Fat hanging around your mid or lower back and sides (not-so-lovingly called love handles) can be tough to lose. The good news is your efforts aren’t futile; you can sculpt your back with the right nutrition and workout plan. Here’s everything you need to know about banishing your back fat for good.


Why does fat accumulate here?

For once, you can’t blame genetics. Back fat is an indicator of a poor diet, a flawed workout regimen, and/or a lack of muscle mass. “People focus on what they see in the mirror,” says Ngo Okafor personal trainer in NYC. “Most guys have lagging hamstrings, glutes, and back because they just focus on the front of the body—the arms, chest, abs, and quads,” Okafor says, “which is all good and well; but if you don’t build much muscle in your back, whatever fat that’s there tends to sag.”

How do you build a workout to combat back fat?

Not sure if it’s better to do full-body moves that are high-intensity and metabolic as opposed to body part-specific ones? Combine them. “I always believe in doing a cardio-body part split,” Okafor says. If you’re doing chest and back, for example, do a pressing movement and a pulling motion, followed by cardio; more specifically, you could do bench press, bentover lateral raise, then get on a bike and do a 2-3 minute interval. “Circuit training with strength movements guarantee you’ll build the muscle you need while keeping your heart rate up and burning more calories so you’re getting lean and getting big,” Okafor says.

The logistics

To really overhaul your physique and get rid of stubborn back fat, you need to work out a minimum of 3-4 days a week. “A higher rep range works best,” Okafor says. “Do 4-5 sets of 12-15 reps with heavy enough weight so you’re fighting at rep 10-15.” Volume is key here. It causes hypertrophy in your muscles and gives your back time to adapt to the training and new growth. Not sure how much weight to start out with? You’ll have to use some trial and error. Someone who’s never lifted anything heavy in his life is considered a beginner, but so is a guy who’s worked in construction for decades but has never lifted in the traditional context of a gym. The starting points will be drastically different. So, with that in mind, start with the bar and then add 5 pound-plates on each side and go up in increments of 5.

Diet and portion control

No surprises here. Lean meats (fish, chicken, and lean steak and pork) and vegetables (especially dark leafy greens like spinach and kale) are the keys to your weight loss transformation. Use your vegetables for energy and carbs, Okafor says; choose ones that are nutrient dense. “Nutrition is 80 percent of your fitness,” he explains. “You can’t out-train a bad diet.” But you also need to be realistic. You need to be able to sustain your diet. The goal is to be fit for life, not just fit for your young years. We’re not robots. We’re not telling you to eat chicken and vegetables for every meal. Get creative, Okafor says. Try these 10 low-carb chicken dishes. And if you have a hard time with overeating (and don’t want to weigh your food), use your hand for easy measuring and portion control. “About a fist, depending on how big you are, is a good measure for carbs,” Okafor says. “Use the entire circumference of your hand for veggies and measure your palm for protein.” That’s an easy way to eyeball it.

The Back Fat Annihilation workout

If you have an accumulation of back fat because of a bad diet or the “mirror muscle condition,” you need to dedicate extra time on training your back muscles in order to beef them up. Attack your back twice a week for 6-8 weeks using high volume (high rep) circuit training. Okafor suggests doing workout #1 on Monday or Tuesday and workout #2 on Thursday or Friday. This gives your muscles enough to time to recover before you blast ’em again. Rest between sets as needed, but don’t go any longer than 60 seconds. Take 2-3 minutes rest between rounds.

Workout 1

Directions: Complete 3 rounds of this entire circuit.
1. Straight-Arm Pull Downs – 20 reps
2. Chest Supported Row (on an incline bench) – 15 reps
3. TRX Pullups – 15 reps
4. Single-Leg-Crossover V-Ups – 20 reps on each side
5. Stationary Bike – 3 minutes total – 1 minute of speed at 50% resistance and 1 minute of a hill at 80% resistance and then back down to 50% resistance for another minute of speed.

Workout 2

Directions: Do 3 rounds of this entire circuit on the second day
1. Pullups – 10-12 reps (“It’s ok to use the assisted pullup machine or a band if you’re not able to do 10-12 pullups without support or any pull-ups at all,” Okafor says.)
2. Cable Pulldowns – 15 reps
3. Seated Cable Row – 15 reps
4. Renegade Rows – 15 reps
5. Situps – 20 reps
6. Hill Run or Walk on a treadmill for 3 minutes

*If you run: Do the entire run at 4.5 speed and 6.0 incline for the first minute, 8.0 for the second minute, and 10.0 for the third minute.
*If you walk: Do the entire walk at 3.5 speed and 10.0 incline for the first minute, 12.5 for the second minute, and 15.0 for the third minute.

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How to Get Rid of Back Fat: Exercises, Foods, and Lifestyle Changes

While some of us have trouble making our belly fat disappear, other people can’t rid their bodies of back fat no matter how hard they try. Also referred to as a “bra bulge”, back fat is that that annoying band of chub that clings to the back muscles and creates a fold of skin above the waistline or a bulge that peeks out of a bra band.

While we’d love to answer the age-old question of how to get rid of back fat, it’s actually impossible to spot-reduce flab. That’s not necessarily a bad thing, though. If you’re serious about firming up your back, you’ll need to decrease your overall body fat, which means you’ll look slimmer everywhere—not just below your bra band. (Woohoo!)

Adding fat-burning foods to your diet, tweaking your daily routine, and adding some targeted strength training exercises to your workouts are the most effective ways to sculpt a lean back.

We’ve put together the best tips for how to get rid of back fat so you can firm up and feel confident in your own skin.

Exercises to get rid of back fat.

Target your backside and core (the muscles in your midsection that wrap around your abs and into your sides and back) with these effective—yet simple—fitness tips and exercises to reduce back fat.


Weight training

The USDA may recommend an hour of cardio five times a week for optimal heart health, but jogging alone won’t help you lose your back fat. “You need a combination of both weight training and cardio to get fat off your body,” Mike Duffy, CPT, explains, adding, “Cardio alone will only train one type of muscle fiber and you’ll only be building one part of your fat-burning furnace. I see many people doing tons of cardio every day and not lifting weights. They never change the way they look.”

