![]() "It's important to understand that the exercises themselves aren't burning body fat, however, they're creating the muscle tone that is revealed when overall body fat is reduced through diet and lifestyle changes." Once those are in order, "we can look to improve the aesthetic of a specific area by increasing the volume of strength training to those muscles," he says. Luke says that the diet and lifestyle changes above should take priority (calorie deficit + more protein + resistance training). Similarly, if we cut calories too severely, or don't have enough protein in our daily diet, we're at risk of losing hard-earned lean tissue." What exercises get rid of back fat Luke adds: "If we strength train without looking at diet we can get stronger, but any kind of aesthetic change is unlikely. ![]() "This can result in an overall loss in size, but not an improvement in composition." In layman's terms, you might have less back fat, but it'll still be there – the goal is to convert it to tone by reducing body fat and retaining lean tissue. "When we simply cut calories without training we reduce our lean tissue, and not necessarily our body fat," Luke explains. A mild and sustainable calorie deficit (ensure this is appropriate for your age, height, gender and weight).Luke's formula for getting rid of back fat fast: MORE: 23 best home workouts to help you achieve your goals To that end, while the following tips from Luke might help you see results sooner, fast doesn't necessarily mean days, or even weeks for that matter. Think about how realistic it is that you'll be able to maintain a lifestyle change for the rest of your life, as opposed to how quickly you'll get there. How to get rid of back fat fast?īefore we go any further, it's key to note that the more sustainable your approach, the more successful you're likely to be. select where we lose it from), but we can tone a specific area of the body, which equates to "reducing body fat whilst retaining lean tissue". Luke adds that we can't "spot reduce" body fat (i.e. READ: 16 simple ways to get a flatter stomach without exercising "There is no specific reason or cause for storing body fat in one area over another." In other words, it's just the way our DNA is built that means we might store more back fat than other kinds. "We all have a predisposition to store body fat in particular areas," he explained. Luke tells us that the location of body fat on our body comes down to "genetics". WATCH: Carol Vorderman details tough workout What causes back fat?
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