Fat deposits can often accumulate on the back, particularly, the upper back around the shoulder blades or creating a bulge under one’s bra. It can be unsightly to see this extra flab pouring out from under garments, but how do reduce the amount of fat here? What can we do to shred the weight on the upper back and create a nice lean look? In this post, I am going to break down, a very simple formula to gradually reduce the fat over the coming weeks or months.
How To Lose the Upper Back Fat Rolls
For some reason, there are still people who will tell you, that you need to exercise the back in order to lose fat there. NOPE.
Yes, using resistance training to exercise the muscles in the back does burn calories (but not specifically from the upper back), and builds/shapes the muscles.
However, it doesn’t spot reduce the back. Meaning, you can do a bunch of back exercises and it’s not going to reduce that fat stored there.
Spot reduction is not the solution, calorie reduction is.
To lose the excess flab around the shoulders and spine, our calories are going to need to be in order.
Yep, it all goes back to that old equation, calories in minus calories out.
The solution to that problem, will depend on your personal daily caloric needs.
Calculating Calories to Torch Back Fat
Okay, so, in order to lose this excess flab we need to have a diet plan that hits a target number. 1-3 lbs per week is a good pace for fat loss. Remember, this isn’t all going to come from the back, but from body fat stores everywhere.
How long it will take, depends on how much fat one has. 5-10 lbs, can actually be done in 2-4 weeks. The initial amount of weight lost can be higher in those first few weeks, before hitting that 1-3 lb pace.
Those who have more than, 15-20 lbs to lose, should plan for a multi-month process. Time actually flies, so don’t get discouraged.
The first number to know is your maintenance caloric intake. That is, the total number of daily calories that you need to maintain your current weight. This is the baseline number, that will be used to plan out the fat loss diet.
Next, will be the calories needed to lose 1-3 lbs per week, based on the pace you want to use.
How do we calculate this? Well, luckily online calculators and phone apps exist, that can do it for us.
I personally use an app for iPhone called MyNetDiary Plus. However, you can use any similar app or calculator. How it work is: you input your age, weight, height, current level of physical activity.
The app then tells you how many calories you need to stay the same weight. Then, the estimated calories you need to lose the 1-3 lbs per week (depending on your goals, again).
All you need to do, is type in the foods and portions that you eat each day. The app tracks the calories and you stay within range of the fat loss target. Weeks move by, fat comes off, and goodbye upper back rolls.
It is really a repetition of the process, day in and day out. That’s where people get messed up with fat loss. It’s not about being absolutely perfect with your caloric intake, but more so about being consistent.
Fat will come off gradually, when the body is in a caloric deficit. This is why crazy crash diets can work in the short term, as it usually sends people into a deficit. However, it’s also an unsustainable way to go about things.
What About Exercises?
Again, if we’re talking about the back itself, weight lifting will certainly grow and shape an aesthetic looking upper back. Things like lat pull downs, rows, chin ups, etc. can handle that.
However, for fat loss, burning calories makes the process go faster. Throwing in some cardio or weight lifting can allow you to eat some extra calories, as you will burn it off during the workout.
I will say, be careful not to overestimate the amount of calories you are burning while working out. It can be easy to go home and overeat, but not lose fat, because you think you burned way more calories at the gym than you actually did.
Need a Program to Lose the Extra Fat?
Cardio exercise is a staple in my life, for health, regardless if I am trying to lose fat or not. That can take the form of walking or the stationary bike, usually.
However, when I really want to get lean. I always go back to using Visual Impact Cardio.
VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to love doing, because it can be such an intense calorie burning experience and something that really challenges me.
It’s very useful for helping to shred through the excess fat stores.
The program breaks down into 3 separate 12 week levels. Beginner, Intermediate, and Advanced. They do get progressively more difficult and the intensity and duration of workouts fluctuates.
The good news, is that, for most folks the just doing the beginner level will be enough to lose most, if not all of the excess fat…along with having the diet in order.
You can of course continue and progress, as it suits your own needs.
All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.
It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.
So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.
I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.
This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.