Adding HIIT and weight training sessions to your workout a few times a week will also put “you in oxygen debt, so your body will have to play ‘catch up’ after the workout is done. This increases the rate of metabolism to tap into more fat loss during and after the workout,” Duffy explains.



To work your core muscles and stabilize your back to get rid of fat, try this no-gym workout:

  • Place two dumbbells on the floor and assume a push-up position, with your hands on the dumbbells about shoulder-width apart. Your body should be as stiff and straight as a plank, forming a straight line from head to toe. There’s an added degree of difficulty as you work to prevent the dumbbells from rolling out from under you.
  • Hold the position for 30 seconds.
  • If you want to further target the back area, lift one arm at a time to shoulder height and hold it for a few seconds.



While most people think of a pushup as a chest exercise, its so much more than that. “Push-ups help to increase lumbar stability with a focus on the spinal erectors,” says Jay Cardiello, celebrity personal trainer and star of ABC’s My Diet Is Better Than Yours. That basically means that the exercise helps strengthen the back muscles to support the spine, preventing back pain and giving you a lean physique—which is exactly what you want when your goal is to get rid of back fat.

To do push-ups as an exercise to get rid of back fat:

  • Lie on the floor facedown with your hands at your sides, just outside your shoulders, and your feet hip-width apart.
  • Raise your hips, thighs, and chest off the floor so your weight is supported by your toes and palms. This is the starting position.
  • Exhale as you straighten your arms and push your body up until your arms are straight. Try to keep your head, hips, and ankles aligned as though your body is a straight plank.
  • After a brief pause at the top, inhale as you lower yourself down.
  • Repeat for ten repetitions.



Sick of the bulge that pokes out around your shoulder blades? Well, stop stressing! Studies show that stress tends to increase levels of cortisol, the hormone that donates those extra pounds to your backside. De-stressing can be as simple as taking up a weekly yoga class and relishing every second of savasana. Plus, holding and breathing through poses such as warrior 3 and half-moon can help strengthen and tone your back and core muscles.


Side Crunches

Doing side crunches a few times a week can tuck in your abs and sculpt your obliques so they don’t spill over your slacks. To perform the exercise:

    • Place a Swiss ball a couple of feet from a wall.
    • Rest one hip against the ball while bracing your splayed feet in the crux of the wall and floor.
    • Clasp your fingers behind your head and push the higher elbow toward the wall until your torso is nearly upright.
    • Reverse the motion, getting a good stretch in your rib cage before pulling your torso back toward the wall.

For optimal results, avoid these 20 foods you should never eat after a workout.


Bent-over Dumbbell Rows

This exercise targets the middle back, lats, and shoulders—giving you a super-sculpted back.

  • Plant your feet firmly about hip-width apart.
  • With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward by bending at the waist; as you bend, make sure to keep your back straight until it’s at a 60-degree angle. The weights should hang directly in front of you as your arms hang perpendicular to the floor. This is your starting position.
  • While keeping the torso stationary, bend your elbows and lift the dumbbells to your side (as you exhale), keeping your arms close to your body.
  • On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weights again to the starting position as you inhale.
  • Repeat for 10 repetitions.

RELATED: The 7-day diet that melts your belly fat fast.



Next time you hit the gym, work your “lats”, the muscles around your middle back that attach to your vertebral column, with lat pull-downs.

  • Start by sitting on the pull-down machine that has a wide bar attached.
  • Then, grab the bar with your palms facing forward, making sure that your hands are placed at a wider distance than your shoulders.
  • Stick your chest out, breathe out, and then pull the bar down until it reaches your upper chest.
  • Hold briefly and then raise the bar back up slowly.

Just make sure that you feel your back muscles at work rather than your forearms. Typically hit the gym in the a.m.? Don’t miss these ways to get motivated for morning workouts!

The best diet changes and foods to get rid of back fat.

These simple changes to your diet and routine can help you lose weight in general, taking you one step closer to banishing back fat for good!

Eat more sweet potatoes.

Think you can lose back fat if you’re a carbaholic? Think again! Sweet potatoes are digested slowly and keep you feeling fuller and energized longer than many other carbs. They’re also loaded with satiating fiber and carotenoids, antioxidants that stabilize blood-sugar levels and lower insulin resistance, which prevents calories from being converted into fat.

Hydrate with H2O.

Sometimes when we think we’re hungry, we’re actually just dehydrated. And that’s why we recommend gulping down the daily recommended eight to ten glasses of water. It can fill you up without setting you back a single calorie! Not a fan of plain plain H2O? Slicing up whole citrus fruits contributes d-limonene (an antioxidant found in the peels) to your cup, which can help your body excrete toxins and fat. So prep a pitcher of detox water and enjoy sipping your way slim.

Fill up on fiber.

Fiber is notorious for keeping you full longer, so loading up on this macronutrient will help you kick cravings to the curb—and lose inches off your back—fast! While many know that oatmeal is a great source of fiber, one cup of oat bran packs even more of the nutrient plus 20 grams of muscle-building protein for the same amount of calories.

Certain prebiotic foods that contain oligofructose can help even more. Oligofructose is a type of fiber that can boost levels of ghrelin, a hormone that controls hunger. Other potent sources of the nutrient include:

  • onions
  • leeks
  • rye
  • barley
  • Jerusalem artichokes (also referred to as sunchokes)

Fight inflammation.

It may seem weird, but if your body is inflamed, it’s far more difficult to sculpt a leaner figure and part with pesky back fat. Things like refined flours, artificial sweeteners, and processed meats can all lead to the development of chronic inflammation—which not only hikes up the digits on your scale, but also leads to other problems like drowsiness and digestive issues. Beat inflammation by avoiding these inflammatory foods and adding antioxidant-rich snacks like dark chocolate (make sure its cacao content is over 70 percent) and berries to your diet. Blueberries, raspberries, and strawberries are all great sources of inflammation-fighting antioxidants called flavonoids that can help to slim your back.

Brew a cup of green tea.

By now, we’ve all probably heard of green tea’s fat-busting effects. But, make way for its far more powerful cousin, matcha. According to Kristen Carlucci, RD, matcha green tea has more EGCG (a powerful antioxidant that increases levels of the hunger-banishing hormone CCK) than standard green tea. “One study found that drinking the stuff after exercise can increase your fat burn by up to 25 percent,” says Carlucci. So follow up those bent-over dumbbell rows with a matcha protein shake to trim the fat off your upper and lower back.

