Pages: [1] 2   Go Down
Print
Author Topic: HOW TO TONE my back and lose rolls of BRA FAT  (Read 3198 times)
Nouran
Slim girl goin fit girl
Applying Gnome


Reputation Power: 1
Nouran is starting out.
Posts: 39


View Profile Awards
« on: May 03, 2011, 04:49:18 AM »

HELLO;

BRA FAT ISSUE (ESPECIALLY 4 THIN PEOPLE)  Shocked

 back fat or bra fat is one of the most things that many of us women hate...In my case im thin and whenever i read something online they all come to across LOSING OVERALL WEIGHT which would workout for those who are overweight. However Im not overweight in fact many people think im slim and i put on a few weight recently and moved from an underweight person to a normal weight body and im happy with my body however i still have that bra fat makin my back look ugly...i need to tone and strengthen my back cuz losing weight is not a good solution for those who are already very thin.


What should i do? how many times should i exercise and for how long?
Logged

Nouran
60 kgs
167 cms tall
juanRM1992
Übergnome
****

Reputation Power: 2
juanRM1992 is starting out.
Posts: 1443


+Rep! :D

  • Awards Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #1 on: May 03, 2011, 05:26:33 AM »

    Ok, let the lecture begin  Wink

    TONING does not exist. You either make a muscle bigger or you lose fat in order to get that "defined" look

    Spot fat reduction, meaning losing fat in only one place is impossible (except with liposuction). You dont get to decide where the fat is coming off. Sorry Undecided

    What I would do if I were in your case is lift weights so you build a bit of muscle and that will help with that "Bra Fat"... you know the classic, pull-ups, inverted row, etc.

    Have a look here:http://www.askscooby.com/excellent-postings/21-workout-routines-37958/ , pick a routine from there or use scooby's website for exercise reference and possible workouts  Wink

    BTW, I just looked into this "Bra Fat" (I aint no female so I had no idea what is was  Grin ) and it may be partially solved by rear- shoulder exercises (face pulls, rear delt row) combined with good nutrition and cardio. If you dont know a particular exercise, this webiste will help a lot: http://www.exrx.net/Lists/Directory.html
    Logged

    Goals August 2013 (RAW)
    SQ 400lbs
    BP 300lbs
    DL 500lbs
    PL diary
    Cross-fit programming
    Forever Mirin'
    RTalons
    Moderator
    Übergnome
    *****

    Reputation Power: 17
    RTalons is going up.RTalons is going up.RTalons is going up.
    Posts: 3295


  • Awards Given for outstanding fitness progress

  • View Profile Awards
    « Reply #2 on: May 03, 2011, 08:11:26 AM »

    I'd suggest giving your back the focus it deserves.  Increasing the size of the muscle in your upper back (traps, real delts, etc.) should smooth out that whole area.

    The 21 routines post is awesome, give that a look.  Basically I'd think your routine should include pull ups and some kind of rowing motion.
    Logged

    I did it; you can too!
    Goals by 30 (Dec 2013):
    Be <10% body fat with 135+lbs of lean mass (~9% and ~122)
    Dead lift 208lbs (Currently: 3x192lbs)
    Progress Diary
    Nouran
    Slim girl goin fit girl
    Applying Gnome


    Reputation Power: 1
    Nouran is starting out.
    Posts: 39


    View Profile Awards
    « Reply #3 on: May 07, 2011, 12:00:51 PM »

    WHAT R THE 21 ROUTINES?
    Logged

    Nouran
    60 kgs
    167 cms tall
    House MD
    Übergnome
    ****

    Reputation Power: 4
    House MD is starting out.
    Posts: 1224


    Ripped > Lean > Big

  • Awards Member of the Month Winner Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #4 on: May 07, 2011, 01:39:54 PM »

    If you are skinny and still have that problem, I believe that it could be due to excess skin on your back.

