How to get rid of fat folds on the back

Fat folds on the back can upset both women and the stronger sex. With their unaesthetic appearance, they spoil the silhouette of a person and signal malnutrition - fatty and high-calorie foods - and a not quite healthy lifestyle (sedentary work, low mobility). However, whatever the causes of this phenomenon, the fight against it is not only possible, but necessary. Estet-portal.com offers an effective approach to solving this unpleasant problem.

Getting rid of wrinkles on the back: the initial stage

To find the right way to get rid of back fat, you need to determine the cause of its occurrence. First of all, it is necessary to be examined by an endocrinologist. If you are very overweight (this type of obesity is called cortisone), then it is likely that it will be enough to reduce the level of the stress hormone that destroys muscles - cortisol. And then the ugly fat deposits on the back will go away by themselves.

If the cause of back fat is overeating, you will definitely need to change your daily menu and decide on a diet. In this case, it will be necessary to balance the calories that you consume with food and spent on something. You will certainly have to reduce the daily rate of calories consumed by 15-20 percent, and in combination with physical activity, this is guaranteed to reduce the fat layer on the back.

Cardio and sculpting workouts are effective!

Be sure to do some cardio. Without them, you definitely won't win the battle with back creases. Moreover, to achieve the best results, classes should last at least half an hour 4-5 times a week. In particular, swimming, rowing, boxing are great for burning calories and strengthening back muscles.

The method of interval training also works great (2-3 sessions will be enough), which enhance the positive effect of regular cardio training. In this case, the goal is to have any of your chosen cardio exercises performed at intervals. Alternate intensity of training (half a minute - a minute) with a break or more relaxed exercises (1-2 minutes). The good thing about these activities is that they continue to burn calories, even if you return from training and decide to lie on the bed.

It will be very effective to supplement strength training with sculpting exercises (especially those that affect the oblique muscles of the abdomen, shoulders, back) and leveling posture. In yoga, for example, there are special poses that help restore the elasticity of the back. And the most effective method in this case is the “bridge” known to everyone since childhood, which helps to restore the spinal relief.

However, it is not easy to perform this popular exercise, as well as to take a yoga pose without proper preparation. Therefore, to begin with, we recommend doing simple movements to raise the tone of the spinal muscles.

Back extensions and pull-ups are the best back exercises

Be sure to include in your training complex body extension exercises using a fitball. Such a fragile support, like a fitball, contributes to the fact that usually inactive and very small muscles are included in the work.

Incredibly useful for strengthening the spinal muscles, pulling up on the bar is suitable for both women and the stronger sex. When performing such an exercise, all the muscles of your problematic department will be simultaneously involved.

Statistics show that the desired result will not be long in coming, and you will notice it already in the 3rd week of regular training and dieting. It also does not hurt, but, on the contrary, massage will help get rid of fat folds on the back. And if you take on the problem comprehensively and hit all the "fronts", it will be successfully solved.