How to Lose Back Fat Exercises, Workout & Tips

Confused about how to lose back fat? There are 3 primary reasons people struggle to get rid of back fat or bra bulge and even though it may sound like a complicated issue it's actually fairly simple to fix. Below are the factors that contribute to this stubborn fat plus the best exercises to help you lose the back rolls once and for all. The advantage to addressing this issue with smarter workouts is a smaller waist, a stronger core, and toned arms.

Top 3 Reasons for Stubborn Back Fat

  1. Bad posture and postural imbalances that weaken the back muscles and prevent you from using those muscles effectively when you train your back.
  2. Poor back strength and poor core strength that contributes to bad posture and low energy levels which prevents you from doing high intensity fatloss workouts that burn the excess bodyfat.
  3. Poor chest flexibility and thoracic mobility that also contributes to poor posture, weak back muscles and altered breathing patterns that slow down your metabolism and fat burning.

The workout in the video below includes exercises that improve your posture, strengthen your back, AND burn bodyfat. It's full body circuits that requires a few affordable pieces of fitness gear and about 15 minutes of your time.

Best How to Lose Back Fat Exercises & Workout

How to Lose Back Fat Workout Instructions: Perform 10 reps of each of the 2 posture exercises.  After one round of each take a short break then continue with 8 reps of the 6 strength and fatloss exercises going from one to the next without rest then without taking a break repeat the circuit two more times.  After your last circuit finish up with the 2 thera-band stretches or any stretches of your choice.

How to Lose Back Fat with stress Relief EXERCISES & restorative exercise

Stress is one of the top reasons many of my clients struggle with stubborn fat.  Mainly because it increases fat storing hormones and reduces fat burning hormones which makes fatloss very difficult or impossible.  Stress also alters your posture and breathing which limits fat burning plus it can lead to stress eating which only adds to your stubborn back fat rolls.

The good news is that you can fix stress fat quickly and easily with stress management exercises featured in video below.  You can also fix back rolls with posture correction exercises or with full body stretching post workout.  Click any of the links for more circuits and videos that include these types of restorative exercises.  

How to Lose Back Fat with Healthy Foods & The 80% Rule

One of the most important things you can do to lose stubborn back fat is to eat healthy foods that increase metabolism at least 80% of the time.  You don't need to diet or do hardcore insane workouts or buy expensive diet foods.  All you need is small portions of healthy foods. Remember that you can exercise like a maniac but your body will only lose fat if you incorporate clean eating most of the time.