Cut back on sodium.

Although salt may seem innocent, flavoring even the blandest foods without any additional calories, it can actually cause rapid weight gain and bloating that can contribute to your unsightly bra bulge. Consuming more than the daily recommended 2,300 milligrams per day (1,500 mg if you have high blood pressure) can spike cravings and cause you to eat more. “The biggest moment-to-moment benefit of reducing salt intake is that you won’t be carrying that extra fluid on your body,” explains Jessica Crandall, RD, of VitalRD. So if you need a quick fix to de-bloat fast, stay away from the salt shaker.

Lifestyle tips to lose overall body (and back) weight.

Besides working out and changes your diet, there are some general lifestyle changes you can make that will accelerate fat loss.

Make sure you’re getting enough sleep.

Skimping on sleep can result in lower levels of leptin—the hormone that inhibits hunger, which is bad news when you’re trying to trim fat. “The dropping levels of this hormone sends a message to the brain that there is a shortage of food and increases your appetite. This surge in appetite makes comfort food more appealing, causing you to over indulge in these types of foods,” Cardiello tells us. Also, getting a consistent number of shut-eye hours every night may be a bit more important than how many hours you actually get. An erratic sleep schedule is scientifically proven to cause irregular changes in our hormones, leading to a bigger appetite and subsequently, a flabbier backside. Not getting enough shut-eye isn’t the only thing that could be slowing your progress. These little things making you fatter and fatter could also be to blame.

Meal prep.

In a perfect world without work deadlines or traffic, we’d consume three home-cooked meals a day. But since life doesn’t tend to play out that way, preparing your meals in advance will save you a whole lot of time, fat, and frustration. Spending a few hours cooking healthy meals in bulk once or twice a week will help you stay on track so that you can avoid any temptations (in the form of frozen dinners or soda) when the hunger hits. A cleaner diet = less fat on your back and everywhere else, too.

Vary your calories, otherwise known as “calorie cycling.”

There’s a good chance that varying your caloric intake can keep your cravings and back fat at bay. Believe it or not, your body will get used to a consistent amount of calories, even if that amount is on the lower side. So even if you’ve been religiously eating only 1,300 calories a day, after a while this can result in plateaued weight loss. According to research, a calorie shifting diet can help you lose significant weight and fat loss.

How can you use calorie cycling to lose back fat? Trick your metabolism by eating 1,200 to 1,400 calories one day and then indulge in 1,600 to 1,800 the next day. As long as you’re maintaining your average caloric intake but switching up the amounts in which you ingest the calories, your metabolism will kick-start into fat-burning mode and torch the bulge.

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15 Best Exercises To Reduce Back Fat For Women Vineetha Hyderabd040-395603080 September 18, 2019

Don’t turn your back on back fat! Because those drooping back folds are associated with insulin resistance, high testosterone, and low carb tolerance. To be specific, if you have back fat, you are at the risk of diabetes, PCOs, and infertility. To get rid of back fat, you must eat healthy and exercise the back muscles. These muscles – the lats, traps, erector spinae, rhomboids, etc. – support your spine and back, aid daily movements, strengthen your shoulders, chest, and core, and improve posture. Here are 15 exercises and a list of foods to eat and avoid to get rid of back fat. Read on.

15 Exercises To Get Rid Of Back Fat

Before you get started with the exercises, you should always warm up. Get a solid 10-minute warm-up to prep your body for the workout blast. Here’s what you should do.

  • Head tilts – 1 set of 10 reps
  • Neck turns – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist circles – 1 set of 10 reps
  • Shoulder circles – 1 set of 10 reps
  • Waist circles – 1 set of 10 reps
  • Side lunges – 1 set of 10 reps
  • Calf raises – 2 sets of 10 reps
  • Jumping jacks – 2 sets of 20 reps
  • Spot jogging – 3 minutes
  • Standing upper body twist – 1 set of 10 reps
  • Standing alternate toe touch – 1 set of 15 reps
  • Standing side crunches – 1 set of 10 reps
  • Ankle circles – 1 set of 10 reps

Now, you are ready for your back exercises. Here you go!

1. Bent Over Row

Target – Lats, rhomboids, rear delts, traps, and biceps.

How To Do Bent Over Row
  1. Hold a dumbbell in each hand and stand straight with your feet close together.
  2. Bend forward, push your hips back so that your spine stays long, flex your knees a little, roll back your shoulders, open your chest, and look straight ahead. This is your starting position.
  3. Keeping your core engaged, flex your elbows and partially curl your arms. Simultaneously, pull your upper arms back until your elbows reach just behind your shoulders.
  4. Bring your arms back to the starting position.

Sets And Reps – 2 sets of 10 reps

Tip – Do not round your shoulders and bend down. Roll your shoulders back and then do this exercise to target the back muscles.

2. One Arm Dumbbell Row

Target – Lats, rhomboids, erector spinae, lower traps, rotator cuffs, shoulder blades, biceps, and core.

How To Do One Arm Dumbbell Row
  1. Place your right knee on a flat bench, and your right hand on the bench. Keep your palm flat, spine in line with your buttocks, left leg a little wider than shoulder-width apart, and left knee bent a little.
  2. Pick up the dumbbell with your left hand. Keep your left hand extended downward, and loosen up your neck. Keep your shoulders pinched back, look down, and keep your core engaged. This is the starting position.
  3. Flex your left elbow and pull the dumbbell up till it almost reaches your armpit.
  4. Slowly, lower your hand to the starting position.
  5. After finishing one set, do the same with the right hand.

Sets And Reps – 2 sets of 10 reps

Tip – Keep your spine in a neutral position and your foot flat on the ground.

3. Bent Over Rear Delt Raises

Target – Lats and posterior deltoids.

How To Do Bent Over Rear Delt Raises
  1. Hold a dumbbell in each hand. Bend over by pushing your hips slightly out, extend your hands in front of you at a 45-degree angle, push your upper back down, roll your shoulders back, and look straight down. Push your chest forward, and keep your core engaged. This is the starting position.
  2. Bend the elbows slightly and pull your arms back till your elbows point toward the ceiling.
  3. Slowly, bring your arms back to the starting position.

