The upper back isn’t a huge problem area for fat storage and isn’t something that gets too much attention (like the belly). However, women can still find themselves having excess flab around their shoulder blades, or popping out on the sides of the back. The question begs, how do we get rid of this fat? Also, more importantly, how long will it actually take?
Upper Back Fat…How Long to Get Rid of?
Specifically, how long will it take for just the upper back to be lean? Well, that’s a dependent question, and it depends on how much body fat one currently has.
The upper back isn’t a super problem area for most people, so, it does tend to get pretty lean before an area like the love handles, for instance.
However, because we cannot target one specific area of the body for fat loss, and the fat stores all over gradually reduce themselves…we should still expect it to take 4-8 weeks, for most people who aren’t seriously overweight.
Now, you will of course see plenty of improvement over this time frame. Heck, within a couple weeks of being on point with your fat loss, you will be able to noticeably see changes in the upper back leanness.
As such, don’t get discouraged by seeing that’ll probably take a month or two (three for some), to lose this fat. It honestly isn’t a long time and it can fly by really quickly.
What About Upper Back Exercises?
Doing exercises for the upper back is great, if you want to build muscle and shape it. However, as I said, you cannot pick a spot on the body and do exercises there to lose fat.
I mean, if all you had to do was a lot of crunches to get a six pack, lots of people would have one. However, this isn’t how fat loss works. Exercise to stay healthy, build strength/muscle, and to burn more calories all over the body. Just don’t expect to do a bunch of lat pulldowns and the upper back fat to melt away…it won’t happen.
How to Lose Upper Back Flab
So, yes, we can start to see big changes to our physique within a month and especially two. But where do we start?
Diet. It is the single most important aspect of fat loss. Exercise plays a part, but without having a diet in order, you will get nowhere.
When I speak of diet, I don’t mean some fad ‘juicing diet’. Instead, I am talking about the totality of your nutritional intake. Something that can be sustainable, not something that is designed to be a crash 4 week plan…which works and then all the fat piles back on.
The easiest way to do this is to set a caloric target each day which will lose 1-3 lbs per fat each week. This is a solid pace, that will enable us to see great results within two months, but is easy to maintain and execute.
How do we find our caloric target? Well, we can download a fitness app on our phones, or track it online on the computer. I use an app called MyNetDiary Pro.
All you have to do is tell the app your stats (such as starting weight and activity level) and it will give you your daily caloric estimate to lose 1-3 lbs per week.
Then, all you need to do is track what you eat and the calories you burn through exercise. No worries, it takes less than 5 minutes per day, once you get rolling. If you stay within the caloric guidelines each day, you will lose fat.
Simple, enough? This doesn’t have to a complicated process. Keep it simple on yourself, have patience, and the results will come.