Alright, so, the question is can you lose back fat in the span of a month? Let’s just call it 30 days. Is it doable? Well, yes, you can reduce the amount of flab that you hold on your upper or lower back. Get rid of it entirely? Well, that really depends on how much extra fat one has. If it is a lot of fat, which chances are that’s the case, then it will take longer than one month. However, a whole lot of progress can be made in a short amount of time, with the right diet and workout program. Let’s take a closer look at what this will entail.
How do you Lose Back Fat in a Month?
Understanding Fat Loss and Areas on the Body
The goal is to lose excess flab on the back, correct? Well, unless you’re already lean on the other areas of your body, you’re not going to be able to spot reduce. Meaning, you’ve already been dieting and exercising, and a disproportionate amount of fat that is left is stored on the back.
That’s really only the case during the last 10-15 pounds or so. For example, as a man, I lose fat last around my midsection and love handles. For women, it is usually around the hips and thighs.
You cannot spot reduce, i.e., you cannot pick on spot on the body, exercise it, and lose fat in that area. Our bodies don’t work that way. Instead, they draw on fat stores from all over, to convert into energy. A gradual reduction in calories we intake, while expending more calories (energy), is the way to lower the amount of body fat that we have.
So, if you have a significant amount of back fat, you probably have fat stored all over your body. As such, it is going to be reduced gradually, and not going to be completely leaned out within a month. BUT we can totally get some amazing results in a short amount of time.
8-15 lbs of loss within a month is absolutely doable and what is healthy, at the same time. Losing more than that is unhealthy and detrimental for most people, with the possible exception of extremely obese people. In my fat loss experiences, around 10 lbs of weight dropped in 30 days, is really good.
Anymore than that and it becomes really miserable, because the calories are so low, relative to my work effort. The goal is not to just lose a bunch of weight, rather, it is to gradually reduce the fat in a healthy way and MAINTAIN IT.
Too many people crash diet and gain it all back. What’s the point, if it’s not sustainable?
Back Fat Loss Diet
Usually, I would advocate for a slow reductionist method of losing fat. I would take the first weeks to slowly reduce calories, increase exercise, and focus on breaking bad food habits that cause us to gain fat in the first place.
What this would look like is, reducing the calories by about 100 each day, until the target net caloric intake (calories consumed-calories expended after exercise) to lose 2 lbs per week is met.
Next, if one doesn’t exercise at all. I would start with 2-3 sessions the first week, with plenty of rest. Then, build intensity from there.
This method is great for most people, because you ease into a new routine, and aren’t as tired and sore, from starting everything all at once.
However, if you’re hell bent on getting a solid start at losing the upper and lower back fat within 30 days, there’s no real easing into it. It’s tough and the mental challenges, are a lot more prevalent, as your body isn’t used to this new change.
Still, there is no starvation or crappy quick fix diet. I don’t believe in that stuff. Not only is it unnecessary, it can be dangerous as hell.
What does a real plan look like?
- Download a fitness app on your phone or start a log on a calorie tracker on your computer.
- Once you have your information in the app, it will give you an estimate of how many net calories you need to lose 2 lbs per week. For example, with me it is around 2000-2100 a day. From experience, this is pretty accurate, and I do indeed drop 2 lbs per week when I need to cut.
- To meet this target number, cut out the easy stuff first. Liquid calories, especially. Learn to love drinking water. Caloric heavy condiments, cheeses, and toppings next. This can immediately cut hundreds of calories each day for some people, without really effecting their hunger. As soda and whatnot, doesn’t make you not hungry, just empty calories.
- Log in what you eat each day with the app, including portions. Yes, it is annoying at first, but it works. Also, these apps will save what you already input, with the portions. For instance, if you eat a cup of brown rice, it’ll save that for quick access the next time. You have to be absolutely consistent each day for this to work.
- Remember, the number is net calories, after exercise. So, if my fat loss number is 2000 calories, and I eat 2500 that day…I need to burn 500 calories through exercise to stay on track.
- Try to eat your last meal by 8 PM. No late night snacks, go to sleep, and wake up fasted. Of course, this depends on your schedule, and when you workout for the day. For most people, with a regular 9 to 5, this will be doable. If you have to workout late night, then please, have a post-workout meal that will fit within your calories for the day.
- Stick with healthy foods. Not processed junk. Processed foods are not only generally bad for your health, but also can be dense with calories, while not being filling. It’s tough to meet your calorie number each day, if you eat something that has 1000 calories and you’re hungry an hour later. It’s almost a certainty, that you go over the limit on a day like that.
Exercise only works for fat loss, if your diet is in order. If you exercise and eat too many calories, you’re going to just spin your wheels, not losing anything.
A solid exercise plan, can include, weights and cardiovascular exercises. Either both or only one.
For strictly fat loss, cardio is the way to go. If you want to be toned and gain strength, add weights along side cardio workouts.
The cardio protocol that I use when wanting to lose fat fast is Visual Impact Cardio. This workout can be super tough, but there are 3, 8 week cardio programs from Beginner to Advanced. Trainer Rusty Moore explains the why and how, of making it work. It is an ebook program, so it’s delivered to your email, right away. Costs less than $1 a day to do. Plus, there’s a 60 day money back guarantee.
It’s a difficult program, but it works. If you don’t want to go that route, try adding walking on a treadmill or using an elliptical machine 3-4 days per week to start. Burn enough calories to meet your target goal, based on how much you’re eating that day.