Upper back fat is a very common issue and is often linked with health issues such as low carbohydrate tolerance, insulin resistance and excessive testosterone. If steps are not taken to get rid of upper back fat it may lead to serious complications such as diabetes,infertility and PCOS.
Shedding upper back fat is not that tough. With consistency and determination, you can very easily get a toned upper back.
Swipe up to know what changes you need to make in your diet resume, life style and workout routine to lose upper back fat and notice a difference in just few weeks.
Give at least 45 minutes of your daily routine to upper back exercises. A few upper back exercises are windmill, back lift, superman fly, back squeeze, wing fly, superman hold, swimmers, butterfly and towel face pull. Daily try to give 5-8 minutes to each exercise. Better, do these exercises under the guidance of your trainer. Mix the workout routine with effective back exercises using barbells and dumbbells. In addition, make sure to warm up before doing the exercises. Maintain a good posture and breathe in and out. Take at least a break of 15 seconds between each exercise.
If you have a lower back problem better, talk to your physical therapist and know which exercise is best for you.
Well, this is important. Cutting calories helps you to create a negative energy balance. Along with doing exercises if you consume less calories your body, burns stored fat and prevents accumulation of more fat. But, you need to be careful with the calorie count. To stay active your body need calories and your brain derives energy only from carbohydrates. Check with your nutritionist to know how much calorie your body needs and try to get the required calorie from foods that are high in fibre and low in glycemic index.
If you want to lose upper back fat you need to lose all overweight. Cardio such as aerobic exercises or running is best to improve the metabolism, mobilize fat and enhance mood.
Do strengthening exercises and cardio exercises every alternate day for at least 45 minutes to lose back fat.
As discussed above your body need calories to carry out the basic body functions but you need to derive it from good food sources. Include whole grain, lean proteins, fruits, vegetable, nuts and seeds in your diet. Whole grains, fruits and vegetables are low in calories and high in dietary fibre. Lean protein sources include lentils beans, mushroom, tofu fish and skinless chicken breast. Lean protein increases thermogenesis and improves the muscle tone. Healthy fats from nuts and seeds that contain polyunsaturated fats reduces the body inflammation.
To lose upper back fat and improve all over health try not to consume junk foods such as pizza, burger, canned food and packed foods. Also avoid packed vegetable and fruit juices as they contain hidden calories, additives, preservatives and food colours.
Hormones plays a very important role in your health and fitness. Insulin resistance is very closely related to belly fat accumulation and upper back fat. Consult your physician and get tested to know if your insulin level is higher than normal so that proper diagnosis and treatment can be done.
Stress increases the production of cortisol hormone and leads to inflammation. In addition, it interferes with your appetite and make you feel hungry. Try yoga, meditation and breathing exercises to keep stress at bay.
Ways to Relieve Stress
Sleep is not only the best medicine for your overworked brain but also gives your body time to go through repair. Research shows a link between sleep deprivation and weight gain. Lack of sleep leads to increase in stress hormone and hunger pangs. In addition, lack of sleep decreases insulin sensitivity. Make sure to get 6 to 7 hours of sound sleep.
Losing upper back fat may bea tough job but not impossible. You just need to stay focused, eat healthy and live a healthy lifestyle without missing your workout routine.