Dear Heather
How do I get rid of back fat? It’s a seriously annoying problem that I’ve had since the birth of my third child. I didn’t experience the same problem with my first two children. It’s very frustrating for me, many tops that I enjoyed wearing before look bad now and some of my sleeved shirts don’t fit correctly, I know it’s because of the bulges around my upper back and around the bra straps. Can you help?
– Diane
Dear Diane,
Back fat. It’s an insidious and awful enemy for most women and it’s also one of the few areas of the body that you can target without actually targeting it. Women and men for that matter usually develop back fat if they have a genetic predisposition for it. It’s an awful place for bulges and can make fitting a bra incredibly uncomfortable no matter what your cup size is. Fortunately, despite it’s unattractive appearance and severe discomfort, it’s also one of the areas of the body that is easy to correct.
Yes, you heard me – easy.
Now, how easy is it? Do you perform a cardio program regularly? If you don’t, now’s a good time to get started. Two years ago, I gritted my teeth and dove into an intensive cardio workout program that had me working out 90 minutes a day, six days a week and only taking Saturdays off from it. For 90 days, (that’s three months for those of you keeping track) I walked 90 minutes a day averaging anywhere from 4 to 8 miles per session and it trimmed INCHES off of me everywhere from my hips to my thighs to ankles to my shoulders and yes – my back and my belly.
Intensive cardio creates great demands for energy and regular performance of it means your body is going to begin burning excess fat – back fat, unlike belly fat burns off your frame faster because your body is not really equipped to maintain the fat in that area whereas belly fat – the toughest area to eliminate fat from is equipped for long term storage of fat.
So to get rid of that unsightly back fat and to give yourself a leg up on your overall fitness, I’d recommend you start up a program of cardio six days a week and start small if you haven’t been doing any cardio regularly before. A good rule of thumb is to start your first week at 20-minute sessions at a pace that pushes you a little. Then work your way up to 30 minutes, then 45, then 60. The pace should never be ‘easy,’ but it should also not be ‘impossible.’
You’re looking to feel challenged. You should be breathing hard, but not struggling to get a breath and you should be achieving at least 60% of your maximum heart rate. You should also make sure you don’t have any medical conditions that could be aggravated by this type of program and it’s always best to consult with a physician before you get started.
After about two weeks of doing this, I guarantee you’ll see a difference in your overall appearance, condition and how you feel. Good luck with your program!
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