Fastest Way to Get Rid of Back Fat

Excess fat on your back is not a pretty picture, especially for women. In fact, back fat or love handles or bra bulge can be really frustrating at times. Most women are prepared to do almost anything in order to have a sexy back this summer. A sexy back will instill more confidence in you this summer. In fact, back fat is not a nag only for women – most men also feel the same frustration with back fat.

Doing a few push-ups and calling it a day won’t help when you want to get rid of love handles. It takes much more than that to eliminate the bra bulge you have. Love handles are quite stubborn to get rid of. You have to approach the problem in many different ways in order to get the best possible outcome within a short amount of time. Here are some of the most effective methods of getting rid of back fat quickly.

Love handles can be a serious pain at times. Hence, you should start the journey with the right mindset and dedication required to eliminate the bra bulge. Cardio workouts, healthy foods, strength training, a good posture, and exercising the specific region are some of the most effective ways of eliminating the fat in the area. In fact, you should be looking at a combination of all these methods in order to eliminate the problem more quickly. Your mindset also plays an important part in this regard. If you don’t have a positive mindset, you won’t be able to eliminate the excess fat in the area – no matter what you do.

That is why the first thing is to believe that you can get rid of the fat in your back. Your commitment and dedication are essential for this purpose. It may not be as easy as you think. But it is doable with the right attitude and dedication on your part. Hence, you should make up your mind and have a firm determination to eliminate the excess fat on your back – no matter how difficult it is. Once you have developed such a mindset, the rest won’t be that difficult.

What Really Causes Back Fat?

Most people carry more fat in different places in their body. But there are many other factors that could worsen the condition of love handles. The main reason for the condition is you don’t work out the back muscles similar to the other muscles on the front of your body. You might have heard of push-ups and bicep-curls. But have you ever heard of renegade rows and rear delt-flys? In fact, these terms might be a bit foreign to most of you out there. When you don’t use a certain group of muscles for a longer period of time, they tend to lose strength. When they lose strength, it encourages a loss of muscle definition and tone. This is what really leads to the loose spots in the back that most of us dread so much. It is time to tighten these muscles if you want to lose back fat quickly.

The Role Diet & Exercise Plays

a muscular man walks through a corn field

Once you have identified the body fat that you need to get rid of, most of you want the fat to vanish overnight. Unfortunately, it doesn’t happen in such a way. The American College of Sports Medicine states that you cannot just work the part of your body that you don’t like and expect the fat to vanish just like that. Although it is possible to tone an area by working a specific group of muscles, you should tackle the whole picture when getting rid of back fat fast – such as the proper nutrition, cardio workouts, back fat training exercises, and strength training. This means you should aim to reduce your overall body fat in order to get rid of love handles on your back. This is the most important thing to take note of when you want to eliminate bra bulge quickly.

Love handles may not be a problem in your 20s, but it is definitely going to be an issue when you reach the 40s. If you have a lot of body fat, the excess fat is going to be deposited somewhere in your body. Some people struggle with abdominal fat while others may have problems with excess fat in their thighs. On the other hand, some others may struggle with excess fat in their back region. Wherever you have excess fat, you should target the entire body when getting rid of the fat. That is the best way to get rid of bra bulge within a short time frame.


Eating cleaner is very important when eliminating love handles. In fact, the British Journal of Sports Medicine reveals that excess sugar and carbs are the major problems for the growing obesity epidemic around the world. In fact, it is not physical inactivity that causes excess fat on your back and the other areas. No matter how much you move, if you don’t eat clean, you won’t be able to eliminate back fat. Excess calories from unhealthy fats and sugars are more prone to end up as fat on your back. You don’t have to starve yourself just to get rid of excess fat. Extreme dieting is counterproductive when it comes to losing fat effectively. When you starve the body, it goes into a survival mode and stores more fat thinking that you are going through a survival crisis. That is why extreme dieting doesn’t help you to get rid of excess fat.

Clean Eating

Eating cleaner means you should include lots of fruits, vegetables, whole foods, lean proteins, and healthy fats in your diet. In fact, clean eating should become a natural part of your daily routine if you plan to get rid of excess fat on your back. Once you have the diet part straightened, it is time that you move to the right workout regimen.


Cardio workouts are effective in burning more calories and reducing excess body fat. Experts recommend at least two hours of cardio workouts a week for the best results in losing weight. Jogging, biking, dancing, walking, and interval training are some of the best in this regard. The latest research shows that HIIT or interval training is much more effective in burning body fat compared to low-intense and long duration workouts. A study at Harvard University revealed that high-intensity and short duration workouts are more effective in burning body fat. In fact, these workouts will help burn calories for more than 24 to 48 hours after you have finished the exercises. That is why you need to add HIIT workouts to your regular cardio workout regimen to get the maximum benefits in losing excess body fat.

Strength Training

a strong man lifts kettle bells

Strength training plays a big part in eliminating back fat quickly. You should strength train the entire body with a specific focus on the back. In fact, muscle tissue is usually active. Which means the more muscles you have, the more calories you burn during the day. Your muscles will work on your behalf the whole day long to burn excess fat on the back and other regions of the body. Concentrate on the larger muscles on the legs since they are some of the most efficient muscles in your body.

Improve Posture

Your posture plays an important part when eliminating body fat. You should make it a point to stand up tall at all times. Put the shoulders back with the lower abs pulled tight in order to look taller and leaner. Make sure that you align the back of your head over the tailbone and the tailbone over your heels. If you have problems with your posture, you should be trying out a workout such as Pilates to engage the core. In fact, Pilates will strengthen your lower back, engage the core, and help keep the back and shoulders strong and healthy. Professional athletes take advantage of Pilates – why don’t you also take advantage of the workout?

Find the Right Clothes

Wearing clothes that fit your body is another important thing to consider when losing back fat. If you wear clothes that are too tight, it can show off the excess fat in your back. The right fitting clothes will give you more confidence as you move through the day. Restrictive clothing is responsible for a condition known as meralgia paresthetica. The condition has been known from the days of girdles. Some of the common symptoms of this condition include pain in the particular body area, burning, tingling, and hypersensitivity to the touch. These are some of the most important things that you need to consider when getting rid of excess fat on your back.

Final Thoughts

Getting rid of excess back fat is not an easy task. It takes a lot of dedication and commitment on your part. You should follow a combination of the right diet plan, cardio workouts, HIIT training, strength training, and a positive mindset in order to eliminate back fat quickly. The above article provides information on how to get rid of back fat quickly.