How do I get rid of back fat?

There’s no single exercise you can do to get rid of fat only on your back, or anywhere else. There’s just no spot reducing. To lose fat on your back, you’ll have to burn calories and lose fat all over. In doing so, you should shrink the fat on your back, too.

If you’ve been gaining fat, take a look at your diet and exercise routine. Are you eating more and/or exercising less? If so, something has to change. To lose a pound of fat, you need to create a deficit of 3,500 calories by eating less and exercising more.

What exercises are best? Whichever ones you like! The rule of thumb is that if you’re enjoying an activity, you’ll stick with it the No. 1 thing is adherence.

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