How to Get Rid of Back & Side Fat in 2 Weeks: Workouts for Men & Women

 

Weight gain may result from an increase in either your body’s muscle mass percentage or fat percentage, and if it’s the latter (which is the culprit most of the time), you’ll start to see the cues or evidences of weight gain in the form of belly fat, thicker thighs, double chin, or back fat.

What causes back fat?

Back fat is slowly accumulated over time, and may be caused by any of the following: overeating, vices (e.g., drinking alcoholic drinks), sedentary lifestyle, ageing, and poor posture.

Fat is stored in our body as a means to have a secondary source of energy for later use: excess glucose/calories from the food that we eat is converted into fatty acids via insulin, and then stored as fat in our adipose tissue. Overeating will cause more fats to be stored in your body because you have excess glucose from all the extra calories that you consumed. Furthermore, eating foods with excess sugar or salt can contribute to inflammation in your body.

Drinking alcohol is hard to give up since it’s part of socializing. However, frequent, excessive alcohol intake is detrimental to your health and makes you gain weight. Alcoholic drinks like beer have a lot of calories in them—even more so drinks with mixers, fruit juices, and soda—and very little nutrients, which leads to more excess glucose available to be stored as fat.

Sedentary lifestyle is another culprit. If you’re consuming calories but you’re not moving to burn any of it, then it’ll just amount to further fat storage. To burn back fat, you’ll have to use up all available calories/glucose first, and you’ll get nowhere with this if you’re just sitting around all day.

Aging is also tied to sedentary lifestyle due to obvious reasons: as we age, it gets harder to live an active lifestyle, especially when age-related illnesses come up. Skin sagging due to ageing can also cause stomach overhang and back fat. Moreover, hormonal changes that affect how fat is deposited in our bodies also fluctuates as we age, and our metabolism slows down, too.

Lastly, although poor posture doesn’t really cause an increase in body fat, it makes back fat more obvious, with stretched skin wrinkling and fat bulging out, especially the lower back fat. For example, sagging lower belly and side fat/love handle can be corrected just by standing or sitting tall and getting into a good posture. As we age, our posture also gets worse, so these two factors can be tied together.

Where do you lose fat first?

You may have noticed at some point that you accumulate fat faster at a certain part of your body. Some people gain belly fat faster than others, while some people develop back fat first before getting a stomach overhang.

This means that you can’t really direct where fat will be deposited in your body, and this is also true with fat loss. It’s a hit or miss. How many times have you went on a diet or tried a new workout routine but you didn’t lose fat in the areas you targeted? It’s frustrating, I know, how our bodies can shed fat in some areas but not in certain parts.

So, the question still stands: is there a pattern or order as to where we shed fat in in our bodies?

There are a lot of factors in play when it comes to fat accumulation, such as genes, hormones, illnesses or disorders, lifestyle, and diet. Among these factors, our genes and hormones have the greatest role in dictating where fat loss and deposition happens.

For example, in women, fat deposition happens more at the buttocks, thighs, and hips, which are also called sex-specific fat that are advantageous for pregnancies. This is why women’s bodies gain more “curves” upon puberty: hormones are in play and dictates where fat should be located. However, during menopause, when hormone levels change, women tend to deposit more fat in the abdominal area. On the other hand, men tend to gain fat in the belly area first.

Therefore, if fat deposition has a certain trend or pattern, fat loss might have one, too.

The answer is…yes! Generally, women tend to lose body fat from their lower body first, at the areas where fat deposition mostly takes place: buttocks, thighs, and hips. On the other hand, fat loss in men is mostly noticeable in their abdominal area first. This is mainly due to the fact that fat percentage is higher in the areas where fat is deposited first. So, it’s a given that if people shed weight, the results will be more noticeable in those areas first.

Keep in mind that this order of fat loss can still vary per individual because, as mentioned, other factors are in play (since we also have different genetic makeup!), so some may see results in their face earlier than others, whereas others may get back results faster.

Can you target fat loss?

Here’s the harsh truth: you CAN’T target fat loss. Spot-treating or targeted fat loss is a myth. The previous section shows a pattern in fat loss, but I did not say that you can do targeted fat loss.

Confirmed by various doctors and scientists, when we lose weight, our body burns fat evenly all throughout the body. If you see a certain area of your body getting slimmer faster than other parts, this is because right from the start, the amount of fat in that area is higher than others, which is why the change is more noticeable.

If you’re still confused about this, let me do a quick analogy: the candies are the fats in your body, and the packs are certain body parts.

