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How to Get Rid of Lower Back Fat

written by: Travis • edited by: KJ Fitness,Ink • updated: 4/13/2011

If you are like the majority of the population, then you suffer from stubborn lower back fat that never seems to go away. Here is a list of several tips that will help you overcome this obstacle in your weight loss endeavors.

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    How to Lose Lower Back Fat

    When we look at our love handles, we often overlook the fact that they could be caused by lower back fat. Getting rid of this can mean the difference between having a nice slender appearance or that sexy "V" shape that many long for. There are many ways to get rid of lower back fat, but keep in mind that there is no “spot cure” for fat in any area.

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    Building Muscle Gets Rid of Back Fat

    The first essential thing to do to lose lower back fat and love handles is to build the muscle around your core. You want to build your abdomen to take stress off of your back, give the appearance of a sexy midsection, and help to reduce your love handles. You should also work to improve the strength of your lower back as well. Some examples of good core exercises to do are front squats, deadlifts, power cleans, stability ball exercises, hyperextentions, and weighted sit ups. Another benefit of building these muscles is that the more muscle you gain, the more overall fat your body will burn. That's because lean muscle mass is a highly metabolically active tissue that requires lots of calories to burn and use for fuel.

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    Start a Weight Loss Program

    As I just mention, muscle burns fat which leads into the next point – follow a weight loss program. If you want to lose weight in any area, you must lose weight all around first. Your body will not just burn fat from one area. Make sure that you are following a fairly strict diet with an ample supply of protein, nutrients, and water. You should also be eating more frequently with fewer overall calories per meal. To lose lower back fat, you follow a cardiovascular regimen as well.

    One thing you want to be aware of is the common misconception that cardio alone is the best way to lose weight. This is not true. You want to primarily focus on resistance training first, then supplement that with cardio training. The benefits of weight training are that it will supercharge your metabolism and build muscle that ultimately burns calories. Wouldn’t you rather burn more calories doing what you already do than run all of the time?

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    Final Steps

    Finally, you want to make sure that you allow yourself to recover fully from each training session. This is very critical if you are just starting a new strength training routine. Remember, that your body needs rest to grow new muscle cells. Make sure that you are letting your body do this by not training the same muscle two days in a row.

    Getting rid of your back fat or love handles is not an impossible or terribly difficult task to complete. I personally have a stubborn lower back that collects fat as if it were a sponge. However, I know that I just have to stop being lazy and do something about it. You can too. Take these tips with you and get rid of your lower back fat!