What workouts can I do to loose upper back fat?

[Anonymous]

Updates

1 y

I’m 5’4 124 and I want to lose weight on my upper back /sides and inner thighs /arms and stomach and of course double chin. Any workout that might help? I’m not over weight but I tend to have more fat in those place

[Anonymous]

Fat loss in specific areas of the body, such as the upper back, is not possible through targeted exercises alone. However, incorporating a combination of strength training and cardio exercises can help you lose overall body fat and improve muscle tone in the upper back area.

Here are a few exercises that can help tone and strengthen your upper back muscles:

1. Lat pulldowns: This exercise targets the latissimus dorsi muscles in the upper back. Use a lat pulldown machine or resistance band to perform this exercise.

2. Seated rows: This exercise targets the rhomboid and trapezius muscles in the upper back. Use a cable machine or resistance band to perform this exercise.

3. Bent-over rows: This exercise targets the rhomboid and trapezius muscles in the upper back, as well as the biceps. Use dumbbells or a barbell to perform this exercise.

4. Cardio exercises: Incorporating cardio exercises, such as running, cycling, or swimming, can help you burn overall body fat, including in the upper back area.

Remember, it's important to combine exercise with a healthy diet and overall healthy lifestyle habits for optimal results. It's also important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

[Danny_dan92]

Lat pull downs. You cannot target specific areas to lose fat by the way.




What will happen tho is as you build lean muscle mass in certain areas, those areas will look better due to the muscle tissue being closer to the skin.




If you want to burn fat you either need to be in a caloric deficit or be at maintenance level. And this is determined based on how overall fit you are. Since the more fit you are the more calories your body needs due to being more efficient

[D_Bone_Steak]

You can't spot reduce. Your genetics determine where the fat goes the most and the only cure is an overall fat reduction... or liposuction.

The places you've described where the fat is... I'm thinking of some types of Asian or Native American descent. Of course, I'm probably wrong, but I wanted to make a guess for some stupid reason. I've seen all races get the fat in those places... I just notice who gets what cards dealt to them the most.

[D_Bone_Steak]

I would go with Native American descent the most. Wider shoulders with a lot of fat retention there. That would include like Mexican and any other sort of mix.

[D_Bone_Steak]

It's hit or miss though.

[Asker]

I’m Mexican but I’m very skinny I just have stubborn fat lol

[D_Bone_Steak]

I know... I do pay attention which is why I can guess so close just from what you told me. I bet you're hawt, so I wasn't trying to say anything in that department... Just where the fat gets placed is all I was going off from. by the way don't wish that thigh fat away from the thighs... thicc thighs save lives. The weight to height isn't all that big. With a waist circumference, I can probably describe your BMI.

[D_Bone_Steak]

That and I can tell what race people are just from the skeleton... I'm weird like that.

[exitseven]

You really cannot just lose fat in one area. You need to lose weight all over and also work your back and shoulder muscles

[Keishio]

Put some attention on calorie control and progressive overload on compound movements

[Anonymous]

Diet, and talk to a trainer.