How Do I Lose My
Stomach and Back Fat?
I have a very large abdominal section and back fat.
What exercises and how many calories should I drop in order to get rid of it?
n terms of toning up your abdominal section and removing
fat from your back, this just simply comes down to really fine tuning your diet
and eliminating all the excess and empty calories from your daily intake. The
best way to do this is to write down everything you eat. You can download our
free diet journals here:
The safest total weight loss per week is 1 pound.
There is 3,500 calories in a pound of body fat, so in order to lose 1 pound, you
simply need to create a 500 calorie deficit per day. Over the course of a week,
this equals out to 3,500 calories or 1 pound. The best way to hit this 500 number
every day is to create a 250 calorie deficit through your diet and another 250
calorie deficit through cardio exercise. Remember, you want to fuel your body
with high nutrient foods and keep your metabolism "stoked" throughout
The worst thing you can do is limit your food intake to severely
which will cause your body to go into starvation mode and hold onto your body
fat reserves. Your body is thinking its getting ready for a period of famine and
will hold onto all the energy it can to survive this period. I recommend eating
at least 1,500 calories per day and make sure you're eating "clean"
and nutritious food. You want to make sure to eliminate all the excess and empty
calories from your daily intake.
I would recommend a general "clean"
diet to adhere to. I would focus on lean protein sources (chicken breast, turkey
breast, egg whites) and non-white starchy carbs such as brown rice, whole wheat
pasta and boiled red potatoes. If you can eat these starchy carbs and keep your
body fat down, then enjoy them!
Along with a very clean diet and proper
cardio, you also want to directly hit your abs with different exercises. Here
are the best ones I recommend:
To tone up the lower back, one of the best exercises
is back extensions which you can review here:
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