Need big help with resilient back fat

I lost 50 pounds since May and I still want to lose another 50.  I have slimmed down considerably everywhere but back fat remains unchanged, like 2 giant leeches stuck on either side of my back. You know, that area just below the bra where the latissimus dorsi are located. I go to the gym 4 times a week and do about 40 min of eliptical and then use Lifefitness weight machines. For the latissimus dorsi I do the Row (3 sets of 12 -30lb I could go higher with the weight but I feel it on my neck and I don't want any bulk there) and the lat pull (3 sets of 12 - 50lb). I also have lower back pain so I need to stir away from exercises such as deadlift. Can anyone help me with an exercise routine that will help me get rid of this freaking back fat?

Your neck will not bulk up. And there is no way to lose fat in a specific spot - your body controls what comes and in what order. That said, keep up your current progress, and you're bound to see changes sooner or later. Losing 50 lbs is no small deal, congratulations!

I know how you feel about the back fat :P Alas, ankow is right: unless you're taking steroids there is no way you'll bulk up your neck and there's no way to spot reduce.

That said, I'm not sure how this would work for you in regards to lower back pain, but I've noticed a real difference in how my back feels since I started doing boxing with a trainer. It doesn't work out your arms like you would think - it's all your back and core. Plus it's way fun. You might want to consider taking some different classes and things just to spice up your workout. In the meantime though, really all you can do is wait for the rest of the fat to drop off in whatever way it chooses - usually being where ever you want it gone most will lose it last. :p

Congrats on your loss thus far!

I've been using a neoprene waist wrap and it's doing amazing things for me. It makes you sweat more which is a bit disgusting but I  highly recommend it. I wear it all day about 3 days a week and every time I workout. I found the best ones are gold's gym brand at Walmart for about ten bucks.

Congrats on your weight loss. That's amazing! good luck.

unfortunately, the neoprene suits just make you sweat and lose water weight. they do not affect fat loss at all, and you will gain the water back when you drink.

Congrats on the great work so far! That's amazing, really. 

Just stick with it, it will come off. I have the same problem with hip fat which is really annoying because it keeps me from a smaller size in jeans. *sigh* But it will come off. Sliming down in other areas makes it seem more prominent though I totally know what you mean. 

Keep up the good work, girl. All in good time. =]

I agree with the other replies regarding your weight loss.  Good job and keep it up.

With regard to the pain though, I greatly reduced my lower back pain by strengthening my lower abs.  They're super hard to target, but if you are successful it will positively affect the way you stand, sit, walk, etc.

The best exercises I've found for it are leg lifts, or dolphin kick in the pool.

Thank you all for your replies and encouragement, it's hard at times with the weight loss thing but so far I'm still on track and I hope I'll keep having the will power to go on and change my lifestyle once and for all.

It's a bit disappointing to know that you cannot target the areas for fat loss.  I really thought you could do exercises for specific areas and see improvement. I heard running is really good for overall fat loss, so now that I'm lighter and stronger I might try. I do try to spice things up, besides the cardio/weight workout, circularroom, but I never thought of boxing! But it does sound fun. I'm doing zumba classes once a week and I notice I'm working out different parts of the body and it is also a lot of fun.

I use the neoprene wrap too, but I think I agree that it may not actually help with the weight loss as such. I use it at home only and I put it tight and it makes me more concious of my ab muscles, so it helps me keep them contracted. And after a while using it, it becomes a habit to have the abs contracted during the day. So in this sense it does help with overall fitness. And pulling belly in helps a lot with posture and my back problem. 4 years ago I was diagnosed with a L4 herniated disc, it was very bad then, but lately it has been OK. It's not something that will go away so if I do a wrong movement I feel it. I'm definitely doing abs and back exercises to strengthen the whole mid section muscles. The weight loss also takes a big load off my back.

Guess I'll keep doing what I'm doing and hopefully one day body will decide that back fat has to go! 

Hi,

First of all, congratulations on your success!! That's awesome and keep up the good work. Addressing your question regarding targeting back fat...i too have that issue and here's a couple of things that I've been doing and in doing them I have noticed results:

1. Counting my calories, watching my serving sizes and lowering my fat intake.

2. Jogging - Swinging your arms backwards and forwards causes the back muscles to tense and relax over and over which in time tones them up.

I hope this helps. I've also read that rowing and swimming can help in this area too. Hats off to your progress thus far and don't get discouraged only encouraged! God bless

Thanks for the encouragement, trcannon. I did hear that jogging is really good overall, belly, back, and cellulite. I just wish I had more fun doing it, and now is getting pretty cold. I'll try on the treadmill first and see how it goes. I'll keep eating healthy and exercising, someday backfat's gotta give!

Hi again,

I don't know how you feel about adding a weighted vest to your work out , but I was informed today that my use of it is probably what has helped my back and upper body to build muscle. I walked hills with it while using 3 pound weights in each hand. I started with 10lbs. and worked my way up to 20. I've lost 9 inches off my waist line and 36 pounds since June 08.

Again I hope this helps. Congrats and good luck.