Sets And Reps – 2 sets of 15 reps

Tip – Keep your spine in the neutral position.

4. Wide Grip Lat Pulldown

Target – Lats, teres muscles, trapezius, rhomboids, infraspinatus, serratus muscles, shoulders, and biceps.

How To Do Wide Grip Lat Pulldown
  1. Grab the bent part of the overhead wide bar attached to the pulley on the lat pulldown machine. Pull it down and sit facing the machine, with the knees underneath the pads, spine straight, chest out, shoulders rolled back, core engaged, and feet flat on the ground.
  2. Lean slightly backward and pull the rod down with your elbows flexing and moving first down and then back until the rod almost touches your upper chest.
  3. Release the rod slowly until your hands are fully extended up.

Sets And Reps – 3 sets of 10 reps

Tip – Do not release the rod too quickly. Control the motion to work the back muscles properly.

5. Underhand Cable Pulldown

Target – Lats, deltoids, biceps, and lower back.

How To Do Underhand Cable Pulldown
  1. Sit down facing the lat machine with an overhead wide bar attached to the pulley. Your hands must be closer than shoulder-width distance apart and the palms facing you.
  2. Hold the bar and adjust the knee pads so that they are just above your knees. Keep your feet flat on the ground, and hands fully extended overhead.
  3. Lean back a little and push your chest out.
  4. Breathe out and pull the bar down until it almost touches your upper chest. Bring your shoulders and elbows back.
  5. Breathe in and slowly release the bar back to the starting position (where your arms were fully extended overhead).

Sets And Reps – 3 sets of 10 reps

Tip – Squeeze the back muscles when you reach the fully contracted position. Also, keep your elbows close to the body.

6. Lying Lat Pullover

Target – Lats, shoulders, biceps, triceps, and core.

How To Do Lying Lat Pullover
  1. Lie down flat on the mat with your knees flexed and feet flat on the ground. Hold a lightweight dumbbell in each hand and bring them right above your chest by fully extending your hands. Touch the dumbbells, chest out, shoulders rolled back, and keep your core engaged. This is your starting position.
  2. Breathe out and move the dumbbells from over your chest to over your head (not forehead).
  3. Breathe in and bring your hands back up directly above your chest.

Sets And Reps – 3 sets of 10 reps

Tip – Make sure to keep your core engaged when you do this exercise.

7. Seated Cable Row

Target – Trapezius, lats, erector spinae, deltoids, biceps, and wrist flexors.

How To Do Seated Cable Row
  1. Sit down on the bench facing the lat machine. Grab the lower close-grip attachment that is attached to the pulley. Keep your knees slightly bent, feet on the footrest below, arms fully extended, chest out, and sit straight. This is your starting position.
  2. Pull the shoulder blades down and back, followed by the bending of the elbows, and pull the attachment close to your abs.
  3. Slowly bring your arms back to the starting position.

Sets And Reps – 3 sets of 10 reps

Tip – Do not draw your elbows out, shrug, or pull your upper torso back while rowing.

8. Bent Over Barbell Row

Target – Lats, rhomboids, traps, rear delts, and biceps.

How To Do Bent Over Barbell Row
  1. Grab the barbell with a narrow grip. Keep your hands fully extended down, roll back your shoulders, chest out, core engaged, and head in line with your spine. Stand with your feet shoulder-width apart, and knees slightly bent. Push your hips out a little, and keep your upper torso at 45 degrees with the floor.
  2. Pull the barbell up until it almost touches your abs.
  3. Slowly lower the barbell back to the starting position.

Sets And Reps – 3 sets of 10 reps

Tip – You can also do this exercise with a wide grip to target your rear deltoids.

9. Inverted Row

Target – Lats, shoulders, biceps, and chest.

How To Do Inverted Row
  1. You need a squat rack with a bar set at half your height. Make sure that the bar is not moving around.
  2. Hold the bar with a close grip with the palms facing out, legs extended, feet flat on the ground, and hands fully extended.
  3. Exhale and pull your body up. Inhale and go back down.

Sets And Reps – 2 sets of 10 reps

Tip – You can use a wide grip with the palms facing you or an underhand grip to target the biceps, delts, and lats.

10. Reverse Fly

Target – Rhomboid, traps, rear delts, and chest.

How To Do Reverse Fly
  1. Grab a light dumbbell in each hand and get into a bent over position.
  2. Move your hands away from each other till they reach the shoulder level. Squeeze your shoulder blades together.
  3. Lower your hands back to the starting position.

Sets And Reps – 3 sets of 12 reps

Tip – Keep your head in line with your spine.

11. Bench Dumbbell Pullover

Target – Lats, rhomboids, rear deltoids, and triceps.

How To Do Bench Dumbbell Pullover
  1. Sit at the edge of a flat bench. Hold a dumbbell with both your hands, lie down, and lift it up directly above your chest. Keep your arms extended, your elbows slightly bent, and palms pressed against the underside of the upper plates. This is the starting position.
  2. Inhale and lower your hands behind your head in an arching motion.
  3. Exhale and lift the dumbbell back to the starting position.

Sets And Reps – 2 sets of 15 reps

Tip – You can do this exercise on a decline bench as well.

12. Superman Pose

Target – Back, glutes, and hamstrings.

How To Do Superman Pose
  1. Lie down on your stomach on a mat. Keep your feet and arms spread out.
  2. Lift your right arm up, followed by your left leg. Simultaneously, lift your head three inches off the ground. Keep your abs and glutes squeezed in.
  3. Hold this for 3 seconds. Release by bringing your head, arm, and leg down.
  4. Switch to the other side. Along with your head, lift your left arm and right leg this time.

Sets And Reps – 2 sets of 10 reps

Tip – You can also use a gym ball to do this exercise.

13. Bicycle Crunches

Target – Back extensors, erector spinae, rear deltoids, abs, and glutes.

How To Do Bird Dog Crunches
  1. Get on your hands and knees on the floor in a quadruped or ‘dog’ position.
  2. Take your right arm straight out and extend your left leg straight behind you.
  3. Do a crunch by bringing your knee and elbow to meet each other.
  4. Extend them back to the starting position and then repeat.