Say, you’re supposed to eat 50% of candies from Pack A and Pack B. Pack A contains 50 candies, while Pack B contains only 4. After eating, which Pack showed a more noticeable change in size? Pack A, right? Pack A lost 25 candies, but Pack B only lost 2.

So, if your body burned 5% body fat, the effect will be most noticeable in an area where you have the most body fat (Pack A), and less noticeable in leaner parts of your body (Pack B).

Benefits of losing weight

For non-athletes, the total body fat percentage of women must be in the range of 14-24%, while men must have 21-31% body fat. Further than this, and you’ll have higher risk for type 2 diabetes, heart diseases, stroke, kidney and liver diseases, high blood pressure, and cancer, among many others. For example, visceral fat, or abdominal fat that wraps around the inner organs in your body (heart, liver, stomach, etc.) can cause insulin resistance even though you don’t have diabetes by secreting retinol-binding protein, and can cause high blood pressure and stroke.

Being overweight can also have a huge impact on your confidence, self-esteem, and your overall mental health by affecting your hormones, which can also affect your social life.

Losing weight will not only shed off back fat and improve your physical wellbeing (reduced risk of heart disease, stroke, diabetes, cancer, mobility problems, sleep apnea, etc.), you’ll also improve your mental wellbeing (improved cognitive skills, reduced risk of Alzheimer’s disease, etc.). So, really, it’s not just about the aesthetics! You’ll be healthier when you lose all that extra body fat, all while gaining more self-esteem and confidence. Definitely a win-win situation!

The truth about ghrelin, leptin and insulin for fat loss

To burn fat deposits, you need to have a caloric deficit, which you can achieve by reducing your calorie intake (dieting/changing the way and type of food that you eat) or upping your energy expenditure (being more physically active). And between these two, a caloric deficit is easier to achieve by reducing your calorie intake.

I’ve mentioned earlier that fat is stored as a reserved energy source. To put it simply, fat will not be used unless all the external sources of energy (e.g., glucose from the food that we eat) are exhausted. Apparently, one pound equates to 3,5000 calories. So, if you reduce your calorie intake by 1,000/day, you’ll lose two pounds in a week. What if you don’t supply your body with calories so it’ll go straight into tapping into your fat deposits? The faster you burn through your fat reserves, the faster you’ll be able to get rid of your back fat! Therefore, if you practice fasting, you’ll burn through your fat reserves faster than dieting will. So, you see, getting rid of back fat in as fast as 2 weeks is achievable—I’ve done it myself! Make sure to check out these pictures from my extended fasting regimen.

However, looking back, have you always been successful in your previous dieting efforts? Or did you just end up regaining back all (or more) the weight that you lost?

This is because you might not have been aware of the fact that your hormones play a HUGE role in fat loss. Our hormones govern when we get hungry, when we feel full and sated, and when our bodies will store and burn fat. Without understanding how your hormones affect your appetite and eating habits, your dieting endeavors might just go to waste.

The “hunger hormone,” ghrelin, is what causes us to feel hungry. It also encourages fat deposition. When your stomach is empty, your gut releases ghrelin and it enters the bloodstream. It reaches your hypothalamus, the part of the brain that controls hormones and appetite, and it will interpret that your body needs an additional source of energy or food. As a result, you’ll feel hungry, look for food, and then eat to satisfy your body’s needs.

After eating, the calories from food will be broken down into simple sugars (e.g., glucose) by your digestive system. These sugars then enter your bloodstream, available to be used as an energy source. As a result, your blood sugar level goes up and once your body recognizes this change, thepancreas releases insulinto regulate it. Insulin lets the glucose enter the cells in your body, so these cells can use it as an energy source.

After your blood sugar level goes back to normal and your body recognizes that the energy/food intake has been sufficient, leptin is released from the fat cells of your body’s adipose tissues. Also known as the “fat controller” or “satiety hormone,” leptin signals appetite suppressionto the brain, thereby inhibiting any hormone associated to hunger. As a result, your body will stop craving for more food and you’ll feel sated and full.

To summarize:

  • Ghrelin – makes you feel hungry; promotes storage of fats
  • Insulin – regulates blood sugar levels; allows cells to use glucose for energy
  • Leptin – makes you feel full and sated; decreases food intake

Research throughout the years unveiled the roles of these hormones in weight loss and weight regain.

