How to get rid of back fat


Say goodbye to annoying back fat…

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror – the ones at the front of the body – while the butt takes all the glory from, excuse the pun, behind! Not only will working on your back boost your overall physique, it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating bra fat and back pain.

Bent-over row

-Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

-Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

-Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch

Eccentric chin-up

-Stand underneath a pull-up bar, on a step if necessary.

-Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

-Lower yourself as slowly as you can, until arms are fully extended.

-Release and repeat.

Kick refined carbs to the curb

In order to lose fat, you need to ensure that you’re adhering to a healthy diet. Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.