Sets And Reps – 2 sets of 15 reps

Tip – If you experience neck pain while doing this exercise, you are not doing it right. Keep your neck in a neutral position.

14. Dumbbell Shoulder Shrugs

Target – Traps, shoulders, and neck.

How To Do Dumbbell Shoulder Shrugs
  1. Stand with your feet close together, hold a dumbell in each hand, roll your shoulders back.
  2. Now, lift your shoulders toward your ears.
  3. Hold the pose for a moment and lower your shoulders.

Sets And Reps – 3 sets of 10 reps

Tip – Make sure to roll your shoulders back and do this exercise to target the back muscles.

15. Cat-Cow Pose

Finish your back exercise routine with the Cat-Cow Pose to relax and reduce the chances of back injury.

Target – Upper back, lower back, chest, shoulder, and hips.

How To Do Cat-Cow Pose
  1. Position yourself on a yoga mat with your hands and knees touching it.
  2. Lift your head up while inhaling slowly. At the same time, arch your back in a concave shape.
  3. Exhale slowly, contract your abs, bring your head down, and round your back.

Sets And Reps – 1 set of 20 reps

These are the 15 back sculpting and back fat burning exercises. But you must also follow a well-balanced and healthy diet to lose back fat. Here are the lists of foods to eat and avoid.

Foods To Eat

  • Fruits – Watermelon, muskmelon (without sugar), apple, banana, pineapple, plum, peach, and berries.
  • Protein – Eggs, fish, soy, tofu, mushroom, chicken breast, ground turkey, beans, and legumes.
  • Dairy – Full-fat milk, full-fat yogurt, buttermilk, homemade ricotta and cottage cheese.
  • Nuts And Seeds – Walnuts, almonds, pecans, pine, macadamia, hazelnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds.
  • Whole Grains – Brown rice, red rice, black rice, oats, buckwheat, wheat flour, and sorghum.
  • Fats And Oils – Olive oil, rice bran oil, peanut butter, sunflower butter, and almond butter.

Foods To Avoid

  • Bread
  • Flour pasta
  • Fries
  • Ready-to-eat noodles
  • Rice noodles
  • Fried chicken
  • Frozen foods
  • Processed food
  • Potato wafers
  • Biscuits
  • Cookies made with refined flour and sugar
  • High GI fruits like mango and grapes
  • Canned food
  • Hormone-treated meat
  • Alcohol

Apart from tweaking your food habits a bit, you must also consider improving your lifestyle. Write down your goals and stick motivational quotes in every corner of your house. Get inspired by people who are positive. Sleep well, do not check your phone as soon as you get up, do what you like, and give yourself time. And most of all – love your body. Learn to take care of it. You do not have to be a particular size, but you should be active and fit. Set that as your goal, NOW! Good luck.

Recommended Articles:

  • 3 Simple Ways To Lose Upper Back Fat In A Week
  • 10 Effective Exercises To Reduce Side Fat
  • Top 12 Yoga Asanas To Reduce Belly Fat
  • 10 Minute Fat-Burning Abs Workout

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  • 15 Best Exercises To Reduce Back Fat For Women – January 31, 2015


Back-fat is a common trouble-spot, and similarly to belly fat you might be having a hard time getting rid of it. This could be back fat that’s centered around the waistline, or for others might be higher up the back, which for women can be particularly bothersome and is commonly known as “bra bulge.” Regardless of where your back fat accumulates, you probably want to learn some easy ways to get rid of it!

Here are eleven ways to get rid of back fat and keep it off for good, and some of them might surprise you:

1. Strength Train

Let’s start with the exercise strategies to get rid of back fat, and I can’t stress the importance of strength training enough. AKA resistance training, incorporating bodyweight strength exercises or adding weight with dumbbells or even household items is key for changing your body composition, meaning more lean muscle mass and less body fat. Vary your weekly exercise between cardio and strength training, and remember you don’t have to log long weight lifting sessions at the gym to reap the benefits. 2-3, 30-minute bodyweight workouts at home per week will do the trick. If you want to add weight but getting to the gym is a challenge, consider making the worthwhile investment in a set of adjustable dumbbells.

2. Try a HIIT Workout

While we’re on the subject of exercise efficiency, consider trading a longer cardio session for a high intensity interval training (HIIT) session, instead. Proven to burn fat more effectively than long distance cardio (more on this in a moment), HIIT can be adjusted to every fitness level and simple means switching between periods of higher intensity and lower intensity. Even better, studies show that HIIT particularly helps to burn visceral fat around the mid-section (love handles included) that is linked to many chronic diseases.

3. Avoid Chronic Cardio

Getting your heart rate up with cardio is important, but don’t fall into the trap of doing too much cardio. Focusing your entire fitness routine on long-distance cardio (running, elliptical, biking, etc) without switching it up can actually increase stress hormones like cortisol, which can in turn lead to weight gain and more body fat. If you love your long distance cardio then feel free to keep at it, but alternate days of strength training and HIIT, too. And don’t forget the importance of rest days not only for muscle growth and recovery, but also for fat loss and weight maintenance. It all comes back to hormones!

4. Quit Sugar

If you only heed the advice of one tip on this list, let it be to get off the sugar. Refined sugar is solidly shown to lead to increased body fat (again, especially that dangerous visceral fat), so ditching the candy, cookies, cakes, sodas, sugary drinks and all other sugar-containing foods will make a world of difference. You can do rows and other back-toning exercises until the cows come home, but if you eat a high-sugar diet all of those muscles will be covered by a layer of fat.

Reducing sugar and processed/packaged foods is definitely easier said than done, so consider investing in a time-saving kitchen appliance to make healthy meal prep ten times easier during a busy week. I love slow cookers and especially the Instant Pot Ultra.

5. Focus on the Core

Core musculature isn’t just your abs, this key stabilizing muscle group also wraps around your back. For this reason a standard sit-up isn’t really the best approach to strengthening your core and losing back fat, but instead focusing on total body core movements, like planks. If you’re new to planks, start with just 10-20 seconds on your hands or forearms, making sure your low back doesn’t sag down and that your glutes stay in-line with the rest of your body, forming the shape of a plank. Keep your whole body tight (but don’t forget to breathe!) and release. As this movement becomes easier, there are endless plank variations to continue challenging your core.

6. Definitely Do Push-Ups

Most people think of push-ups as just a chest exercise, but it’s actually one of the best full body strengthening movements out there, and can be key in targeting stubborn back fat. Push-ups help to strengthen your spine-supporting muscles, which not only prevents injury and decreases back pain, but also torches back fat. If you can’t yet do a full push-up, start on your knees until you build strength.

7. Manage Stress

Back to those pesky stress hormones, but stress management really can’t be overemphasized in turning your body into a fat burning machine. High stress levels and weight loss completely butt heads on a physiological level, and it’s an uphill battle that you won’t win. If you know you’re under a lot of chronic stress, think of ways to incorporate some self-care into your daily routine. Meditation, deep breathing, gentle yoga, walks, talking with friends, epsom salt baths or any other practice that brings you a little bit of peace.

8. Rows and Reverse Flys

There are certainly a few key back-sculpting exercises to hone in on, such as rows and reverse flys. Rows can be done seated on a machine, with a resistance back or bent over with dumbbells and is an excellent way to target the middle back, lats and shoulders. Stick with lighter weight for reverse flys, which work the muscles of your upper and mid-back. An extra added benefit of both movements is that they significantly help to improve posture, which can naturally decrease how noticeable back fat appears, and prevent injury in the long run.

9. Get Your Beauty Rest

When it comes to getting rid of back fat (or any fat, for that matter), adequate sleep is a non-negotiable. Studies show that sleep loss limits fat loss, and a lot has to do with the hunger hormone ghrelin. Ever notice that you feel much hungrier and with more sugar cravings the day after a poor night’s sleep? Well, it’s not just in your head, it’s your hormones working against you. Power technology down an hour before bed and consider using a high quality pair of blue light blocking glasses if you do need to use screens, take a soothing bath with lavender essential oils, or do whatever other sleep hygiene techniques prepare you for a restful night.

10. Switch Things Up

With any new type of exercise, your body is challenged and feels the burn, not to mention adapts and changes. When you do the exact same workout on repeat, your body gets used to it (adapts) and you stop seeing results after awhile. It’s key to continue challenging your body, whether it’s different exercise selection, more weight or higher reps. This is one reason that tracking your workouts can be very helpful to make sure you’re switching things up and seeing progress.

11. Consider Some Lab Work

If you feel you’ve made significant dietary changes and have a solid workout plan in place yet still struggle with back and abdominal fat, you might consider an underlying issue, like insulin resistance. When that sort of fat simply won’t budge, you could be dealing with a hidden source of inflammation or imbalance. Talk to your doctor about getting some blood work, especially fasting blood glucose, fasting insulin and A1C, among others. Also look for signs of metabolic syndrome like a high waist to hip ratio, intense sugar cravings, frequent fatigue and more.

Not only will these eleven strategies help to get rid of back fat, but they’ll also make you an overall healthier person. How’s that for a good deal?

The Real Reasons You Can’t Shed Lower Back Fat (and How You Can Trim Your Waistline)

Shedding fat is no easy feat, no matter where you’re trying to lose. And one trouble spot that continually plagues folks from all walks of life is the lower back. Excess fat tends to accumulate here for a variety of reasons — and even with the best workout regimen, it can prove persistent.

Having trouble sculpting your lower back? Here are the reasons why, and what you can do for a trimmer waist.

Why you’re still fighting back bulge despite your best efforts

Woman in pink pants measuring her waist | Marina Zg/iStock/Getty Images Plus

You’re consuming more calories than you’re burning:

While it seems like lower back fat accumulation can be solved through exercise alone, spot-treating trouble areas through exercise won’t help you here. You need to make sure your diet is on point first to help you shed fat levels on your body overall. Once you’re burning more calories than you’re taking in, you’ll notice a reduction in lower back fat.

Cut out high-carb and high-fat foods first, like your fried and sugary favorites. Not only do these foods offer you little in terms of nutritional value, but they’re typically high in calories. Eating plenty of high-fiber veggies, lean proteins (think white meat chicken and fish here), and whole grains will help keep you fuller for longer through the day so you’re not reaching for a snack that can sabotage your weight-loss goals.

You should also consider tracking your calories if you’re serious about weight loss and back fat reduction. Calculate how many calories you need per day and then subtract 500 from your daily amount to lose 1 pound per week.

You’re only doing cardio:

Running, biking, and hopping on the elliptical are great to get your sweat on — but if that’s all you’re doing, you’ll want to reevaluate your gym time. Cardio is useful for burning calories in the moment, but Muscle & Fitness reminds us that strength training is vital for defining your waist and increasing your metabolism so you burn more calories at rest. Do yourself (and your waistline) a favor and add in at least 20 minutes of weight training if you’re going in for an hour of gym time.

You’re drinking too much alcohol:

Yes, alcohol can completely sabotage any contouring of your lower back you wish to achieve. WebMD explains when you’re drinking alcohol, your liver is burning off the alcohol instead of fat during and after consumption, which can lead to the dreaded “beer belly.” Additionally, it can be easy to overdo it on calories when you’re drinking. Make sure you’re limiting your alcohol consumption if you hope to trim away excess lower back fat.

Tips for a trim waistline

A man with a very fit back | iStock.com

Eat high-fiber and protein-rich foods:

Getting your diet on point is the most crucial part of eliminating lower back fat. And when you’re getting all the necessary nutrients you need, you’ll also find you’re more energized and prepared for your toughest workouts.

As for proteins, add more eggs, beans, oats, and fish into your diet. Not only can you get these meal components at any grocery store relatively cheap, but they’ll keep you full all day long so you won’t reach for any unhealthy snacks. High-fiber foods you should consider eating more of are any leafy green or cruciferous veggie, apples, and potatoes.

Work your whole back and core, not just your lower back:

As stated before, an all-cardio routine will only get you so far. It’s resistance training that’s key when it comes to giving your back that sculpted look you’ve always wanted. Muscle & Fitness notes there are four main muscles in your back: the rhomboids and trapezius in the upper, the lattissimus dorsi in the middle, and the erector spinae in the lower. You may be tempted just to work your lower back, but you should aim to hit all of these main muscles for serious definition.

