Ugly fat folds on the back upset both men and women. There are many reasons for this problem, but you can fight any of them. The solutions can be different, your task is to be persistent. You need to not only lose fat, but also build muscle so that your back does not look thin and your skin does not sag.
It is necessary
- - fractional meals;
- - horizontal bar;
- - fitball.
Instructions
Step 1
Get examined by an endocrinologist. This type of obesity is often referred to as "cortisone obesity." It may be enough for you to lower your blood cortisol levels so that fat in problem areas will go away on its own.
Step 2
Don't try to get rid of fat in a specific area by doing exercises for that muscle group. Fat is distributed more or less evenly under the skin and will have to be completely eliminated.
Step 3
Reduce your daily calorie intake by 10-15%. In combination with exercise, this will allow you to confidently reduce body fat.
Step 4
Increase the number of meals. Smaller portions are absorbed by the body more efficiently and are converted into kinetic energy more easily. Those calories that the liver does not have time to process are converted into energy reserves for a "rainy day", that is, into fat cells.
Step 5
Try to keep the nutritional value of all meals about the same throughout the day. Carbohydrates should prevail in the morning, increase the percentage of protein foods closer to night.
Step 6
Start physical activity with running. Regular jogging at a moderate pace will start the process of burning fat in your body. Do not try to run fast, it is better to run long enough.
Step 7
Don't give up jogging in winter. Exercise in the cold has the best fat burning effect, since the body also spends calories on heating.
Step 8
Be sure to include fitball hyperextensions in your training program. An unstable support will force even the smallest and deepest muscles, which are inactive under normal conditions, to engage in work.
Step 9
Lie on your stomach on a large fitball, your back and legs should form a straight line, rest your toes on the floor. Raise your hands to your head. Lean forward slowly to feel the back muscles stretch, then gently lift your body, bending at the lower back. Repeat as many times as possible.
Step 10
The bar chin-up is the best exercise for your back muscles. It is suitable for both men and women. All the muscles of the back, as well as the arms and chest, work at the same time.
Step 11
Grasp the bar slightly wider than your shoulders, with your palms facing away from you. Slightly bring your shoulder blades together, contract your core muscles and pull your torso up, trying to touch the bar with your chin. The wider the palms are located on the bar, the higher the load on the back muscles.
