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How Can I Lose My Lower Back Fat?

A conditioning specialist in Scottsdale, Arizona. He holds a Bachelor's of Science in Exercise Science. His articles will help you!
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How Can I Lose My Lower Back Fat?

I am a 23 year old female. I have recently started a workout program that has been quite successful. I have reduced my carb intake and increased my protein intake. I am inconsistent with supplements. I alternate between many, mostly Ripped Fuel, Xenadrine NRG and Hydroxycut type of supplements. I do approx. 45 min cardio 3-5 times per week and weightlifting 4-5 days a week alternating legs, bi/triceps, back & chest. What I want to know is what I can do to lose my back fat? I am not sure what part of the body this extra fat is from, it is my lower back above the buttock, but only on the sides, not in the middle. It must be "love handles". I have a fairly flat stomach. My total body fat varied but in the stomach area is around 18% and the back 35%. Any suggestions?

There is unfortunately no way to spot reduce. Even training a specific area does not guarantee that you will lose bodyfat from that specific region. There are a few things to consider though. You mentioned that you have made significant progress, this may prove that patience is the key. It may take some time, but you should see body fat come off from this unpleasant area.

Another factor to consider is making sure that you are making progress and not plateauing. If you are consistently achieving body composition changes then you are definately on the right path and I would continue the program you are following. However, in every program changes need to be made in some form or another. Here are a few methods to add variation to your program.

  1. Change exercise order
  2. Decrease rest intervals
  3. Use a different stance, grip, or bar
  4. Perform exercises you are not good at
  5. Change the pairing of muscle groups
  6. Use various set/rep schemes
  7. Change the speed of movement

These are but a few ways to manipulate one's program. When the goal is to achieve body composition changes it is not so necessary to be aware of the impact of these variables on strength or various fitness qualities.

The factor we can not neglect is the nutrition variable. Since you did not mention what you were eating in detail it is hard for me to make any specific recommendations. In my experience though I can recommend that you make sure you are eating Essential Fatty Acids from sources such as fish oils, flaxseed oil, olive oil, and nuts. Make sure that they quality of carbs is high as in the form of leafy green vegetables and fibrous fruits. It is key to remember that low carb does not mean high protein as much as the increase in quality fats is needed.

Lastly, varying one's "cardio" program is just as necessary as the weight training. My "Getting In Shape" series outlines some not so common methods of performing cardio. Some of my favorite other methods include the use of jump ropes, high rep one arm snatches, and various body calisthenics. If you are content with using the typical aerobic machines in a gym, you can use these methods to employ variation.

  1. Use various interval forms of training
  2. Use different speeds or inclines
  3. Use a piece of equipment you are not accustomed

Again, these are just a couple of easy methods that can be used right away and can add a new challenge to your program.

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