Upper back chub?! Help

Re: Upper back chub?! Help

• sugarlade member

  

  February 2012

  Hi! Congratulations on the weight loss, that is something to be admired!
  First of all I will say that you can NEVER spot reduce an area. That said, in order to get rid of that extra "chub" on your back you have to make sure that you're eating well and then you have to make sure that you are not just performing cardio but a strength training routine as well.
  Strength training creates tears within the muscle in turn it repairs and grows and this uses up a lot of energy (burning more calories) even when you're at rest.
  
  There are numerous exercises that you can perform that will tone your back so that once your fat is reduced, tight, toned muscles will show through.
  
  Bent-Over Row
  Rear Delt Flyes
  Pull-Ups
  Lat Pull Downs
  
  Those are just a few exercises you can perform. Google them to see the proper form on executing each exercise. And lastly, don't use baby weights. You have to challenge yourself with heavy weights. If you have questions send me a message.   jennyfersblog.com

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• doeie04 member

  

  February 2012

  I found that one free way to hit a lot of the muscles in your back, arms and abs is to do push-ups. I have to do them on my knees since I have weak wrists, but if you do a few sets of as many as you can, you will be super sore! I have been doing 10-15 at a time, and do it about 4 times. I like to mix it in with other weight lifting stuff too.

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• brookerich member

  

  February 2012

  My body is fairly toned underneath the layer of flop that  is leftover from the 120+ lbs weight loss.  I know some of this will have to be surgically removed (my arms) but I am hoping to be able to reduce other problem areas by targeting with exercise.  I run almost everyday for an hour and do strength training 3 times a week.  I'm still losing, although more slowly than before (probably 2 or 3 lbs a month) but I've managed not to gain since I started losing.  I honestly didn't even think about my upper back being a problem before I tried on wedding dresses. 

  

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• Zoziku

  

  February 2012 edited February 2012

  Try interval training in lieu of steady state cardio- it's more intense and your body doesn't get used to moving at a particular pace for an hour.  When I need to "lean out" I alternate 1 minute of sprints with 1 minute of fast walking or light jogging.. i.e. I'll set the treadmill at 4.0 for walk (1min), then up it to 6.0 to run (1min), back down to 4.0 (1min), up to 6.5 (1min), and so on until my peak sprint feels like my legs are going to fly off, and then i work my way back down the speed pyramid.
  
  Also, you might want to consider keeping a food journal of absolutely everything that you eat.  It's possible that if you're eating healthy, you might just be eating too much portion-wise.  It's totally normal for your body to slow down weight loss after a while, especially because your body requires less calories to operate at a lower weight than at a higher one. 
  
  Hope this helps- good luck!

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• DoyleNYCfitness

  

  February 2012

  First off,  Congrats on that awesome amount of weight loss,  a lot of people can't lose 1/10th of that.  

  
  

  Secondly,  you probably do have well develpoed musculature underneath, like you said. I'll be completely honest,  Its going to be difficult to lose that,  and it might be excess skin which is the case when there is dramatic weight loss.  Not much you can do about that, my sister had a similar situation.

  
  

  I know thats not want you want to hear, but you still have an long time to work on it, and I know you are motivated, thats more than half the battle there.  I would keep it up with the full body conditioning, including the weight lifting, but also the cardio, and like zoziku said,  throw some intervals in there as well.  Switch things up and keep them changing,  but keep the intensity up. 

  
  

  You've got the drive for this,  I know that,  so keep it up!  Again,  awesome job so far.
  

  
  

  Greg

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• helleb member

  

  February 2012

  Congrats on the weight loss and to everyone for the advice   I have a question:  How did you lose the weight to begin with (if you are not willing to share I completely understand)?  That is just an amazing accomplishment and I am looking to begin a weight loss journey, was looking for some advice
  
  Congrats again!

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