3 Tips To Get Rid of Stubborn Back Fat

By Jari Love & Collage Video

stubborn back fat

 

Ever hear the slang term Muffin Top? Or Spare Tire? These terms refer to fat above the waistline, a common weight distribution problem that torments both men and women. To make matters worse, it’s usually the last of our fat to finally go away. Women have the added struggle of dealing with fat around the bra area as well.  Back fat is considered visually unpleasing to most, but more importantly it's not healthy in excess amounts. It’s important to remember that our health is not determined by how many pounds we weigh, but it is influenced by how many pounds of fat we store. 

Advertisers know how common fat accumulation is at the waistline and exploit the concept of "spot-reduction" to sell their exercise-related products. For those who may be unfamiliar with the concept, spot-reduction is the claim that fat in specific areas can be targeted and reduced through exercises around the desired area(s). This is a myth.  Do not fall into the persuasive trap that convinces people who are trying to lose weight (which, is most of us) that spot reduction products like pills or special contraptions work.  However, there are ways you can reduce fat in these areas and feel more confident in your own skin! The solution just requires a little extra effort and determination.  These healthy tips can help you achieve the results you’re after!

Tip #1: When Muffin-Top Strikes, HIIT Back with Cardio! 

If you’re serious about weight loss and health, you’ve got to get serious about cardio. Performing cardio exercise five times a week can help your body lose weight noticeably.  For even more-intense cardio, opt for interval training (HIIT) that alternates between periods of pushing your body and recovery, since it offers the after-burn effect. After-burn means once you’ve exercised, your body can continue to burn calories — an extra 200 calories throughout the day.

Tip #2: Tighten Your Posture & Sculpt Your Muscles!  

Your body’s silhouette can greatly improve simply through adding moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Toning up your body can do wonders when paired with cardio. Posture-improving exercises can also help muffin top areas!

Tip #3: A Lean Diet Leads to a Lean Physique

To lose fat you must eat in a caloric deficit. Think lean protein, low sugar, and high in vitamins and minerals. Weight loss occurs when the number of calories burned throughout the day through walking, working, and exercising exceed the calorie intake that day. Keep this in mind when choosing what food to consume.  Food journals can help immensely.

 Comment your thoughts below!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

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Comments

  • Terry Brackney - May 07, 2019

    How do I get my cardio now that I am 58 years old and have knee pain? I belong to the Y where I can use a stationary bike but I miss exercising to tapes! My knee pain is from squats to help prevent osteoporosis. Can you suggest exercises/tapes to get enough cardio to lose weight?

    Thanks!

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