How to lose lower back fat

 

How to lose lower back fat?How to lose fat, especially lower back fat, is almost always all about the eyes – check out magazines, books, and TV commercials to prove it. This should come as no surprise since almost everyone wants a slim, athletic body. It helps us look better inside and out of our clothes. But what about the health and performance benefits of losing fat and losing weight?

Benefits of fat loss

  • Improved Strength

  • Increased energy

  • Healthier Joints

  • Healthier Weight

  • Less anxiety and depression

  • Better Sleep

  • Less stress

How Strength Training Help you lose Fat

Health and fitness can be seen in three dimensions: mental, physical, and nutritional. For any fitness program to be a complete success, especially one that aims to lose fat, it requires good nutrition and the completion of something you can be excited about and want to do. Because there is no such thing that any programs run without continuity.

Lose fat with nutritional Tips

What and how you eat, no matter how good it may be, can make or break the effectiveness of your plan. As the saying goes, you can improve your body, but when it comes to losing fat, you can’t train by eating badly (that is, you can improve your appearance).

Some understanding can ensure that whatever food you eat will speed up your metabolism, burn fat more efficiently, build muscle, and help you to lose weight.  Improve healthy and easy-to-implement eating strategies.

Metabolism is the process by which your body burns your food and coveted it into energy. Although we adhere to the association of genes, we can control the rate of metabolism to some extent. Along with your age and sex, here are three factors that control your metabolic rate:

Activity Level – This refers to how often and how often you are physically active.

Thyroid Function – Calories are a measure of temperature, the body is a heat engine, and the thyroid regulates body temperature. Therefore, it is clear that thyroid function affects the rate of metabolism. Therefore, those diagnosed with hypothyroidism may experience slower metabolic function. The good news is that this problem can be treated with medication prescribed by a doctor to normalize the thyroid function.

Body composition – This is the component of your body weight, which includes muscle mass, fat, water, etc. You obviously want a muscular body the more muscle you have, the more calories you will burn in 24 hours, even while sleeping!

Truth About Diets

In o order to lose fat, most people go on a diet of some kind. Although it may seem like an endless diet, the key numbers can be categorized as one of the following 4 foods:

1. Diets that cut calories

2. Diets that cut fat

3. Diets that cut carbohydrate

4. Diets that cut out certain types of foods

No Diet is the Diet Solution

Overall, the long-term solution is not just to cut out certain foods from your diet, but to replace what you are currently eating with better, warmer foods that your body can use. I call it a dietary supplement.

Supplements are a simple, practical, and realistic dietary approach that you can use to ensure that any food you eat helps you lose fat and shape it better. They also aid in improving muscle mass and your overall health.

What is complementary eating?

A nutritional supplement consists of four components.

1. Protein (eggs, chicken, fish, bison, beef, etc.)

2. Fibrous Carbohydrates (Fruits and Vegetables)

3. Starchy carbohydrates (thanks to potatoes, rice, oatmeal, etc.)

4. Fats (avocado, nuts, olive oil, etc.)

This strategy is called a complementary diet because each component in the diet complements the other to maximize nutritional benefits.

  • Protein is a component of muscle.
  • Starchy carbohydrates are a great source of energy.
  • Fibrous carbohydrates carry it throughout the body and provide energy.
  • Fats improves inflammation. Helps in joint and heart health, disease prevention and cognitive function.

Circuit Training To lose Lower Back Fat

Circuit training is a classic metabolic strength training concept that involves multiple exercises, back-to-back, with little rest, using a variety of training equipment, ranging from free weights to machines to body weight. Many fitness trainers believe that circuit training is one of the most effective exercises to lose fat quickly.

Hip-Oriented Lower-Body Exercises

The muscles that make up the lower body are often involved in complex lower body exercises, which makes it often difficult to connect complex lower body exercises to specific lower body muscles.

However, some of the more complex movements of the lower body have more hip movements than knee joints. This is what we classify as the lower body based on the hip. These are a variety of hip-oriented lower body exercises that are used in this strength training system to reduce fat.

Barbell Romanian Deadlift

Place the barbell in front and stand with your legs hip-width apart so you can stand tall. Straighten your arms and spread your thighs. Keep your back straight, hold your hips, lean forward toward the floor, and bend your knees at a 15-20 degree angle.

When applying the front piece, move your hips backward so that your back does not bend. When the torso is roughly parallel to the floor or weight plate. Tap the floor, push your hips forward towards the barbell, reverse the movement and lengthen again to complete a repetition.

Watch How To Perform


Single leg Dumbbell Romanian Deadlift

Stand on one leg and hold the dumbbell with the other hand. Keeping your back and arms straight, hold your hips, lean forward toward the floor, and bend the weight-bearing knees at an angle of approximately 15-20 degrees.

