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BACK FAT . HELP
Okay so i gained like 5 lbs since last Nov. and I didnt know waht i was gaining because my legs looked like it was actually getting skinnier and my stomach was normal.
Today when i was about to take a shower and i bent back to look at my back in the mirror,there were random rolls of fat on my back!
is there ANY WAY I Canm get rid of them FAST>?
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Maybe give some free advice about: Fitness?
Yes of course there is! Firstly, you should do the following back exercises:
1. Opposite Extensions (stretches and strengthens your entire back):
a. Lie on your stomach with your arms and legs outstretched. Pull your abdominals in towards your spine, as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
b. Lift your right arm and left leg a small way off the floor and stretch them to opposite ends of the room. Hold for five slow counts, then slowly lower. Do the next repetition with your left arm and right leg and alternate until you have completed all repetitions.
2. Back lifts (strengthens your lower back):
a. Lie on your stomach with your palms resting on the floor near your shoulders and with your legs outstretched. Pull your abdominals in towards your spine as if you are trying to create a space between your belly button and the floor. Rest your forehead on the floor to align your neck with the rest of your spine.
b. Without using your hands, lift your head and chest up off the floor as high as you comfortably can. Your palms will lift a small way off the floor too. Hold a moment until you feel a stretch through your lower back and then slowly lower. c.Repeat until you have completed all repetitions.
3. Rows (strengthens your upper back):
a. Stand with your feet straddled front and back about a stride length apart. Hold a free weight or soup can in your right hand and lean forward. b. Place your left hand on your left thigh for support. Stretch your right arm down.
c. Bend your right arm until your hand is at waist level and then slowly lower to the start. Once you have completed all reps, repeat with your left arm.
Drink LOTS of water, and try to get like a 40-30-30 ratio of carbs, protein and fats. Watch your sugar intake and make sure to do aerobic exercises at least 3 times a week.
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