back fat

[lizbeth3164]

Hi,
I have that age old problem college girls seem to get by eating too much pizza and drinking too much beer, while I have cut both out of my diet(except for the occasional slip up)I still have the annoying back fat/love handles peeking out of the back of my jeans.
I know TONS of girls who gain weight in this area but are unable to get rid of it. I am not so much interested in losing alot of weight(I was 103lb, been there done that, definetly like having boobs and hips more than being super skinny)but I would like to tone back there, I feel like that is all I really need. Cathe, or anyone, do you have a suggestion to tone this problem area?

Looking forward to passing it on to other hip hugger wearing college girls,
Liz:7

 

[SheRa329]

I know that some exercises work the lower back, but I don't know if they help with back fat. (supermans,dead lifts to a point) Maybe someone else can help. I also hate "armpit fat" that sticks out when you wear a tank top!!! x(

 

[Aquajock]

There is a world of difference between "toning", or training a specific area of the body to increase muscle mass and definition, a goal which is achievable, and selectively reducing fat stores in a specific area of the body, which is not.

WHERE the body stores fat is entirely genetically determined; one cannot selectively decrease fat stores in a given area at will. In order to lose excess fat stores you need to maintain a good, consistent exercise program of challenging cardiovascular and strength work, AND eat a nutritious diet that minimizes empty calories and maximizes nutrients.

My suggestion is to create such a challenging total-body cardiovascular and strength program, and start journaling your food and beverage intake so that you can examine both food choices AND portion sizes and make appropriate adjustments. I would advise against doing extra exercises for the back for the ostensible purpose of losing fat in that area; that won't work, and you may wind up with a decidedly risky strength imbalance between the posterior core muscles and the anterior core muscles.

A-Jock

 

[jordan]

Hi A-Jock,

Great answer! I tried to pass on something similar with my post in the thread for a request for a flatter stomach rotation. But your post was so good it bears repeating.

>There is a world of difference between "toning", or training
>a specific area of the body to increase muscle mass and
>definition, a goal which is achievable, and selectively
>reducing fat stores in a specific area of the body, which is
>not.
>
>WHERE the body stores fat is entirely genetically determined;
>one cannot selectively decrease fat stores in a given area at
>will. In order to lose excess fat stores you need to maintain
>a good, consistent exercise program of challenging
>cardiovascular and strength work, AND eat a nutritious diet
>that minimizes empty calories and maximizes nutrients.
>
>My suggestion is to create such a challenging total-body
>cardiovascular and strength program, and start journaling your
>food and beverage intake so that you can examine both food
>choices AND portion sizes and make appropriate adjustments. I
>would advise against doing extra exercises for the back for
>the ostensible purpose of losing fat in that area; that won't
>work, and you may wind up with a decidedly risky strength
>imbalance between the posterior core muscles and the anterior
>core muscles.
>
>A-Jock
>
>
>

Hope you don't mind my emphasizing your post.
Your friend in fitness,
jordan

 

[skoobie]

Liz, I have the very same problem. A-Jock is right, but here's the problem her advice. If I lost enough bodyfat to get rid of those back love handles, I would *not* be happy with my body elsewhere; I care nothing about losing size in my thighs, butt, boobs, etc. I happen to like my fat stores in those areas. ;-) I think dead-lifts have helped a little, but I've just resorted myself to the fact that for the most part, they're going to have to stay. It's a tradeoff, and you just have to decide how much it's worth to you to get rid of those pesky things.

 

[jordan]

Hi Skoobie,

I think you have hit on an important point. Some people are already at a good weight for their frame but focus a lot of attention on bodyfat stores that are genetically determined. A-Jock hit on this point. I don't think she was advising anyone to take their bodyfat down to an unacceptable level.

What I believe (for what it is worth) and see in both of your posts are these points:

1. Adopt a nutrtitious, balanced diet to maintain a healthy weight range for your body. Remember, you don't have to use a scale as your guide.

2. Adopt a balanced fitness program for the physical and emotional health benefits. Too much of one exercise or type of exercise can cause problems. You can also enjoy the fruits of your labor ie. lean muscles, sculpted muscles, endurance etc..

3. Adopt a healthy attitude by accepting your genetic limits. Every body is different and beautiful. If we were the same it would be boring and unstimulating. Never get sucked into anyones definition of perfect physical beauty. It is just not worth the frown lines, comfort food calories or unhealthy habbits.

Well I hope this helps someone,
jordan