    Did you recently lose a lot of weight abruptly?
    Logged

    COLD EXPOSURE - a different approach to weight-loss

    Current AC record: 141 minutes (4. May 2012.)
    juanRM1992
    Übergnome
    ****

    Reputation Power: 2
    juanRM1992 is starting out.
    Posts: 1443


    +Rep! :D

  • Awards Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #5 on: May 07, 2011, 04:52:58 PM »

    Link didnt work first time.. Roll Eyes

    http://www.askscooby.com/excellent-postings/21-workout-routines-37958/

    What are the exercises you currently doing?
    Do you have access to a gym?
    Questions for more in-depth help Smiley
    Logged

    Goals August 2013 (RAW)
    SQ 400lbs
    BP 300lbs
    DL 500lbs
    PL diary
    Cross-fit programming
    Forever Mirin'
    dodothebird
    Moderator
    Hypergnome
    *****

    Reputation Power: 40
    dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.dodothebird is a force to reckon with.
    Posts: 5740



    View Profile Awards
    « Reply #6 on: May 08, 2011, 05:09:49 AM »

    As said, work your back. It won't burn fat in the back area but having developed muscles will rid that loose texture. Even if you're still not satisfied (Though I think you'll ve), you can lose that fat after you've gained some mucle there. Then you won't look skinny but firm and strong.
    Logged

    Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
    Nouran
    Slim girl goin fit girl
    Applying Gnome


    Reputation Power: 1
    Nouran is starting out.
    Posts: 39


    View Profile Awards
    « Reply #7 on: May 10, 2011, 10:51:37 AM »

    YES I AM SKINNY AND STILL HAVE BRA FAT OR BACK FAT AND ITS SUPPPPPER BOTHERING ME...without it i would have a perfect body.
    I used to do swimming 4 years ago and stopped cuz I had a lot of studies and just got busy with life...I had a back surgery (scoliosis) which is the major cause problem of that bra fat cuz the side wer they cut has more rolls or fat than the other side. i think building muscles in that area (latisimus dorsi) would burn the fat eventually...

    currently i dont have access to gym but i will soon. Im training at home everyday the bend over exercise that scooby has mentioned for Lat muscles...I cant do pull ups i dont have the right equipment for that. I just wana know HOW LONG DOES IT TAKE FOR THE MUSCLES TO BE BUILT FOR AN AVERAGE PERSON?? How many times a day per week do i have to train...Currently im using 2KG dumbells since i never really did weights so i wanted to start light...wen can i start adding more weight?  Would using the same weight for a year not cause any change in my muscle growth? what can i do to get muscles growing on my back to lose the fat???
    Logged

    Nouran
    60 kgs
    167 cms tall
    Nouran
    Slim girl goin fit girl
    Applying Gnome


    Reputation Power: 1
    Nouran is starting out.
    Posts: 39


    View Profile Awards
    « Reply #8 on: May 10, 2011, 10:53:48 AM »

    ONE MORE QUESTION

    Do I have to feel that soreness feeling on my back in order to know that my muscles are really getting the benefit of working out??

    If im not feeling any soreness does that mean that my exercise is useless?
    Logged

    Nouran
    60 kgs
    167 cms tall
    juanRM1992
    Übergnome
    ****

    Reputation Power: 2
    juanRM1992 is starting out.
    Posts: 1443


    +Rep! :D

  • Awards Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #9 on: May 10, 2011, 11:01:00 AM »

    Soreness is not an indicator of good workout. Strength gains are. It will take time to build muscle... it is a slow progress and women tend to progress even slower but over time you'll see the difference. Smiley For pull-ups, you can do negatives... its an awesome exercise (I highly encourage you to buy a door-mounted bar... I have one and its really good)

    Home lat workout, assisted pullups exercises for beginners


    Pullups for Beginners


    Regarding the workout, choose the beginner from scooby's page or pick one from here: http://www.askscooby.com/excellent-postings/21-workout-routines-37958/

    If you can start swimming, then go ahead!
    Logged

    Goals August 2013 (RAW)
    SQ 400lbs
    BP 300lbs
    DL 500lbs
    PL diary
    Cross-fit programming
    Forever Mirin'
    Nouran
    Slim girl goin fit girl
    Applying Gnome


    Reputation Power: 1
    Nouran is starting out.
    Posts: 39


    View Profile Awards
    « Reply #10 on: May 10, 2011, 11:25:07 AM »

    I found this video for losing back fat i dunno if its good and effective if anyone can please tell me if this is good or not? i kinda like the idea of crunches on the side wut u think??

