The huge mistake these people make is that they try to lose their back fat by doing a lot of targeted exercises. I don’t blame them because it seems logical, and I do recommend strength exercises to tone your back and strengthen it. However, these exercises do very little to reduce the amount of back fat that you have, whether lower or upper. The reason for this is that it’s nearly impossible to spot reduce fat from a particular part of your body.
The best way to reduce your back fat is to stop concentrating on targeted exercises (don’t stop doing them entirely, just don’t focus on them) and do complete body workouts. These kinds of workouts can help you to reduce your overall body fat. Once you start doing that, your back fat will also melt off. Complete body workouts simply provide more stimulus to your body, and they do it in much less time than most people usually spend at their gym
If you’re wondering what I mean by complete body workouts, I mean that unless you wish to really pack on extra muscle mass, your workouts should include all muscle groups. This will allow you to do much shorter workouts (since you will need a shorter rest period between sets) and will give you a balanced, fit, and firm appearance.
Combine complete body workouts with cardiovascular workouts to achieve maximum fat loss rate. Once you start to eliminate your body flab, you will also lose your back fat. You will also look better overall.