How To Get A Smaller Back

Losing upper back fat doesn't have to be hard – in fact, it's probably easier than you think! Perform exercises that focus on the muscles in your back to build muscle definition and help to make your back look leaner. Reducing the fat and sugar and increasing the good carbs and fiber in your diet can help you lose weight and slim down that pesky back area as well. There are also lifestyle changes, like getting enough sleep and prepping your meals ahead of time, that can make losing back fat a lot easier.

1
Increase the amount of cardio you do each workout. Back fat is hard to get rid of because it's the result of decreased muscle tone and increased body fat. To burn that excess fat, increase the duration and intensity of your cardio workouts. You can start small – by adding 5 to 10 minutes to your cardio workout each week. If you can't add time, increase the intensity. Run or walk a little faster for 1-minute bursts every 5 minutes.^[1]
- Each cardio session should last at least 20 minutes at a minimum.
- Make sure that you are increasing your heart rate. To burn fat, your heart rate needs to stay elevated above at least 60% of your maximum heart rate for as long as you can sustain it. The longer you keep your heart rate up, the more calories you can burn.
- Running, walking, swimming, and kickboxing are all great cardio workouts. You could also increase your calorie burn with high intensity workouts.
2
Perform a T raise to work out your middle back muscle. Stand with your feet hip-width apart and a 2 to 3 pound (1 to 1.5 kg) dumbbell in each hand, with your arms at your sides. Bend your knees slightly and bend at the waist so your chest is almost parallel to the floor. Turn your palms out and bring the dumbbells together in front of your body. Keep your arms straight and lift the dumbbells to shoulder height and then slowly lower them to the starting position. That's one rep.^[2]
- You should do 2 sets of 15 reps each of this exercise to get used to the movement and build strength in your connective tissues.
- To build up your muscles, you will need to gradually increase the amount of weight that you are lifting.
- When the moves become easy, increase the amount of weight you are lifting by a few pounds. As your weights get heavier, decrease your reps to 6 to 10 per set, while increasing your sets to 3 to 5.
- Make sure your core (your abs) and your glutes are engaged the whole time. It will help protect your back.
3
Perform a single-arm row to exercise your shoulder and back. Hold a heavy dumbbell in one hand. Stand with your feet hip width apart and bend slightly at the waist so your torso is almost parallel to the ground. Lift the weight to your chest by bending at the elbow. Then slowly lower the weight back down to complete one rep. Perform 10 reps in one hand and then switch hands. Then repeat for a second set.^[3]
- Your dumbbell should feel heavy, and it should feel challenging to complete 10 to 15 repetitions in a row.
- Work up the number of repetitions and sets to 3 sets of 15. Then increase the weight and reduce the number of reps to 8-12. You should perform 3-4 sets. This will help build muscle size.
4
Exercise your shoulder muscles with a delt raise. Stand with feet hip-width apart, with your knees slightly bent, and bend at the waist so your torso is almost parallel to the ground. Hold a 5 to 10 lb (2.5 to 4.5 kg) dumbbell in each hand and turn your palms so they face each other. Bend your elbows slightly and concentrate on using your back muscles to raise the weights to shoulder height.^[4]
- Do 3 sets of 10 reps of this move.
5
Raise your arms during a plank. Set your body in a plank position. Your legs should be fully extended behind you while you balance on your toes. Your hands should be under your shoulders, holding your body up. Keep your body as still as possible as you lift one arm out to the side and then slowly lower it back to position. Repeat on the other side.^[5]
- Repeat this exercise 10 times on each side, for a total of 20 reps. How long it takes you to do this will vary, but your movements should be controlled and on the slow side.
- If you need a bigger challenge, hold yourself in your plank on one hand for 5 seconds before you switch hands.
6
Do some pushups. Start with your legs fully extended on your toes, with your hands under your shoulders and your arms straight. Slowly bend your elbows until your chest is almost touching the ground. Keep your elbows close to your body and squeeze your armpit muscles. Then push yourself up into your starting position. Repeat this 10 to 15 times.^[6]
- If you can only do one pushup (or none!) in this position, try doing it on your knees. Bend your legs at the knee, so your knees are on the floor and your feet are pointing at the ceiling. Your arms should be in the same position as they are for a regular pushup. As you lower yourself down, rock at the knee.
7

Increase the difficulty of your workouts by adding weight. As you exercise more, you'll be able to handle more weight. If you're performing any exercise and the weights don't seem to offer you any resistance, it's time to increase the weight. You should only add 1 to 2 pounds (.45 to 1 kg) at a time. The new weight should give you more resistance, but it shouldn't hurt.

