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As a seasoned Pt I get it that Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat. It can be frustrating, especially since you can’t spot reduce.
The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat.
1.Atrophy back of the muscle’s
This basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training)use it or loose it is a big thing when it comes to working your muscle’s
The second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of ‘muffin top’.
The good news is, you can get rid of the excess fat just like my client stach
Here are 6 things he did consistently
1.Set a deadline to stop eating by 7pm (this is a deal breaker and great non negotiable)
2.Load up on fruit in the morning (green fruits and berries)2 cups one around 8am one at 10am
3.intermitting fasting once a week (24 hours 2pm-2pm)so you never go full day without eating
4.Add low intensity cardio each day 45 minutes(treadmill incline 10 speed 5)
5.Train with high reps focusing on back twice a week one heavy day(deadlifts)3×10 rep range and one high rep (bodyweight chi ns trx)superset 3×20 rep range with little rest
6.Send me progress pictures to also include measurements 3 sites belly chest and hips and check food diary
It works, if you work it!
So work it you’re worth it!
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