• Transformed by Spence

Seven SLFitness Reasons Why You Can’t Lose Back Fat!

SLFitness Transformation

Pinpoint those hard to reach, fat stubborn areas for a better shaped back…

Everyone has their trouble areas. I often work with clients that have trouble shedding back fat. It can be frustrating, especially since you can’t spot reduce (or can you). The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back, excess body fat and water retention. Atrophy of the back muscles basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training).

High Sodium -

Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of “flabby back” round your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of ‘muffin top’. The good news is, you can get rid of the excess fat. Rather than just watching your calorie intake you’re going to have to construct a focused plan that avoids these things. Or at least I can make a plan for you tailored to meet those hard to reach areas!



Water retention and flabby back.

Working through those reasons then…

JD Spin Studio

You’re not performing resistance training – To burn calories and body fat efficiently, you’re going to have to incorporate a workout regimen that involves back exercises. This involves resistance training that includes machines, dumbbells, or even bodyweight exercises. Find what works for you and stick to it, my Spencer Lissamore – Personal Trainer & Body Transformation… plans start at 4 weeks however for optimal results always try to stick to a plan for a minimum of 6 to 8 weeks to give the muscle memory time to settle in.

Your cardio game is wank – If you want to get rid of that stubborn back fat, you are going to have to increase the duration, time, and intensity of your cardio. It doesn’t matter what cardio option you chose, just make sure the overall goal is burning body fat. Calories are a good way to determine loss of fat however try to switch up High Intensity with Steady State cardiovascular. A great combination of course, are Spin classes’ which I will be soon conducting at the newly made

JD Gyms – Wolverhampton be sure to check out this new £2,000,000 complex if you live within the area!

Diet – It doesn’t take much to sabotage your hard work in the gym. The first way to do it is by eating poorly. Burning fat and getting a lean sculpted back is going to take discipline and a structured eating plan of healthy proteins and fat and nutritious carbohydrates daily. Your macronutrients differ depending on your body type, to determine yours get in touch.

You’re missing the point – Your back is made up of four main muscles, the upper consists of the rhomboids and trapezius, the middle is the lattissimus dorsi, and the lower is the erector spinae. Spot reducing is not possible, so it’s important to focus on muscles that also surround your back so you are well rounded and proportioned. Volume training with high sets and repetitions (up to 15) I find get the muscle groups filled with blood and well fed during exercise.

You’re lacking variation – Variation is the key to results and preventing boredom or burnout. I recommend not getting to that point. I suggest finding a combination of exercises and workout routines that will target your back while also keeping you engaged and motivated to exercise. Switch it up from time to time. Do not follow a generic back plan which will find you getting complacent and less driven. Follow a SLFitness plan to keep things spiced up and the back muscles and metabolism ticking each and everyday!

“Wearrrrtaaaa” – Consuming water is crucial for recovering muscles and flushing toxins from your body. You never want to limit your intake, especi

Water is vital.

Intensity! – Being easy on yourself will keep you continually guessing

Plank - great core and lower back exercise

why you can’t lose that “muffin top”. Remember the old saying, “Rome wasn’t built in a day”? Be patient, but you’re going to need to step your game up. Speak to me if you need a Personal Trainer or Online plan to achieve your goals.


Have a great weekend and get your ass, I mean flabby back. In the gym!

Intriguing Male Back Anatomy

Spencer Lissamore Fitness – Personal Trainer & Body Transformation Specialist


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