Most of us have gotten dressed up to go out, turned around and looked in the mirror, only to see that fat is protruding from around our bra line. This is becoming more and more common these days as many people are putting on weight yet still wearing clothes that are pretty tight. Even though you may not be obese, it is still very possible to start accumulating fat along the sides of your breasts and your back, which is accentuated even more when you wear a tight bra and clothing.
In order to lose back fat, you will need make a few lifestyle changes but also add some exercises to your daily routine that you might not be doing now. The good news is that back fat doesn’t tend to be all that stubborn to get rid of and when you compare it to belly fat, it is a lot easier to eliminate the fat, tone the muscles, and start looking great again.
1. Yoga and Pilates
When most people think about losing body fat, enjoying a peaceful yoga class might be the last thing that they think of doing. While yoga might not burn as many calories as a cardio class, it will definitely help to strengthen your back and your core muscles. In order to get rid of back fat, you will need to strengthen your muscle in your back, your chest, your abdomen, and your obliques and this can all be achieved through yoga.
Pilates classes are also very good to help you tone your muscles and create longer, leaner muscles that will contain less fat. Both yoga and Pilates do take a long time to master, but every time you go, you will notice that your body starts to change just a little.
2. Hit the Weight Room
There is a lot of truth in the statement that you can’t simply trade out fat for muscle, but the more lean muscle mass you have on your body, the more calories you will burn, and thus the less fat you will have. A lot of women aren’t too excited about going into the weight room and you might feel a little silly next to some of the big guys with your little weights, but don’t worry – it is in your best interest to start lifting weights.
There is a wide variety of exercises that will help to eliminate back fat, including bench presses, military presses, push-ups, and any weight machine that is dedicated to building upper body strength. By adding to routine of light weight lifting to your fitness regimen, you will not only help to build muscle and lose weight, but you will also be helping to build bone strength so that you will be less likely to suffer from osteoporosis or broken bones later on in life.
3. Go Swimming
Take one look at Michael Phelps and you will see what swimming can do for your back. Although you might not want a back nearly as defined as his, swimming and other cardio workouts can do a lot to build muscle and really virtually eliminate all back fat. When you swim, you are working your upper body muscles significantly while also burning calories. When you do the freestyle or “crawl”, you are working your core muscles in addition to your arms and shoulders, and even if you just do a slow breast stroke, you are really working your lateral muscles, which will help to define your back.
If you aren’t a water person, then you can get a similar upper body workout by using the elliptical machine, a stationary bicycle with handles that you move with your arms, or especially a rowing machine. All of these cardio exercises will help to give you more strength and flexibility, but they will also help you to burn fat at a rapid rate and that will show up around your bra line.
4. Lose Body Fat
Some people would tell you that the key to losing back fat is actually to just lose fat and often times that is the case. If your body mass index (BMI) is outside of the normal range right now, you are carrying a lot of excess energy that is stored as fat all over your body. When you go on a diet or embark on a fitness regimen in order to lose body fat, you might first notice your fat loss in your waistband or your face, but you might also notice that your bra and your shirts are not nearly as tight. It is difficult to really measure the amount of inches lost from your “back fat”, so you should rely on the feel of your clothing rather than a measuring tape.
5. Wear the Right Size Clothing
One very surprising statistic regarding back fat is that studies show that almost 80% of all women are currently wearing a bra that is actually the wrong size for them. When you look at the clothing that some women are wearing, you might also argue that their clothing doesn’t fit, either. If you live near a high quality store that sells a lot of sports bras, you can often find that they will measure you properly and show you the kinds of bras that you should be wearing. Chances are that you are wearing a bra that is completely the wrong size, which is making you appear like you have back fat when you don’t.
When you wear a tight or ill-fitting bra and combine that with a very tight top, it is a recipe for disaster. While you are working on your diet and your exercises in order to build lean muscle mass and reduce your body fat, you can also work on changing the way that you dress, your posture, and the type and size of bra that you wear. You might find that these changes alone are enough to have you looking better in your clothing without any appearance of back fat.