The human body is a complex machine that is pretty difficult to decipher. At the same time, it is also pretty delicate and needs proper care almost all the time. One wrong step on your part and a minor lack of judgment can cause major problems for your body. Take the reality of fat accumulation in different parts of your body. Although fat is often categorized as the villain in your body, it does have its positive face. It provides heat to your body along with sufficient amount of energy to help you keep going. However, too much of fat can prove disastrous for you.
Most of the time, you will notice people concentrating on ways to get rid of fat from their bellies, hands, and thigh regions. However, did you know that fat can also accumulate on your back? You will be surprised to know that fat that gathers around your lower or mid back, as well as, the sides can be difficult to lose. Nonetheless, if you put in some effort and follow a strict diet plan, you can easily sculpt your back.
Why Does Fat Gather At The Back?
This is one thing that has got nothing to do with genetics. When fat gathers on your back, it simply indicates poor diet, lack of muscle mass, and a flawed workout routine. It is needless to say that people generally focus on what they see on the mirror. Since they normally focus on the front portion of their bodies, you will find many people with lagging glutes, hamstrings, and back. It is needless to say that if you fail to build muscles on your back, all the gathered fat will eventually sag.
Ways to Build a Workout to Combat Fat On Your Back
When it comes to a proper workout regime for your back, most of you may not be sure whether to go for a full-body high intensity moves or part specific moves. It will be a good thing to combine the two. For example, better go for a cardio-body part split. If you are doing back and chest, better do a pressing movement along with a pulling motion. This needs to be followed by cardio or more specifically, opt for bench press after which you should do lateral raise in a bent over position. You may also get on the bike for a couple of minutes.
If you carry out circuit training with strength movements it will ensure that you build the muscles required while keeping your heart rate up. You also need to burn more calories that will make you leaner and bigger.
The Logistics
If you wish to overhaul your overall physique and shed the fat from your back, you will have to work out at least 3 or 4 days every week. However, a higher rep range will always work the best for you. It will be a nice thing to do 4 or 5 sets of 12 to 15 reps with sufficient weight. This will mean that you will be fighting at 10 to 15 reps. At this point volume is the key. This is what causes hypertrophy in the different groups of muscles and gives sufficient time to your back to get used to the training and new growth.
Most of you may not be sure as to how much weight to start your workout with. It will be a good idea to try some trial and error method. If you have never lifted any heavy weight in the past you will fall in the category of a beginner. This will also be the case of a guy working in a construction company who has never lifted any weight in the traditional context of a gym. It is important for you to remember that the starting points will differ drastically. Keeping this in mind, better start with the bar and add a 5-pound plate on either side of it. You can increase in increments of 5.
Portion Control and Diet
You are what you eat. If you eat junk food all the time, your body will eventually look like junk. On the other hand, if you keep a sharp eye on what you put in your mouth, you will be strong and lead a healthy life. When it comes to a healthy diet and portion control, you need to have lean meat, such as chicken, fish, pork, and lean steak. You also need to have lots of veggies, like kale and spinach that can help you shed weight.
Vegetables can also provide you with proper energy and carbs. Thus, you should choose those that are packed with nutrients. It is important for you to understand that nutrition is almost 80% of your fitness. You can certainly never out-train a bad diet. However, it is also important for you to be realistic and sustain your diet plan for a long time. Following it for a few days and going back to junk food after a few days will not work for you at all.
When it comes to fitness, you should have a goal of remaining fit for life and not just for a couple of years. When it comes to a balanced diet, it does not mean that you will eat veggies and chicken for every meal. You need to be creative and mix and match your diet. All you need to remember is that you do not go overboard and pack in junk foods in your diet plan.
It is always a good idea to stick to a proper and balanced diet so that you do not have to get fat and look ugly. It is a known fact that gaining weight is very simple for most of you. However, when it comes to getting rid of excess body weight, you have to really sweat it out in a local gym or at home. You also have to sacrifice all your favorite dishes in order to get back in your old jeans and look younger once again.