Sexy back? (be gone back fat!)

citygalK81

Any suggestions how to get rid of the wimpy back/back fat?  I want to be able to show my back in pics and I'm determined to do it in 3 months!!! I want to bring sexy "back"!   

DLLadybug

You can't necessarily spot reduce but you can build the muscles in your back to help you look more toned.

- back extensions on an exercise ball
- lateral pulldowns
- rows

Just to name a few weight-lifting exercises.

iamjoesgurl

Lots and lots of cardio.  If it is truly fat, the only way to get rid of it is through increased exercise and decrease in calorie intake.  You could start doing some exercises that will strengthen your back muscles, but these exercises alone will not remove any excess fat that lays on top of the muscles.  

Some good back and shoulder exercises with weights are lat pulldowns, seated rows and shoulder presses.

A good cardio exercise for burning fat is high intensity interval training.  If you google it, you should find some options for workouts.  Typically with the interval training, you will exercise at maximum intensity for a short period of time and then bring down your heartrate by doing a short period of more moderate intensity.  It is a really efficient way to lose fat (you can typically accomplish the same results in 20-30 minutes that you would get with 60 minutes of moderate intensity workout at a steady pace).

I hope this helps.  Good luck!

(By the way, take some inspiration pics and when you reach your goal, share with the board.  I love seeing before and after pics!)

kaylaclancy

running helped me lose everything but my BUTT!

DLLadybug

In Response to <a href="http://forums.theknot.com/Sites/theknot/Pages/Main.aspx/wedding-boards_getting-shape_sexy-back-gone-back-fat?plckFindPostKey=Cat:Wedding BoardsForum:238Discussion:9f2f5865-a52b-4d90-810b-40822ce17511Post:17830b62-7344-4455-b7e2-9f84d512cf18">Re: Sexy back? (be gone back fat!)</a>:
[QUOTE]running helped me lose everything but my BUTT!
Posted by kaylaclancy[/QUOTE]

Really? I guess I can say the same. My back and stomach is where I noticed it the most.

citygalK81

thank you so much!  I'm restarting my running program and I will hit the weights!  Any other things you can think of I'm going to try it all!    Kate

msange727

i definitely agree with the cardio and back-targeted weight work, but it may benefit you also to add some cardio that involves a lot of arm movement, like swimming or rowing - just a thought! good luck, and i wanna see pics too!! :]

Revangel

Agreed. Cardio is a must. As for an exercise to target the muscles in your back, check out the 100 pushup challenge. They work your chest, shoulders, triceps, back and abs according to about.com. Plus, they're free!

kristenmpatrick

Boxing. Find a boxing class where you do a circuit of punching the heavy bags along with pushups and jump rope and  you will notice PHENOMENAL results! I do a lot of boxing and my back is EXTREMELY toned and I don't have any inches to pinch! Good luck

mata8888

I just started getting into running and trying to up my miles every week...Good to hear from someone that they lost inches and fat by doing this!  I am a regular at the gym, but running is hard for me so that is what I'm doing!