When using the hinges, lift your unsupported legs so that they fit your torso and your hips are not bent. In the down position (when the torso is almost parallel to the ground) keep your hips flat and do not rotate.

When your torso and unassisted legs are almost parallel to the floor, push your hips forward so that you lengthen again, completing one repetition and reversing the movement.

Watch How To Perform


Single leg 45-Degree cable Romanian Deadlift

This exercise is performed in much the same way as a Romanian one-legged deadlift with dumbbells, except that it uses a low-order cable column to move the resistance vector at a 45-degree angle. Stand on one leg and hold the cable handle with the other hand.

Keeping your back and arms straight, hold your hips, lean forward toward the floor, and bend your knees at a 15-20-degree angle with the weight. When placing the front leg, lift the unsupported leg so that it fits into the torso. Be careful not to rotate your hips.

In the down position (before the torso is parallel to the ground), keep your hips flat and prevent them from rotating. When your torso and unsupported legs are at an angle of about 45 degrees to the floor, move your hips toward the cable to reverse the movement, then lengthen again to complete a repetition.

Keep in mind that using a cable is stronger and has a smaller range of motion than using a dumbbell. The dumbbells are pulling you towards the floor, while the cables are pulling you towards it or at a 45-degree angle.

Watch How To Perform


Barbell Good Morning

Stand with your hips wide apart, and hold a barbell behind your head on your shoulders. Keep your back straight, hold your hips, lean forward toward the floor, and bend your knees at an angle of about 15-20 degrees.

When applying the front piece, move your hips backward so that your back does not bend. Drive when the torso is almost parallel to the floor. Move your hips towards the barbell, reverse the movement and lengthen again to complete a repetition.

Watch How To Perform


Kettlebell Swing

The kettlebell swing has the same mechanism as the Romanian deadlift. The only difference is that the movement is faster. Spread your legs over your shoulders and hold the kettlebell with both hands.

Keep your back and arms straight, swing the kettlebell between your legs like a football hiker, and bend your knees and bend your hips about 15-20 degrees.

Once your arms touch your thighs, move your hips forward and swing the kettlebell up for an explosive twisting motion.

Watch How To Perform


Barbell Bench Hip Thrust

Sit on the floor with a weighted bench and barbell on your hips. Bend your knees 90 degrees and place your legs about hip-width apart. Cover your hips as far as possible in the sky. In the upper position, your hips should be about the same height as your shoulders.

It keeps your body in a tabletop-like position. Slowly lower your hips to the floor and repeat. Before doing this exercise, make sure that the bench on which you rest your shoulders is supported by a stable object.

Also, wrap the barbell in a thick towel or use a thick bar pad to make this exercise more comfortable on the waist.

Watch How To Perform


Single-leg Hip Thrust

Sit on a heavy bench or chair with your shoulders on the floor, place your head and shoulders on the bench, and open your arms around you with your palms facing up. Extend your legs so that your knees are bent about 90 degrees and your feet are directly below your knees.

Bend your right knee 90 degrees, lift it above your hips. Lift your hips so that your body is straight.

Lifting your right leg, bring your hips down to the floor to complete a repetition. You can make this move more difficult by gaining weight. Try to keep the weight bar above your waist.

Watch How To Perform


Lying Hamstring curl

To perform this exercise, you need to use a machine commonly called a leg hamstring curl or a bent leg curl machine. Place the hip joint on the pad and lie down. Adjust the pad you press under your calf.

Hold the handles, spread your legs hip-width apart, and stretch your heels toward your hips. It slowly reverses the movement under control.

Watch How To Perform


Leg-Oriented Lower-Body Exercises

To ensure a balanced training program, we want to include lower body exercises that emphasize knee movement, as well as lower body exercises that primarily involve hip movements.

Exercises based on the legs. Below are the lower body exercises based on the legs that are used in this strength training system to lose fat.

Barbell back squat

Place the barbell on your shoulders (not above the neck), keep your legs slightly wider than your shoulders, and keep your toes 10 to 15 degrees apart. Bend your knees and hips and bring your body down to the floor.

Do not lift your ankles off the ground or make sure your hips stay in an arch. Also, keep your knees wide and track in the same direction as your fingers.

Make sure your knees do not fall toward the midline of your body. When you reach the depth you can control the squat, reverse the movement and stand up.

Watch How To Perform


Barbell front squat

Front squats are performed using the same procedure as back squats. The only difference is the location of the bars. Place an Olympic-style barbell on your chest, your feet slightly wider than your shoulders, and your toes 10 to 15 degrees apart.

Instead of just trying to lift the bar using your arms, keep your chest high to make a rack for the bar. Bend your knees and hips and bring your body down to the floor. When falling in a squat, try to raise your elbows to the sky.

