HELP!! NEED LOWER BACK FAT ADVICE- X (

[tjaded]

HELLO,
IM CUURENTLY HAVING A LOT OF PROBLEMS REDUCING THE FAT BETWEEN
MY VERY LOWER PORTION OF MY BACK. IT'S THE AREA BETWEEN MY UPPER
BUT AND LOWER BACK SOUGHT OF THE WAIST BUT IN THE BACK. iT'S VERY
FAT THERE AND ID LIKE TO DO AWAY WITH THIS. iF i PUT ON A BRA IT
SEEMS TO MAKE THE FAT COME OUT. I TRIED BROOM STICK TWISTS BUT I
AM UNABLE TO KEEP MY HIPS FROM TWISTING. ANY SUGGESTIONS APPRECIATED THIS IS SO ANNOYING WHEN YOU PUT ON A PAIR OF PANTS AND HAVE SOFT FAT ABOVE THE WAIST OF THE PANTS.

THANKS
TJADED

 

[Lizzie]

Hi Tjaded,

I have problems similar to yours, in that I carry my fat around my middle. Especially on my back - and the bra thing drives me nuts too! I feel your pain. Unfortunately, there is no way that you can focus on burning fat in that specific area only. I know it sucks, but spot reducing is just not possible. I think you'll need to find out what mix of strength training and cardio is optimal for your body to burn fat. Sometimes the body just does NOT want to give up the fat in certain areas of the body (depending on your own body type and genetics) and that makes it very difficult for us. Just be patient and find out what works for you. I'm sorry that this probably doesn't help you much - good luck to you.

 

[tjaded]

Thanks Lizzie.
However, I am doing strength and cardio exercises.
Does anyone have a suggestion as to which back exercises
would best target this area? I just recently started doing cathe's plank ab work and I love them. I see nice things happening to my abdominals, does Cathe have any other strength
exercises that might help target that little back zone.
Cathe if you have any suggestions please advise I have quite a bit of your tapes. I just don't know which one will work for me, I have such a hard time figuring out which tapes to use on what days because I love them all but need to work up the endurance to complete them all.

 

[Connie1]

I am of course not Cathe, but I know that dead lifts work the lower back and so do supermans, and weighted Supermans.

Doing these will not make the fat go away but it will work the muscle underneath.

Also, supine planks and (in a supporting way) leg exrensions and leg presses, and any floor work that works the glutes. If you build up your glutes the fat right there may not show as much.

 

[Francine]

suggestions

Hey there! I know of a great exercise for the back and the bra area! The real improvements however will be in your daily eating ! You need to decrease your bodyfat-- (this goes for the midsection and any other bodypart) To reduce fat content at a given body site, your total body fat will have to be altered. Low calorie, smaller and frequent, and nutritionally balanced meals are your ticket! Your back exercise:Sit on the edge of a chair with your knees bent and heels slightly lifted up. Hold 5LB to 10LB dumbbells in each hand. Bend forward at the hips, resting your chest on the thighs. Let your arms hang toward the floor with palms facing in and elbows soft (slightly bent).Lead with the elbows as you lift your arms out and up to shoulder level in an arcing movement.Squeeze your shoulder blades together at the top of the movement.Lower back to start in a controlled manner. Do 1 set of 20 to start then work up to 3 sets of 12 -Keep your back and neck straight.
Tips on HOW TO BUILD LEAN BODY MASS
Chiseled abs, shapely legs, toned arms and back- can be yours when you increase your lean body mass and decrease your body fat percentage. Rev up your metabolism, improve your stamina and create the lean body you want by following these steps. 1: Measure your body fat percentage (using a body-fat analyzer, body-fat scale , calipers (skin-fold pinching), underwater (hydrostatic) weighing or bioelectrical impedance) before making dietary or exercise changes; this way you'll be able to track your progress. Keep in mind the following body fat percentage standards: For women, 15 to 20 percent is considered lean, 20 to 25 percent is normal, 26 to 32 percent is overfat and 33 percent or higher is obese. For men, 8 to 12 percent is considered lean, 13 to 19 percent is normal, 20 to 24 percent is overfat and 25 percent or higher is obese.
2: Strength train to build lean body mass. Work the major muscle groups, including the quadriceps (thighs), hamstrings, glutes (rear end), back, chest, shoulders, arms and abdominals. Strength training creates an afterburn effect, meaning your metabolism continues to burn calories at a higher rate even after the exercise is over.Dieting without strength training can leave you with a high body fat percentage. It's possible to appear thin, but have a high percentage of body fat.
3: Realize there is no such thing as spot reducing. You can increase the strength of a certain part of your body, but unless you shed the overall excess body fat, you won't be able to see the definition.
4: Expend more calories than you consume. Any activity, from mowing the lawn to vacuuming the carpet, burns calories and helps to create a caloric deficit, resulting in fat loss. Losing fat will help reveal your hidden muscles.
5: Keep in mind that to lose one pound of fat, you have to create a calorie deficit of 3,500 calories. Reducing calorie consumption or increasing activity by 500 calories each day will result in one pound of fat loss per week. Keep an updated food and exercise journal to track your calorie intake and expiration. (There are 3,500 calories in a pound, so to lose one pound per week, you need to decrease your calorie intake by 3,500 calories a week, or 500 calories a day.)
6: Include cardiovascular training in your workout. Aerobic exercise will increase the number of calories you burn and enhance your endurance.
7. Eat Smart and Train Smart! Good luck! I hope this was helpful !
Your friend in fitness~~Francine

 

[Francine]

added suggestions for back and core

I wanted to add more exercises into your question above but did't have the time to type it out last night! (I had a similiar request emailed to me and I copied and pasted the following answer with some exercises focusing on lower back and core)-- For your back(midsection) fat problem--take a look at your daily eating patterns. Make sure you're eating a variety of healthy foods! Try to limit your sugar intake and drink lots and lots of water. Atleast drink 1--8 oz glass of water for every hour that you are awake-----you are suppose to consume your weight divided by 2 and drink that much in ounces of water daily-and if you consume soda,coffee and exercise--you should always overcompensate for the diuretic effect that caffeine has on our bodies! I recommend doing 3 sets of 12 double arm lat rows sitting on your tall box! or standing with knees slightly bent do lat rows with both arms--this will work the "middle" of the back more! Also try these pilates stretches: Opposite extensions:
Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.
Also back lifts:Lie on your stomach with your palms resting on the floor near your shoulders and with your legs outstretched. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift a small way off the floor too. Hold a moment until you feel a stretch through your lower back and then slowly lower. Repeat until you have completed all repetitions.
Then still on your belly-- Activating both the legs and chest off the mat you will alternate opposite arm and leg into a swimming move. Scissoring the legs and arms, slow at first then faster. Shoot for a count of 50 total!
Your friend in fitness~~Francine