When fat appears on the sides and back, it is not as serious as abdominal fat, but it can still cause issues with self-esteem. If you want to rid yourself of this adiposity, you need to make some changes to your diet and perform specific exercises. Even though spot reduction might be coming to mind, this is only applicable when you do one exercise over and over again such as sit-ups. The plan of attack is a more in-depth process.
Step 1
Restrict your intake of deep fried foods, fast food, sweets, white flour products and processed meats. Stick with high nutrients foods, such as chicken breasts, eggs, fish, turkey, lean meats, low-fat dairy, fruits, vegetables, beans and whole grains.
Step 2
Elevate your metabolism by eating small, frequent meals every two to three hours. Consume meals that contain protein and complex carbs. A bowl of beans and rice is a midday meal example.
Step 3
Attach a straight bar to a high pulley to do lat pulldowns. Sit on the chair and adjust the thigh pad so that your legs are snug. Reach up and grab the bar with an overhand grip. Your hands should be slightly wider than shoulder width apart. Keep your back straight and lean back slightly. Pull the bar down until it is about chest height then let it go back up. Do 10 to 12 reps and three to four sets.
Step 4
Utilize dumbbells to do bent-over rows. Stand with your feet about shoulder width apart and hold dumbbells in your hands. Bend forward until your back is slightly higher than parallel to the ground. Let your arms hang straight down with your palms facing your shins. Pull the dumbbells up towards your stomach and squeeze your shoulder blades together. Slowly lower the weights back down and repeat 10 to 12 times. Do three to four sets.
Step 5
Align your hips across a stability ball to do twisting back extensions. Place your feet against the bottom of a wall and place your hands on the sides of your head. You should be in a face-down, angled position at this point. Lower your upper body towards the floor and lit yourself back up by engaging your lower back muscles. When you come up, rotate your body to the right side. Lower yourself back down, lift yourself up and rotate to the left side. Keep going back and forth until you have done 10 reps on each side.
Step 6
Grab a single dumbbell to do side bends. Hold the dumbbell in your right hand at your side with your feet shoulder width apart. Place your left hand behind your head and bend laterally to your right. Let the dumbbell go down towards the floor. Lift your body back up by contracting your obliques on the left side of your body. Do 10 to 12 reps and switch sides. Do three to four sets.
Step 7
Sit on top of the ball to do side-to-side rotations. Hold a medicine ball in your hands with your arms extended straight in front of your chest. Rotate all the way to the right, then all the way to the left in a smooth and controlled motion. That is one rep. Do 10 to 12 reps and three to four sets.
Step 8
Burn the fat on your sides and back by doing 45 to 60 minutes of cardio three times a week on alternating days. Options include elliptical training, rowing, kick boxing, swimming, cross country skiing or jumping rope.
Tips and Warnings
- Use the heaviest weights that you can handle with all of your exercises. When you are doing back rows, keep your arms in tight to your body. While doing side-to-side rotations, keep your back straight and head in line with the ball at all times. Do your weight training exercises three times a week on the alternating days of your cardio.
Things You'll Need
- Lat pulldown machine
- Dumbbells
- Stability ball
- Medicine ball
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