back fat: the bane of my existance

back fat is the worst. Nothinnng worse than having your bra expose a roll of fat!

I'm dying to figure out an exercise to reduce this! I have free weights and one of those big exercise balls. Anyone have any ideas?

I read in a magazine the best way to get rid of this is rowing.

I've read that if you have rolls of back fat over your bra, you're wearing the wrong bra band size. I believe it means your bra band is too *large* - not too tight, which you would think. But I could have that wrong.

Anyway, it's worth a try to get resized and see if it's not a simple wardrobe malfunction issue. Even at 10 lbs heavier, I didn't have back rolls over my bra, even though I very obviously had excess back flab that I could pinch.

Otherwise, patience is the key! I tend to lose last on my belly and upper body. I have noticed a lot of progress in these areas this past month in particular, as I have slowly eeked closer and closer towards my goal. I'm at a point where even 0.25 -0.5 lb is seeming to make a big difference, appearance wise. So hang in there!!!!

lol I call them gills!  Some of the Tae Bo exercises definitely help.  Particularly the ones where you keep your legs bent but very solid and do all the upper body exercises where you twist at the waist.  You just have to really watch your form.

Also, posture!  I'm big on posture.  You can take 10s of pounds off by just standing and walking properly.  Gills/back rolls, whatever you want to call them are far worse when you slouch.  Stand tall and they flatten.  Try it in front of the mirror, you should see what I mean.  It's better for your back anyway.

Particularly the ones where you keep your legs bent but very solid and do all the upper body exercises where you twist at the waste.

That is so gross.

I've read that if you have rolls of back fat over your bra, you're wearing the wrong bra band size. I believe it means your bra band is too *large* - not too tight, which you would think. But I could have that wrong.

I think, actually, this is almost correct. Most people assume that when they get the rolls they need to go up a size in band, but in many cases it seems that lengthening the straps (so that the band sits lower around your body, where you're likely slimmer since it's closer to your waist) will solve the problem!

One great way to get of it is to tone it doing Yoga or Pilates.  One of my favorite exercises is to lay on my stomach and lift one leg and the opposite arm up, hold for 10 seconds and alternate.  Once you strengthen your core it will help get rid of the excess fat.

I just have to jump in here - "the bane of my existance" was the exact phrase that helped us decide on the name of one of our dogs - we called him Bane - but he really was the best dog ever!

I have the backfat roll no matter what type of bra i wear unless i wear a sports bra if you have that extra flab on the sides i dont care what bra you wear you still have it there once the bra is off. I know exactly what shes talking about, pain in the butt too. my roll did get a lil smaller once i shed some weight but its still there.

Hmmm....working out a lot makes my back fat go away.  It may just be my body type but it works a lot better than just diet alone for me.

I would love to know more about this too.  I call them back chunks, but they're there with or without a bra.  I understand that losing weight in general will reduce them, but I want those chunks GONE!

You have to have all over body fat loss to really get rid of it. Lateral pull-downs, Iso-rows, push-ups keeping your elbows close to your sides,  pull-ups, dips... All these are good for it. It's weird though; you can see a 115 lb girl with bra bulge! You really do have to tone.

I found that this was the first fat to go when I started losing weight...along with my bust unfortunately!

But to tone up the area, try rowing or the Pilates "Hug a Tree" motion - they're both great :)

If only we could spot-reduce!  Then I would be smaller in the hips and bigger in the boobs! :)  The fat always seems to disappear first from where we wouldn't mind it sticking around a bit (for me, in the chest) and it's SOOO hard to lose from our biggest areas.

The truth is there is no way to target fat loss from any region. They only thing you can do is to firm up the muscles underneath the fat, which will help things *look* better, and lose overall fat.

Good luck! 
~Sarah~

I had the same frustrating problem with BACK/BRA FAT..   I put the frustration to work for me and created a bra that completely gets rid of ALL back fat and bra lines.   Totally supportive molded underwire cups too!   The bra will be available FALL 07.  You can see my before and afters on the website....  
www.Unbelievabra.com
Staci B

Wow Stacib, I must admit that looks pretty good to me. Will there be any for big busted gals like me? I wear a 36DD, which is hard size to find ANYWHERE, not to mention something comfortable that hides the rolls.

Yes, there is a 36DD size.  You'll love it....  
Staci

www.unbelievabra.com ;

I also have this problem w/ "gills" it does not matter how much I weigh, I was 110lbs -size 4- at one point and I STILL felt embarassed in a bikini top because of these rolls.  It's so frustrating to lose even more than your goal weight but to still feel ashamed. I had zero belly fat, the rest of my body was toned (my lower body is always in great shape b/c I walk/cycle on a regular basis) but I just cannot seem to get rid of these rolls under the bra.  They appear with or without it. 

I am going to have to try some of these exercises you guys mentioned, does anyone know whether boxing (sparring/punching a bag) can help or will it just make me look like a butch?

 THANKS SO MUCH!

 

My daughter was always talking about her "back fat" (but it's not something I have had to deal with) This past summer she started lifeguarding at the local pool and found that swimming REALLY reduced the rolls, in fact I would say they are pretty much gone, and she didn't really lose much weight , swimming just really toned her .

 EDIT:My husband just added over my shoulder that chopping and hauling firewood would get rid of any back fat problems, ( yeah right! pass the axe would ya!)  

Cardio. Cardio. Cardio.

As other have pointed out, you cannot spot-reduce. The only way to really eliminate it (and not just mask it) is to get your overall body-fat percentage lower.

Run, row bike, get on the elliptical, swim, walk quickly--just get your heart-rate up and do 30-60 mins of cardio 4-5 days a week. You'll see results everywhere and feel awesome to boot!

I definitly agree with others, cardio overall will help raise your body's

metabolism and body fat will drop off.  However, in the meantime, don't be discouraged. Do some weight lifting for toning and muscle always will form where fat was.  For women, you only need small weights, the key is to do slow controlled movements and you should feel the actual site of the body you are trying to work on.  If you don't you're not using it.  Rowing machines also help with the back area, but you must also work on your shoulders, arms and torso

with either weights or with resistance machines/workouts. For ladies, a body shaper under clothes will give you confidence not only in your posture but also how you present yourself.  I have an unbelievabra which is a bra/camisole that works under all clothing.  It doesn't roll up and the material doesn't make you sweat.  I have even worn it under gym clothes (I do treadmill, ellipitcal and pilates and have even worn it once under a swim bathing suit for water aerobics) and It is superior than my best sports bra.  I think a little incentive in clothing will help you further in your goals. I think you can find it under its name in a search or at shapeez.com