What is Back Fat?

What is Back Fat? img

Fat is a tricky thing to deal with because you never really know where it’s going to form. Some people might have more fat in their thighs or abdomen. Other people might see more fat on their arms, while some might gain more around their face.

But some people might be prone to fat deposits on their back. Back fat is often the result of weight gain, but it might also have something to do with genetics or even your posture. Living a sedentary lifestyle or eating too many calories can accelerate fat growth, too.

Nabbing back fat can be difficult, but it’s definitely not impossible. Let’s take a look at a few of the best exercises, diet tips, and cosmetic surgery options you can take to get a more toned and muscular-looking back.

Exercises for Reducing Back Fat

You can’t just target your back on its own if you want to reduce back fat. The only real way to eliminate fat deposits in one specific area is with cosmetic surgery. When it comes to exercise, full-body cardio has got your back (literally)!


When you get your heart rate up, you can get your body into a calorie deficit, meaning you’re burning more calories than you’re consuming. When you do this, your body converts stored fat into usable energy to keep you going. 

Your body can then eliminate some of the fat through perspiration. So if you can get yourself sweating a ton, you might be able to burn even more fat. In general, you should do 150 minutes of moderate cardio a week or 75 minutes of intense aerobic activity to stay fit.

Moderate cardio activities include things like briskly walking, swimming, hiking, or mowing the lawn. Intense activities are things like HIIT classes, running, biking, or dancing. Try to spread your exercises throughout the week to condition your body. Rowing is a great cardio exercise that also works the deltoid, rhomboids, and trapezius muscles in your back.

The thing about cardio is that while it will burn fat, it can also burn muscle. Having a fat-free back is great, but it might make you look scrawny and frail without properly supplementing aerobic activity with strength training exercises.

Strength Exercises for the Back

You don’t need a fancy gym membership to work your back and build some muscle. In fact, all you really need is a pair of dumbbells. Start at a lower weight until you can build enough muscle to move up.

Bent over rows are a classic exercise that works the back muscles while also giving some love to your biceps. Stand with your feet shoulder width apart and hinge your hips back. Try to make your back parallel with the floor under you.

Holding dumbbells in your hands, palms down, lift the weights up to the side of your abdomen, squeezing your shoulder blades. Slowly lower back to the starting position and repeat. You can also do a reverse bent over row by facing your palms upward. This focuses on your biceps a bit more.

Reverse flys really focus on the latissimus dorsi towards the lower portion of your back. Start in the same position as the bent over row, but bring the weights out to your sides, kind of like you are flapping your wings. Squeeze your shoulder blades at the top of each movement as if you’re trying to grip a pencil with your back.

Back extensions don’t require any weight at all. Lie on your stomach and bring your hands to your temples, elbows out to the side. Engage your glutes and core to lift your shoulders and chest off the floor. Squeeze your shoulder blades tight together. Lift your legs too for a more intense workout.

These are surefire ways to get your back looking as ripped and toned as pro athletes like Serena Williams. Keep at it and don’t give up!

Reducing Back Fat Through Nutrition

Mindful eating is one of your best defenses against fat buildup in any part of your body. In addition to leading an active lifestyle, you’ll want to make sure you’re eating just as good. This will not only shed back fat, but it will keep it at bay for longer.

Refined grains and processed foods like white rice, pasta, chips, and deli meats might taste delicious, but they won’t do anything good for your body. Try to limit your intake of these types of foods as much as you can.

In their place, go for complex carbohydrates that incorporate fiber and protein. For example, swap regular pasta for whole grain pasta. Instead of chips and dip, try some carrots with delicious hummus. It’s all about making minor changes for major benefits.

In addition to that, increase your intake of fruits and vegetables. You’ll also want protein-rich foods if you’re trying to build more back muscle. Proteins are the primary structural components that repair damaged tissue. This is essential for your post-workout snack to help your muscles recover more quickly.

Perfect Your Posture

If you work at a desk all day long, or you just like to lounge around on the couch, there’s a good chance your posture has seen better days. Slouching over won’t contribute to more fat on your back, but it can make the fat look worse than it actually is.

Improving the appearance of your back might be as simple as standing up straight. Yoga is a great technique for improving your posture. Poses such as the cobra, downward facing dog, and bridge pose are all great and easy ways to straighten your spine and possibly reduce the appearance of pesky fat deposits.

Cosmetic Procedures to Reduce Back Fat

If diet, exercise, and standing up straight aren’t enough to get your fat deposits to go away, you still have another option. Cosmetic surgeries are effective at removing stubborn fat in a number of locations in your body.

Surgical Procedures

Liposuction can be used to remove larger deposits of fat in the back. This is a common plastic surgery procedure where small (5mm) incisions are made in your back. Then, a tool called a cannula is inserted to dislodge fat deposits so they can be removed with a surgical vacuum or syringe, depending on the size of the fat deposit.

Sometimes, the problem isn’t too much fat but too much skin. If that’s the case, you might benefit from a back lift surgery. During this procedure, an incision is made along the target area and excess skin is trimmed. Then, the skin is repositioned over your new body contour.

Either way, these procedures are great for more moderate to severe cases of back fat. If you have more mild cases, you may be able to get by with a nonsurgical alternative.

Nonsurgical Procedures

If your back fat is just enough to make you feel uncomfortable, but not enough to warrant a surgical procedure, there are options that never even require a single incision.

Radiofrequency lipolysis is a form of non-surgical fat removal that uses radiofrequency waves to  heat subdermal fat beyond repair. After that, your body’s lymphatic system steps in and finishes the job by removing the fat through using the restroom or perspiring.

Ultrasonic cavitation is another technique that never breaks the skin. Also known as natural liposuction, this procedure uses an ultrasound tool that is slid across your back to burst fat cells and let your lymphatic system take over yet again.

Both of these techniques are quick and painless. Plus, they have virtually no recovery time so you can get back to what you love most from the moment you leave the office. These are great options if you have a small amount of back fat that you’re wanting to dispose of.

In Conclusion

Back fat accumulates due to weight fluctuations or genetic factors. It might even become more pronounced due to poor posture. The good news is that there are plenty of ways to give you a more toned and fat-free backside.

Cardio and strength training exercises will help to shed the fat and tone your muscles, respectively. And as you train, you want to make sure you’re supplementing an active lifestyle with a healthy diet free of processed foods and filled with fruits or vegetables.

Doing yoga poses to improve your posture might even eliminate the appearance of fat deposits on your back. Try things like the cobra or downward facing dog to improve the curvature of your spine.

If all else fails, surgical liposuction or nonsurgical lipolysis are equally effective options. At PH-1 Miami we are happy to help guide you towards your best looking back through every single one of these healthy habits.

Don’t turn your back on your body goals. Click here to fill out our inquiry form so we can get you closer to your best body.

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