Fat can easily accumulate on the back from the middle down to the lower part with the love handles. One especially visually noticeable effect of this fat accumulation on women, comes in the form of the so-called back bulge. The question then becomes, how do we get rid of this flab? What are the steps to make the bulge disappear?
How to Reduce Back Bulge for Women?
In order to get rid of the excess flab, which causes that back bulge look, one needs to reduce their overall body fat.
There’s this false idea, that you can simply workout the back, and the fat will fall off. Nope, that’s not how it works.
Instead, the fat is lost gradually, as the body taps into its stored energy while in a deficit. Meaning, if one is expending more calories than they consume in a day, the body will tap into the fat stores to meet the deficit.
Over time, the fat stores are reduced, as the body now needs to use that energy. Thus, places like the middle or lower back, belly, etc. have a lower amount of fat stored on them.
Notice that, simply exercising doesn’t necessarily cause this to happen. One could workout everyday, but still consume too many calories, and never tap into the fat stores…it could keep getting replaced or even added on to.
In short, to lose the back fat, we need to be in a caloric deficit each day until it has been burned off.
How to Get Into Caloric Deficit for Fat Loss
One of the biggest problems when women try to lose fat, is lack of planning. They simply just go on a random ‘diet’, without any true idea of how much they should be eating or training.
Another problem is, women doing these crash diets or damn near starving themselves. Proper planning and moderation will actually yield the best results, not trying to lose all of the weight within a week or two (unless you only need to drop 5-6 lbs of fat).
The fat loss experience actually doesn’t have to be utterly miserable, and when done right, it doesn’t require too much effort.
How do we make the process super easy? First, I would suggest that you download a fitness app on your phone or find one online, if you don’t have a smartphone. I use one called MyNetDiary Pro, but there are a ton of options.
When you download these apps, you will put in your info (weight, age, activity level, etc.), and it will calculate your maintenance calories. This is the total number of net calories (calories after exercise), that you can consume in a day, and maintain your current weight.
Once you have that number, you can set a pace of reduction. These apps will suggest 1-2 lbs per week. What’s great is, once you know your number, you could gradually reduce what you eat each day, until you hit that 1 lb per week loss rate.
So, if you really wanted to ease into things, you could just eliminate a piece of cheese or a soda or whatever other smaller items until you achieved the desired pace. It’s like you don’t even notice the changes.
On the other hand, you could set a 2-3 lb per week pace, and simply stick to it. All you need to do is to type in the foods that you eat and the amount.
These apps have a whole library of foods saved on there with calories and other nutritional info. All you need to do is take the 5 minutes each day and type it in.
If you hit the target loss total of calories each day, you will lose fat. Simple as that. The estimates are pretty accurate, but you may need to adjust things a bit, as you move forward.
What About Exercise for Fat Loss?
Yes, exercise is a great addition to a proper diet. It can help build strength, endurance, and shape one’s figure. However, keep in mind again, that you cannot simply do back exercises and lose fat in that area. It won’t work.
What exercise is good for is, also to help one accomplish a fat loss goal faster. Plus, it allows you to eat a bit more food, as you have burned off extra calories in the gym.
But be careful to know how many estimated calories you burn during a workout. People often overestimate that number by a lot, and then, end up eating a ton of calories…thus going over their daily limit.
I use weights and cardio to get myself into shape. The cardio program that I use is Visual Impact Cardio. The first time that I used it, it helped me to lose over 30 lbs of fat, and get quite lean. Here were some of my results: Visual Impact Cardio Results
It’s not necessary to use a set program, but it can be helpful to have an entire plan laid out for you. Plus, you have a 60 day money back guarantee. Also, levels from beginning to advanced, in order to get into great cardiovascular shape.