FemaleF.I.R.S.T, Inc.

Personal Training for Women

Banishing Back Fat

We’re going to wrap up our series on trouble spots by talking about back fat, otherwise known as the dreaded bra spillage (dun, dun DUN!). You know what I’m talking about: unsightly fat on your back that bulges over your bra band, causing red indentations in the skin when you finally remove your bra. Not cute.

    So what causes back fat? Simple: being overweight. Chances are, if you have back fat, you probably have fat in other areas of your body, as it’s uncommon to only gain weight in one specific area. When stimulated, our bodies first burn stored sugar before moving on to burning fat. If those sources aren’t being used, you’re looking at a slow metabolism and inevitable weight gain. While medical conditions, genetics, and some medicines can cause weight gain, the most common culprits are a sedentary lifestyle and poor nutrition. If this is you, don’t beat yourself up. It happens! Just the fact that you’re reading this blog post right now means you’re willing to make a change! And that’s where I come in. ☺

    The first step to getting rid of back fat is to take an honest look at your activity levels and nutrition habits. Keep a food and exercise diary (I love My Fitness Pal!) and track everything you eat, as well as your physical activities. This will allow you to get a benchmark of where you’re at currently so you can clearly see where you can make changes.

    The next steps are to watch what you eat (again, keeping count of how many calories you consume using a tracker such as My Fitness Pal can help with this) and to get moving! As always, workout routines involving a combination of cardio and strength training are recommended if you’re wanting to burn fat and lose weight. For back fat specifically, aim to work your back muscles. Boxing with a heavy bag and rowing are both excellent exercises that work this are while kicking your heart rate up to give you that much-needed cardio element. If you’re looking to incorporate either one of these exercises into your routine but aren’t sure how, I’ve got a jumping off point for you:

If you’re looking for an exercise to do at home with your trusty dumbbells, try bent-over flys: with a dumbbell in each hand, bend at your hips. Draw your arms out to each side, and raise to shoulder height before lowering. Do 2-3 sets of 8-12 reps. If you need a visual, check out this video.

    I hope this series has been helpful in shedding some light on what causes fat in certain areas as well as how to get rid of it! What would you like to see me cover next? What exercises or workouts do you find effective in banishing back fat? Let me know in the comments!