Uploaded on Apr 19, 2011
Weird fat loss presentation for women. Enjoy :-) http://tinyurl.com/cyujvoh
Back fat is a big problem area for women. It is very unsightly to see through a t-shirt, a bra and especially a bathing suit during the summer. If this sounds like you, then listen up because I am going to give you a specific workout routine that you can do right now to target your back fat and help you get rid of that problem area once and for all.
First, you need to have your diet in order. I'm not talking about going on a diet, just having your diet in order would be great. For example, I want you to clean out your pantry and closets. Get rid of all junk foods and processed foods, especially carbs. These will kill any chances of you burning up the back fat.
I want you to have 4 square meals a day consisting of lean sources of protein, a small amount of healthy carbohydrates, vegetables, and a small amount of healthy fat.
Lean sources of protein are chicken, fish, tuna, eggs, and healthy fats are fish oil, olive oil, fats from nuts, and coconut oil.
Healthy sources of carbs are fruits, vegetables, brown rice, oatmeal, sweet potatoes, and yams.
The next part is your exercise routine. To lose back fat for women, you have to target various muscles such as the latissimus dorsi and rhomboids.
how to lose back fat for women
The first exercise you are going to perform is the underhand grip pull down. Every gym has one and so does yours. Grab the wide grip bar with an underhand grip, have a seat, slightly arch your back and look up towards the ceiling. From there, pull with your arms and then your upper back muscles pulling the bar all the way down towards your clavicular area. When you reach the bottom, squeeze your upper back muscles for 2 seconds, release and return to the starting position. Do this exercise for 3 sets of 8-12 repetitions.
The second exercise I want you to perform is cable rows. Simply go to the cable rowing machine and set up any bar that has a v-handle. Grab the bar, keeping your chest up and pull towards your sternum, squeezing your upper back muscles. Try to have the bar touch your sternum each time. Do this exercise for 3 sets of 12 repetitions.
cable rows with v handle
And there you have it, perform these exercises three times a week. Remember, for each repetition, squeeze the living hell out of your upper back muscles where that nasty back fat resides. Do this program 3 times a week and make sure your diet is in order. If you follow everything that I have said here, there is no reason you can lose back fat.