How do I get rid of my back fat?

[littledolly]

Hoping someone can help me here. I am trying to loose weight and have been going to the gym a few times a week. However, since having my daughter (3 years ago!) I have fat on my back that I never had before, and it looks awful when it pokes out under and above my bra strap.

I probably have about 2 stone to loose and I know this will make a difference, but can anyone recommend any exercises that might help it - either machines or weights?

[Joby1970]

30 days shred DVD - we have a thread on here - it has cardio & weights & takes only 20-25 mins in the comfor of your own home (lol).

[LostGirl]

As you said yourself, to lose the fat you have to make sure you are eating in a nice healthy way. To ensure that the weight you are losing is fat and not muscle then try and do a weights session three times a week. Using free weights is generally better than using the machines as you need to use more muscle groups at once which makes the workout harder. The exercises generally also reflect real life movements that you do (eg lunges) rather than isolating single muscles on a machine in a movement that you wouldn't normally do. Having said that, cable machines can be a good way to exercise your upper back by doing a seated row and lateral pull downs. With free weights, a bent over barbell or dumbbell row is effective.

It is always advisable to work your muscles in pairs so that you don't create an imbalance as this can result in injury, for example if you just concentrate on exercising your back without working your chest. For your chest try , press ups and incline bench press with the dumbbells.

Don't be afraid to try heavier weights if you are finding the exercises too easy. If you can do 12- 15 reps with good form and feel like you could still do another rep at the end of the set then you need to lift heavier.

[Carrie06]

Zumba - lots of stretching and waving arms about. Have a look at this: www.freemandance.com