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How to Lose Back Fat Tips & Back Fat Workout To Get You Started

This quick how to lose back fat guide includes 3 must follow tips, 2 videos, and a quick lose back fat workout that will help you get results fast.

Another thing to consider when trying to lose any type of fat is diet. If you're not eating healthy then no amount of exercise or how to lose back fat tips will help so make sure that 90% of your diet consists of lean body foods.

Also be sure to find modifications of an exercise if it is too challenging or too easy. You can modify ANY exercise to your fitness level or needs.

Best How to Lose Back Fat Tips

1. Start with 5 minutes of movement prep and fatloss intervals that warm-up the entire body and especially the upper back. Jumping jacks, mountain climbers, or squats with horizontal arms swings along with any type of scapular retractions will help you get a much more effective workout, improve posture, and avoid injuries.

2. Include challenging bodyweight and full body exercises to increase fatloss, boost strength, and target every inch of your back. Machines are o.k. but bands, balls, and bodyweight exercises get you results faster because they engage more muscles and burn more fat.

3. Focus on quality movement vs. quantity. Don't cheat yourself by doing a ton of reps with poor form or limited range of motion. Doing it right gets results doing it wrong or with too much weight will only get you injured and doesn't really target the area properly so you just end up wasting time.

My #1 How to Lose Back Fat Secret

The chin up or pullup are the best exercises for a sexy toned back plus they makes you feel like a superhero. If you're not strong enough to do a chinup or pullup using a bar try bodyweight rows with a suspension trainer. This exercise is featured in the video here and so is the suspension trainer power pull, another exercise that's great for eliminating back fat.

Need more how to lose back fat tips? Check out these quick guides and learn how to lose back fat faster!

Pullup Bar Rows for Fatloss Strength and Toning

Why You Need Bodyweight Rows

Pullup Exercises

How to Lose Back Fat Workout

Perform 2 sets of 15 of the first exercise to warm up the back. Continue with 30 seconds of each of the next 3 exercises moving from one to the next with little to no rest. After one circuit rest for 60 seconds then repeat two more times.

Finish up with 4 minutes of chop squats tabata protocol style. That means 8 continuous rounds of 20 seconds of work 10 second of recovery.

You can also add the back circuit to any lower body workout or incorporate the back exercise into your existing workout.

One Arm Scapular Retraction
1. Start by kneeling on all fours.
2. In a slow and controlled movement raise one arm out to the side until it is parallel with your body.
3. Squeeze your shoulder blade towards your spine while completing the movement.
4. Return to the starting position and repeat for the suggested repetitions.
5. Repeat with the other arm.

Back Fat Workout Tip:
Make sure arm is going out to the side and not back. Squeeze shoulder blade towards spine as arm comes up.
Sets RepsWeight/
Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Back Fat Workout Tip:
Bend the knees if this is too hard or try legs on ball or bench if too easy.
Sets RepsWeight/
Straight Arm Pulldowns
1. Start by holding a cable bar at shoulder level with your arms extended.
2. Lower the cable down towards your waist remembering to keep your arms straight.
3. Return to the starting position and repeat for the prescribed number of repetitions.

Back Fat Workout Tip:
Use resistance band attached to top of door or high railing.
Sets RepsWeight/
Reverse Flye with tubing
1) Secure door strap at chest height.
2) Stand shoulder width apart, knees slightly bent with one foot in front of the other (staggered stance).
3) Start position: Extend arms out in front at shoulder height and grasp each handle with a neutral grip (palms facing each other).
4) With elbows slightly bent pull arms back by squeezing shoulders blades together.
5) Return to start position.

Back Fat Workout Tip:
Use a light weight band and work keep the elbows slightly bent. Keep shoulders down away from ears. If you feel neck pain work on improving form with lighter band or no resistance.
Sets RepsWeight/
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

Back Fat Workout Tip:
Use 6-10 pounds ball and swing the ball down and up.
Sets RepsWeight/