Many exercise techniques can help to get ride of back fat. Many believe it impossible to spot reduce body fat from trouble areas. Best-selling fitness author Jeff Anderson is not one of those people, however, asserting in the book "Combat the Fat" that spot reduction might actually be effective. Combine these training techniques to get rid of back fat fast and for good.
Resistance Training
Training against resistance causes fat lot in many different ways, according to "The Abs Diet." Your body burns fat while you do it, but it also elevates metabolism for up to 48 hours after your workout ends. In addition, building metabolically active muscle burns more fat and calories at rest every day of your life. Moreover, this form of training triggers the release of potent fat burning hormones that can help to target trouble areas for weight loss.
Back Training
Training the muscles of the lower and upper back directly targets the trouble area. Take an efficient approach to working out your back to get the best results. According to "Xtreme Lean" by Jonathan Lawson and Steve Holman, you must train both the upper back and the latissimus dorsi muscles with rowing and pulling movements. For the pulling movements, do pull ups or lat pull downs first, followed by dumbbell pullovers and then do straight-arm lat pull downs. Next, do your rowing exercises by starting with bent over rows or chest-supported rows, followed by one-arm dumbbell rows and finish with cable rows. One or two sets of each exercise should suffice.
Drop Sets
Add drop sets to the isolation exercises for the back. A drop set means doing one set to exhaustion, "dropping" or lowering the weight and immediately doing another set. From the example above, you would do a set of cable rows with 90 pounds, then drop it to 80 pounds and complete another set immediately. You can also add another drop and make it a double drop set. Drop sets work great for burning fat because the lactic acid build up in the target muscle triggers the body to release more growth hormone (potent fat burner), according to the book "Xtreme Lean."
Negative Accentuated Sets
Negative accentuated sets involve lowering the weight to a controlled and slow six-second cadence on every repetition. You would use this technique on the last set of your pull ups or bent over rows, in the above example. After lowering the weight slowly, lift the weight in one or two seconds, depending on what feels natural to you. The slow negative stroke of the exercises causes micro-tears in muscle tissue that require the body to burn extra calories for up to 72 hours, according to Lawson and Holman.
Super Cardio
Doing cardio immediately after your back workout may help to directly target fat stored there, according to Anderson. He calls this "super cardio" because it targets body fat directly. You can walk on the treadmill, ride the exercise bike or use the elliptical machine for 30 minutes at a low to medium intensity.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
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