Weight Loss Questions - How Do I Lose My Stomach and Back Fat?

Weight Loss Question:
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?

Weight Loss Answer:
In 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:

• Diet Journals

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 day.

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:

• Hanging Leg Raises
  
  
• Exercise Ball Crunches

To tone up the lower back, one of the best exercises is back extensions which you can review here:

• Back Extensions

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