Excessive calories intake and a lack of exercise can lead to deposition of fat on top of your muscles including your back. Back fat or “Buffalo Hump” can be very embarrassing and may restrict your social activities as you don’t like others to see your flabby back and make fun of you. Moreover, back fat makes your upper body look unbalanced and out of shape. Therefore, it becomes very important that you get rid of those extra pounds mounted on top of your back by changing your lifestyle and performing back strength training exercises on the regular basis.
It is very important that you pay special attention to the caloric value of your food for losing fat around your muscles. Make sure that your diet contains an ideal proportion of carbohydrates, protein and fat. When you are intending to shed fat from you body, your diet should consist of 50% protein, 40% carbohydrates and 10% fats. Set achievable goals for yourself and try to shed 3-4 pounds of weight per week. It is important to keep in your mind that a sudden weight loss may lead to certain abnormalities such as loosening of your body skin and an extreme fatigue accompanied by general weakness.
Always keep in your mind that it is almost impossible to target a specific region or part of your body to reduce fat around it. Therefore, you have to target your entire body if you have to shed fat from your back. Moreover, a balanced diet plan along with the abdominal and back exercises will even contribute to a great deal for getting your dream toned and a slim back.
Make sure that you add a sound exercise program into your daily routine to shape and tone your back muscles. Lower back exercises such as Back Extension and Pelvic Lift make some wonderful workouts to shed those extra pounds around your back. To start the Back Extension exercise, lay face down on the floor and place your hands by your sides. Next step is to raise your shoulders and head off of the floor as much as you can without the support of your hands. Take deep breathes throughout the exercise to let more oxygen in your body. Pelvic Lift is another great exercise to trim fat around your back area. First of all, lay on your back with your knees bent. Next step is lift your hips toward the ceiling and then return back to your original position to complete one rep. You can do 3-4 sets of 10 reps each.
You should also include strength training exercises 3-4 days a week in your daily routine to get better results. There are many strength training exercises that specifically target your back muscles to get you a slim, toned and muscular back. If you are a beginner, then it is a good idea that you join a fitness club or gym and perform back resistance training exercises in the supervision of a qualified gym trainer because he will suggest you a combination of right compound exercises that will consist of full body movements including your back. Moreover, these exercises will target your different body muscles at the same time to allow the fat burning process at a much faster rate.
Guy Long offers Personal Training in St Kilda and is a Personal Trainer in Prahran where he specializes in resistance training, body transformation, weight control, and overall muscular strength for local residents.
