How to Avoid Back Fat

Back fat is a problem for many men and women, but it's not as difficult to get rid of as some think. While some exercises try to target specific areas of the body, the truth is to avoid or get rid of back fat, you'll need to take a different approach. With patience and consistent exercise, back fat will no longer be a problem for you.

Difficulty:

 

Moderately Easy

Instructions

1. • 1
     Ensure you are wearing the proper size bra, if you are a woman. A great number of women are wearing a bra that is too small, which can exaggerate the appearance of back fat. Even when wearing a sports bra, if it's ill-fitting, you are likely to create the illusion of back fat.
   • 2
     Do not wear ill-fitting shirts while working on toning your body or losing weight. If you already have a bit of back fat, wearing a shirt that is tight against your back will only make it more apparent. This goes for men and women.
   • 3
     Don't try to do spot exercises, but focus on exercising your total body and building muscle. The more muscle you have, the more calories and fat you'll burn--including on your back.
   • 4
     Add cardio into your workout routine. Combining cardio with muscle building and strength exercises will speed up your weight loss all over, including your in yur back. It will be one of the first areas you will notice being reduced when you lose weight.
   • 5
     Cut down on the amount of alcohol, salt, sugar, and soda in your diet. Back fat is much like putting on weight in the hips and stomach areas. When you start cutting down on consuming these foods, you will quickly notice that you seem to bloat less, and your back doesn't bulge as much.
   • 6
     Drink at least eight eight-ounce glasses of water per day. Without drinking enough water, your body won't flush out toxins as quickly as it should, and you'll retain more weight.
   • 7
     Once you start exercising your back muscles, keep working them. If you stop, you will notice that over time, the muscle will revert into back fat. Although you won't need to do as much work to maintain your back as you did to get it in shape, you still need to add back and shoulder exercises to your workout routine.
   • 8
     Add yoga or pilates to your exercise routine. These forms of exercise strengthen the back along with making it more flexible, and are good for those who want to prevent or help get rid of back fat.

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