How to Get Rid of Back Fat

The most obvious cause of back fat is...well...fat, right? Carrying too much excess body fat can lead to unsightly bulges and rolls on your back which can make it hard to feel sexy when you wear a t-shirt or cute, fitted outfit.

Now, since you are trying to tone your back the logical assumption would be that to lose back fat you would do exercises that work your back muscles.

Actually, though, this isn't necessarily the case. Because of the way our bodies are designed you can't just target one area where you want to lose fat.

Instead, you need to work on lowering your overall body fat percentage and as a result your back fat will start to melt away as well.

So how do you go about dropping your body fat percentage? Surprisingly, the answer is that to lower your body fat you need to work on building lean muscle.

A lot of people think that doing cardio exercises like jogging or biking is the best way to lose weight. Actually, though, you are going to see faster weight loss results if you incorporate strength training into your workouts and try to build some muscle. Here's why.

Muscle takes more energy to maintain than fat and your body provides this energy by burning calories.

That means that the more lean muscle you have in your body the more calories you are going to burn - even while you are just sitting around doing nothing or watching TV.

By adding lean muscle to your body you will boost your metabolism and make losing weight faster and easier.

Now, I can hear a lot of the women out there cringing and saying that they don't want to bulk up by adding muscle.

Ladies, don't worry. Because of the way the female body is designed it takes a lot of effort to get big muscles. That means that you aren't going to bulk up unless you really want to and unless you work like crazy to make it happen.

What's going to happen instead is that as you add lean muscle to your body any extra fat you are carrying will start to melt away and your will start to look sleek and toned - much like today's actresses and models.

To get the fastest results focus your strength training on the larger muscle groups in your body like your legs, glutes and core. Squats and lunges are great as are any exercises that work your core muscles.

Add some cardio several times a week and before you know it you will be fit and toned and will have a smooth, sexy back that you will be proud to show off.

Next up, eating to lose body fat. If you want to get the best results you are going to need to combine diet and exercise, so let's get on with it.

Uggg...I don't know about you, but just reading the word "diet" makes me cringe.

Here's the good news - eating to lose body fat is a whole lot different than typical diets that you are probably used to. In fact, other diets that you may have tried could actually have hurt your metabolism instead of helping you to lose weight.

Let's take a closer look and why "starvation" type diets won't help you to lose weight and what will help instead.

Most popular diets fall into the category of being starvation diets. Quite simply, they just don't provide your body with enough calories.

Now, logically you would think that depriving your body of calories is the best way to lose a lot of weight, right? Actually, that's not true.

See, our bodies are smart and they automatically adjust our metabolisms to run based on the average number of calories that we have been eating.

So let's say you've been eating 2000 calories per day for awhile now. Your body expects you to eat 2000 calories tomorrow as well so it adjusts your metabolism to run based on your 2000 calorie diet.

Now, let's say you go on a low calorie diet and start eating 1100 calories per day. At first your body is still expecting your to eat the 2000 calories it was used to so your metabolism keeps chugging along at the rate for a little while.

Before long, though, your body catches on that you are eating fewer calories and as a result it actually slows your metabolism down to compensate. Instead of working to burn 2000 calories per day, suddenly your body is only working to burn 1100 per day.

That's bad news for a lot of reasons. First, having a slower metabolism is going to make it a lot harder to lose weight - even if you aren't eating much at all.

Second, it is going to make it a lot easier to gain back any weight that you lost when you eventually go off the diet and go back to eating normally.

If you have ever been on a low calorie diet you have probably seen this in action. You lose some weight when you first start the diet and then before long it plateaus and you stop losing weight. Then when you go off the diet the weight just creeps right back on. This is why so many of us wind up yo-yo dieting for years.

So if low calorie diets aren't the answer, what is? Well, one way to get around having your body go into starvation mode is to vary the number of calories you eat each day as well as the types of food you eat - some days eating fewer calories and some days eating more.

What this does is tricks your body so that it doesn't know what to expect and it won't slow down your metabolism.

This concept is called the "shifting calories theory" and is a really effective way to lose fat quickly. The hardest part is knowing how many calories to eat, when to eat them and the types of foods to eat. If you are interested in trying shifting calories I would recommend checking out the Fat Loss 4 Idiots diet. This diet plan is based around shifting calories to help you lose weight quickly - up to 9 lbs in 11 days - without starving yourself and without hurting your metabolism. You can learn more about Fat Loss 4 Idiots here:

Click Here to Learn More about Fat Loss for Idiots

As you do the right combination of diet and exercise you are going to see back fat rolls and bulges disappear very quickly.

The last piece of the puzzle in terms of getting rid of back fat is to make sure that you are wearing the right bra in the right size.

You'd be amazed at how many women are wearing the wrong size bra and what a huge effect it can have on the appearance of rolls and bulges.

When it comes to bras, most of the support should come from the band and not from the straps. If you find yourself tightening the straps a lot to hold yourself in chances are you are wearing the wrong size bra.

Consider getting a professional bra fitting to ensure that you are wearing the right size. If you aren't up for a fitting at least take your measurements and use a size chart to determine just what size bra you should be wearing.

You'll be amazed at how simply finding the right sized bra can eliminate 90% of back fat problems.

Also, consider looking for a bra specifically designed to eliminate back fat issues. For instance, Sassybax bras (shown below) were specifically designed to keep fat from bulging around a bra and can help tremendously to keep your rear view looking great.

These awesome bras were specifically designed to eliminate the typical bulges and rolls that you can get with other bras. They keep the fat from oozing around the bra and give you a nice, smooth back view.



Sassybax Bralette



Sassybax Strapless Underwire Torso Trim Camisole Bra



Sassybax Torso Trim Camisole Shapewear



Sassybax Underwire Bralette



Sassybax Underwire Strapless Bandeau Bra

Getting rid of back fat is easy when you know what you are doing.

Start by building lean muscle, focusing your efforts on the larger muscle groups in your body. Then, be sure you are eating right to lose body fat and support your metabolism by either eating a healthy, balance diet, or for faster results by shifting calories with a diet like Fat Loss 4 Idiots.

Finally, ensure that you are wearing the right sized bra and consider buying a bra designed to combat back fat like Sassybax. Before you know it you'll be wearing tight fitting t-shirts and clothes that are cut low in the back to show off your beautiful back.