Losing fat in the upper back is not difficult. In fact, it's easier than you think! Do exercises that focus on the muscles in your back to build muscle and make it appear slimmer. Reduce the intake of fat and sugar and increase the consumption of good carbohydrates and fiber in your diet for weight loss and slimming related areas. You also need to implement lifestyle changes such as getting enough sleep and preparing meals ahead of time to get rid of back fat easily.
Method 1 of 3: Exercises to Lose Fat
Step 1. Increase the amount of cardio in each exercise
Fat on the back is difficult to get rid of because it is the result of a decrease in muscle shape and an increase in body fat. To burn excess fat, increase the duration and intensity of your cardio workouts. You can start small, adding 5-10 minutes of cardio each week. If you can't, increase the intensity of jogging or walking a little faster for 1 minute every 5 minutes.
- Each cardio session should last at least 20 minutes.
- Make sure you increase your heart rate. To burn fat, your heart rate must be above at least 60% of your maximum heart rate for as long as you can afford. The longer the heart rate increases, the more calories burned.
- Running, walking, swimming, and kickboxing are all great cardio exercises. You can also increase your calorie burn with high-intensity exercise.
Step 2. Do T raises to work your middle back muscles
Stand with your feet shoulder-width apart, and hold 1-1.5 kg dumbbells in each hand at your sides. Bend your knees slightly and bend at the hips so that your chest is almost parallel to the floor. Face your palms out and bring the dumbbells together in front of your body. Keeping your arms straight, and the dumbbells up to shoulder height, slowly lower them to the starting position. This is one repetition.
- We recommend doing 2 sets of 15 repetitions of each of these exercises to get used to the movement and build the strength of the connective tissue.
- To build muscle, you need to gradually increase the amount of weight lifted.
- When the movement becomes easy, increase the amount of weight lifted by a few pounds. As the weight increases, decrease the reps to 6-10 per set, while increasing the set to 3-5 sets.
- Make sure your core (abdomen) and glutes (buttocks) are engaged during the exercise to help protect your back.
Step 3. Do a single-arm row to work your shoulders and back
Hold a heavy dumbbell with one hand. Stand with your feet shoulder-width apart and your pelvis slightly bent so that your torso is almost parallel to the floor. Bend your elbows to lift the weight to your chest. Then, slowly lower the weight to complete 1 rep. Do 10 reps with one hand, then switch to the other. Then, repeat to start the second set.
- Dumbbells should feel heavy, and it can be challenging to complete 10-15 reps in a row.
- Increase the number of reps to 15 and the number of sets to 3. Then, increase the weight and reduce the number of reps to 8-12. You should do 3-4 sets to build muscle size.
Step 4. Work your shoulder muscles with delt raises
Stand with your feet shoulder-width apart, knees slightly bent, and bend your hips so that your torso is almost parallel to the floor. Hold 2.5-4.5 kg dumbbells in each hand and rotate your palms so they are facing each other. Bend your elbows slightly and concentrate on using your back muscles to raise the weight to shoulder height.
Do 3 sets of 10 reps
Step 5. Raise your arms during the plank
Set the body into a plank position. Your legs should be completely straight behind you when balancing on your toes. Both hands should be under the shoulders and holding the body. Keep your body as still as possible as you lift one arm out to the side and slowly lower it back to the starting position. Repeat with the other side.
- Repeat the exercise 10 times on each side, for a total of 20 reps. The duration of your workout will vary, but the movement should be controlled and slow.
- If you need more of a challenge, hold yourself in a plank position with one hand for 5 seconds before switching arms.
Step 6. Do pushups
Start by extending your legs behind you and resting on your fingers, with your hands under your shoulders and your arms fully extended. Slowly bend your elbows until your chest almost touches the floor. Keep your elbows close to your body and squeeze your armpit muscles. Then, push your body up back to the starting position. Repeat 10-15 times.
