1. Put on the Backup Lights
Face it, fat is fat. Back fat is just an extension of the excess fat that your body is storing as a result of excessive food intake. The back is often one of the last places to be affected with extra fatty tissue. We don't always see the new bulges because they are behind us in most mirrors. It isn't until we have trouble hooking the bra or catch a glimpse of ourselves in a passing window that we realize it's there. You sometimes have friends who will tell you that you've got back fat galore.
2. Take Your Back, Back
Once back fat is identified, it can also be one of the first places to tackle with a good weight loss program. "First to come and first to go" is usually a standard rule when it comes to losing extra fat. Weight loss all boils down to taking in fewer calories than you burn. While the fat will drop off everywhere on your body, you can do some spot exercises and cardio workouts to speed up your progress. Soon you'll see the muscles and bones of your back again.
3. Back it up
Incorporating a good cardio workout in your regular exercise routine will help tone your whole body and get rid of that ugly back fat. Elliptical machines are great workouts that stretch and tone the back muscles while burning calories and building chest muscles. The back extension exercise really can help stretch those back muscles that lose the fat from dieting. While lying face down, raise your head and back and hold for seven seconds. Many people find the big rubber ball provides a great platform for more back exercises too.
4. Go Back to the Future
Keep your weight in check and you should see very little back fat coming back. Regular workouts with spot moves on the lower, upper and middle back in addition to your cardio exercises should be enough to keep the fat at bay. However, now that you know you are prone to the back fat syndrome, you've got to keep an eye on it. Make it a habit to look your body over in a double mirror. Just because you can't see it, doesn't mean it isn't there
5. Get Back in the Game
Back fat is something that is okay to cover up. However, just like spandex on dimpled cellulite thighs are always a bad idea, so are tight, stretchy shirts that can bind inside each layer of back fat. Too tight bras accentuate the negative. Wearing looser tops while working on the problem area is a good idea. A nicely draped jacket or overshirt hides the fat in back. No one even has to know it's there if you dress appropriately.
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