How do you get rid of the back fat!

   Like the title says.... how do I get rid of the back fat?  I hae been doing a couple of routines and have not yet seen a difference... could I be toning but still need to lose the rest of the weight to see the difference? 

Thank you

Heather

thats a great question. i too would like to know the answer

The same way you get rid of all the rest of the fat.  Eat slightly below maintenance calories and do full body weight training like squats, dead lifts, pull-ups and bench press.  Also, start eating a higher protein diet (like 1/3 Prot, 1/3 Fat, 1/3 Carbs) and if you're not doing it already, move towards eating more clean and whole foods.  Eg. fruits, vegetables, chicken, eggs, nuts, milk instead of processed food (crackers, deli meats, juices, etc).

This type of question has been asked time and again on these forums.  Back fat, stomach fat, arm fat, leg fat, etc...  The answer is the same, clean up your eating, full body resistance training, higher protein diet, calorie deficit.

Ditto to what ds1973 said, but if you're looking for a movement, I suggest dumbbell rows. You don't need a gym membership for this: just find something heavy and start lifting:

 http://www.exrx.net/WeightExercises/BackGener al/DBBentOverRow.html

If you're already doing back exercises and finding no progress, you either have more fat to lose (this is 99% diet) or you're not lifting enough weight. Reps with 5lb dumbbells is going to do nothing. Go for higher weight, lower reps.

Fat is fat ladies...if you see if on your body then you need to work on losing more weight.  Working out builds muscles, muscles burn calories and the more calories you burn the more you can eat or the more weight you'll lose.  Exercises will not get rid of back fat, losing weight gets rid of back fat.  I had a son who had a rear that he often was teased about and even when he was slim he still had a bit of a bubble butt but once when he was hospitalized for a month he went from 185 to 135 and he didn't have a butt anymore.  I've seen alot of people lose weight, myself included, over and over again and I know that the fat moves around your body and different people lose it in different places first but overall the fat leaves when you've lost the weight.  Sorry but weight lifting only builds muscles, it doesn't get rid of fat but it will push around to different places.

I think your correct "ftay"  I don't believe it's diet because I am on 1100 calorie diet and it is working great for me and Im losing....  I think I might have to increase the weight...  I take the weight lifting classes at my gym two times a week but doing it at home as well might show more difference!

Thanks everyone

Exercise, strech and tone your glutes. Core rutines are hard but burns back and butt fat.

Original Post by missheatherlynn:

I think your correct "ftay"  I don't believe it's diet because I am on 1100 calorie diet and it is working great for me and Im losing....  I think I might have to increase the weight...  I take the weight lifting classes at my gym two times a week but doing it at home as well might show more difference!

1100 is not enough for an adult woman. And if you are a teen, you need even more. The minimum is 1200 calories.

Your body loses weight from where it chooses - exercise is great, but it won't cause the fat to burn from that area.

Heather,

i recently decreased my back fat ( checked with my trainer's caliper test) by 50%.  i did it by 1) diet of calories from 1050 to 1250 a day.  i'm only 5'1" so if you're tall thats not enough 2) LOTS  of cardio but i think the main thing was circuit training

my trainer has me work my back and shoulders a lot.  from shoulder presses, chest presses, delt raises, chinups/pull ups, push ups, lots and lots of ball excercises and LOTS OF  planks.  it takes time but you can do it, and it feels so good when you do!!!

good luck!

Heather,

I am with Emily. I HAVE lost my back fat. I have no bra fat and the crease of fat on my lower rib cage just above my waist is gone. It has been lots of cardio for me to make these changes. I am not much into lifting weights, but I do the 30 Day Shred, pushups, and lots of abs. Just for the record, my gut is just about gone too--AND I am 51 years old!! I keep my calories between 1300 and 1600 and burn around 1900-2100 cal per day. I am in the throes of menopause, so it ain't easy; but it's getting done! My ultimate goal:  a gut so flat that I can wear a cropped t-shirt to the gym.

Good luck.

J-mom

Agree with all the above posts regarding loss of fat.  To help build muscle and tone those stubborn areas in the back, swimming is working great for me.  It uses those large lats and when you change up the strokes, you use your lower back, and core.  My arms are looking great too.  Good luck!

to jehzimom: you are my hero!  i am 35 and working on getting in better shape.  nice to know that looking lean is not just for 20 year olds.

Original Post by jehzimom:

I am with Emily. I HAVE lost my back fat. I have no bra fat and the crease of fat on my lower rib cage just above my waist is gone....  Just for the record, my gut is just about gone too--

Yes, you CAN lose back fat - but you can't do anything to specifically target fat loss from that (or any other) area.  As you've noted, you lost fat all over and the back fat came off as part of that. 

The only way to do it is simply to burn more calories than you consume while still consuming enough to stay healthy (1200 MINIMUM for adult women 21 and over; 1500 MINIMUM for teenage girls and women under 21).  You just have to have patience.  The body will take off whichever fat it wants - but eventually it has to get around to the fat you want it to take.  Back fat is less essential than stomach fat (which protects organs), so it should come off.