In this article I will share with you some proven and tested strategies that will help you on how to get rid of back fat in three easy steps, but before we will move on to the actual specifics I first of all want to cover some really important things about fat loss in general.
A lot of people who want to get rid of fat from specific parts of the body fail to understand that spot reduction is a myth. In other intentionally burning fat from specific parts of the body is impossible to achieve, unless of course you are planning to spend some money on liposuction. The number one reason why you have got back fat, the number one reason why people have belly or arm fat is simply because their overall levels of body fat are too high and if you want to get rid of back fat quickly and successfully you need to focus on driving your overall levels of body fat down.
Now once we have covered some basics let me share with you three simple tips that will help you to drive your overall levels of body fat down.
Improve Your Eating Habits
Nutrition is the single most important things when it comes to burning body fat and in fact the number one reason why people gain body fat is simply because of bad eating habits. Over years they give their bodies way too much energy and as a result of this excess energy people gain all of this unwanted body fat.
If you want to get rid of back fat you first of all need to improve your eating habits. More specifically you first of all have to decrease your daily energy intake meaning that you should cut down on a number of calories that you consume. Once you will do this, once you will provide your body with less energy you will force your body to look for alternative sources of energy and this is when you will start burning fat throughout your whole body and using it as a source of energy.
In addition to creating an energy deficit you also need to be really careful that you get the remaining calories from high quality sources. Let’s say that on average you were consuming 2600 calories per day, but now you have made some changes to your diet and cut down that number to 2200 calories per day. At this point, if you don’t want to gain more fat and if you want to get rid of remaining fat fairly quickly you need to gather the remaining 2200 calories from high quality foods that are packed with proteins, complex carbohydrates and healthy fats.
- Proteins: cottage cheese, chicken, tuna, salmon, dairy products, eggs.
- Complex Carbohydrates: brown rice, oatmeal, pasta.
- Healthy Fats: Fish oil, olive oil, flaxseed oil, nuts.
Start Lifting Weights
From my own experience I can tell you that the fastest way to get rid of unwanted fat and shape up your muscles all at the same time is to start lifting weights at least three times per week. Fat loss is all about energy in and energy out, meaning that to get rid of unwanted body fat you first of all need to provide your body with less energy and you also need to increase your daily energy output simply by becoming more active. Weight training is perfect for increasing your daily energy output, not only because the workouts are very demanding in terms of energy, but also because weight training workouts are really short. You can achieve amazing results while spending no more than 120 minutes in the gym, per week!
To illustrate the effectiveness of weight training imagine that your muscles are like engine. The bigger the engine, the more fuel it needs, therefore if during your workouts you will focus on big compound exercises that make all of the muscle groups within your body work really hard you will be burning insane amounts of energy during your workouts.
Do Cardio First Thing In The Morning
If you want to get rid of unwanted body fat really fast then I highly recommend you to do cardio first thing in the morning on an empty stomach. After hours of sleep your blood sugar levels will drop and in addition to this your glycogen stores will become depleted. Glycogen is fuel that our bodies use to fuel our daily activities as well as our workouts and once they become depleted your body automatically starts to look for alternative sources of energy â€“ fats that are stored throughout your whole body.
Remember that fat loss isn’t complicated. Ignore the useless advice given out by the fitness gurus and simply focus on the basics. Clean up your diet and start eating less. Start lifting weights and start doing some light cardio. If you will improve your eating habits and if you will commit to being more active I promise you that you will achieve your fitness goals.