  • This research indicates that ghrelin can also regulate glucose levels in the blood by inhibiting insulin secretion, thereby contributing to weight regain.
  • Another research proves that reduced level of leptin promotes overfeeding, and that leptin replacement helped reduce brain activity involved in hunger and increased satiety. High levels of insulin signify an abundant source of glucose in the blood for energy generation. Therefore, a high insulin level inhibits the breaking down of fats.
  • Lastly, this Yale study concluded that during fasting, the decrease in both leptin and insulin level activates a pathway that promotes the breakdown of fats.

Therefore, to burn fat and lose weight effectively, you have to:

  • Reduce ghrelin level;
  • Regulate insulin level; and
  • Increase leptin level

How to naturally reduce ghrelin

Controlling your ghrelin levels is the key to controlling your hunger, and vice versa. Here are the things that you can do to decrease your ghrelin levels in a healthy way:

Sleep properly

It’s been proven that lack of sleep increases ghrelin levels, leading to hunger pangs and weight gain. This is because our bodies are synced with circadian rhythm(i.e., sleep-wake cycle; sleeping during the night and being awake during the day). Notice how when you skip lunch, the feeling of hunger actually goes away after a few hours, and your hunger would only come back during the next meal time, specifically, dinner. Thus, the release of ghrelin follows a circadian pattern.

Past midnight (which is way past after dinnertime), if you’re awake, your body will recognize that your stomach is empty and will release ghrelin. So, in addition to the usual circadian pattern release of ghrelin during the day, you’re adding an extra wave of ghrelin and an extra meal at night. This will ultimately lead to weight gain.

Go for a low-fat/high-protein breakfast

A study proved that this type of diet results in successful weight loss without an increase in ghrelin levels. This study noted that meal timing and composition influences ghrelin levels and maintains weight loss. Specifically, fasting and having a low-glycemic index and high-protein breakfast will help you achieve long-term weight loss and prevent weight regain.

Protein takes longer to break down into simpler sugars compared to sweets, thereby increasing the time wherein your body feels sated. Therefore, your body will not produce ghrelin for a while, and you will not crave for food at moments in between meals.

Eat less frequently

This study has shown that the average ghrelin levels of a person who fasted and a person who regularly ate three meals remained stable for 24 hours, regardless of the difference in food consumption. Thus, ghrelin levels increase periodically according to our circadian rhythm, but afterwards, it does NOT continually increase to a higher concentration.

Another study also found out that after extended period of fasting, the patients turned out to feel less hungry despite not eating. This is because there was a significant decrease in ghrelin after fasting, which turned off certain food cravings, especially in women.

Therefore, by eating less frequently, as one would do during fasting, your ghrelin levels decrease while achieving a caloric deficit. This means that your body will breakdown fat and you’ll get rid of your cravings that makes you overeat.

Limit carbs and increase protein intake

Meal composition has a huge impact on your hormone levels. It was found out in a study that increasing your protein intake limits hunger and maintains satiety, and that a high-carbohydrate meal causes a rebound hypersecretion in ghrelin that increases hunger and lowers satiety. Thus, you should avoid high-carb diets and stick to low-carb ones.

High-protein meals caused ghrelin levels to decline gradually without any spikes, thereby promoting weight loss. In my case, whenever I break my fast, I make sure to eat a low-carb/high-protein meal to avoid disrupting the low level of ghrelin my body makes. Eating a high-carb diet will just make my body secrete more ghrelin, making me feel even more hungry afterwards.

How to reduce insulin

When your insulin levels are low, it will be much easier to burn fat. To do this, you must strategically choose what you eat, just like in reducing ghrelin levels.

Avoid foods with high glycemic index

Glycemic index is a ranking of carbohydrates based on how quickly it can raise blood sugar levels. Complex carbohydrates take a while to be broken down by the body, thus the blood sugar rises slowly, while simple carbohydrates (like fructose and glucose) are quickly utilized by our body and triggers a fast rise in blood sugar and insulin secretion. Drawing out the process of digestion by eating complex carbohydrates with low glycemic load will make you feel less hungry and increase satiety period.

Thus, you should avoid high-sugar foods, low-fiber foods, and highly-processed foods. Some examples are baked potatoes, french fries, sugar-sweetened beverages, candies, white-flour pasta, cookies, junk food, etc.

Here are foods with complex carbohydrates that you should eat if you want to foster weight loss, according to Harvard’s The Nutrition Source:

  • Foods with low glycemic load: apple, orange, carrots, lentils, cashews, peanuts, bran cereals, kidney beans, black beans, wheat tortilla, and skim milk.
  • Foods with medium glycemic load: brown rice, oatmeal, whole grain breads, whole-grain pasta, bulgur, and pearled barley.

