Marsh column: No more fat back!
Q. What can I do about the fat that hangs over my bra strap on my back?
A. I have enjoyed going from body part to body part and with all the feedback I have gotten, you have, too!
As with any body part we can NOT spot reduce by just exercising. It would be great if we could, and it would make my job so much easier. As any other body part is it a combination of exercising and eating better.You know when you had a bad day … when you start with a bacon, egg and cheese biscuit, hamburger and fries for lunch and pizza for dinner. If you don’t think so after eating all that, then we need to talk! By eating better ó eating fewer calories than you burn and eating more nutritious foods ó and exercising more, your total body fat will go down.
And with time and dedication your fat that hangs over your bra strap (and for men this would be the “folds” past your shoulder blades or the “stuff” hanging over the back of your belt).
Check out these exercises which will help tone and strengthen your back muscles.- Lat pull down to the chest ó wide grip
– Lat pull down to the chest ó narrow grip
– Lat pull down to the chest ó reversed grip
– Assist chin ups or chin ups (you can change the grips with this one, too)
– Cable row
– T-bar rows
– Dead lifts
– Barbell rows
– One-arm dumbbell rows
– One-arm cable row óhandle on top
– One-arm cable row óhandle on bottom
Pick no more than 4 or 5 exercises. If you do a full-body workout, pick 2 or 3 exercises. For endurance, do 2 to 3 sets, 15 to 25 reps. For strength, do 4 to 5 sets, 8 to 12 reps.
Contact Ester Marsh at 704-636-0111 or emarsh@ rowanymca.com.
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