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Lose lower-back fat by combining cardio and strength training.
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Running is a fat-shedding, cardiovascular activity that you can perform every day. If you're just starting out, the American Council on Exercise warns against over doing it and suggests you gradually increase your running time and intensity. Work at your own level with the goal in mind to get up to five sessions a week at 30 minutes each. A reduction in lower back fat, as well as a reduction in fat from all over your body, can be accomplished this way.
Benefits of Running
According to the Better Health Channel, running helps to strengthen muscles, improve cardiovascular fitness and burn an abundance of calories, which helps you maintain a healthy weight. Shedding unwanted back fat is a pleasant side effect to all of this. Running also helps to build strong bones since it is a weight-bearing exercise. A 170-pound person running at 5 mph for 30 minutes will shed 326 calories. If bumped up to an 8-mph run, the calorie burn would be at 520. That's an impressive burn, which has back-slimming results.
The Spot Reduction Myth
Most people have problem areas on their bodies, but the idea of losing weight in those specific places simply by targeting them with certain exercise moves is not possible. Running will help you lose the fat around your lower back, but the loss will come from all over your body, not just in this area. The American Council on Exercise confirms that the key to changing your shape is through the combination of a low-fat diet and an exercise program consisting of aerobic activities, such as running and strength training.
Training Your Muscles
In addition to running, strength training is going to help get rid of your back fat and sculpt your body. You can perform moves that use your own body weight. Moves like planks, supermans and dumbbell front squats target your back and core muscles. Fitness Trainer Jillian Michaels recommends compound exercises such as lunges, squats, plie squats and leg lifts. Each of these moves targets multiple muscle groups at once, maximizing your burn. Do four sets of eight to 12 reps every other day to allow for recovery between workouts. All of these moves strengthen and tone your back and core muscles, so as your cardio workout sheds the unwanted fat, what's revealed underneath are beautifully sculpted muscles.
Mechanics Behind Weight Loss
A healthy, realistic weight-loss pace is about 1 pound per week. There are 3,500 calories in one pound of fat. So, in order to maintain a loss of a pound a week you have to cut out 500 calories a day. It's the balancing act of proper dieting and exercise that is going to help you accomplish this calorie deficit.