Fat back and tire solution??????

Okay so I work out 6 days a week.  Crunches, exercise ball, weights and walking.  On alternate days I swim and just horse around in the pool but my back and this spare tire isn't going anywhere.....................

Any suggestions?

 

What about that one, where you lie down... On your belly... up on your elbows, as if you were guna lie down on your belly to watch tv.. and then Lift yourself up... It works the entire Core.. Its HARD! but i started it yesterday and my entire body hurts.. So when your up, You are balancing on you elbows, and your forearms, and your toes... they say for beginners, to start out lifting onto your knees, rather than your toes... I know I probly didnt help much.. Hopefully some more ppl can give ya better suggestions..

Good luck girl!

I'm not sure why you're not seeing the progress you would like. Do you use the eat and burn meters here on the site as guides? How long have you been working out 6 days per week?

I wish that I could provide a clear answer for you. I wish you all the best.

Side bends with weights.   The broom handle and twists Out in front of you as well as behind the head).   And my favorite...

lunge with left leg forward.  Support your weight by putting left elbow on thigh area comfortably.   Keep posture correct.   In right hand have dumbell down the right side and when you pull it up... elbow goes straight back.  This pulls the weight to about chest level on your right side.   OH I LOVE THESE!   

You can also do things like simply pressing shoulder blades together while holding dumbells.    But these wil only work with the added cardio of course and swimming is wonderful. Make sure you change up your swim strokes!!   My back seems to be the hardest place to lose it also....  hope this helps!

Doing exercises for your stomach (as some people have suggested) will not do anything for removing fat in that area.

The only way to lose fat is to burn more calories than you eat.  The vast majority of your results will be dependent on your diet (as Alwyn Consgrove says, you can't out train a poor diet).  The rest will come from exercise, this article gives a good breakdown of how efficient different forms of exercise are at burning fat.

Aww, spot reduction, how we wish it were true...

Oh, and I agree completely with sully.

Original Post by syleena:

What about that one, where you lie down... On your belly... up on your elbows, as if you were guna lie down on your belly to watch tv.. and then Lift yourself up... It works the entire Core.. Its HARD! but i started it yesterday and my entire body hurts.. So when your up, You are balancing on you elbows, and your forearms, and your toes... they say for beginners, to start out lifting onto your knees, rather than your toes... I know I probly didnt help much.. Hopefully some more ppl can give ya better suggestions..

Good luck girl!

 This is referred to as plank position. It is incorporated in pilates floor programs as well as some yoga classes. Google it and you will more than likely get photos of proper positioning. The only thing left out of above is reference to your spine (make sure you keep everything in alined) Dont let your hips sag, dont hold your breath.

An excellent exercise to tone the muscles under your 'back fat' is the one armed row. (working right side) Support your left side by putting your left knee and left hand on a flat bench. Make sure your back is level (not arched). Get a dumbell in your right hand (start light and move up in weight). Bring the dumbell up level to chest and lower back down. Slow, controlled movements without twisting your torso.

When doing a seated row (machine), my trainer taught me to 'pinch a penny'...which means when pulling toward your chest use slow, controlled movements then sqeeze your shoulder blades together....slowly release. Remember not to round your shoulders or back on this one either. (bonus...after doing this exercise for awhile with proper form- GREAT posture)

I probably should have stated, I have my burn meter set at light activity so I burn 1900 just living and I use to log my exercise because my work day includes a mile and a half to two miles of walking a day but someone said I shouldn't log the exercise because it was built in so I keep my calories at 1400 a day so I get the 500 calorie deficit.  I am 5'1, 151 lbs, 42.

I thought I was not consuming enough and my body was thinking I was starving it but I just really haven't figured that part out yet?

Just would like to say thanks for the suggestions and I am willing to give them all a try.  I started this new life style at 235 lbs and my goal is 135 but I want to look good and the tire and back just aren't cutting it.

Thanks for all your input!!!

Good Luck to all!!!!

I've found this site to be a good resource and an interesting read, check it out!!

 

http://www.exrx.net/WeightTraining/LowBack.ht ml

 

Planks, deadlifts, rows are all great.   You can also try what I call the "superman" -- lay flat on your stomach with your arms and legs stretched out.  Slowly raise your chest and your legs (or more specifically, raise your quads off the floor) so that you're pretty much balancing on your stomach and pelvis.  Hold for 3 seconds and slowly lower back down.  You should definitely feel this in your lower back.  Another way to do this is to raise your chest and legs and hold, and then pretend you're doing a breast stroke in a pool.  OUCH. :)

Try lunges they really work on that butt  area!! Fat back it usually will go away if you work it!!! I f you go into About.com  - Paige Waehnershe give you some really good exercises for those problem areas....

That's a tough one.  If you are anything like me, that's where my body holds on to its fat the hardest.  My wonderful Swedish heritage.  :o/  I can have super hard tummy muscles and still have a nice layer of fluff on the top.  I also read something once that said if you just get bad fats and not enough of the good fats (MUFA's)  that your body will store fat around your tummy.   Flat Belly Diet Focuses on Moderation, Good Fats - Associated Content

Hope this helps a little. Good Luck!!

I'm gonna go with Sully on this one, too. All the toning exercises in the world won't do a darn thing unless you follow a good cardio program along with it. A cardio program ensures you are working out your entire body and "melting off" the fat, so they say. Plus, a good 30-40 minute bout of cardio 3-4 times a week really helps out your metabolism even after you're done working out. The best way to lose that "tire" and the infamous back fat you're talking about is to do both cardio *and* toning exercises. Though I can say, crunches are about the least helpful thing you can do to your body if you're going for a slim, streamlined look. They actually have the opposite effect, and burn very few calories. By doing crunches, you're just building up the muscle *under* the fat so it sticks out more, not actually burning the fat itself.

If you want something that's fun and that will chisel your waist/stomach/back in no time, pick up something like belly dancing. It's fun, but it's NOT easy at all. One good belly dancing workout and you'll be feeling it the rest of the week, I promise. :) I belly danced under professional instruction for two years, and still do it to this day even though I'm not in the classes anymore. I give you my word of experience, *nothing* will give you a sleek, small waist faster!

Good luck, chica. :)

 Hmm, "they" say cardio to melt off fat? That would be the same "they" who though a low-fat, high-carb diet was the way to lose weight, and wound up making us fatter than ever then.

 Yeah, it's wrong - if cardio was the solution to weight loss, there wouldn't be the Clydesdale class for 200lbs+ runners. Nah, compared to the effect of even minimal resistance training cardio does just about nothing.

 Cardio can enhance the results from strength training and it helps you keep the effects of dieting disasters like someone's birthday celebration off your waistline, but diet+cardio isn't much better than just diet for fat loss.

 (edited to add) Which is not to say that cardio is pointless, there's good reason to do it from just about any all-round fitness PoV. And the real key to fat loss is you diet, you can't out-train it. Exercise merely enhances the results of dieting - a little in the case of cardio, a whole lot in the case of strength training.