With both men and women, body fat can begin to collect in the back region of their bodies over time; especially the lower back area. Shedding this back fat can be quite difficult since you can’t spot-reduce fat in specific areas of your body (despite what so-called “experts” tell you).

The build-up of back fat can happen gradually over time and is usually the result of several things. One of them is when your back muscles begin to atrophy. This article will cover several other contributing factors and what you can do about it.

But first, we’ll paint a broad overview.

Back muscle atrophy basically means that they have lost both the overall muscle tone, as well as strength. The main reasons for this are a lack of fitness training and having poor nutritional intake.

A lack of proper exercise and poor nutrition can also combine to cause you to not only make you feel lethargic but also make excess fat tissue to accumulate around the back region and gives the appearance of flaps (or rolls) of flab around your upper and lower back, as well as your sides

The built-up fatty tissue that collects around both your sides and lower back contribute to being referred to (in a derogatory fashion) as a “muffin top.” But don’t worry if this has become a problem for you. You can fix it, but it does take a lot of hard work and determination.

Like we mentioned before, you can’t spot reduce a certain area of your body’s muscles. What that means is that even if you’re working out hard on your back days, that doesn’t translate to shedding all that back fat that has built-up.

Here are some crucial tips on how you can reduce that pesky back fat region (and sides as well).


Too Much Alcohol Consumption

Alcohol is a sneaky one because it’s something that can be particularly damaging to a person’s body, but is also socially acceptable. In many cases, one glass of wine, can of beer, or mixed drink, can turn into another, and then another, and so on; especially during happy hour, at office parties, or simply sitting on your couch at home.

Alcohol contains a lot of calories and too much of it, over time, can result in the build-up of excess body fat. Moderating your alcoholic consumption (if you have any) is the key here.

Lack of Resistance Training

Resistance training is one of the most crucial factors in burning off excess body fat effectively. Whether this is through resistance bands (which are quickly becoming all the rage), weights, machines, or even body mass exercises.

The reason that resistance training is so effective in the reduction of body fat is the fact that when you build up lean body mass, it naturally burns fat. Hence the term: “lean, mean, fat-burning machine.”

Lack of Cardio

That back fat can sure be stubborn to get rid of. So, you’re going to have to engage in some form of cardiovascular exercise in order to ensure you burn it off. If you’re already doing cardio and aren’t getting any favorable results, you’ll want to increase the time, intensity, and duration of your cardio sessions.

The thing about cardio exercise is that there are plenty of options, both indoors and outdoors, depending on your tastes. You can even do it from the privacy of your home (especially if you have your own home gym set-up).

Bad Diet

You can do as much cardio as you want and lift as many weights as you can, but that doesn’t necessarily mean you’ll be successful in burning off that back fat. Many people sabotage all their hard work by eating poorly.

Burning body fat and achieving that lean, sculpted back that you desire is going to take a lot of food discipline. You also have to have a diet plan in place (and stick to it) or things won’t go anywhere. Make a meal structured meal plan that includes a balanced combination of proteins, carbohydrates, and healthy fats (not the bad kinds).

To Recover, try Korean Red Ginseng

Korean Red Ginseng (KRG) is widely believed to have restorative effects on the body. These are chiefly attributed to its chemical attributes. The particular compound that is thought to play a key role in Korean Red Ginseng’s strengthening of the immune system is galacturonic acid. 

Galacturonic acid may strengthen the body’s natural immune response by strengthening the activation of macrophages. This, in turn, increases the activation of natural killer and T cells, which are both involved in boosting the body’s immune response.

For the best Korean red ginseng, try Korea Ginseng Corp’s herbal products and change your life!