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
As we said at the beginning, the first month is your beginner’s course. The exercises aren’t mixed up much; just increasing intensity and tempo. For Week 3, you want to increase the tempo and reduce the rest to 15 seconds between rounds.
As for exercises, do Week 2 all over again, but with a higher intensity. Don’t forget your diet!
It is time to mix things up a little bit, but still with the same exercises from Week 1. Reduce the rest time further to 10 seconds (if possible), and throw in some cardio as well.
- Day 1: Mix exercises from Day 1 and Day 6 from Week 1
- Day 2: Mix exercises from Day 2 and Day 5 from Week 1
- Day 3: Do Day 3 two times
- Day 4: Yoga day; here is another yoga video
- Day 5: Cardio exercises; here is something you can try
- Day 6: This is your ultimate test, as you need to do all exercises from Day 1, 2, 3, 5, and 6
- Day 7: Well-deserved rest!
It’s time to change your routine and throw in some new and more advanced exercises. That being said, be sure to remember the exercises from Month 1, and use them for your warm-up session, if you’d like. Let’s go.
You’ll need some extra equipment for the second month, such as sets of dumbbells, an exercise ball, a yoga mat, and a chair.
- Day 1
A 3-circuit training of seal jumps, bent-over rows (12 reps), single-arm dumbbell rows (12 reps on each arm) and push-ups (20 reps). Make sure to rest between exercises for 15 to 20 seconds, and do all exercises three times.
- Day 2
Time for some tabata training. Complete the routine two times. The trick in tabata is active rest, or the 10 seconds between exercises when you are actually moving.
- Day 3
Time for some advanced yoga. Now, you don’t have to do the entire yoga training session (most of these videos last for 20-30 minutes). If you like, just take few stretches from the playbook, and do them yourself.
- Day 4
Rest as much as you can, since there are two more days with a high-intensity workout.
- Day 5
Four circuits of back and shoulder exercises. Warm-up with some seal jumps, and then do front lateral raises (15 reps), bent-over rows (15 reps), push-ups (25 reps), upright rows (15 reps), and single-arm rows (15 reps per arm). Rest for 20 seconds between exercises. (Videos for the other exercises were provided earlier in the article.)
- Day 6
Cardio all the way. Note: if the cardio workout is too much for you, don’t do 30 minutes—just do 15 minutes.
- Day 7: Another day for rest at the office.
The same routine applies for every week of the second month. You can increase intensity, or reduce the rest time as you advance.
You’re nearly at the finish line, only 30 days left! I’m sure your back is already feeling much better, and your posture has improved. That being said, it’s time to wrap this up. After you have finished the 90-day training regime, I recommend doing Month 2 and Month 3 for as long as you like to keep your back in shape. Remember, after the 3-month challenge, you can’t ignore everything you’ve learned. You need to keep your back in shape.
There are 9 exercises for Month 3, and you’ll be doing them every day for a 30-day period. Of course, there are two days of rest (Day 4 and Day 7) each week. I recommend using Day 4 for yoga. As for the exercises, my advice would be doing 10 reps of each, three sets, with 15 to 20 seconds rest in between each set.
The exercises are the following:
- Close-grip chin up
- Dumbbell renegade row
- Dumbbell shoulder press
- Straight pull-down
- Side plank with row
- Face pull with external rotation
- Dumbbell Y-raises
- Standing reverse fly
You can use the pictures to see how they are performed, or you can search for them on YouTube.
That’s is all from me for now. Enjoy the , so enjoy the back training workout!.