Back fat can be a problem for many women to get rid of. Particularly, the fat which gets stored on the lower back, and in the so-called love handles. It is sometimes fairly stubborn, but is there a workout to lose this extra flab? What kind of cardio can be done to lose this weight and create a lean looking back?
What’s the Best Cardio Workout to Get Rid of Lower Back Fat?
Before we break into, what is an effective cardio workout to lose fat, I want to point out that all of this is useless if you don’t have your diet in order.
I’ve done a ton of cardio exercise in the past, when not tracking my calories. 30+ days later, I was still around the same weight, and fat composition. Sometimes, even more.
That’s fine, if you were like me, and not trying to get rid of fat at that time. However, it can be all too common to see women spinning their wheels, trying to out exercise bad eating habits. You cannot.
You need to have an idea about your caloric requirements daily and what level of deficit you need to be in; so that you’re actually losing fat.
I use an app called MyNetDiary to track this info and get estimates for calories. There are plenty of other smart phone apps and online fitness trackers, which can get you the correct numbers.
This is really important, otherwise, that fat isn’t going anywhere. A consistent caloric deficit, is the only way of making it happen. You’ll just be doing all this work for no results.
The fact of the matter is, that any cardio exercise, can make you lose fat (so long as you’re in a caloric deficit).
Can some speed up the process? Sure, I find that a mix of higher intensity intervals and some steady state cardio, is great for fat loss.
The program that I use is called Visual Impact Cardio. by fitness trainer, Rusty Moore. If you want an entire plan laid out for you, step by step, this is a very effective yet challenging one.
It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced. I usually only need to go through one of the eight week programs, to get lean, though.
I use this, whenever I need to drop some extra flab, and it works time and time again.
VI Cardio really burns through a ton of calories and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely sheds the lower back and other fat, when paired with a consistent diet.
Also, I like the fact that I burn so many calories, that I can eat more food and still be in a deficit. That can be huge psychologically, after weeks of being completely disciplined with your eating habits.
If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.
Check out the link, for Rusty’s full break down of what the program entails, and his methodology for fat loss:
Do you need to follow that? No, but how much cardio exercise you will need to do, will be determined by how restrictive you are going to make your diet.
If you want to just walk 3-5 times per week, you can do so. Keep in mind, that walking on a flat surface, doesn’t burn a ton of calories. As such, you need to be careful not to overestimate, how many calories you’re actually burning off.
Personally, I’d throw in a couple more intense workouts per week, on whatever machine I wanted to. So, if I were walking on Monday. I might do short 30-60 second sprints on Tuesday, followed by a walk as a cool down.
That way, I could keep my body guessing, and seeing more improvements along the way. Sprinting and high intensity stuff, does seem to be the most effective for fat loss, but it is also taxing and the intensity needs to be lowered on other days.