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My name is Neville Pettersson and this is my website. I’m a qualified personal trainer and group fitness instructor.

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How To Get Rid Of Back Fat


Still you can reduce the appearance of back fat by improving your posture and doing exercises that enhance the tone of the muscles that are in your back.

How to Get Rid of Back Fat Love Handles

Back fat and love handles are nothing but stored fat, and short of liposuction, which literally sucks fat away from a specific area of your body, the only way to get rid of them is to lose the weight. Although there are definitely exercises that you can do to minimize the appearance of fat that gathers around your middle, the very first thing to do is to make changes in the way that you eat and increase your activity level so that you can increase your metabolism, burn more calories and lose weight.

If you cut the amount of fat that you are consuming and take in more lean protein, complex carbohydrates and fresh fruits and vegetables, you will definitely be well on your way to losing weight all over your body, including the unsightly rolls. The most immediate way to lose fat is to do a lot of cardiovascular exercising. Swim, walk, jog, take an aerobics classes or bike. Anything that gets your heart pumping is not only going to reduce your fat, it's also going to make you feel better and be healthier too.

It is also helpful to drink plenty of water and stay hydrated, cut out the sodium which makes you retain water, and cut back on your alcohol intake, because the calories from alcohol get converted to fat most quickly.

How To Get Rid of Back Fat Exercises

Although spot reducing does not really work, there are exercises that you can do to strengthen your back and your abdominal muscles, which will not only burn more fat but also improve your posture and diminish the appearance of back fat rolls.

It is important that each exercise you do for your back is balanced by an exercise for your abdominals. An excellent exercise to strengthen the lower back is to lay on your stomach, lift your head off the floor while also lifting your feet behind you and kicking your left and right leg up as though you are hanging onto the side of a pool and kicking.

After doing this, roll onto your back and do crunches to strengthen your abdominals. Doing these types of exercises will definitely add tone and strength, but it is important to remember that the muscles you are strengthening are hiding behind the fat that you need to burn. The only way to get rid of the fat is to diet it off.
How To Get Rid Of Back Fat

Back fat and love handles are particularly frustrating problems for many people who are trying to lose weight and get into shape.


Back fat refers to visible areas of fat that tend to form around the bra strap area, and although it can happen to anybody, it is most commonly found in women. The places that fat gathers on our bodies is largely determined by our genetics and our sex; overweight men are more likely to collect excess fat in front on their bodies.

For those who struggle with back fat, some comfort can be taken from the knowledge that back fat is far less dangerous and taxing on the heart then belly fat is, but knowing that doesn't go very far when you just want it to go away.

Unfortunately, the idea that you can target a specific area for weight loss or fat elimination is just not accurate; the only way to get rid of back fat is to get rid of overall fat through weight loss.