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Does anyone else struggle with gaining back fat? My body is so disproportional and idk if I need to be doing more cardio and be in a deficit to lose fat or lift heavier on back days for that “toned” look. It does I hate that I look this way. Any advice.
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Anonymous 10w

Unfortunately we don’t get to choose how we store weight. Ensure you’re in a healthy deficit and when doing cardio you reach fat burning heart rate. If you can afford it a coach will help keep you accountable and on track as well as reach your goals quicker. Lifting will help with long term looks, it’s not quick at all. Give yourself time and patience.

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Anonymous 10w

It sounds like you need to be doing both cardio and lifting still- since you still have fat to lose you should still aim for a calorie deficit ideally through both diet and exercise, and then you still want to lift so that when you do lose the fat your back will look nice. We can’t spot reduce unfortunately and to top it off it seems like we always lose last from the place we want to lose the most lol but you should be aiming for a progressive overload anyways even once you lose all the fat you

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Anonymous 10w

It also doesn’t help that my shoulders are really broad😔 Any tips.

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Anonymous 10w

Did you mean losing back fat? You can't target weight gain or loss to a specific area, but if you want your back to look bigger then lifting heavier on back days will do it! Wide grip pull ups will make your ribcage wide (lats) which will make your back bigger.

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Anonymous replying to -> #3 10w

Want to lose and get to your desired appearance. So you can continue to increase what you lift that will always be beneficial, but still most important for what you are looking for, to lose your back fat, will be that you stay in a caloric deficit.

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Anonymous replying to -> #2 10w

Yes I meant losing back fat. Sorry. I realize how that sounded.

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Anonymous replying to -> #3 10w

I agree! Progressive overload and calorie deficit are the recipe for success! Muscle building has the added bonus of increasing your resting metabolic rate; the more muscle you have the more calories your body needs a day so the easier it is to deficit. With this in mind, make sure you're eating 1g of protein per lb of body weight daily, so your body has the tools it needs to build muscle.

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Anonymous replying to -> #2 10w

Oh yes! I was going to mention muscle accelerating our metabolism but I wrote so much I missed it lol

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