Getting rid of back fat helps you in two ways. First, you are actually getting rid of back fat and getting yourself into a slim and nicely shaped body. And second, by strengthening your back, you are preventing injuries closely related with long hours of sitting (herniated disc, for example).
But let’s start with the back fat, something you probably never thought you would gain. Usually, when fat is mentioned, the first thing people think of is belly or stomach fat, butt fat, and thigh fat (cellulite). But like it or not, back fat is actually a thing—something you need to eliminate.
That being said, since I have some experience with long hours of sitting (as well as back fat), I’ve decided to share a training guide that will help you not only get rid of back fat, but also strengthen your back to prevent further injuries. You’ll need to follow the guidelines for 90 days, and after that, you’re ready to go. Bonus tip: make sure to eat healthy, drink lots of water, and sleep properly during training. That being said, let’s take a look at the training guide.
At the beginning, you need to prepare your body for what will follow in the next 90 days. That being said, you need to start easy, slowly and steadily working your way up.
There is a reason why there are three levels in everything: beginner, intermediate, and advanced. Your first month is your beginner’s course. Don’t expect fast results. If you are one of those people looking for a quick fix, this is not the article for you.
Day 1: Reverse Fly, 4 rounds
This exercise will slowly prepare your back, while also working on your hands and arms strength.
Day 2: Standing Twist, 4 rounds
No extra equipment needed, just your body. The standing twist is like plank, in that it works your entire core. This exercise will serve as a warm-up later in the training guide.
Day 3: Alternating Superman, 4 rounds
If you ever end up in physical therapy for a bad back, alternating superman is the first exercise they’ll give you. This exercise stretches your entire back, preparing you for what’s to come.
Day 4: Rest Day
You can do yoga during your rest day, relaxing and soothing your muscles. Your muscles will be thankful, and you’ll be mentally and physically prepared for the following days.
Day 5: Seal Jumping Jacks, 4 rounds
Another exercise that will later serve as a warm-up session. Again, the goal is to activate the muscles.
Day 6: Bent-Over Dumbbell Rows with a Twist, 4 rounds
This exercise is specifically designed to target your middle back, providing support for your lower and upper back.
Day 7: Time to Rest
You can use the day to go for a walk or something that will get your mind off working out.
After warming up and activating your back, it’s time to increase the intensity a little bit.
Day 1: Mix exercises from Day 1 and Day 2 from the previous week
Day 2: Mix exercises from Day 2 and Day 3 from the previous week
Day 3: Yoga; here is another Yoga for beginners video
Day 4: Mix exercises from Day 3 and Day 4 from the previous week
Day 5: Mix exercises from Day 4 and Day 5 from the previous week (notice the pattern yet?)
Day 6: Mix exercises from Day 5 and two times Day 6 from the previous week
Day 7: As usually, the last day of the week is reserved for rest