How to get rid of back fat and love handles

Spread the love
  • 4

How to get rid of back fat and love handles Having a sexy back can give you more confidence this summer, but that annoying bulge just above your hips or where your sports bra lines your back can be frustrating. And this is not only a nag for women — many men feel this frustration, too. If you feel this way, you’re not alone. Lots of people want to know how to get rid of back fat.

Most people have one area of their bodies or another that they want to target for more toning or fat loss, such as arm fat or back fat. However, while you can do some specific exercises to help tone certain muscles, the reality is that you melt away the fat by combining cardio, strength training and a healthy diet.

Check this article out 10 Proven, Easy Ways To Lose Fat Without Losing Muscle Mass

The body works together as a whole to burn fat, and the great part is that you see results all over! The idea is to help define your muscles while incorporating a smart cardio plan, such as running, elliptical, cycling or swimming, as well as strength training, such as burst training, high-intensity interval training (HIIT) or high-intensity circuit training (HICT). This is how you can get the results you want and keep those results long-term!

Check this article out How To Lose Weight At Home

How to get rid of back fat and love handles 1

how to reduce upper back fat

  1. Get Moving with Cardio

If you’re serious about getting rid of back fat, you need to incorporate cardio workouts into your weekly routine to make a difference. Interval training — such as burst fit, HIIT workouts, HICT or bootcamp-style workouts — can give you cardio and strength training at the same time because it alternates between periods of pushing your body with high intensity and short recovery. This also increases your back fat-burning process throughout the day, even at rest.

There are other effective cardio choices, such as running, elliptical, cycling, rowing or using a rowing machine, and swimming. Swimming, for example, uses every major muscle group in your back, including the deltoids, lats, trapezius, spine extensors, teres and rhomboids. You can perform a combination of swimming strokes, or you can swim freestyle using a pull buoy and paddles to make the muscles in the back work harder.

To get the best and lasting results on how to get rid of back fat, perform at least 30 minutes of cardio four to five days of the week to get optimal results.

  1. Watch Your Diet

Many think that more exercise means eating whatever you want. That’s not going to give you a healthy body or how to get rid of back fat. It’s important to have a healthy diet filled with organic fruits and vegetables, lean protein, healthy fats and whole grains so the nutrition works together to help you have optimal fitness and a fat-free backside.

There are few things that may contribute to the loss of back fat more quickly. Research has been conducted on the use of conjugated linoleic acid (CLA) as a supplement to help decrease fat. It revealed that it may serve as a powerful anti-obesity agent, specifically noting that there was a decrease in back fat when supplementing with CLA.

Eat a clean, whole foods diet – Step away from the cupcakes. If you really want to lose fat around your midsection in two weeks, cut out all sweets. With them, banish refined and processed foods and sugary beverages (including juice). Really, all of them. Eat fresh fruits and vegetables, whole grains, lean meats and fish, vegetable oils and low-fat dairy.

  1. Yoga and Pilates to Decrease Back Fat

While incorporating strength training and cardio is important, you’ll be amazed at what yoga can do to help you get rid of back fat and have a sexy back that you want to show off this summer.

Wearing a “muffin top” over the top of your jeans or workout clothes does not produce a good feeling. Pilates and yoga can help you build confidence and lose the back fat.

get rid of back fat and love handles

Top exercise to get rid of back fat and love handles

  • Bent-over dumbbell row

bent over dumbbell row is one of the most versatile compound exercises for your back. The row helps in developing back muscles

How to get rid of back fat and love handles 2


  • Planks

The front plank is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically.

 How to get rid of back fat and love handles 3


  • Side plank hip abduction

This exercise will help you lose your love handles

How to get rid of back fat and love handles 4

  • V-up

V-Ups are a great core body exercise that requires you to lift the weight of both your arms and legs by using your abdominal muscles.

How to get rid of back fat and love handles 5


·       Bicycle crunch

Bicycle crunches are a great way to target the rectus abdominis and the obliques in one easy exercise. Six-pack, here you come! Here’s how: Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

How to get rid of back fat and love handles 6

Conclusion on How to get rid of back fat and love handles

The reality is that you melt away the fat by combining cardio, strength training and a healthy diet. Here’s some tips on how to get rid of back fat: get moving with cardio workouts, including burst fit, HIIT and bootcamp-style workouts; add muscle-toning, strength-training exercises; watch your diet and eat fat-burning foods; practice yoga and/or pilates; and wear clothes that fit you, not overly tight-fitting clothes.

Combine cardio, a healthy workout and the above  exercises for back fat Do three sets of each exercise with a one- to two-minute rest between each set, and complete the workout three times a week or every other day.

If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.



Spread the love
  • 4
  • 4

Leave a Reply

Your email address will not be published. Required fields are marked *