If you can only do 1 pushup (or can't do it at all!) in this position, try lowering your knees to the floor. Bend your knees so that they are resting on the floor and your fingertips are facing the ceiling. The position of both arms is the same as in a regular pushup. As you lower your body, swing at your knees
Step 7. Increase the difficulty of the exercise by increasing the weight
The more you exercise, the more you can bear the burden. If when training weights seem to no longer provide resistance, it's time to increase the number. You only need to add 0.45-1 kilogram each time. This new weight will provide resistance without causing pain.
Method 2 of 3: Changing Diet
Step 1. Reduce the amount of alcohol consumption
Alcohol intake can increase the number of calories put into the body. If you're worried about back fat, cut back on your calorie intake from alcoholic beverages. Reduce consumption by half each week, or stop altogether if you can.
You should stay away from drinks with fruit juice or soda or pre-mixed drinks such as margaritas or daiquiri
Step 2. Stay away from sugar and processed foods
Processed foods are usually added sugar and empty calories that are not beneficial to the body. Sugar-rich foods, such as soft drinks, baked goods, and other fast foods, are also bad for the body. Reduce consumption as much as possible.
- If you want to drink a soft drink, try seltzer water.
- If you want to eat baked goods, such as cookies or bronchi, replace with sweet fruit. Apples, oranges, and berries are healthier and satisfy your sweet cravings.
Step 3. Eat good carbohydrate foods with each menu
Your body needs carbohydrates to function, but if you eat the wrong carbohydrates, you can gain fat. Replace potatoes with sweet potatoes, and regular bread with real-grain versions of pasta. You can also find good carbohydrates in corn and bananas.
- You can eat between 225 and 325 grams of carbohydrates per day, and spread them throughout your diet.
- Reduce portion sizes of bread, rice, and pasta to reduce the overall calorie count.
Step 4. Include fiber throughout your diet
Fiber can make you feel full longer so you don't overeat and add body fat. Good sources of fiber include oatmeal (wheat porridge), rye (rye), and vegetables such as carrots, broccoli, leafy greens, onions, chickpeas, and lentils. Try to add these ingredients to your diet.
- If you are a woman aged 50 years or under, it is recommended that you consume 25 grams of fiber per day. If you are a 50 year old woman, you should consume 21 grams of fiber per day.
- If you are a man aged 50 years or under, you should consume 38 grams of fiber per day. If you are a 50-year-old man, consume 31 grams of fiber per day.
Step 5. Follow a healthy diet
Following a healthy diet can keep your body fat low. Eat a variety of foods from each of the major food groups: vegetables, fruits, lean protein, whole grains, and healthy fats. You also need to eat items that are easy to find at the grocery store (instead of specialty foods) and enjoy the foods you like.
- To lose weight with a healthy diet, make sure you eat fewer calories than you burn.
- When you are going on a healthy diet, consider the condition of your body's health. For example, for people with high blood pressure, eat low-salt foods.
Method 3 of 3: Changing Your Lifestyle
Step 1. Get 8-10 hours of sleep per night
Your body needs enough sleep each night to recover. If you sleep less than 8 hours, you don't have enough energy to exercise and lose fat. Put down your electronic devices 30 minutes before bed, and dim and cool your room.
Step 2. Prepare the food beforehand
If you feel lazy to cook after a workout and eat what is practically available, it's a good idea to prepare food before your workout. That way, healthy lunches and dinners are ready when you're hungry.
If you have free time on the weekends, spend it slicing and cooking vegetables. Healthy carbs (such as quinoa or sweet potatoes) and toast your favorite protein. Then, you can try different combinations of these foods throughout the week
Step 3. Monitor food intake
If you know you have to write down everything you eat throughout the day, chances are you'll eat less and stay away from foods that are bad for your body. Start keeping a food journal to keep track of what you eat for breakfast, lunch, and dinner, as well as snacks throughout the day.
Monitoring your diet can also help you see when you normally eat unhealthy foods. Review it in the journal to find areas for improvement
Step 4. Eat more than 3 hours before bedtime
If you are late for dinner, your body will not have time to process what you ate before bed. Leave a gap of at least 3 hours between the last meal of the day and the time you go to bed.
- To lose upper back fat, make sure you have a healthy diet and exercise to build back muscles. Back fat won't go away if you only do one.