Eat less frequently

According to Dr. Monique Tello from Harvard, between meals, insulin levels remain low as long as you don’t snack. During this time, fat cells release stored sugar instead to use up as energy.

Try a ketogenic diet (KD)

KD is a low-carbohydrate, high-fat diet that dieticians and doctors recommend to their patients to treat various health-related problems such as type 2 diabetes. This has the same principle as avoiding food with high glycemic index; KD limits the body’s source of sugar or glucose (from carbs), so that the body will utilize fats instead. By doing so, insulin sensitivity is improved, so your body produces less insulin.

  • Ketone is released when the body breaks down fat as a source of energy. During fasting, the body releases more ketones compared to just doing KD. Research has suggested that increased ketone levels in the body helps suppress appetite, which contributes to the success of people who are undergoing intermittent or prolonged fasting.

How to increase leptin

Leptin makes you feel sated and full, and this hormone comes from the fat in our bodies. People with high fat percentage have more sources for leptin. Does this mean that if you become leaner, you’ll get hungrier more often? No, it’s actually the opposite.

Here’s the problem: overweight and obese individuals acquired a resistance to the effects of leptin. In other words, even though they already ate enough food, and leptin is released to trigger appetite suppression, the brain does not recognize the signal that leptin gives. Thus, overeating takes place.

People who are lean do have lower levels of leptin, yes, but they’re actually more sensitive to leptin. Their bodies get easily sated after eating the right amount of food because their brain easily registers satisfactory effects of leptin.

Sleep properly

This study found out that an average of 7-8 hours of sleep nightly was associated with higher levels of leptin. As mentioned before, this is because our bodies are synced with circadian rhythm, so the secretion of both leptin and ghrelin follows a circadian pattern.

Avoid fructose-sweetened food and beverages and increase your omega-3 intake

Fructose is a simple sugar, quickly metabolized by the body and raises blood sugar level quickly. This results in a short period of satiety. Fructose also inhibits leptin receptors. Too much intake of sweets high in fructose may cause leptin resistance.

On the other hand, omega-3 is a fatty acid that increases the body’s sensitivity to leptin. Incorporating foods rich in omega-3 will help you feel sated for a longer period of time.

Summing it all up, these are the key points in regulating these hormones to lose fat: proper sleep (circadian pattern), strategic choices in food/diet, and fasting.

I know that fasting has a bad reputation, deemed extreme by most people due to all the myths surrounding it. However, a lot of studies have already proven the benefits of intermittent and prolonged fasting with regards to weight loss and overall health.

Benefits of fasting

Learning about how fasting works and its benefits is important; it erases the lingering fears and misconceptions. Hopefully, what I’ll discuss will make you see just how beneficial fasting is in terms of losing weight and being healthier.

There are two types of fasting that I want to focus on: intermittent fasting (IF) and prolonged or extended fasting. Both have been around for years, recommended and practiced by a lot of dieticians and doctors to improve health. I’ve tried both fasting practices, and I can attest to their benefits and effects!

Benefits of intermittent fasting

  • According to Dr. Monique Tello from Harvard, IF leads to weight loss through reduced insulin levels, and it reduces the risk of obesity, diabetes, and high blood pressure. In the article, the following information were mentioned:
    • In this study, a group of obese men with prediabetes showed improved insulin sensitivity, significant drop in insulin levels, lowered blood pressure, and a significant decrease in appetite after five weeks of IF.

  • Dr. Jason Fung discussed how intermittent fasting can reverse Type 2 Diabetes by regulating and lowering the blood glucose level, alongside lowering blood pressure and aiding to weight loss, too. Type 2 diabetes is known to be chronic, progressive, and incurable.
    • One success story was Dan Shadoin’s. After four months, he lost 68 pounds and his blood sugar and pressure levels stayed low and stable.

  • Fasting is ketogenic, and as fats are used up and ketones are increased, appetite is suppressed, too. KD is also used to treat people with epilepsy and to starve tumor and cancer cells.
    • In this study, evidences have shown that KD can selectively starve tumor and cancer cells. Since normal cells in our body can use ketones while cancer and tumor cells cannot, KD is suggested to be safe to include in the treatment of cancer.

  • A systematic review of 40 studies stated that IF resulted in weight loss of 7-11 pounds for over 10 weeks.

Benefits of prolonged fasting

  • This study has shown that fasting for multiple days resulted in a significant decrease in ghrelin despite not consuming food, which turned off food cravings, especially in women, making weight loss much easier.

