Help me lose back fat!

[RearDeltSeeker]

I got sick for a while and gained some weight. I am back lifting, but I got this fat in my lower back and hips and stomach that looks like fuck all shit. I don't know how to get rid of it. is it just a matter of totally cutting?

 

[GeneLifts]

So brother unfortunately you cannot pinpoint fat loss it sucks but you can't but can I ask what your stats are and how much did you gain when you were sick I'll give you a little bit about me I got sick as well and I got up to 355 lb then I dropped all the way down to 215 and then did a little bit of bulk back up to about 240 lb but what's your stats do you know what your tdee is ? But if you need help or any information man I'm not an expert but I'm always willing to help out

 

[MindlessWork]

Basically it will come down to diet and training and try to keep cals sensible. In addition add cardio to the mix, as much as you can tolerate. Hope you get to bounce back to where you were before!

 

[Smont]

I got to agree with both guys above, You can't target fat loss. I mean maybe to a very minimal degree but nothing significant. Everybody has problem areas and for most men it's your midsection. Diet is king for fat loss

 

[eazy_team usp]

I got sick for a while and gained some weight. I am back lifting, but I got this fat in my lower back and hips and stomach that looks like fuck all shit. I don't know how to get rid of it. is it just a matter of totally cutting?

in addition to training and nutrition here are some drugs/peptides/stimulants that will make you lose weight.

GH, GLP-1's, DNP, ECA stack, yohimbine, clen, salbutamol, caffeine, AOD 9604, injectable L-Carnitine
tren and to a lesser degree anavar are the only steroids that bind to the AR in fat cells.

that is not medical advice. just laying out for you the drugs that will melt fat off your body. some are dangerous, some are deadly.

 

[Steroidify Rep]

You don't lose back fat, you lose bodyfat.

Find out your BMR using the article below and eat an iso-caloric diet.

Steroidify.blog

Steroidify BodyBuilding blog where all the best info about PEDs, training and nutrition can be found

steroidify.blog

Exercise vigorously to ensure calorie deficit. If you're not losing, eat a bit less.

Then you just need time.

 

[Jhitman9]

Agree with all the above. I’ll just add these few things that I beat into my clients head.

99% of ppl won’t do it but when I train my clients I explain the science of losing body fat. Fat can only exit your body two ways. A gas (breathing) or a liquid(sweat). Once you understand that then the next step is, what is most effective with less work while maintaining the strength and stamina. Starving yourself is not optimal to maintain gains. That’s short term weight loss. Morning fasted cardio and the proper meal plan is the most effective. In the mornings your body is depleted of glycogen stores, so when you do your fasted morning cardio it solely targets fat stores for the energy, Only burning fats. 30 min - 1 hr morning fasted cardio burns way more fat than evening cardio. This is why when ppl do cardio in the evening they don’t see good results. They are only burning glycogen stores.

 

[mutant]

Definitely all about diet and exercising. You can burn more calories with lifting than running and jumping jacks. But I like think that if you incorporate both lifting and HIT exercises you’ll achieve a much faster result.
Yes there are drugs and compounds that will help. But there is no magic pill I’ve found that will do what you want.
Research what you feel you are comfortable with taking if anything and then commit to some hard ! Hard! Work!
It’s the mental battle that is the hardest to overcome. The will power to control the cravings and stay committed.
One day at a time brother! Just do it one day at a time and don’t chase the numbers on a scale.
Let your clothes tell you how you’re doing. The scales will fuck with your head space!
Your skin is like a bag holding a lot of stuff in it! Some good some bad! Waste, water, etc. the scales don’t separate all that. It just measures what everything is in the bag and gives a total. Like weighing produce at the grocery store when you put it in a a plastic bag to check out. The skin, seeds, stem and fruit is all getting weighed. But we don’t eat all that? No! Some is bad and has to be removed . You have to remove it!
Remember some compounds can help. But some can also add water weight or make you hungry. What are you taking? Have you set a calorie intake and are you tracking?
And for me when I was eating good. I would not change a whole lot at once. I tried! But I always failed . I mean who wakes up and just eats tuna and carrots everyday for life saying I’m starting a diet. That shit lasts half a day or two before you feel like buying a pizza or something good. Lol
I like to acclimate to better foods. I eat the same but start cutting the food in half . Taking a drink out and replacing with water. Every other day dropping a bad choice and adding a better choice. I do this over like a few weeks . Until I’ve found all good choices I can eat for longer periods and be content with them. Allowing my stomach to shrink slow and not just feel like I’m starving 48 hrs after I start a diet.

 

[Hardboy]

There is some serious knowledge in this thread! I hope it helps you brother.

 

[GOLONO]

I got sick for a while and gained some weight. I am back lifting, but I got this fat in my lower back and hips and stomach that looks like fuck all shit. I don't know how to get rid of it. is it just a matter of totally cutting?