    Pilates Exercises : How to Get Rid of Back Fat With Pilates
    Logged

    Nouran
    60 kgs
    167 cms tall
    juanRM1992
    Übergnome
    ****

    Reputation Power: 2
    juanRM1992 is starting out.
    Posts: 1443


    +Rep! :D

  • Awards Given for excellent postings explaining ideas and concepts.

  • View Profile Awards
    « Reply #11 on: May 10, 2011, 12:49:22 PM »

    you could do that exercise, it seems ok for oblique and hip muscles. However, like I said on my first post, you can not target where the fat is going to come off. Therefore, whenever you hear saying how to get rid of fat from an specific region, be VERY skeptical. Only thing you can do is build muscle so that loose skin eventually ties up. I already given you the tools to do it, you only need patient since it may take a while Wink
    Logged

    Goals August 2013 (RAW)
    SQ 400lbs
    BP 300lbs
    DL 500lbs
    PL diary
    Cross-fit programming
    Forever Mirin'
    wolfcastler
    Übergnome
    ****

    Reputation Power: 2
    wolfcastler is starting out.
    Posts: 1539


  • Awards Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #12 on: May 10, 2011, 01:09:17 PM »

    Yes, it's very important to understand the basics. You can't remove fat from a certain area. You can't "tone". The only way to lose fat is by consuming less calories than you burn and let the body decide where it comes off.

    There are basically "only" 2 things you can do to shape your body:

    * You can lose fat by creating a calorie deficit (nutrition and cardio - nutrition being the far more important factor)
    * Build muscle mass through resistance training.

    In short: You can lose fat. You can build muscle. No more, no less.
    « Last Edit: May 10, 2011, 01:10:54 PM by wolfcastler » Logged
    wolfcastler
    Übergnome
    ****

    Reputation Power: 2
    wolfcastler is starting out.
    Posts: 1539


  • Awards Given for tirelessly and competently discussing and answering questions.

  • View Profile Awards
    « Reply #13 on: May 10, 2011, 01:23:17 PM »

    Not to forget the most important thing I wanted to mention!
    It's the same for men and women! Women neither need different exercises nor different nutrition. Most "exercises for women" are basically just less effective exercises. There is no need to be afraid of gaining too much muscle mass or starting to look like a man - it won't happen! Doing the "real" exercises will not make you look any differently than the "women's exercises". You'll look just the same - but in a much shorter period of time.
    Logged
    Nouran
    Slim girl goin fit girl
    Applying Gnome


    Reputation Power: 1
    Nouran is starting out.
    Posts: 39


    View Profile Awards
    « Reply #14 on: May 10, 2011, 01:49:30 PM »

    thank u sooooooo much everyone...i really love the idea of bulding muscles on my back to lose the lumpy parts lol...i went to scooby's beginner page so basically ill be doing crunches lunges pushups and cardio for 20 mins every other other day...in between ill be doing just cardio...(no pull ups tho till i join a gym)

    I feel stupid really but this link i barely i understand anythin from it lol http://www.askscooby.com/excellent-postings/21-workout-routines-37958/

    i like dis workout tho
    A deadlift w3-5x3-5/180 ---> can someone explain briefly wut those numbers r 4? im dizy from the long text lol
    B pullups w3x812 2111 90
    C Bentover
    D real delt rows -3x10-15/0

    someone explain plz...any other ways to strengthen my back muscles?
    Logged

    Nouran
    60 kgs
    167 cms tall
    Pages: [1] 2   Go Up
    Print
    Jump to: