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Exercises to lose back fat?
11-10-2010, 04:37 PM
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#1
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Senior Member
Join Date: Jul 2010
Location: North Hills, CA
Posts: 280
S/C/G: 306/255/160
Height: 5'6"
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Exercises to lose back fat?
What an awful phrase: "back fat". But anyway, what kind of resistance/weight training can I do to lean out the fat on my back? What has worked for some of the people here? I already do my own pretty intense cardio program, but want to add more weight training into it. Any reccomendations? Thanks in advance!
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11-10-2010, 06:07 PM
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#2
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Soul Cyster
Join Date: Dec 2008
Location: Texas
Posts: 4,392
S/C/G: 235/seeticker/135
Height: 5'3"
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I don't think there is really much you can target in terms of fat or sculpting it- you can do more back exercises but overall losing weight will shrink your backside. Just my personal experience 
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11-10-2010, 10:51 PM
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#3
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Just keep breathing!
Join Date: May 2008
Location: East Texas
Posts: 1,066
S/C/G: 175/152/138;127
Height: 5'6
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There are also those machines at most gyms where you sit with the weight bar behind you and have to push it back with your back/core muscles, or you can do it in reverse and have to push it down in front of you for your abs/core. I'm not entirely sure they'd work but it seems like they should!
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11-11-2010, 02:55 AM
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#4
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Sippin' the Kool-Aid
Join Date: Feb 2007
Location: Lyin' in a puddle of sweat on the floor.
Posts: 2,112
S/C/G: (Jan 2008) 235/165/maintenance
Height: 5'7"
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Sorry, but you can't spot reduce fat. It's a myth.
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Cheryl
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12-21-2010, 09:12 AM
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#5
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Junior Member
Join Date: Dec 2010
Location: WI
Posts: 11
S/C/G: 170/164.0/115
Height: 5'2"
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Spot reduction isnt very effective- you have to remove the fat in order to get a more sculpted look. I have found hyper extensions to be a great exercise for toning my back, butt and hams. If you belong to a gym, have one of their staff members show you these. Also deadlifts and romanian deadlifts are awesome for these areas. If you have any back issues check first with a trainer or doctor, also its best to have a knowledgeable person demonstrate and help you learn to do these correctly as you can seriously hurt yourself by doing them wrong.
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12-21-2010, 03:47 PM
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#6
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I luv my curves
Join Date: Apr 2008
Location: NJ
Posts: 3,244
S/C/G: 255/ticker/180
Height: 5ft 4in
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Adding strenght training would help! At the gym I attend there are several workouts that we do that work the back. I dont know the names of the workouts but one in particular works the lower back and u will feel the burn. I would also check out bodybuilding.com they have tons of info on building muscle. You cant spot reduce but you CAN build muscle while losing fat.
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12-21-2010, 03:47 PM
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#7
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I luv my curves
Join Date: Apr 2008
Location: NJ
Posts: 3,244
S/C/G: 255/ticker/180
Height: 5ft 4in
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Quote:
Originally Posted by Hope 2010
Spot reduction isnt very effective- you have to remove the fat in order to get a more sculpted look. I have found hyper extensions to be a great exercise for toning my back, butt and hams. If you belong to a gym, have one of their staff members show you these. Also deadlifts and romanian deadlifts are awesome for these areas. If you have any back issues check first with a trainer or doctor, also its best to have a knowledgeable person demonstrate and help you learn to do these correctly as you can seriously hurt yourself by doing them wrong.
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Ditto!
__________________
New Year New Start!
GOALS
1- 217 back to low
2- 210- vacation in July
3- 199 onderland
4- 190 Goal
"Believe in yourself"
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12-21-2010, 04:01 PM
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#8
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I'm a SWIMMER!
Join Date: Sep 2010
Posts: 1,767
S/C/G: 209.4/149.2/150
Height: 5'9
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The only way to get rid of back fat is to proper diet/exercise. As the weight/fat comes off...it will shed all over...eventually it will be all gone!!!
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