Removing that Unsightly Bulging Back Fat

Do you have back fat that you have been trying to get rid of? First, you need to find out what is the cause of it. A lack of exercise in addition to an unhealthy diet is a primary cause. You will find that there are exercises to help you correct this problem. These exercises will also decrease your chance of serious back problems. Here are some exercises that might help you tremendously.

Lie flat on your tummy and extend your arms over your head. Keep your legs straight. Slowly raise your right arm and leg together until it feels hard to keep your chest flat on the floor. Repeat with your left side.

Sit on the edge of a chair and hold small weights in each hand behind each leg. Lean up from your hips with your back flat. Tuck your chin into chest and raise arms to your side, bending your elbows as they come up. Squeeze shoulder blades together, then slowly lower your arms.

Jogging will decrease this fat area a lot. Just swing your arms back and forth. This causes muscle tension then muscle relaxation, which tones the area. Using a weighted vest will build muscle tone in your back. Start with a 5 pound vest and work your way up over time.

You have to balance exercise with healthy eating to get results that last. These healthy foods and exercise will work together to burn fat and cause weight loss. Here are the foods you need to eat to get maximum results.

Raw fruits and vegetables are low in calories and high in antioxidants. They suppress food cravings and sugar cravings. Lean meats such as chicken, fish, and lean beef are high in protein. Protein builds lean muscle, which will burn fat faster. Calcium such as milk, yogurt, or cheese builds strong teeth, healthy bones, and lean muscles. The more calcium your body has, the more fat your body burns. Good carbohydrates such as whole grain and oatmeal will suppress your appetite and boost metabolism.

An exercise ball is also a good tool to help reduce back fat. For your lower back, lie face down with your lower abdomen centered on the ball. With both feet firmly on ground and your hands at the back of your head, you need to slowly raise your upper body until your back is straight. Hold this for five seconds then slowly lower yourself back down. Repeat this exercise five times.

For your upper back, Sit on the ball and lean up from hips. Let your arms hang down beside your calves. Hold light weights. Slowly raise your arms to the side until parallel to the ground. Pause, lower slowly, and repeat this exercise ten times.

Don't get discouraged. Set realistic goals for yourself. The safe amount of weight to lose is 1 to 2 pounds a week. You may want to keep a food journal or exercise journal when getting started. Just keep your new lifestyle up and you will soon see noticeable weight loss.

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