AS ANNOYING AS love handles are, it’s not uncommon for guys to hold on to back fat—for a variety of reasons. “First, poor diet; eating whole foods that don’t inflame your body is a solid starting point,” says Simon King, personal trainer and owner of Cre8 Fitness gym in London. “Second, neglecting the back muscles in training can sometimes be the cause since too many guys overtrain their chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back,” he explains. You always want to incorporate compound movements in your training routines, like deadlifts, squats, pullups and pushups. “Third, a lack of high-intensity cardiovascular trainingcan also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat,” he adds.
When it comes to your workouts, whether cardio- or strength-based, keep your training intensity high and stay consistent. If this is where you seem to struggle, get a training partner, use a stopwatch to time rest and log your training to ensure progress is taking place, or get a trainer to keep you accountable.
Here are 5 quick workouts that will help burn that stubborn back fat, courtesy of King.
Workout 1: The 200 Club
Directions: Complete 10 deadlifts followed by 10 pushups for 10 total rounds for time. Don’t pause for rest. “Once the 200 reps are completed, note your time and aim to beat that next go-around,” King says. Make sure you maintain safe and correct form throughout.
– Deadlifts x 10 (Beginners use 50% of bodyweight on bar; intermediate lifters use 75% of bodyweight; advanced lifters use 100% of bodyweight.)
– Pushups x 10
Workout 2: The Punisher
Directions: Perform the paired exercises as supersets keeping full range in your movements and a controlled tempo. “On each exercise, think about lowering down on the eccentric phase for roughly 3 seconds,” King says. Complete as many rounds as possible in 15 minutes, resting only as needed. “Your score is the total reps completed, so if you did 4 full rounds you have a score of 152 (38 reps x 4 rounds).” Try to better your score each workout.
1A. Front squat x 6 (75% of your bodyweight on the bar)
1B. Pullups x 6
2A. Back squat x 10 (75% of your bodyweight on the bar)
2B. Alternating renegade row x 16 (10-15% of your bodyweight per dumbbell)
Men’s Fitness is a leading source of information, from Mzanzi and around the globe, on fitness, training, health & nutrition, adventure, high profile athletes, fashion, lifestyle tips, expert advice and much more.