How to Get Rid of Back Fat and Flabby Arms

How to Get Rid of Back Fat and Flabby Arms

Nov 17, 17

There are certain rules about fat loss that you cannot change but must learn to work around. The most basic one is that not everyone’s body stores fat the same way. When you consume excess calories, the fat cells accumulate in trouble areas according to your hormones and genetics. Therefore, the first thing that anyone on a journey to lose fat does is to consume fewer calories than what is required.

You can cut down on calories you consume to lose fat; however, you have to be careful about not becoming nutritionally deficient in the process. And this is where exercise comes in. By boosting your calorie burn rate, you are able to lose fat much more efficiently.

Prioritize Cardio

We all know that by doing twists and curls, we are specifically targeting our arm and back muscles, but these do not help you lose fat. This also does not mean that you omit these routines either, as they are perfect for muscle toning.

You should take your pick of cardio from kickboxing, biking, hiking, kayaking and jogging or any other activity that gets your heart racing counts. The ideal amount of cardio you should dedicate every week is 250 minutes. Once you have established the stamina for moderate intensity workouts for sure, up the bar and incorporate higher intensity exercises too. You can do this by fastening the rate of your workout or using other fat burning equipment.

Strength Training

It’s a known fact that strength training does work wonders in producing lean muscle mass which makes your arms and back look very firm. On top of that, it simply reinforces the fat loss goal, since more muscle means leaner mass. The great thing about strength training is that it boosts your metabolism which allows you to burn more calories in a day.

Ideally, you must perform exercises that target different joints at one time so that more muscle is built with each effort. Some of the favourite routines have squats, lunges, and chest presses. You must do these at least thrice a week along with your cardio routine. Remember to stick to the exercises that focus on your back and arm fat. Remember, muscle is a lot firmer and stronger than fat and therefore gives you a healthier look.

Here are some of the exercises you should make a part of your routine:

  • Opposite leg and arm planks
  • Woodchops
  • Bent over rows
  • Pull-ups
  • Side Planks
  • Push-ups

You must start with 2 to 3 sets and 10 to 15 reps.

Your Shoulders and Posture Count

Look into the mirror and notice the shape your back makes. Does it arch into a soft C? Are your shoulders rounded? As natural as it may look, it’s actually a syndrome, the product of stretched back muscles and extremely tight chest muscles.

There is a simple exercise that can help you straighten your posture. Stand with your head and back against the wall. Try to reach the wall with the back of your shoulders. At the same time make sure that your elbows are bent and forearms raised parallel to the floor.


Studies have proven that stress increases cortisol levels in the body. Cortisol is the hormone that packs the fat in your back. The best way to de-stress is to take up yoga. All you may need is a weekly yoga class. The best part about this is that not only will yoga help you de-stress, it will also help you in strengthening your core as well as your back muscles.

Exercise Alone is not enough – keep an eye on What You Eat

It is crucial that you watch what you eat. You don’t just want foods that are low in fat content, you also want meals that keep you energized by fueling you with the nutrients you require for a good workout. The first rule that you must follow is to only start eating real foods. You should take out anything that is processed from your kitchen once you embark on your fat loss journey.

Whole foods will help you feel great throughout the day with the energy that you need along with the vital function that is cutting down on your mood fluctuations.

Every time you feel like you might be craving junk food or fast food, remind yourself that these food items do not have any nutritional value. All that you are really consuming are preservatives and flavour enhancers.  

Here are some foods that you should definitely incorporate into your daily meals:

  • Eggs
  • Leafy greens
  • Salmon
  • Chicken breast
  • Lean beef
  • Avocado
  • Apple cider vinegar
  • Whole grains
  • Nuts

How Much Sleep Are You Getting

When you skip on those essential sleep hours, you are lowering the hormone leptin which inhibits hunger. When you have lower leptin levels, your body perceives it as a shortage of food and to counter that boosts your appetite. When you are too hungry all of a sudden, you find yourself craving comfort food.


Most of the time when we are hungry, we may just need water. This is very true for untimely hunger pangs, which is actually dehydration. Getting enough water during the day can fill your body up enough to not overindulge during meal times. You slave away so hard during your workout sessions, you don’t want to ruin it by having unhealthy fattening foods.

No one likes to bare jiggly arms and back fat that rolls over the line of your bra. An all-around exercise and nutrition plan may just be what you need to get rid of these. To top it up, you can always use handy equipment like arm shapers to sculpt these body parts.

There you have it, all the essential things you need in your lifestyle to get rid of back and arm fat. These pointers work mostly in sync. So make sure that you devise a plan of your daily schedule that has all of the workout routines and a balanced meal plan.   

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* Individual results may vary. Diet and exercise recommended. † Your results may vary