How to Remove Back Fat

Back fat can be hard to get rid of. One weapon to attack stubborn back fat is proper diet and nutrition. Shape Fit recommends a lean protein diet consisting of chicken and turkey breast, eggs whites and non-white starches like brown rice and whole wheat pasta. If diet isn't eating away at those stubborn fat cells on your back fast enough, there are different exercises and activities that will help tone the back area and deplete back fat.

Instructions

• 1

  Use exercise machines to rid the back of excess fat. The ergometer, back lat machine and the roman chair will help to build back muscles and burn back fat.

  The ergometer has rotating bicycle-like handlebars. Fitness Magazine recommends using the machine for 10 to 30 minutes per day, three times a week, at a speed of 50 to 60 RPM (or Repetitions Per Minute) and with a resistance between five and seven. It is also recommended that you change the direction that you are rotating the handlebars every couple of minutes to keep the muscles challenged.

  The back lat machine requires that you stand straight up and pull down on a bar. The bar should reach your thighs. Your arms should remain straight throughout the entire movement.

  Deplete back fat by doing hyperextensions on a Roman chair. Position yourself on the Roman chair, face-down, cross your arms in front of the chest. Lower the upper torso area down to the floor and slowly raise back up.

• 2

  Participate in specific sports and activities to get rid of back fat. Swimming, kickboxing, Pilates and yoga all help tone the back and deplete back fat. Swimming and kickboxing will tone the back through high-intensity exercises. Pilates and yoga increase toning and deplete fat through challenging balance and stretching exercises. These activities will help tone the entire body including the back area.

• 3

  Do specific exercises to target back fat like the Opposite Arm and Leg Lift and Rear Delt Fly.

  Opposite Arm and Leg Lifts require that you lay face-down on the floor. Slowly lift the left arm up simultaneously with the right leg and hold both up for a few seconds. Lower the left arm and right leg and try the same thing with the opposing right arm and left leg. Start with five reps with each opposite leg and arm and work up.

  The Rear Delt Fly requires that you sit facing forward in a chair, holding a 2 or 3 lb. weight in each hand. Bend your back completely forward, so that the back is straight and your chin is between your knees. With your hands still holding the weights at your calves, bring the weights up, bending the elbows up and squeezing the shoulder blades together. Pause and then lower the arms. Complete this process 10 times to start.