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  1. #1
    KeriLynn is offline In Orientation
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    Best exercises to lose back fat..

    i want to hear what your opinions are on your favorite exercises to lose gross back fat!

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  3. #2
    Wrangell is offline Needs to Deload
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    Quote Originally Posted by KeriLynn View Post
    i want to hear what your opinions are on your favorite exercises to lose gross back fat!
    You can't target just one area of your body in which to lose fat...whether it is your back, your stomach area, your love handles, under your chin etc. etc. That's what's called " spot reducing " and that is just another one of those old fitness/weight loss myths

    Generally speaking, when you workout in effort to lose fat, you will lose fat all over your body - although - the first place you put on fat on your body is usually the last place it comes off, and where that is ( stomach, butt, back, love handles etc. ) depends mostly on genetics and also differs somewhat between men and women.

    So, while you can target your back muscles to add mass, you can't target that one back area - or any area for that matter - to lose fat.

  4. #3
    Lillian Guest
    it's a combination of diet, cardio, and weight training. read up on some of the other posts, you may find some ideas and information that will help you.

  5. #4
    KeriLynn is offline In Orientation
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    lol. i realize that there is no such thing as "spot reducing".. i've been going to the gym for several years, my question was "what your opinions are on your favorite exercises to lose gross back fat?" as in, what are your FAVORITE exercises that you do when you work out your back??

  6. #5
    Cognacg is offline In Orientation
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    But the point is that with the back exercises you're not burning back fat! You're burning overall fat, and developing back muscle.

  7. #6
    KeriLynn is offline In Orientation
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    geez! i get that, what i am asking is what are your favorite exercises when working out your back! maybe i should have replaced "lose gross back fat" with "building up your back muscles!!"

  8. #7
    Cognacg is offline In Orientation
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    You definitely should have.

    Just kidding :P

  9. #8
    Wrangell is offline Needs to Deload
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    Quote Originally Posted by KeriLynn View Post
    geez! i get that, what i am asking is what are your favorite exercises when working out your back! maybe i should have replaced "lose gross back fat" with "building up your back muscles!!"
    i think you're right.

    " what are your favorite back exercises " is what you're after

    That said, mine are......

    Bent-over rows ( barbell )
    Front lat pulldowns
    Seated rows

  10. #9
    HollywoodBlvd is offline First Set
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    There's actually a new 2 year study done by Danish doctors and scientists that shows that spot reduction is possible. I began following the program that they used and have seen pretty dramatic results. I don't know how much is spot redution and how much is just fat loss but it seems to have made difference.

    It centers around wrapping the nasty body parts and doing a HITT and intense target excersises based around that section first thing in the morning on an empty stomach and then staying wrapped for 60 minutes after exercise. Also not eating for 60 minutes after excerse. They found that the heat actually stimulated blood flow at the adipose.

    Now a lot of people will turn their nose up at this but I've been doing it and it has made a dramatic difference in my waist and I've gained muscle during this experiment.

    My 2 cents...

    Let the slammin' begin...lol

  11. #10
    Wrangell is offline Needs to Deload
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    Quote Originally Posted by HollywoodBlvd View Post
    There's actually a new 2 year study done by Danish doctors and scientists that shows that spot reduction is possible. I began following the program that they used and have seen pretty dramatic results. I don't know how much is spot redution and how much is just fat loss but it seems to have made difference.

    It centers around wrapping the nasty body parts and doing a HITT and intense target excersises based around that section first thing in the morning on an empty stomach and then staying wrapped for 60 minutes after exercise. Also not eating for 60 minutes after excerse. They found that the heat actually stimulated blood flow at the adipose.

    Now a lot of people will turn their nose up at this but I've been doing it and it has made a dramatic difference in my waist and I've gained muscle during this experiment.

    My 2 cents...

    Let the slammin' begin...lol
    Perhaps you could provide the link for the study.

    Fact remains, you can not target fat loss on your back - or any other selected muscle area for that matter - simply by means of resistance exercises train that muscle area...it's a myth.

  12. #11
    stingo is offline Cheesy Rack Guy Wannabe
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    The ones I do currently are a dumbbell row and reverse fly for the upper back, and ball bridges for the lower back. (Squats I think would fall into the lower back category too). And I've also done lower back extensions too (but not in my current routine). Of the ones I mentioned, I like the rows and squats the best. The ball bridges and reverse flies are a lot tougher for me, which probably means I need more training with them. But all are good exercises in my opinion.

  13. #12
    Xab
    Xab is offline Warming Up
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    Stingo's got some good ones. Deadlifts are also great for working your lower back.

  14. #13
    malkore is offline Deceptimod
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    favorite back exercises (listed in order of preference):

    pull ups
    deadlifts
    bent over rows (barbell or dumbbell)
    seated cable rows with a narrow grip
    lat pulldowns

    notice i placed the two machine based back exercises LAST in my favorites. they are useful, but should not be the 'usual' exercise you do.

  15. #14
    joaquinsgirl is offline In Orientation
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    you can actually spot train an area by doing resistance exercises. If a person does excercises that focus on the back or the butt or what have you; if muscle is built it will eventually overtake the fat. Cardio exercise will help burn fat over all. This is my view and it is actually common sence if you think about it.

  16. #15
    nickh1278 is offline In Orientation
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    OK I can't continue to read this and not comment....Spot fat redecution is not possible, it's just not. I myself used to be really large (42" waist) and have now lost loads (32" waist) and to be honest i still have that horrible flabby bit around the lower back/kidney area. The fact is that when you exercise your body burns calories, resistance/cardio/HITT, and as mentioned earlier this will be decided by yours body's genetics where this is noticably lost from. The main thing I want to say though is, and what made me leave this comment, is the idea that by doing resistance training on the "fat spot" will help slim that area is totally ridiculous. When you perform resistance training you are working the muscles and therefore growing them which means that if you are not doing enough cardio at the same time that "fat spot" you're trying to slim will in fact just get larger because you'll have more muscle sat below the fat! This is the reason all these home fitness things like the "ab-roller" and such never work....to lose fat you must burn more calories.

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