    • The patients also felt less hungry after fasting! Their hunger disappeared and their appetite are easier to sate; thus,they eat LESS and feel full EASIER compared to the time when they weren’t fasting.

  • Fasting is ketogenic, and as discussed earlier, ketones can starve tumor and cancer cells, since these cells are glucose-dependent.

  • Autophagy happens during prolonged fasting, a condition wherein your body self-cleans via recycling old, damaged proteins, microbes, and mitochondria to build new tissues.

  • An increase in human growth hormone (HGH) levels happens during prolonged fasting. HGH promotes growth and muscle strength, and improves weight loss and metabolism. This study involved nine men who went on a 48-hour fast and this resulted to a five-fold increase in HGH production rate.

  • Prolonged fasting can curb unhealthy eating habits and can offer emotional and psychological benefits that IF cannot provide. Prolonged fasting forces you to find other ways to deal with emotional or stress-eating, unlike in IF or KD where fasters can still turn to stress-eating ketogenic foods.

    • With prolonged fasting, if you manage to stick until the end of your designated fast, you’ll see that your eating habits will improve, just like how this success story reported a better relationship with food after the fasting period.

How to get started with fasting & intermittent fasting

I want everyone to safely practice fasting; it is important that you know what you’re getting into and that you take into account your current health before fasting.

Consult with your doctor

First and foremost, you have to ensure that your body doesn’t have any underlying issues that can interfere with fasting. If you’re in any of the criteria below, you should discuss with your doctor whether it is safe for you to fast.

  • People with severe diabetes and other chronic diseases may not benefit from fasting. ADF can indeed reverse type 2 diabetes but people with severe cases of diabetes (taking insulin shots and under other medications) cannot handle fasting.

  • Pregnant or breastfeeding women must have a well-balanced meal to support the growth of the baby and lactation.

  • The elderly usually have various medications that requires them to eat regularly, and have underlying diseases that can make fasting life-threatening for them.

  • Young children and teens are still rapidly growing. Their bodies need a high intake of nutrients to support their growth spurt and help their bodies adapt to puberty changes.

  • People who have prior or existing eating disorder should steer away from fasting. This practice may morph into a form of abuse or punishment for them.

Choose which type of fasting is right for you

Read carefully the types of fasting that I’ll outline below, so you can choose which type of fasting is the one for you.

Intermittent Fasting

There are three types of IF and these differ in the time interval in between meals.

  • Time-restricted feeding This IF approach involves eating 2-3 meals daily, but only during a certain time window. For the 16/8 approach, you have to schedule your meals within an 8-hour time frame (e.g., 7AM – 3PM) and go fasting for 16 hours. For the 12/12 approach, you have to fit your meal schedule within a 12-hour time frame(e.g., 7AM-7PM). Bear in mind that the extent at which ghrelin level is lowered in this approach is not as great as the others approaches.

  • Whole-day fasting | 5:2 approach – This involves eating regularly for five days a week, and then go fasting for the remaining two days (e.g., during Wednesdays and Saturdays). During non-eating days, only one meal is consumed, which must only provide 25% of the body’s daily calorie needs.

  • Alternate-day fasting (ADF) – This is an approach of IF where you alternate between days of fasting and no food restriction. ADF shows an even greater effect on lowering ghrelin levels and increasing leptin. It works by having “non-eating” and “eating” days. Here’s an example scheduel for ADF:
    • TThSatSun (eating days) – No food restriction; eat healthy meals thrice a day
    • MWF (non-eating days) – Fast completely (this is more effective); or eat one meal that gives you only 25% of your daily calorie needs.

Prolonged/Extended fasting

Prolonged fasting seems intimidating, and some people would even say that it’s “starving yourself to death.” It’s not. It’s doable (I, for one, sure succeeded in it) and scientifically-proven to be beneficial in more ways than one.

Long-term fasting involves water fasting, wherein the individual only drinks water and does not consume any calories. Some people may fast in different ways, such as juice and bone broth fasting, but these aren’t really considered truly as fasting because they would still be consuming calories from the juice or broth. So, moving forward, I’ll only be discussing prolonged water fasting, which is what I personally tried.

Essentially, prolonging fasting is a way to let your body to stay in ketosis for an extended time. Ketosis is when your body solely breaks down fats as a source of energy because there is no glucose (food intake) available. So, you’re not really starving yourself, per se, because there are stored fats in your body to act as an energy source. Through ketosis, your body will shed off fat effectively, on an average loss of 1-2 pound/s per day.

