How to lose embarassing back fat?

Question

Please help!!

Answer 1

While you are doing all the regular stuff (diet and exercise) I suggest investing in a body shaper. I'm 47 and have always had a pretty decent bod, but have more back fat now. Get a body-shaper with a built-in bra. Flexees makes a nice one you can get at Macy's, Nordstrom, etc. I promise it will boost your self-esteem and confidence which will, in turn, help you stick to a healthy diet and exercise program. You deserve to feel good so give it a try and good luck!

Answer 2

Here are some good ideas:
1. Do something that gets your heart rate up a bit like, walking, running, biking, and swimming.
2. Eat Whole, Organic foods like: Broccoli, Cabbage, Organic Brown Rice, Beans, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.
3. Avoid eating corn, white bread, white rice, candy, sodas, chips, and anything else that you already know you shouldn’t be eating.
4. Drink clean water as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU juice them yourself)
5. Stop smoking, drinking beer & wine, and drinking coffee.
6. Get 8 hours of sleep each night.
7. Hang out with people who want to be healthy.
8. Avoid anything with High Fructose Corn Syrup.

Tone up the muscles:

1. Join a gym and get a trainer.
2. If you’re short on cash, start a light stretching & yoga regimen.
3. Do push-ups, and light dumbbell curls for the upper body.
4. As I said above, walk, run, swim, and or bike
5. Take an aerobics class, a yoga class, or some other fitness class.
6. Join the local YMCA..
7. Buy or borrow this book by Bill Pearl called GETTING STRONGER.
In the book, he describes everything you need for a great fitness plan.

Mental Health:

1. Get a friend to talk to each day about your feelings.
2. If you have some money or insurance, get a counselor to talk to.
3. Learn how to meditate.
4. Join a support group for the issue you’re dealing with.
5. Ask your Higher Self (or God) for guidance.
6. Start keeping a diary or journal about your feelings & thoughts.
7. Write a ‘gratitude’ list every night.
8. Do something that makes you happy each day like: listen to your favorite music, draw, paint, write, or anything creative.
9. Do something for someone else who needs help.

Answer 3

Dumbbell rows
Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips, keeping your belly button drawn toward your spine and your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.

Tip: Remember to keep your back straight. You should feel this exercise primarily in your back, not your arms. If you feel it in your arms, you're not retracting your shoulder blade before you lift. To test yourself, try to squeeze your shoulder blades together in back as if pinching someone's finger between them. Got it? Now try it with just one shoulder blade.

Opposite arm and leg lifts
Lie on your stomach with your arms extended over your head and your legs straight. Toes and palms should rest on the floor. The pelvis and chest should be pressed firmly into the floor. Rest your forehead on the floor or turn your head to one side if that's more comfortable. Begin with your right arm and left leg raised slightly off the ground.

You'll feel some muscular tension in the lower back, gluteus (butt) and right shoulder. Raise both the right arm and left leg slowly until it feels difficult to keep your pelvis and chest flat on the floor. (This should be just a few inches off the ground.) Lower and repeat with the opposite leg and arm combination.

Warning: Don't twist or rock your body to make this easier. If you've had lower back problems, this exercise might not be for you. Stop if you feel pain that isn't just muscular tension.

Variations: Try lifting just the arms or just the legs or all four limbs at once. If you find the tension in your lower back too intense while doing the standard version, you can also try this same exercise starting from all fours (on your hands and knees).

Rear delt fly
Sit on the edge of a bench, holding light weights (3 to 8 pounds) in each hand. Lean forward from your hips, flattening your back. If you can, rest your chest on your knees. Place your hands behind your calves with your palms facing each other. Tuck your chin into your chest. Raise your arms up to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together (see tip under "Dumbbell rows"). Pause at the top of the extension and then slowly lower back down.


Good luck hun! <3

Answer 4

Do Windsor Pilate's. They work and it's low impact ( well, some of them are). They make you " Longer and Leaner" too.
Good luck. Take pic's b4 and after and you will see a difference in about a month. NO joke.

Answer 5

Lots of muscle toning.
Take up a pilates class or do some weight training that focuses on the back. That's all you really can do.

Answer 6

cardio to lose the weight, and some pull ups to build the wings in the back

Answer 7

eewwwww Start with walking,belive it or not walking helps you lose weight faster than any other (diet)!Along with walking fix low calorie meals at half of what you would normally eat with an ab lounge and you'll be on your way.O drink lots of water it'll fill you up.

Answer 8

Eat only whole foods, drink plenty of water, diet and exercise. Those are the obvious answers.

Answer 9

Walk around backwards everywhere.

Then it is no longer Back Fat.

Of course it still could be embarassing.

Glad to be of help.

Answer 10

I would love to loose my back fat to but i would have to loose weight every where else