How to Lose Back Fat Fast? Incredible Ways To Lose That Extra Flab

Published Date   11th Dec. 2018, 23:42 pm  Update Date: December 13th, 2018  05:16 am superbhub
How to Lose Back Fat Fast? Incredible Ways To Lose That Extra Flab

A lean and muscular back is an essential component of the overall lean body. The toned back does not only make tank tops and noodle-straps look great on you, but it is a way to maintain attractive body posture. You may have very well-toned arms and waistline but the bulge at the back can ruin your look and sometimes get embarrassing. A slimmer back is the key to looking fit and sexy.

You might be surprised but how to lose back fat fast is quite a common concern and a lot of us struggle to reduce fat from this particular area of our bodies. This is the toughest spot to tone and reduce fat from. However, a few tweaks in your daily routine, diet and exercise plan can help you achieve your goals.

Though there is a need for dedicated efforts and consistency. If you can get through that, you can lose this stubborn chunk of fat in a few days. If you are somebody who has been hostile to get slimmer back, this article will shed light on some doable ways and exercises to lose back fat fast. Continue reading for more information.

How to Lose Back Fat Fast?

1. Cardio Workout:

Cardio, also known as cardiovascular exercises, are a great way to lose stubborn fat and bring your fat percentage down. Professionals recommend execution at least 150 minutes of cardio per week or at least thrice a week. Cardio is a way to lose overall weight.

It is important for fat burn, but it is also important to include other forms of workouts. Along with that, cardio also improves heart health, controls blood pressure levels, reduces the risk of heart disease and so much more. Running, jogging, walking, hiking, and cycling are some of the best forms of cardio workout to practice regularly.

2. Swimming:

if you are someone who does not enjoy gym or other regular forms of exercises, then Swimming is one of the finest ways to losing weight, especially the back fat. It is an awesome way to burn calories fast and tone your body.

Experts suggest swimming and other forms of aquatic exercises help reduce the fat in the body faster than other techniques of the workout. Obese and people with limited flexibility can benefit from this kind of exercise as it reduces the chances of injury and fall.

3. High-Intensity Interval Training:

Usually, High-Intensity Interval Training, also known as HIIT, involves various forms of cardio exercises. Using this technique, take your regular cardio workouts to the next level to accelerate the weight loss process. This form of training not only reduces back fat but also overall fat of the body, quickly.

Pick any of your favorite form of cardio exercise. It can be running, walking, cycling, swimming, jumping jacks, and more. If you choose to run, then run at a faster rate for at least 2 minutes and come down to a comfortable speed of walking. Allow the body to cool down for 2 minutes before speeding up. Remember, you don’t have to stop moving. And repeat it for at least 10 minutes for great results.

4. Exercises:

There is no better way to lose back fat or overall fat than regular exercising. There are several exercises to perform at home or gym, with and without special equipment. Following are a few exercises that are effective on back fat and helps in reducing the flab faster.

Plank Rowing:

Planks is a high impact routine that strengthens back and shoulder muscles. However, when it is combined with rowing, the intensity doubles and so does the impact on back muscles. The workout routine not only reduces the back flab but also strengthens the muscles and stabilize your back.

The impact spreads to the core muscles, too. Start at the plank position, hold two dumbbells in each hand. Place all your weight on one arm and lift the dumbbell from the other hand. Keep your core muscles tightened and begin by pulling the dumbbell, up and down, like you are rowing the boat. Do 10 reps for 3 sets each.


Another amazing exercise for back fat is the standard push-up. It is thought to be effective for chest, but the impact spreads to the back too.

Begin in typical push-up position with your palms firmly placed on the ground and arms shoulder-width apart. Drop your body to the floor. This downward movement engages back muscles. Slowly lift your body weight and come back to the starting position.


Undoubtedly, this is the best workout routine to reduce back fat. This is an intense and challenging strengthening exercise that is great for upper body toning. There are several variations of a pull-up. Start with the basic movement with the help of a pull-up bar. Stand to face the bar.

Hold the bar firmly and slowly pull yourself up and hold the position for 5 seconds before coming down. Do as many repetitions as possible.

Lats Workout:

The lats, also known as latissimus dorsi, refers to the muscles located at the back. A dedicated workout for lats muscles will make a lot of difference in toning your back. The workout routine includes several forms of exercises that can be done using, weight machines, free weights, a resistance tube or your own body weight.

You can perform straight-arm pull-down, underhand cable pulls downs and reverses grip bent-over rows with a seated cable row. Lat pull-downs, chin-ups, seated row, incline dumbbell row and more. However, these exercises are recommended to be performed under the supervision of a trainer.

5. Diet

Apart from exercises, the diet makes a lot of difference. This stubborn fat cannot be reduced without making some lifestyle changes. The first and foremost rule to lose body fat is reducing the number of calories consumed.

Experts suggest bringing down your regular calorie consumption by at least 500 calories per day and incorporating at least 45 minutes of regular exercise for effective weight loss. Additionally, loading up on fibre protein-rich food and reducing the number of carbs will do wonders and get you really close to achieving your goal.

Furthermore, reducing salt intake and replacing soda by green tea are some of the other highly effective hacks of alleviating fat from the body. Nonetheless, increasing water intake and keeping your body hydrated plays a big role in weight loss. Incorporate these awesome lifestyle changes and watch your back get toned in no time.

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