Getting rid of BACK FAT!!!

BACK FAT!!!!

This is among the top 5 things most women are trying to get rid of. A lot of woman deal with it, especially if they are top heavy. Back fat can be one of those embarrassing things that will keep a woman out of tank tops and bathing suits. It’s very stubborn and annoying to have. Sooooooo….are we ready for the solution???

Rule #1 – Diet

Rule #2 – Cardio

Rule #3 – Specific exercises.

Your Diet is what will either make or break you. Everything should always be in moderation. Substitution is the best way to start. Examples…Changing white rice to brown rice, white bread to wheat bread, fried chicken to baked or grilled chicken, and so on. There are all kinds of tricks. Eat low sodium items and more healthy fats. If you must do a night time snack, go with a fruit of some sort. Always start your day off with a good meal. That sets the tone for the day. If not you will get to the put of hunger where rational goes out the window and you are just looking to eat anything to satisfy that hunger bug. Make sure you eat regularly throughout the day and that its lean foods. That will help keep you lean and get you some good proteins in your body.

Working out is a must. We have become a lazy society and will rely on a pill of some sort or surgery, rather then to exercise. Have to kick that habit. Exercise is the only way to truly remove back fat. Activity is the only way. So ways of getting rid of Stubborn Back Fat are Swimming, kickboxing and/or Boxing, and running.  Also an awesome way to get rid of it is to the rowing machine and the boxing simulator. Some gyms carry both pieces of equipment. Also the proper amount of sleep can be beneficial as well. Lack of sleep can cause weight gain as well. That’s another topic I will revisit.

Now to the Good stuff.

Here are a series of things you can do.

1. Boxing/kickboxing workouts are at the top of my list. A good 20 minute of nonstop boxing with the heavy bag and with a trainer on the pads is always a winner. Trying different combinations of punches and angles can really help work those areas.
2. Crew – Oh yea…everyone can be a part of crew. For those who do not know. Those of the folks you see training at 430 am in the river on a boat rowing. Usually 4 to 6 people depending on the size of the boat. You have seen it. They are all synchronized and rowing in the same direction. A great workout for the back. So find you a rowing machine and consider yourself crew. Here are the drills. A. Regular rows (overhand). B. Left Rows (rowing and twisting to the left). C. Right Rows (Twisting to the right). D. Underhand Rows. E. Regular Rows. These are definitely key.
3. Back extensions (Cobras) – Lying flat on the ground on your chest. Arms along side the body. Bring your chest off the ground as much as possible without using your hands.  Repeat for 10 -15 reps. 3 sets of that.
4. Bent Over Rows – Leaning forward with your upper body parallel to the ground. With some hand weights, lets your arms hang, and then drive your elbows up and past your waist line to the ceiling.  Hold for a second, and then let them down. Repeat for 12. 3 rounds of 12.
5. Pushups – good old fashion pushups help to sculpt the arms, all the way to your back. Which include your lats, traps, rotator cuff, and deltoids. You can either do them on your knees or regular.

Well those are just a few things that can help. You can always email me and follow me on twitter and facebook for more details. Enjoy

Crazy Core Concepts.