Besides the classic problem areas like the stomach and thighs, many women also struggle with stubborn fat deposits in the back area, which can make their bras feel tight or bulge unattractively under close clothing. To help you find a way out of this predicament, this article presents five tips to help you combat those rolls of fat on your back.
Tip 1 - Focus on intensifying your cardio training.
If you're truly committed to reducing your body fat percentage, which is essential for getting rid of those love handles on your back, then you should finally start taking cardio training seriously. Aim for three to four 60-minute workouts per week. To make it even more intense, it's recommended to... High Intensity Interval Training (HIIT) to use a method that, in detail, involves alternating phases of moderate and high intensity exercise. Furthermore, unlike with traditional cardio training, you benefit significantly more from the so-called afterburn effect. This effect describes the fact that your energy expenditure remains measurably elevated for several hours after the workout has ended.
Tip 2 - Focus on your back muscles during training.
To ensure your back looks well-shaped and athletic after a significant reduction in body fat, rather than looking skinny, you should, of course, combine cardio training with strength training to specifically strengthen and build your back muscles. In addition to classic gymnastics exercises, which undoubtedly contribute to building a strong and healthy back, you must also integrate classic weight training exercises into your workout plan. Hyperextensions and various rowing exercises are particularly recommended, as they also strengthen your shoulder muscles. Don't be afraid to use machines or free weights.
Tip 3 - Try yoga!
While strength training and a well-planned cardio program form the foundation for shaping your back, yoga can also be excellently integrated as a complementary component. Contrary to the widespread perception that yoga is only lightly strenuous, in practice there is a wealth of exercises and poses within yoga that have the potential to really make you sweat. Therefore, if you want to burn more calories and thus reduce additional body fat, you should primarily focus on particularly challenging forms during your yoga sessions.
Tip 4 - Improve your diet
You've almost certainly heard the saying: "The diet is what counts." This short but pithy statement sums it up perfectly, whether you want to lose weight in your back, thighs, or stomach. In practice, it simply means that nutrition is the deciding factor and determines whether your goals will be successful. Your training program can be incredibly sophisticated, but without a healthy diet and a sensible calorie deficit, you won't reach your target. Besides a moderate daily calorie deficit of around 500 calories, you should pay particular attention to an adequate protein intake of about 2 grams per kilogram of body weight per day. It goes without saying that you should also consume plenty of fruits and vegetables for micronutrients.
Tip 5 - Adapt your clothing to your physical needs.
Admittedly, this tip won't necessarily help you get rid of back fat, but it will definitely help you feel much more comfortable in your own skin. It might be worthwhile to buy your clothes a size larger so they don't pinch in certain areas and constantly remind you of your problem zones. This trick will definitely help you stick to your goals and not give up halfway through.
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