1
Decrease the amount of alcohol you drink. Consuming alcohol can really increase the number of calories you're putting into your body. If you're worried about back fat, decrease your caloric intake by reducing how much you drink. Cut the number of drinks you normally consume each week in half.^[7]
- You should especially avoid drinks with fruit juice or soda or pre-mixed drinks like margaritas or daiquiris.
2
Stay away from sugar and processed foods. Processed foods usually have added sugar and empty calories that don't do much for your body. Foods high in sugar – like soft drinks, baked goods, and other junk food – are also bad for you. Cut out as much as you can.^[8]
- If you find yourself craving soft drinks, try a flavored seltzer water instead.
- If you really want baked goods, like cookies or brownies, have a sweet piece of fruit instead. Apples, oranges, and berries will satisfy your sweet tooth with fewer calories.
3
Eat good carbs with every meal. Your body needs carbohydrates to function, but if you eat the wrong ones, you can increase the amount of body fat you have. Replace white potatoes with sweet potatoes, and regular bread and pasta with whole wheat versions. You can also find good carbs in corn and bananas.^[9]
- You should eat between 225 and 325 grams of carbs per day, spread over all of your meals.^[10]
- Reduce your portion sizes on breads, rice, and pasta to reduce your overall calorie count.
4
Include more fiber in each meal. Fiber can keep you feeling full longer, so you're less likely to overeat and increase your body fat. Good fiber sources include oatmeal, rye, and vegetables like carrots, broccoli, leafy greens, onions, beans, and lentils. Try adding those ingredients into your diet.
- If you're a woman age 50 or under, you should be getting 25 grams (0.88 oz) of fiber per day. If you're a woman over 50, you should be getting 21 grams (0.74 oz) of fiber per day.^[11]
- If you're a man age 50 or under, you should be getting 38 grams (1.3 oz) of fiber per day. If you're a man over 50, you should be getting 31 grams (1.1 oz) of fiber per day.^[12]
5
Follow a healthy diet. Following a healthy diet can help you keep your body fat low. Eat a variety of foods from each of the major food groups: veggies, fruits, lean protein, low-fat dairy, whole grains, and healthy fats. You should also eat things that are easy to find in your local grocery store (rather than specialty food items) and things that you enjoy.^[13]
- To lose weight on a healthy diet, make sure you're eating fewer calories than you burn.
- When you're setting yourself a healthy diet, you'll need to take into account any health considerations. For example, if you have high blood-pressure, make sure the food you eat is low in salt.

1

Get 8 to 10 hours of sleep per night. Your body needs ample sleep each night to recuperate from the day. If you're getting fewer than 8 hours of sleep per night, you won't have the energy to get exercise and lose your fat. Put down all of your electronics 30 minutes before you go to sleep, and make sure your room is dark and cool.^[14]
2
Prep your meals ahead of time. If you find that after work you don't feel like cooking so you just reach for whatever is convenient, consider prepping your meals ahead of time. This way you have dinner or lunch ready to go when you're hungry and you can be sure you include healthy options.^[15]
- If you have time on the weekend, spend a few hours chopping and cooking vegetables, cooking healthy carbs (like quinoa or sweet potatoes) and roasting, grilling, or baking your favorite proteins. Then you can put these together in endless combinations for your meals throughout the week.
3
Track your food intake. If you know you have to write down everything you eat during the day, you're more likely to eat less – and avoid foods that are bad for you. Start a food journal where you track what you eat for breakfast, lunch, and dinner, as well as any snacks throughout the day.^[16]
- Tracking your food can also help you see when you're more likely to eat stuff that's not great for you. Review your journal to see where you can improve.
4

Eat more than 3 hours before you go to bed. If you eat dinner too late, your body doesn't have a chance to process what you've eaten before you fall asleep. Give yourself at least 3 hours between when you have your last meal of the day and when you go to bed.

Diet Changes and Exercises to Help Lose Back Fat

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Question

What exercises will help you lose back fat?

Alphonso White
Certified Personal Trainer, CompleteBody NYC

Alphonso White is a Certified Personal Trainer and Fitness Coach at CompleteBody in New York City. With over 20 years of experience in the personal fitness industry, Alphonso specializes in fat loss, toning, and functional training. As an ACE Certified Personal Trainer (ACE-CPT), he creates structured, personal workout plans geared towards short and long-term fitness goals. Alphonso also holds a BS in Nutrition and Exercise Science from Queens College and is a Black Belt in Seido Karate.

Certified Personal Trainer, CompleteBody NYC

Expert Answer

There's no single exercise that will help with fat loss; it's a team effort beginning with reducing your caloric intake. However, pull-ups, rows, and pulldowns are excellent exercises to tone your back muscles.

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To lose upper back fat, make sure you're following a healthy diet and working on toning your back muscles. Just doing one of those things won't result in losing upper back fat.

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Article SummaryX

To lose upper back fat, do plenty of cardio and strength exercises that target your back muscles, and eat a healthy diet. Try to add 5-10 more minutes of cardio to your workout each week, which will burn excess fat. If you don't have time, increase the intensity of your cardio exercises, like running faster for short bursts. You should also do T raises or delt raises with dumbbells to target your shoulder and back muscles. Alternatively, do a few sets of 10-15 planks or pushups if you don't have access to weights. Along with exercise, eat a healthy diet with plenty of fruit, vegetables, and lean protein. Try to cut down on sugar and processed foods, since these increase your fat intake. For more tips from our Personal Training co-author, including how to easily manage your meals through the day, read on!

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