The lower back and down to the hips can be a major problem area for women, looking to lose fat. Whether it’s the love handles or closer to the middle of the back or spine, getting rid of extra flab can be a real test.
‘Why can’t I lose this extra back fat?’ is a question that gets asked a lot. The good news is, the answers, are actually quite simple. Which one(s) apply to you, is just a matter of your particular situation.
Why Can’t I Get Rid of Lower Back Fat?
Not Enough Time Has Passed
If you’ve been on a cutting plan for a while, been exercising, and sticking to your caloric targets; it can be frustrating to see that the love handles are still around.
However, it is important to understand that some parts of the body, do take longer than others to fully get rid of the excess blubber. One of these problem areas can be the lower back and love handles.
Yes, it’s annoying, but the solution is to stick with the plan and adjust as needed to meet your goals.
I remember dropping close to 30 lbs once and still having some of that back fat. Sure, it was reduced, but not yet completely where I wanted it.
This is just a part of the process, it took time to add the fat, and will take time to remove it also.
Your Diet Isn’t On Point
This is actually a pretty common problem. People start going to the gym and exercising, which is good.
The problem lies with the fact that they don’t make any adjustments to what they eat. They might initially lose a bit of weight, but then hit a road block, a few weeks in.
You can exercise all that you want, but if your calories are still too high, fat is not going to come off. After all, your just burning energy (with exercise), and replacing it with an equal or greater amount of energy (food).
If you haven’t done so already, consult an online calorie calculator or better yet, an app for your phone. I use My Net Diary Pro for iPhone.
What this does is tells you how many calories you have allotted for each day, in order to meet a fat loss goal. You type in your food consumption to track the calories. It sets a number to lose 1-2 lbs per week.
Simple enough? There’s plenty of people not doing this easy task and getting next to no results. Going to the gym and not having a proper diet plan in place, will cause you to just spin your wheels, instead of reaching goals.
Not Doing Enough Exercise
Now, when I say this, I’m not talking about spot reduction. That is the idea, that you can burn fat from one specific area of the body, by working it out. You cannot. That’s not going to cause one to lose that lower back flab.
However, exercise (cardio or weights or sports), is going to burn excess calories. Sometimes, a diet can be pretty good, and actually cause the person to lose fat…just really slowly. So fractions of pounds per week, instead of whole pounds.
You can at that point, restrict calories a bit further, or simply hit it harder in the gym.
I’ve seen so many people go ‘workout’ but, half-ass it, the entire time. Like, walking a bit, picking up a few weights without any real purpose, or socializing.
Then, they think they did a big workout, but maybe burned 50 calories. One doesn’t have to do insane levels of exercise, but putting forth a real effort, makes it easier to get to your goals in a reasonable amount of time.
Evaluate honestly, how you’re doing in the gym. Do you actually have a plan or schedule? Or is it really haphazard? Getting a consistent focus, can make the whole fat loss process, move along much smoother.
Need a Step by Step Program?
The women’s includes a weight lifting program, to get a slim and fit physique. The cardio program is about burning body fat.
I did the men’s program and the cardio, a few years ago and dropped over 30 lbs with its methods. You can check out my results and experiences from that, here: Visual Impact Cardio Results
The program is by fitness trainer, Rusty Moore. If you want an entire plan for fat loss, this is a very effective, yet challenging one.
It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced.
I usually only need to go through one of the eight week programs, to get lean, though. I use this, whenever I need to drop some extra flab, and it works time and time again.
VI Cardio really burns through a ton of calories and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely sheds the lower back and other fat, when paired with a consistent diet.
Also, I like the fact that I burn so many calories, that I can eat more food and still be in a deficit. That can be huge psychologically, after weeks of being completely disciplined with your eating habits.
The program builds up progressively and it can be tailored to your own needs. Rusty Moore explains his whole philosophy and why his training works. You will learn these concepts and be able to adjust things to how you like it.
Or you can just follow along with the set schedule and see the fat start burning off, pretty darn quickly.
If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.