Surface wise, the back is one of the largest areas on the human body. When fat appears at this location, it can be hidden under a shirt for a little while, but it is only a matter of time before summer rolls around and the bathing suit comes on. If you want to burn this fat, you have to lose weight throughout your entire body, and perform specific back exercises. This can help build metabolically active muscle and create better definition.
Step 1
Chew your food slowly and choose only nutrient-dense options. Avoid foods that are high in empty calories like deep fried foods, fast food, white flour products, candy and processed meats. Eat chicken breasts, cottage cheese, eggs, fish, whole grains, beans, fruits and vegetables. Keep your portion sizes under control to prevent further weight gain.
Step 2
Perform cardiovascular exercise that involves your upper and lower body to get more band for your buck. Rowing, elliptical training, swimming, jumping rope, versa climbing and swimming are examples. Do your cardio three non-consecutive days a week for 45 to 60 minutes.
Step 3
Stand in front of a barbell to do deadlifts. Bend your knees and hips and lower yourself toward the ground. Grab the bar with a wide overhand grip, and stand back up holding the bar in front of you with your arms fully extended. Let the bar press against your thighs for a full second. Slowly lower the bar back to the ground and repeat. Make sure you keep your back straight throughout the entire movement.
Step 4
Pull a straight bar down toward your body to do wide grip pull-downs on a lat pull-down machine. Sit on the chair of the machine and adjust the thigh pad down onto your thighs until it is snug. Reach up and grab the bar with a wide grip and lean back slightly. Pull it down in front of your body until it is at chest height. Slowly, raise it back to the starting point. Although you are leaning backward, make sure you keep your back straight.
Step 5
Hold dumbbells in your hands to do bent-over rows. Stand with your feet shoulder-width apart and hold the dumbbells in front of your thighs with your palms facing each other. Bend over at the hips. Let the weights hang straight down toward the ground. Your back should be bent about 60 degrees at this point. Lift the weights up until they are by your stomach. Squeeze your shoulder blades together. Slowly, lower them back down and repeat.
Step 6
Execute a set of back extensions with a stability ball. Lie face down on the ball with your hips on top of it and your feet braced into a wall for support. Place your hands on the sides of your head or across your chest and fold forward lowering your body toward the ground. Lift yourself back up by contracting your lower back muscles. Hold for a second and repeat.
Tips and Warnings
- Work your back three times a week on the opposing days of your cardio. Perform 10 to 12 reps and three to four sets. Mix in some chest exercises to prevent muscle imbalances. Bench presses, incline presses, decline presses and flyes are examples.
Things You'll Need
- Barbell
- Lat pull-down machine
- Dumbbells
- Stability ball
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