Lots of women get stores of fat on the lower parts of their backs. This can be fat that sits above the butt or the love handles, which are seemingly, so dreaded. This extra weight is easy to put on, but can it be easy to get rid of, also? What causes this flab accumulation? How can ladies lose it and get lean, fast?
What’s the Best Way to Get Rid of Lower Back Fat?
In short, diet. It is the most important aspect of losing extra flab, located anywhere on your body. Yes, even more than exercise.
It really doesn’t matter what sort of high or low intensity training you do, if you’re still eating too many calories, you won’t lose any fat.
Now, you can speed up the process, by doing different things (which I’ll get into). However, if you don’t have the calories dialed in, it really won’t matter much.
Ok. So, what’s the best diet for losing the excess back and love handle fat?
For example, for the first two days, my carbohydrate intake would be capped out at 75-100 grams. The third day, it would be a re-feed day, where I could eat more carbohydrates.
However, all of this still must be in a certain caloric range, in order to lose the fat. Meaning, we have to be in a caloric deficit still, in order to lose weight. The carbohydrate manipulation, can make the process quicker.
How do we get this caloric number? Luckily, technology makes it simple. You can download an app on your phone or other device, which you can use to track your calories, as well as get estimates for much you can eat each day and still lose the back fat.
I use an app called MyNetDiary Pro. There are plenty of others out there, also, which will work just fine.
All you have to do, is to input the information that it asks you for (weight, age, activity level, etc.) and it will tell you your daily caloric allotment for losing either 1-2 lbs per week.
Note: While you can initially lose more weight per week, it eventually slows to 1-2 lbs per week, on average. If there’s a lot of fat to lose, you will be able to maintain a faster pace for longer.
Input all of the foods and beverages you consume (that have calories), along with how many calories you burned for exercise that day. Stay, within that range, and the fat will come off.
Do You Have to Go Low Carb or do Carb Cycling to Lose Fat?
No. It’s just a faster way. Keep in mind, that faster isn’t necessarily better. Personally, I stay away from carb cycling these days, unless I want to get really lean.
Even then, it’s only for a maximum of a month or so. Why? I don’t enjoy the diet. I’d rather just restrict my calories and eat whatever foods I want to, whether the have carbohydrates or not. It’s a slower process, but it’s better for me.
I feel like I have more energy and my mood and thinking is clearer. Plus, I don’t have to put so much thought into what I’m eating and when. Also, I don’t have to transition off a lower carb diet, which is annoying to do.
For many women, the best option will be the slower approach. Ween yourself off of the addictive junk foods, gradually. Cravings are less frequent and you adapt more easily to a lower caloric paradigm.
What Exercises or Workouts Burn Back Fat?
There isn’t an exercise that will make you burn fat in a specific area of the body. That’s not how it works.
Your total body fat will reduce over time, including the fat above the butt or love handles, until you are lean.
Exercise, can help to speed up the process, improve health, and is great for being able to eat more food when on a diet. Remember, it’s net calories for the day, so workouts can give you more room to work with.
What kind of exercise?
While you can lose fat, doing any form of exercise. I find that the best, or more appropriately fastest way, is with a mix of weight training and cardio.
Some women, don’t want to lift weights, and that’s fine. It does rally help the process.
For cardio, I use a program called Visual Impact Cardio. It’s an intense workout program, designed to burn body fat quickly, and it does an awesome job.
Visual Impact Cardio was created by fitness trainer, Rusty Moore. It has 3 different eight week cardio programs, from Beginner to Advanced. These workouts are intense and are varied, so that you burn the most body fat.
Sometimes, it’s a high intensity session. Other times, it is more moderate and steady, over a longer period of time. It’s never really easy, though. But, it is indeed very effective, and will get someone into amazing shape fast.
There are so many people, who either won’t or cannot come up with an exercise plan for themselves. I include myself, in terms of cardio exercise. It’s so much easier, to just follow along with a schedule, and not have to overthink each daily workout.
Visual Impact Cardio is an ebook program. So, it is emailed directly to you for download, in order for you to get started right away.
While there are three programs, you will probably only have to do one cycle of the Beginner phase, to lose much of the weight (provided your diet is on point).
Each phase is 8 weeks. It’s hard work, though, well worth undertaking to get the lasting results and the physique you want.
VI Cardio costs only one payment of $37, currently. It is emailed to you, so you can get started immediately, and there’s a 60 day money back guarantee.
Basically, you can really get to try it out, and see how effective it is for yourself.
Again, it’s not necessary to buy, in order to lose fat. But, if you’re like me, and like having a definite plan to follow along to…this is worth a shot. I’ve been using it for years, now. If you do buy through my link, I get a commission, but it costs you nothing extra. Just full disclosure.
If you’re interested, click the image below, for a full break down of the program by its creator, Rusty Moore: