How To Lose Back Fat Fast For Men And Women

how to lose back fat fast at home

How to lose back fat fast, maybe that’s what you are looking for especially those who are having problems with fat in the back, and so far have not found the right method to trim it. There are several things you can do, if your back fat is disruptive. However, there is no way to completely eliminate back fat. No need to be discouraged, because you can change the appearance of your upper, middle, and lower back in several ways in this article.

The good news, fat in the back is not as fat in other areas of the body, so there are several ways that can solve the problem. Before that, you have to decide the best way to get rid of back fat, and first determine which area of the body you are targeting.

Where Is Back Fat?

Many men and women experience fat in one of the three areas below, however, back fat can attack in several areas, as below:

  • Fat on the back of the bra strap.
  • Excessive folds behind the waist.
  • Fat in the pants on the back.

Standing with a mirror behind you, then holding the second mirror in your hand is the best way to find the area that will be your target. You have to stand up straight so that the body lines are clearly visible, you have to be able to see and identify troublesome areas.

This article will help you find out how to lose back fat fast. Please pay attention!

Cardio Exercise.

Cardio is a great way to get rid of stubborn fat, and at the same time reduce the percentage of fat, can be done in the gym or at home. It is recommended to do cardio exercises at least three times a week or at least 150 minutes. This will reduce your overall weight.

Burning fat is important, but it is also important to include other types of cardio exercise. Other benefits that you can get, cardio also improves heart health, reduces the risk of heart disease, controls blood pressure, and much more. Running, walking, jogging, and biking are some of the best cardio exercises for you to practice regularly.

how to lose back fat faster

High-Intensity Interval Training (HIIT).

Known as HIIT, this is a how to lose back fat faster. HIIT involves various forms of cardio exercise. Workout with this technique means taking your regular cardio exercises to the next level to speed up the process of weight loss. Get rid of back fat and overall body fat quickly is a form of this exercise.

Choose one form of cardio exercise that you like, for example without equipment such as running. If you choose to run, then do it faster for at least 2 minutes then drop at a comfortable walking speed. For 2 minutes, allow your body to cool before speeding up. Keep in mind that you don’t have to stop moving. Repeat for at least 10 minutes for good results.


High-intensity cardiovascular exercise will help you burn fat and calories.

  • Shoulder Strengthening Exercises.

If you are building strong and tight shoulders, the lower part of your shoulders starts to look smaller in the back area. Lateral raise with a dumbbell or overhead press exercise will help to realize the back you want.

shoulder strengthening exercise
  • Middle Back Exercises.

On your middle back, there are wing-shaped muscles called latissimus dorsi. If you are able to make this muscle stronger and firmer, then it will make the waist look smaller. The best exercise to strengthen lat and make a tight triangular shape is Lat pull down.

middle back exercises
  • Waist Exercises.

Try doing exercises that strengthen the ab muscles tilted, the muscles that exist along the spine, if you want to cut the back of the waist, all of these muscles help form the sides of the body and help to bend from side to side. You can do slanted crunches on the floor to target ab tilt or side bend exercises with or without weights will help strengthen the sides of the body.

Read more : Best Ab Exercises With Medicine Ball

  • Lower Back Exercises.

When you bend, it makes visible fat. To promote good posture, do this exercise to strengthen the core. Back extension exercises will really help you to target the problem spots in this section.

lower back exercise


Diet makes a lot of differences, regardless of exercise. Without making a lifestyle change, no matter how heavy you find out everything about how to lose back fat fast, There is no way this stubborn fat can be reduced. It’s the same if you only go on a diet and without exercise. The conditions, both must be balanced.

Read more : Eating Intervals to Lose Weight with Dubrow Diet Foods

The first and most important rule is to reduce the number of calories you consume. It is recommended by experts to reduce routine calorie consumption at least 500 calories per day, combined with exercise for at least 45 minutes to lose weight effectively and optimally. In addition, fiber-rich foods while reducing the number of carbohydrates will make your dreams closer.


Reduce salt intake and replace your soda with green tea, and increasing your water intake and keeping your body hydrated will have a big role in weight loss. Combine these new lifestyle changes, and witness extraordinary changes on your back!

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