[swtbttrfly23]

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!

[beerab]

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

[GradPhase]

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!

[jamsk8r]

Sorry, but you can't spot reduce fat. It's a myth.

[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.

[Matilda08]

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.

[Matilda08]

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.

Ditto!

[joyfulloser]

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!!!