As for exercises you should be doing, Eat This, Not That! notes planks, weighted rows, push-ups, and side crunches are all ideal. This 10-minute back workout is one to keep in your back pocket, too.

Make sure you’re resting:

Remember that rest is key! If you’re working out five to six days per week and not properly resting, you won’t see the gains you’re hoping for. Additionally, getting enough sleep can help you keep stress levels at bay, which is vital for assisting with weight loss. Take regular rest days away from the gym and enjoy time spent with family and friends.

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4 Ways to Get Rid of Back Fat

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You use your back muscles in almost everything you do–are you giving them enough attention? Building and maintaining strong back muscles can help relieve and prevent back pain, improve posture, and help you get that toned silhouette that looks fantastic in a sundress. We’ve covered shoulders and arms, now it’s time to get “back” into shape.

1. Plank-to-Row. Get into a pushup position with a weight in each hand (pick a dumbbell that fits your fitness level). Next, place all of your weight on your left arm, picking up your right arm to your side, holding the dumbbell. Keep your abs engaged the entire time, and make sure your hips are squared to the ground. Go for 10-12 reps before repeating on the other side. As you get stronger you can use heavier weights.

2. Inverted Modified Row. You’ll need a secure bar that you can hang under from. With your feet on the ground, knees at 90 degrees and back straight, as shown. Keeping your core tight, pull up with your arms to lift your chest to the bar, hold for 2, then lower back to start. Aim for 3 sets of 10-12 reps. As you get stronger, you can try to walk your feet out into a straight line in front of you.

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3. Reverse Fly. Try these with a small weight of 2-5 pounds (whichever is most comfortable.) Sit on the edge of a chair (or exercise ball if you have one available) and lean forward from your waist, keeping your back straight. Your arms should be relaxed, palms facing each other, holding the weights. Next, raise your arms up and out until your weights are at shoulder height. Return to start and do 3 sets of 10-12 reps.

4. Pull Ups. Hands down, this is the greatest exercise to strengthen your upper back. Because it’s so challenging, I recommend using a band to assist you. Take a circle resistance band and loop it around the top of your pull up bar, and wrap it around your feet, as shown in the picture. Pull yourself up, hold for 2 seconds, then slowly lower yourself back down. Do as many reps as possible. If you can only do one or two that’s fine, just increase by one every week and you’re on your way.

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Bonus tip: If you’re just starting out and don’t have weights available, full water bottles or cans can be a substitute. The important thing is to get moving!

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW’s Shedding for the Wedding, mentoring the contestants’ to lose hundreds of pounds before their big day, and she appears regularly on NBC’s Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.

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How To Get Rid Of Back Fat

Bra Bulge. Love Handles. Back Fat. However you look at it, excess fat on your back is not a pretty picture. When you put a tank top or swimsuit on and feel like you’re spilling over from the back, it can make you self-conscious and want to cover up. We’re here to change that!

Unfortunately, eliminating back fat isn’t as simple as doing a few push-ups and calling it a day. In this ultimate guide to getting rid of back fat, we give you the practical, science-backed information you need to get rid of back fat and feel more confident in your body. Learn what causes back fat and why you need a multi-step approach to getting rid of it. Then, we’ll show you how to tone up your back using our 15-minute back fat blaster workout.

Ready to say buh-bye to back fat? Then read on!

Follow these 5 proven steps to get rid of back fat:

  1. Eat cleaner and healthier foods
  2. Get moving with cardio exercises
  3. Strength train your entire body
  4. Practice good posture
  5. Do exercises targeting back fat

Whether it’s something that’s always bothered you, or a new frustration that has appeared with age, back fat can be a serious pain. Unfortunately, there’s a lot of misinformation out there about back fat. So let’s get down to business and see what real science says about the causes of back fat and how to reduce it.

What Causes Back Fat?

We’re all predisposed to carry more fat in specific places, but there are also several things that can cause back fat to accumulate or worsen. Let’s explore some of them.

Lack Of Use

One reason for back fat is that the back muscles are worked far less than the muscles on the front of the body. It seems bicep curls and push-ups are pretty popular, but rear delt-flys and renegade rows are a little more foreign to most. When muscles go unused, they atrophy, or lose strength. Losing strength encourages a loss of tone and definition. This leads to those loose, jiggly spots we dread. Time to tighten those babies up; no more neglecting, start doing some back fat exercises.

Trying To “Spot Reduce”

Sometimes when you identify the area of fat you don’t want, you work it to death hoping with each passing rep it will disappear one day. It won’t. Science says you can’t spot reduce body fat. “Unfortunately, subcutaneous fat loss tends to be more generalized versus just the part that is being trained,” says Lara Carlson, C.S.C.S., president of the New England Chapter of the American College of Sports Medicine. This means you can’t just work the part of your body you don’t like and expect it to go away. (So if you want to know how to get rid of lower back fat or upper back fat specifically, it doesn’t exactly matter. Fat is fat.)

You can, of course, spot “tone” an area by working a specific muscle group (like muscles in your back). But for that to make a difference with your back fat, you need to tackle the whole picture, including proper nutrition, good strength training, back fat exercises, and cardio. Translation: you need to reduce overall body fat to get rid of back fat!

Extra Pounds

If you have too much body fat it is going to end up somewhere and it usually doesn’t ask your opinion as to where that place should be. Some people struggle with fat on their belly, others are frustrated by the size of their thighs. Your back is just another place for that extra fat to make its home.

The other sticky thing about body fat is that it changes with age. Love handles might not have been a problem in your 20s but suddenly you hit your 40s and there it is! Hormones do crazy things to our bodies, and aging isn’t always friendly. If you want to get rid of back fat, the truth is you have to get rid of fat in general. While that is happening, you can work on toning and tightening the parts of your body you want to see changed.

Poor Posture

It may not actually “create” back fat, but it definitely emphasizes the fat that you have. The Cleveland Clinic mentions how proper posture helps your physical appearance, in addition to helping keep your bones and joints healthy, lessen arthritis pain, and decrease spinal stress. It’s true, isn’t it? Posture can completely change the way you look. Bad posture can age a person more than a few lines and wrinkles around the eyes. In addition, poor posture and slouching allow extra fat and skin to “puddle” over the area in which it resides. Standing up tall and strong will pull those love handles away from the belt line and make you look longer and leaner.

