Do you fear wearing tight shirts because of the roll of fat that comes out beneath your bra?
You’re not alone. Excess back fat gets many women down.
The question I always get is, “Why do I gain weight there? Why can’t I gain it somewhere else, like my boobs or butt?”
It’s just the luck of the draw. Some women like you tend to store fat in your stomach and back region. But with the right steps, you can do something about it.
Let’s walk you through what you need to know to end the battle of the bra bulge.
Focus On A Full Body Approach
Unfortunately, you can’t spot reduce back fat.
Instead, focus on losing fat, period. As you burn fat, it’ll come off from all around your body, so patience and persistence is key.
The other important factor is building some muscle. It helps you look lean and tight. The tighter you are, the less your bra will push onto your back and make your skin roll over.
And when it comes to building lean muscle, you need two things.
- A training program that involves compound exercises
- Intelligent conditioning that elevates your metabolic rate. That means avoiding the stair master and traditional forms of cardio).
By using compounds exercises, you maximize the effectiveness of your strength training.
Things like squats, kettle bell swings, pull-ups, and glute bridges. These exercises incorporate your whole body and make your training more efficient.
Combine this together with some circuit style conditioning and you will be well on your way to fat loss.
Lower Your Stress Levels
The second step towards decreasing back fat is reducing stress.
When you’re stressed, your body secretes cortisol. High levels of cortisol can lead to an increased tendency to store body fat around your torso.
So, if you’re always stressed, you’re storing extra fat in your back and abs.
Keep track of anything in your life that causes anxiety and do what you can do stop this. Whether this means reading a good book, taking a warm bath, talking to a friend or loved one, or putting less on your plate. Do it.
Taking good care of yourself will pay off in the end. And you deserve to be free from unnecessary stress in your life.
Beyond stress, not enough food and too much cardio causes your body to release cortisol. If you’re trying to get by on 1200 calories while doing at least an hour of cardio, you’re in for a lot of frustration.
Look, getting in shape does not require you to torture and starve yourself the entire way there. That’s no way to live!
A better plan is to take it slow, focus on fueling your body with high quality foods, and keep your workout short and sweet.
Get these in order and you’ll watch the fat melt off your back.
Perform Area Specific Movements
Finally, know which exercises will give you the best bang for your buck when shaping your back.
While you burn away body fat, you still want to perform exercises that sculpt your back muscles.
Inverted or band rows are an excellent choice.
Add in some chin ups (or band pull-downs if you’re just starting) and you’ll be on your way to a beautiful back.
Here are some demos:
Look, I know that back fat can be so frustrating, but I promise you these tips will help you over come it.
And if you want even more help with tackling that bra bulge, get your 90-day workout program and nutrition guide.
I guarantee it’ll be the ticket to blasting away that back fat for good.
Download your new training and diet guide HERE.
Thank you for being such good inspiration.
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