The ankles should not be raised off the ground and the hips should not lose their arch. Also, keep your knees wide and track in the same direction as your fingers.

Make sure your knees do not fall toward the midline of your body. When you reach the depth you can control the squat, reverse the movement and stand up.

Watch How To Perform


Dumbbell walking lunge

Spread your legs on your hips and hold dumbbells in each hand. Lean forward and lower your body so that your back knees lightly touch the floor. When standing tall, extend your hind legs forward so that the front legs fit and the opposite leg is behind the person in charge.

The torso bends slightly forward with a straight spine instead of a straight torso at the base of each lunge, especially since it softens the knees (a slight forward tilt helps to stimulate the gluteal muscles. does). Repeat as you walk down the aisle.

Watch How To Perform


Abdominal Exercises

So far, I have described the movements of the lower body as determined by the limbs such as the legs and hips. Now focus on the core muscles, the abdominal muscles.

Dumbbell Plank Row

With both hands, hold the dumbbells in the push-up position below your shoulders. Hold a dumbbell all over your body until it touches your ribs. Slowly lower the dumbbell to the floor and place the other dumbbells in a row. Keep your torso as stable as possible and avoid twisting your hips.

Watch How To Perform


Side Plank to Dumbbell Lateral Raise

Place your left arm on a weighted bench, treading your feet forward on the ground. Your whole body remains straight, from nose to navel, between legs. This is the location of the side elbow board. Maintain this position by lifting the side shovel with the dumbbell in your right hand.

Touch your right hip, raise your arm to the ceiling in the air, and straighten your arms until your elbows touch your shoulders. Slowly return your hands to your hips. Repeat all assignments on one side before switching sides.

Watch How To Perform


Angled barbell

Hold one end of the barbell in the corner or on the Solenex mine tool, hold the other end of the barbell with both hands, and keep your legs shoulder-width apart so you can stand taller.

Keep your spine straight, rotate your hips and shoulders, move the barbell from side to side with a rainbow arc, and keep your torso facing the bar.

Watch How To Perform


Ball roll-Out

Straighten your arms, place your palms on a 55-65 cm balance ball, and bend your knees to the floor with the width of your knees and hands. Extend your arms upwards as if you were jumping into a pool and keep the ball away from you.

Press the ball as far as possible so that your head and hips are not facing the floor. When you reach as far as you can or your arms are just above your torso, reverse your movement and return the ball to its starting position. Here, the hands are just above the head. To do this exercise

A simple and easy way is to start with your arm on the ball and do the rest of the exercises as described.

Watch How To Perform


Ball knee tuck

Place both arms on the fitness ball, straighten your body, and bring your legs shoulder-width apart in a board position. Rotate your arm in a small circle. Rotate clockwise and counterclockwise without tilting your head or hips toward the floor.

Watch How To Perform


Ball Plate crunch

Place the fitness ball on your back arch, lie down, extend your arms and place the weight plate on your chest. Raise the weight plate towards the sky and crunch. Slowly reverse the movement so that the abdominal muscles spread over the ball.

When doing this exercise, keep in mind that the ball should never roll. Also, the torso should not be completely upright on the floor to relieve tension in the abdominal muscles.

Watch How To Perform


Reverse crunch

Bend your knees, bend your hips towards your abdomen, and lie on your back on the floor. With your elbows slightly bent, hold a dumbbell or medicine ball on the floor above your head.

In an easily controlled manner, lift your hips off the floor and bring your knees toward your chin so that an inverted crunch. Slowly reverse this movement and lower your back to the floor.

Also, when performing this exercise, carry a dumbbell or medicine ball that is too heavy to lift off the ground. Also, do not spread your legs or raise your head at any time during this exercise.

Watch How To Perform


Leg Lowering

Lay your back on the floor, bend your hips and your legs with your fists on either side of your head. Bending your knees, slowly lower your legs towards the floor and push your fists against the floor. Your hips will not come off the floor.

When your heels lightly touch the floor, reverse your movement and bring your knees back to your hips. To make this exercise more beneficial, move your legs forward, lowering them toward the floor.

Simply, straight your legs more are, the harder it will be to exercise. Be careful not to lose contact with the floor on your hips.

Watch how to perform


So far, you have learned how to perform various exercises and protocols of metabolic strength training safely and effectively. Now combine all these good exercise concepts into one practical training program. It, when combined with the above-mentioned dietary habits, helps to improve muscle mass and fitness and keeps you to lose body fat more efficiently.                   

Author Profile

usman ali
usman ali
Usman loves to write about motivational content, self-development, and anything related to living a healthy life. He has a passion for helping others to be the best version of themselves.

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