The back can be a trouble area for storing excess body fat. According to "Combat the Fat" author Jeff Anderson, new research suggests that you may be able to directly target such trouble areas for spot reduction. However, you must remember that the easiest way to reduce body fat is by combining diet and exercise. Target your unwanted back fat with cardiovascular and resistance training exercises.
Interval Training
Interval training is an excellent form of cardio for burning body fat, according to "The Abs Diet." Some cardio machines, such as treadmills, exercise bikes and elliptical machines, have their own preprogrammed interval workouts. If this is not the case, you can easily make one up as you go. For example, try jogging on the treadmill for 20 to 30 minutes, running for 60 to 120 seconds every couple of minutes.
Back Extensions
Back extensions can directly train the problem area by targeting the muscles of the erector spinae or the column-like muscles that surround your spine. Many gyms have a back extension machine with an adjustable weight stack. However, the body weight hyperextension apparatus may have a better fat-burning effect due to the fact that your body must stabilize itself against the force of gravity. "Combat the Fat" recommends body-weight exercises for this reason. Secure your legs in the foot pads of the hyperextension bench and lower your torso by bending at the waist to the lowest stretch you can achieve. Reverse the motion by tensing the muscles of your lower back to pull your torso back in line with your legs. Repeat for as many reps as you can do under control, for two or three sets.
Good Mornings
This is a power-lifting secret for building the lower back in preparation for very heavy barbell squats. Start with just the bar to get the feeling, secure it on your upper back, standing up straight and making sure there is plenty of room in front of you. Holding onto the bar with a shoulder-width grip, bend at the waist, allowing your back to round slightly and your torso to lower until it is perpendicular to your legs. Squeeze your lower back muscles and drive your upper body back in line with your legs in the upright starting position.
Deadlifts
Not only do deadlifts directly target the entire back; they also work the whole body as a unit. Exercises that tax the central nervous system in this manner trigger the body to increase production of potent fat-burning hormones like testosterone and growth hormone, according to "Best Muscle-Building Moves of All Time" by Chris Logan. Start with a barbell on the floor in front of you, touching your shins. Grip the bar with your hands shoulder-width apart with one palm up and the other down. Keep your lower back arched as you bend your knees, dip your backside and lift the bar to midshin level as if you were lifting a large, heavy box off the ground. Let gravity do most of the work as you lightly set the barbell back on the ground and repeat for six to 12 repetitions.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "Muscle & Performance"; Best Muscle-Building Moves of All Time; Chris Logan; May 2010
- "The Abs Diet"; David Zinczenko; 2004
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