They say knowledge is power. So if that’s true, now that you have the reasons for the back fat on your body, let’s tackle what you can do to change it. None of the reasons above are too big to change, so let’s get to work!

Eat Cleaner

You’ve probably heard this phrase by now, but if you haven’t, listen loud and clear: You can’t work off a bad diet. In an editorial by the British Journal of Sports Medicine, researchers noted that excess sugar and carbs—not physical inactivity—are primarily to blame for the growing obesity epidemic. No matter how much you move, eating poorly is working against you and it will win every time.

Excess calories, especially those in the form of sugar and unhealthy fats, end up as fat on your body and that includes your back. But eating clean doesn’t mean starving yourself. The key is to choose healthy, whole foods. Clean eating includes lots of fruits, vegetables, lean protein and healthy fats. The choices are wide open! Walk the perimeter of your local grocer or visit a farmers market just to see your options. If you’re not sure how to start, try our eBook Get Started With Clean Eating for a little guidance—we’ve got TONS of tips on how to make clean eating a natural part of your daily life.

Get Moving With Cardio

Cardio exercise burns calories and helps blast body fat. The CDC recommends 2 hours and 30 minutes of cardiovascular exercise a week. Walk, bike, dance, and just get movin’! And if you really want to dig in and get serious, try a few days of steady state cardio and mix it with two days of some type of interval training such as HIIT workouts or Tabata intervals.

Varying your workouts to include both lower intensity and higher intensity activities helps shake up your stubborn metabolism and get things moving in the right direction.

Strength Train Your Entire Body, Not Just One Area

We learned earlier about losing muscle and the effects of muscle atrophy. So what can you do to get it back? Work the muscles, of course! “Without question, exercise is the most powerful intervention to address muscle loss”, explains Nathan K.LeBrasseur, Ph.D. from the Mayo Clinic. The best weapon against body fat and for a better shape is to strength train your entire body with a special focus on your back. Why?

  1. Muscle tissue is active. The more muscle you have, the more efficient your body is at burning calories.
  2. You want muscle on your whole body to be working for you all day long. Be sure to get to those larger muscles, especially legs, since those are going to be more efficient muscles on your body.
  3. Target those back muscles in order to see change. While spot reducing doesn’t work, it is still true that as you lose fat you want to firm up the muscle below the skin in order to create the tighter shape you are truly looking for instead of the jiggle you so dread.

Related: The Beginner’s Guide To Strength Training

Stand Up Tall

Last but not least, you can fix that posture fairly easily. Standing tall with your shoulders back and lower abs pulled in tight will make you look both taller and leaner all over. A good rule of thumb is to align the back of your head over your tailbone and your tailbone over your heels. And if posture is really a problem for you, try Pilates! Pilates teaches you to engage your core, strengthen your low back, practice good posture and keep your back and shoulders stable and strong. Professional athletes everywhere have learned the wonders of pilates. Anyone can do pilates!

The 15-Minute Workout To Get Rid Of Back Fat

Now it’s time to work on some exercises to reduce back fat! You’ve already learned that in order to get rid of those love handles you need a combination of both cardio exercise to burn off fat and strength training to tone your back. This back fat workout is going to use circuit training to combine both of these types of exercises, focusing mostly on strength moves targeting your back. During this 15-minute workout, you will alternate back and forth between a strength move and a cardio move, giving you just the balance you need to make it truly work. If you have 30 minutes, go through the routine twice and really see results!

How It Works:

    • For each strength move below, perform the listed amount of reps, then go right into the cardio move and perform for 2 minutes.
    • For best results, try interval-style training in the cardio section by performing the first minute at a moderate pace and the second minute going hard enough to breath heavy through your mouth—you should be almost breathless by the end.
    • Grab a pair of dumbbells and lets get started! (You can also download and print off this workout by clicking the button below!)

Reverse Grip Row Double Arm Row: 12 reps

Jumping Jacks: 1 Minute Moderate. 1 Minute Go Hard!

Side Plank With Arm Extension: 12 reps on the right, 12 reps on the left

Jogging In Place: 1 Minute Moderate. 1 Minute Go Hard!

Renegade Rows: 20 total reps, alternating right and left

Jumprope: 1 Minute Moderate. 1 Minute Go Hard!

Straight Arm Press Back: 12 reps

Skaters: 1 Minute Moderate. 1 Minute Go Hard!

Single Arm Rows: 12 reps on the right, 12 reps on the left

Power Skips: 1 Minute Moderate: 1 Minute Go Hard!

Two More Quick Back Fat Workouts

Just so you have more workouts in your arsenal to fight back fat, here’s are two different quick back fat workouts to do. Perform these quick workouts first thing in the morning, on your lunch break, or on-the-go. The first one is bodyweight-only, and the second just requires a set of dumbbells.

Bye Bye Back Fat Workout

This one is just four moves! Do 15 reps of each when you need a quicker workout to tone your back and get rid of back fat for good.

1) Plank to Mid-Back Row. In plank position, pull right arm up to side of your abdominals; repeat on left side.
Do 15 reps.

2) Side Plank Scoops: Put down your bottom leg knee or go to your forearm for modification.
Do 15 both sides.

3) Swimming: Lift all four limbs up off the ground, engage your abdominals. Flutter with your arms and legs from the shoulders and hips. Keep your nose pointing down in the water with a neutral neck.
Count to 15.

4) Breast Stroke: Keep the tops of your feet on the floor. Use your mid-back muscles to breaststroke with your arms.
Do 15 reps.

Back Fat Blast Workout

This workout is three moves and requires a set of dumbbells. Use heavy enough weights that you feel fatigued and are working “comfortably hard.” Repeat the whole series twice through.

1) Renegade rows: You can do the kneeling variation if you are not able to do a full plank.
Do 10 for each arm.

2) Reverse grip rows: Arms are in front of the body holding dumbbells at hip height with palms facing the ceiling.
Do 15 reps.

3) Overhead pulls to crunches: Keep your abdominals engaged throughout!
Do 15 reps.

Now you know how to get rid of that stubborn back fat. Remember, there are no quick fixes in life but if you put your mind to it, do the back fat exercises, and stick to the 4 other steps, you’ll have your bikini body ready in no time.

Fat on the back

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