When it comes to getting rid of fat, spot reduction doesn’t work and may at the end of the day slow down the process of achieving your goals. So the advice is: don’t give your back the center stage but rather focus on this approach: diet, cardio, and strength training. You can also add some back exercises to your daily strength training regimen as it will give your back visible toning after the weight loss occurs. But make sure you consult your healthcare provider before embarking on this exercise program or diet change.
Choose Your Foods Wisely
Step 1
You must, first of all, consume lower calories than you burn. Cutting back to 250 to 500 calories a day is more of a realistic goal than trying to eat a fad diet to lose weight.
Step 2
Consume a lot of healthy fat, fruits, protein, complex carbohydrates, and vegetables. Make sure you restrict your intake of diets containing empty calories, such as pizza, candy, and chips. To be more precise, limit their daily intake to about 250 calories at least. These empty calories don’t provide nutrients but rather contain sugar and fat, which help to slow weight loss.
Step 3
Be cautious about the way you eat and try making small alterations. Reducing your serving size, putting the TV off when you about to eat, and finding ways to be social without eating out or drinking are great ideas to try.
Move It
Step 1
You can perform either 150 minutes of reasonably intense cardio or 75 minutes of strongly intense cardio every single week. Determine your intensity with a quick test: if you can talk, but not sing, rate your exercise as reasonably intense. The exercise is strongly intense if you can only say a few words without losing your breath.
Step 2
Raise your workout to 300 minutes a week for better and quicker results.
Step 3
Build up and nurture your muscles 2 or 3 times a week. Do 8 to 10 exercises, testing all the major muscle groups in the body: your back, shoulders, chest, arm, core and lower body. Do some exercises for your lower back too.
Walk it Out
Step 1
Perform this exercise to nurture your back and stomach muscles: Kneel behind an exercise ball. Roll onto the ball and place your hands on the floor in front of you.
Step 2
Tighten up your abdominal muscles and walk your hands forward. Keep your back straight and hips up as you walk forward. Pause when only your knees, shins, and feet are on the ball. Hold for 30 to 60 seconds.
Step 3
Increase intensity by walking on your hands further, discontinuing when only your feet rests on the ball. Don’t go as far if you can’t keep your lower back or hips up in this position.
Build Your Back
Step 1
Perform the stability ball bridge to nurture your lower back, abs and glutes. Lie on your back, lift your legs off the floor and place a stability ball under your knees.
Step 2
Tighten your abdominal muscles and place your feet on the ball. Push through your heels and lift your hips off the floor. Make a straight line with your knees, hips and shoulders. Hold for 30 to 60 seconds, You stop when your muscles get fatigued.
Step 3
Hold a weighted ball on your stomach to increase intensity.
