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Blast Away Back Fat!

pHion Balance  |  0 Comment

For many women, battling the bulge is an around the clock affair fraught with frustration and an overwhelming feeling of failure when all of (what felt like) hard work results in little or no movement on the scale. Sound like you? Unless you have been diagnosed as “weight loss resistant” or you take one the more than 100 medications that cause weight gain, you don’t have to be. You can get rid of those unsightly bulges around your back, butt, and belly by dedicating your life to two things—eating right and exercising.

You’ve probably heard that you can “spot reduce” without paying much attention to other areas that need help. Unfortunately, no matter where the fat may have settled, focusing on that one trouble spot won’t work. You have to work on your entire body inside and out if you want noticeable and lasting results.

So, to blast away back fat you have to start with blasting all of the bad food in your icebox. Stock your fridge and cupboards with fruits, vegetables, whole grains, beans & legumes, and healthy proteins such as fish and skinless chicken. At every meal, pile on the fruits and/or veggies (should make up 50 percent of more of your plate), a serving of protein (beans are packed with protein too), and a grain such as cereal, brown rice or whole wheat bread. Eating this way will also help your system process and eliminate food waste better because fiber intake will increase, naturally.

While snacking between meals is an excellent way to keep the metabolism revved, you have to know what types of snacks to choose. Stay away from refined carbs (cookies, cake, candy, chips) and reach for snacks such as Brussels sprouts and carrots, seaweed (roasted of course), apples & almond butter, Greek yogurt, avocado, nut mix (raw),  hard boiled eggs, berries, or edamame. Once your diet is under control, you will likely notice some weight loss, which is likely water weight. Exercise will help you continue to lose fat and tone those trouble areas.

While exercising and dieting, you might notice that the one half to two pounds you’re losing each week seems to be disappearing from everywhere but your back. The back is one of the most stubborn areas of the body, so you must learn to be patient. If you are truly dedicated and persistent, the fat will start to melt away when you least expect it. Just stick with it. To ensure success, you must cross train (cardio) and strength train.

Cardio should be done anywhere from three to five days a week, and weight training at least two days a week with a day or two of rest in between. Shoot for 30 minutes to an hour of cardio exercise such as jogging, swimming, cycling or power walking or take an aerobics class such as Zumba or Step. If you can squeeze it into your schedule, try Pilates or Yoga a few times a month. Both routines, whether done at home or at the health club, lengthen and tone the body all over to create muscles that help burn fat without the bulk.

As for strength training, head-to-toe training is key, with a strong focus on exercises that tone and strengthen the back. Prevention Magazine recommends engaging in these back exercises five times per week, but the routine might be too demanding to maintain long-term. Engaging several times per week is plenty and this will help prevent burn out. Good luck!

Here's to your wellness,


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