HOW TO GET RID OF BACK FAT AND BUILD MUSCLE, ACCORDING TO EXPERTS
A muscular back isn’t just a flex—there are a ton of health benefits that come with it: Having a strong back can improve your posture, reduce the risk of injury, eliminate back pain, and strengthen your core.
If you’re interested in sculpting your back a bit more, first, know that back fat is totally normal. "Genetics and lifestyle habits play a role in how our body stores fat, and no matter how much we would like to, it is nearly impossible to spot-treat back fat," says Jordan Farrell, CPT, an exercise physiologist and certified personal trainer.
Meet the experts: Jordan Farrell, CPT, is an exercise physiologist and certified personal trainer. Amy Gorin, RD, is a registered dietitian-nutritionist with a specialty in plant-based eating and the owner of Plant Based with Amy. Helen Tieu, RD, is a nutritionist and certified diabetes educator in Vancouver, Canada.
That's true across the board, and it applies to other body parts like your legs and arms too. "When it comes to losing fat and building muscle, unfortunately, we don't get to decide where the fat loss comes from,” Farrell adds. “It's best to focus on overall fat loss through exercise and diet. Over time, that will help in reducing fat in that area.”
Ahead, find out the best tips on how to eat and exercise to lose back fat and gain muscle—and, of course, make your body stronger in the process.
How To Eat To Lose Back Fat And Build Muscle
Monitor your calorie intake.
To lose weight, you need to be in a calorie deficit. You can eat a nutritious diet and still gain weight if you aren't careful about your portions and overall intake. "I always recommend that your diet is composed of at least 80 percent minimally processed foods," says Helen Tieu, RD, a nutritionist and certified diabetes educator.
Stay hydrated.
Ideally, you want to aim for 11.5 cups of water a day, according to the Mayo Clinic. Water helps flush out toxins and aids with performance during workouts. Additionally, our bodies are made of around 60 percent of water. So when you're not hydrating properly, your body will store whatever water you have in your system to help maintain the balance of water, sodium, and electrolytes, which leads to water weight.
Work more fish into your diet.
The more high-quality protein you eat, the better. Eating fish, like salmon, which is high in omega-3, is associated with long-term weight loss, according to 2021 research in Nutrition and Metabolic Insights. "You can roast salmon and pair it with brown rice and roasted veggies for a quick dinner," says Amy Gorin, RD, a registered dietitian-nutritionist.
Ready for results? Sign up for WH+ today for exclusive meal and strength training plans only available to subscribers.
Load up on fiber.
Fiber keeps you full and can help with weight loss. In fact, 2024 research in Obesity Science and Practice found that eating a diet high in fiber (and protein) can significantly help weight loss. Gorin specifically recommends adding chickpeas to your diet. "I like to add chickpeas to rice bowls, and I also make crunchy chickpeas for a nutritious snack," Gorin notes.
Cut back on alcohol.
"Alcohol slows down the body's ability to process sugar," says Farrell. It can also have an impact on your cravings and dietary decision-making. "If you're a social drinker, that probably leads you to make different food choices" than you would sober, she adds.
How To Train To Lose Back Fat And Build Muscle
Incorporate the right weights into your workout.
Using weights during your workouts plays a big role in eliminating back fat. But using the right weights is just as important. "Be sure to choose an appropriate load that allows your reps to be completed at a full range of motion for each exercise," says Farrell. "You should also be able to complete each rep with control." If you're just starting to use weights, she recommends eight to 12 reps for two to three sets.
Don't neglect your core.
A strong back supports a solid core, and vice versa. By focusing on your core, you're providing yourself with the foundation to take on more activities in and outside the gym. Some exercises for building core strength include dead bugs, bridges, plank variations, bird dogs, and supermans, according to Farrell.
Keep up with your cardio.
Cardio goes a long way when you want to gain muscle and lose weight. "Steady-state cardio such as walking, low-impact aerobics, rowing, and biking are great for fat loss, as they allow you to train at a lower intensity for a longer period, which is also great for your heart," explains Farrell. In other words, embrace those hot girl walks.
Don't be afraid to mix it up in your routine.
There are plenty of machines in the gym that target your back muscles, and you can try out some new moves on the ones you already know. "You can use a TRX suspension trainer for inverted rows, cable machine for rows or lateral pull downs, and kettlebells or dumbbells for unilateral (single side) work," suggests Farrell.
The Best Exercises For Losing Back Fat And Building Muscle
1. Dead Bug
How to:
- Lie faceup with arms extended toward the ceiling in-line with shoulders and legs bent to 90 degrees (knees above hips).
- Pressing the lower back into the floor and engaging the abs, slowly extend and lower the right leg and left arm (overhead) until they nearly touch the floor.
- Pause, then return to start and repeat on other side. That's 1 rep.
- Complete 10 reps.
2. Glute Bridge
How to:
- Lie faceup with feet flat against the floor and knees bent.
- Squeeze glutes and lift hips off of the floor until your body forms a straight line from the knees to shoulders.
- Pause at the top, then lower back down to the starting position. That's 1 rep.
- Complete 10 reps.
3. Forearm Plank Saw
How to:
- Start in a forearm plank position with elbows under shoulders and head to heels aligned, core engaged.
- Lift hips slightly and rock backwards slowly, allowing shoulders to shift behind elbows and heels to push back.
- Then shift forward to bring chest beyond elbows and heels slightly forward.
- Continue moving back and forth for 30 seconds. (Toes and forearms stay rooted to the mat throughout.)
4. Bird Dog
How to:
- Start on all fours (i.e tabletop position) with wrists under shoulders and knees under hips.
- Be sure to engage pelvic floor muscles, then raise left arm in front of you and right leg behind, engaging the glutes to form a straight line from left hand to right foot.
- Hold for a second, then return to start.
- Repeat with opposite arm and leg. That's 1 rep.
- Complete 10 reps.
5. Superman
How to:
- Lie on facedown with arms (overhead) and legs fully extended while keeping your head relaxed and spine neutral by looking at the floor in front of you instead of up.
- Contract core muscles to stabilize spine, while simultaneously raising legs and arms a few inches off the floor, keeping head and neck neutral.
- Hold at top for 3–5 seconds. That's 1 rep.
- Gently lower legs and arms back to the starting position and repeat.
- Complete 10 reps.
Lastly, know that your recovery process is just as important as your workout and meal plan. Getting the right amount of sleep will keep you energized and more likely to stay on track with your goals. (BTW, you're also burning calories when you sleep.)
Your body and mind endure a lot throughout the day, and your nervous system is constantly trying to figure out the best way to manage all the stress, which means increased levels of cortisol. When you give your body rest, you're also able to recover by decreasing cortisol levels and digesting food.
No matter what your fitness goal may be, consistency is key. That means managing expectations is a must. "Usually within that first three to six weeks, we might start noticing some changes, and it really depends on how your body is genetically made up and how it adapts to working out," says Farrell. "So it's really just about giving yourself grace."
Try 200+ at home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio free for 14 days!
2025-04-01T15:03:00Z