All these guys are telling you the right stuff for me though I’m not so regimented when it comes time to get rid of the fat I kind of crashed diet so I my strength size dwindle for a while while I’m only eating healthy foods and eating less frequently. Lots of fluids stay away from processed sugars. When I would do it I don’t really do it so much anymore, but I would get up in the morning do some fasted cardio. My eggs, my oatmeal and my coffee. Protein shaker two throughout the day.. find foods that help you curb your appetite, such as apples, which are high in energy(more then coffee) . But I usually only carry an extra 10 to 20 pounds if I’m not being disciplined. And I used to be a wrestler cutting was easy for me. Regardless of who you are cravings get stronger the older you get.
Look at your bad foods sugars, salt fats process foods avoid them. Protein, eggs, steak, greens, broccoli peas.. try to eat at the same time every day I would say don’t go more than twice a day with small healthy snacks in between those two meals. Once you get a day or two down you’ll be trucking good luck luck

 

[RearDeltSeeker]

I can't believe the outpouring of kindness from you guys. I am so motivated now.

 

[MindlessWork]

A good thing is to try to stay active if there's any extended downtime due to injury, illness, major personal life issues, etc. In addition watching what you eat. I can relate to OP as I had taken some major downtime due to a tendon tear and had to make adjustments so as not to gain fat or lose too much strength.

 

[jolter604]

I would recommend just training hard and focusing on calories .
For myself I eat small calories and high protein and then on days I train muscles I want to grow I eat more calories. it helps me keep my food in check.

 

[01dragonslayer]

I got sick for a while and gained some weight. I am back lifting, but I got this fat in my lower back and hips and stomach that looks like fuck all shit. I don't know how to get rid of it. is it just a matter of totally cutting?

Agreed with all of the above.....to lose back fat, you need to lose overall fat. You may be able to do this by following a nutritious diet and exercising using a combination of cardio and toning exercises.

The idea of “spot-treating” areas of fat on your body with certain exercises is a myth. You’ll need to lose overall fat to lose back fat

A combination of a healthy diet, a calorie deficit, and a workout routine that intentionally focuses on your lower and upper back can work together to make your back stronger and more fit.

There is something you can do that would give you more bang for your buck and it’s called Peripheral Heart Action Training or PHAT. It’s a training style that Bruce Lee and Vince Gironda used.

PHAT involves a combination of exercises done in sequence but rotating around your body. And this isn’t just any combination of exercises; you’ll focus on compound movements.

For example, you might start with a push-focused upper body exercise such as a Dumbbell Bench Press. Afterward, do a lower body exercise like Step-Up, Calf Raises with Dumbbells.

From here, you would go back to an upper body exercise, but this time it’s a pull-focused exercise. Let’s go with the Barbell Bent-Over Row.

Again, once you finish with that, you move back to the lower body and perform an effective exercise like the Romanian Deadlift or Dumbbell Split Squat. And you keep going in sequence with no rest in between until you’ve worked the entire body.

This type of training allows you to use a weight that will also challenge your muscles, allowing you to simultaneously avoid muscle loss and build muscle mass via the metabolic stress route.

And a little bit of muscle goes a long way here. It’s a good thing because the more lean muscle tissue you have, the more calories you burn while at rest.

As for the number of rounds that you perform, I’d recommend starting with one or two and gradually building up. Six or seven rounds is usually the upper limit for a workout like this.

Guys, some training approaches are better than others when fat burning is your focus.

And when you’re looking to lose those love handles, PHAT might be the best type of workout for you.

The ultimate lower-back fat-burner

This brutal circuit will bulk up your, ahem, upper-leg strength and leave your flab behind

www.menshealth.com

 

[01dragonslayer]

If your weight-loss goals are solely focused on toning your back, it’s time for a hard truth. It is nearly impossible to spot reduce, meaning to reduce one spot of the body, says White. “The goal would be to lose general body fat and back fat will come off with it,” he says. You can also do extra strength training to target the area to maximize muscle mass, creating a more toned area, White adds.

Spot reduction is a myth, Richard agrees. “You can’t selectively lose fat from one area. What you can do is a comprehensive approach, combining overall fat loss and targeted muscle toning,” he says. This combination can make a big difference to the appearance of back fat, he explains. This means creating a calorie deficit (again, we recommend consulting a nutritionist or registered dietitian to help ensure you’re meeting your nutrient needs).

 

[RobRockz]

When I got switched to night shift my diet and training regiment when to shit. I jumped on Reta, started my training back up and before I knew it I was back to my old self. It's all about mentally wanting to do it. Once you accomplish that, the rest will follow. Seriously though, you should look into Retatrutide or Tirzepatide to assist with your fat loss. Good luck!

 

[BigD9795]

100% Training and nutrition are what has to be on point. I have found tht for me, logging everything I eat helped me to dial in what I was eating adn trulky understand what I was taking into my body. I log everything every day and have for 3 yearrs. It takes discipline, but it WORKS!!!

 

[RearDeltSeeker]

100% Training and nutrition are what has to be on point. I have found tht for me, logging everything I eat helped me to dial in what I was eating adn trulky understand what I was taking into my body. I log everything every day and have for 3 yearrs. It takes discipline, but it WORKS!!!

What do you do when you’re starving?
I need to do a log too!

 

[BigD9795]

What do you do when you’re starving?
I need to do a log too!

I try to space my protein intake throughout the day in multiple smaller meals/snacks. It helps me feel satiated longer. Not so damned hungry when trying to make it throught th eday witht he traditional 3 meals per day. Also, a GLP1 like Tirzepatide is a game changer concerning hunger.