For a lot of women, fat tends to accumulate around the waist, on the love handles and lower back. However, that isn’t the only area on the back, where fat can easily get stored. One often overlooked problem region, is the upper back, surrounding the shoulder blades. What can we do about this excess weight? What is the best way to get rid of the rolls of flab, covering the upper back?
What is the Best Way for Women to Lose Back Fat?
The first thing to understand is that we cannot lose fat in one certain area of the body, in isolation. This is referred to as ‘spot reduction’ and it’s not going to work.
To lose the upper back flab, there is going to need to be a general reduction, in total body fat. So, the back fat is going to gradually come off over time, depending on how much of it you have stored.
With that in mind, we then have to develop an easy to implement plan, that can drop the fat consistently.
The first place to start, and the most important aspect of weight loss, is the dietary portion. Now, it doesn’t have to be any kind of crazy diet or ‘only eat this certain type of food for fat loss’ type of thing, that you’d see on magazine covers.
No, instead, there just needs to be a consistent and progressive caloric deficit over time. When you have a limited amount of calories to intake each day, you tend not to eat junk food, because it takes up such a large portion of your budgeted amount.
How to Get in Caloric Deficit to Lose Upper Back Fat
The first step to losing fat, is to determine how many calories one needs to stay at the same weight, and/or body fat composition. This is the baseline to where we start, to reduce the number of calories, so we can hit our targets.
The easiest way to get this number is to download a fitness app, which will tell you how many calories you need each day to stay the same, and how many net calories you need to lose 1-3 lbs per week.
Our daily calories don’t have to be perfect, just consistent. Meaning, sure we may mess up for one day out of the week, and consume more calories than we should’ve…but if we stick to the plan over the long-term, the weight is going to melt away.
Once you have the daily target calories for your desired fat loss pace, you will need to take time each day to track what you’re eating.
It actually only takes a couple of minutes per day, with the fitness apps. It is important to do this though, as you will need accurate information, to actually keep the fat loss going.
Again, a specialty diet isn’t required to lose fat at a solid pace. You can do things such as carb cycling, in order to speed up the process, but it’s pretty annoying/exhausting at times.
For me, I have found that having the set number of calories each day, keeps me in check. Why? Junk food is calorically heavy, but lacking nutrition. Also, it’s not very filling.
So, if I spend all of my calories eating crappy, I’m going to be hungry for the rest of the day. I may want a bunch of pizza, but, making that choice is going to eat up a lot of my caloric budget.
Seeing as I want energy for the rest of the day, eating that un-filling meal, isn’t a wise decision.
We all pretty much know the types of foods that we should eat: fruits, veggies, legumes, lean cuts of meat, etc.
I find that it’s easier to just eliminate the most obviously bad parts of my diet first. Then, reshape what I eat gradually from there.
I mean, think of all the things that can add hundreds of extra calories each day, without much benefit:
- Soda and other soft drinks
- Added sugar juices
- Sauces, dressings, and condiments
- Frying oils
- Extra cheeses, butter, and whatnot
If you focus on first cutting most of that stuff from your diet, the rest will start to fall in place rather easily.
Workouts to Lose Upper Back Rolls
Remember, we cannot simply ‘spot reduce’, and exercise the fat directly sitting on the back.
However, we can still utilize weight lifting exercises to help shape the back (if so desired), and help to burn calories for our overall body fat storage.
If you don’t lift weights at all currently, it would be a good idea to start with 2 workouts per week, and bump it up to 3 later. I would do full body training, and not just focus on any one muscle group during a session.
When your diet is in order, the weight training effects will be come more and more noticeable. Tone and overall muscle mass, looks great when we’re leaned out.
With cardio, you can do whatever type you want and still lose fat. Just pick what you’re comfortable with and make sure you’re staying in that caloric deficit each day.
However, if you want to lose fat at a faster pace, you can try a program called Visual Impact Cardio…which is what I use to get cut.
Now, it’s not a requirement, nor do I recommend everyone try it (as it is quite intense). But, it has consistently been the most effective program that I’ve used to get rid of extra flab.
Again, it’s not easy. I did one of the sessions today and my legs from back to calfs are sore. What was involved? 15 minutes of high intensity cardio at a certain lactic threshold (it’s explained in the program), followed by 20 more minutes at a steady state.
Visual Impact Cardio is an ebook program created by trainer Rusty Moore, which is specifically designed to burn fat fast.
It consists of 3 levels from beginner to advanced, which last 8 weeks each. The good news is, you can often get lean with just the 8 week beginner program.
I personally use the Intermediate schedule, as I like a challenge, and the Advanced Program is for short-term use only.
Rusty explains his methods step by step in the book and lays out a complete easy to follow schedule, for you to use. Each workout hits you with something different and taxes your body in a new way.
The result? You cut through fat really quickly. Oh, and as an added bonus, your endurance improves a lot.
VI Cardio costs 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.
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: