1. To begin with … just hide them. Even if a tight T-shirts – it’s stylish, this is not the best time to wear them. In contrast, choose loose clothing that will not fit around every inch of your body. And ladies, be sure that your bra is too tight you do not, or bulge at the straps will become even more noticeable. I advise you to wear on a t-shirt, shirt, or even a sports bra over the topic – something, which runs between your back and your clothes. And last but important point – good posture will help you look slimmer and smooth the look of your back.
2. Set a reachable goal. The worst thing you can do – is to try to immediately achieve a lot. Do not forget to be gentle with yourself, and try to set modest but specific tasks. In a week you can drop 450 – 900 grams. It is important not to lose weight faster, because it may harm the health and, if you will be bad, you will quickly refuse this scheme, and gain back all the pounds dropped. Keep a record of your exercises and diet in order to celebrate the successes and maintain your own risk. Another key to success – is anyone’s support. Your son is glued to the couch? He also gained a little weight loss, is not it? Let running with you! Support for family and friends can help in achieving healthy success.
3. Stick to your diet. Pretty much can be achieved without starvation (definitely not a good idea) and even without giving up favorite foods. The main thing – it’s moderation. Start with small changes, such as replacing white bread, multigrain, whole grains contain fewer calories and, therefore, fit us anymore. Eat fruits and vegetables whenever you want. If you do not like fruits and vegetables, you can chop the apples and bananas in a nice cup of … and it will make them taste better. Try to eat only healthy food, avoid nighttime snacking, and – this is very important – eat regularly. Skipping breakfast can lead to overeating later.
4. Get regular fitness, sports. Yes, in order to get rid of fat on the back have to do exercises. If you have a nearby sports club, get a subscription. It is best for weight loss and exercise your back fit swimming. But whatever you choose, – the main thing is to practice regularly. To win over the fat pay a day 30 – 60 minutes of such exercises, which resulted in your heart will beat faster, and you sweat. Do not do before going to bed, otherwise you will be hard to sleep and health sleep is very important when losing weight.
5. Get rid of fat on your back with the help of special exercises.
Even after you become to lose weight (and will definitely look slimmer), you may notice that the fat on the back – left. Unfortunately, the back – this is one of the most stubborn places, and will need to develop a plan of attack. Make your target back to yoga: these workouts will help you get rid of fat back, and at the same time to overcome a possible stress (especially yoga). There are also special exercises, which regularly with the execution, must save your back from these deposits and help keep it in shape. These exercises will be described below. Always consult your doctor .
Exercises for the back.
Opposite arm and leg lifts: Lying on the floor, face to the floor. Slowly lift your right arm and left leg, keeping your pelvis on the floor and the chest. Stop if you feel pain. Hold for a few seconds, lower arm and leg and repeat with your left hand and right foot. Try to do to begin with five lifts on each side, then when get used to it, perform more lifts (in three sets).
Workout Back: Sitting on the edge of a chair, holding dumbbells weighing about a kilogram. Lean forward from hips, chin to the chest press, back should be flat. Begin slowly raise your hands at your sides, bending your elbows to compress the blades together. Pause, then slowly lower your arms. For a start, repeat the exercise ten times (in three sets), and if you feel the results … try heavier weights.
Stretching back: Lying on the floor, arms at the sides (palms down). Slowly lift your head and chest, keep looking down, but keep your head tight, if it seeks to advance. Now put your hands up, tossing hands and pointing big thumb. Your task is to make four repeat, stopping for 20 seconds.
Follow these guidelines and you’ll soon be able to get rid of fat on your back!