A well-rounded exercise regimen of cardio and strength training can help eliminate back fat.
Digital Vision./Digital Vision/Getty Images
One commonly perpetuated fitness myth is that you can spot-reduce fat in different areas of your body, including your back. Unfortunately, that is impossible. To eliminate back fat, you must engage in strength training exercises, fat-blasting cardio and a balanced, healthy diet. You'll lose weight throughout your body as well for a trimmer front and back.
Fat-Blast With Cardio
Cardiovascular exercise not only improves your overall endurance and heart and lung capacity, but it burns calories from body fat. Your body converts calories you eat as well as calories stored in body fat and muscle, to energize you throughout your exercise session. The fat you burn during a cardio workout will come from all areas of your body, not just your back. However, you can add a bit of toning work to your cardio workout by using your arms and back throughout a cardio session. Try jump roping, rowing and using the elliptical machine, as all engage the muscles of the back, to help tone your back as you blast body fat. Engage in at least 30 minutes of cardio several times a week for best results.
Strength Training: Negative Chin-Ups
Negative chin-ups are a strength training exercise that work the lats and scapulars, both muscles in your upper back. Place a bench underneath a chin-up bar and step on to it. Grasp the chin up bar with the palms of your hands facing your body, shoulder distance apart. Begin to bend your elbow and jump up so that your chest is parallel with your hands. Bend your knees behind you. Slowly begin to lower yourself, until your arms are completely straight, to a count of five. Repeat five times.
Strength Training: Rear Lateral Raise
The rear lateral raise tones the lats and trapezius in the upper and mid-back. Begin with your feet hip width apart. Bend your knees slightly and hinge forward at the hip about 30 degrees. Bring your hands in front of your knees, palms facing one another. Your arms should be straight. Keeping your torso stationary, raise your arms straight to the side until they are in line with your shoulders. Pause for one second and bring your hands back to the starting position. Repeat 10 to 12 times. To challenge yourself, use low weight dumbbells.
Strength Training: Shoulder Shrugs
Shoulder shrugs are a weight training exercise that develops your shoulders and the lats. Begin with feet hip-distance apart. Draw your shoulders back to stand up straight and keep your arms at your sides. Grab a set of low weight dumbbells and grip them loosely, palms facing in. Shrug your shoulders toward your ears. Hold for three seconds and slowly release. Repeat eight to 10 times.
There benefits to eating a well rounded, healthy diet are as plentiful as the number of fruits and vegetables available to eat. Eating adequate amounts of the five main food groups, fruits, vegetables, grains, protein and dairy, provides your body with the nutrients it needs to energize internal and external activities. From cellular regeneration to respiration to exercise, your body is busy all the time, and the calories and nutrients from food provides it with the energy it needs to work right. How much and what you should eat depends on you as an individual, but the average adult female should eat around 2,000 calories from the above groups each day.