You’re the one who’s in tune with your own body—listen to it. Once you’re confident that you can handle more, I strongly suggest that you try out prolonged fasting. It’s the most effective way that allows you to shed off fat, fast. In just two weeks, I was already able to get rid of my back fat!

Start slow and adjust according to your health’s state

Ease yourself into prolonged fasting carefully by starting with a 24-hr fast for the first week or so. Next, try to increase your fast to 72 hours. Once you feel more comfortable with the feeling of fasting, you can go on and try a 10-day fast or longer.

Make sure that you’re taking track of your moods and other unwanted side-effects of fasting in your body. Every person is different, and taking note of your body’s response is important so you can adjust your fasting schedule and meal plan according to what your body needs.

Hydrate and take multivitamins during prolonged fasting | Eat balanced meals during ADF

Unlike in ADF where you’re still giving your body some sources of nutrients, in prolonged fasting, you need to supplement yourself with the vitamins and electrolytes that it needs. Remember, we’re only trying to deplete the carbohydrate/sugar reserves in our bodies when we fast, so that our bodies will switch to ketogenesis to break down fats.

We’re not trying to take away everything from our body. Staying hydrated and drinking multivitamins are important. If you want to drink something other than water, you can go ahead and drink green tea or electrolyte drinks but make sure that these are not sweetened.

For ADF, as a general rule of thumb, this is the ratio for a well-balanced meal on a plate, dubbed as the “Healthy Eating Plate”:

  • ½ of plate: vegetables and fruits (except potatoes!)
  • ¼ of plate: whole grains (whole wheat, barley, oats, and brown rice)
  • ¼ of plate: healthy protein (fish, poultry, beans, and nuts; limit red meat to minimum)

Track your progress

It’s easy to lose motivation when you’re not aware of just how great you’re doing. When checking for your progress, don’t just use the scale. Take photos for visual progress, take note of your body stats with a tape measure, and use a tracking app to make your calorie count easier. It’s always rewarding to know that you’ve made progress, and this will further encourage you to persevere until you reach your goal.

Break your fast correctly and slowly

For prolonged fasting, it’s very important to reintroduce the right type and amount of food slowly into your system when breaking the fast. After getting used to ketosis, suddenly getting an influx of carbohydrates will cause a flood of insulin in your body, which can cause health complications.

Basically, you must start with a small, light meal. Increase the amount of food slowly, adding only small increments per day or per week. To avoid complications when breaking your fast, follow this guideline:

  • Breaking a fast longer than 15 days: start with 5 calories/kg of body weight, otherwise, start with 10 calories/kg of body weight; increase the amount of calorie intake daily by 5 calories/kg only

  • Drink a supplement with B-vitamins, thiamine, phosphorus, potassium, magnesium, and sodium a few hours prior to eating.

  • Break your fast with bone broth or unsweetened/diluted fruit juices first before eating solid foods. Start with soft solid foods first, such as pureed vegetables.

We started off with wanting to lose back fat, and yet we find ourselves discussing techniques that will make us healthier while losing body fat. However, above all, being safe is what’s important, so please listen to your body and consult with your doctor.

Back exercises at home for men & women

Upping your energy expenditure and building muscle can also aid in fat loss. Although targeted fat loss isn’t real, you can definitely do targeted muscle building! Strenthening your back muscles will also improve your posture and lower your risk of injury.

Sometimes, excess fat is not the culprit for sagging lower or upper back fat, it’s just because your muscles aren’t toned. To remedy this, you can try these back exercises that target the muscles in your upper and lower back to tone them up!

  • Reverse fly – targets rhomboid muscles in upper back; help balance shoulder strength to protect it from injury
  • Lateral raises with dumbbells – targets shoulder and upper back muscles to improve definition and posture
  • Rowing – targets the latissimus dorsi muscle at your upper back, and can also tone your leg muscles
  • Reverse hip raises – targets the lower back muscles such as obliques and extensors
  • Side jackknife – get rids of “love handles”; targets the obliques extensively, alongside toning your abdominal muscles
  • Superman – targets the lower back muscles and glutes; strengthens erector muscles that run along your spine for stability and greater posture


Careful and consistent practice of fasting and these back-toning exercises will give you an amazing (a.k.a. to-die-for) back. Say goodbye to saggy back fat, and say hello to toned, slim back in just two weeks! Thank you for reading all the way until the end, and I hope to hear about your success stories soon!

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