stubborn fat on lower back

  • Posted by a hidden member.
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    Feb 24, 2007 8:41 PM GMT
    Hi, guy's-
    have been working out daily for past 5 years and have dropped 85#. I still have little residual fat that is very difficult to lose. My abs do show, but not as defined as would like (prob. about 10% body fat, or wouldnt show at all according to fitness mags) and I have the inguinal(?) lines running under abs showing somewhat. What I need help with is suggestions in losing the little bit of fat over my kidney's in the back and the small amount left on lower stomach. I'm 53, 5'11", 165# with 33"waist. I eat wisely, using portion control and avoiding items of food I have a weakness for..sweets, breads, pastas..and I keep my protein (chicken, fish, turkey, cot. cheese, eggs) to around 8 ozs. per day.
    I alternate light weights/cardio and abs/cardio. Thank your for any input on this area. Possibly you've had the same problem areas and overcame them...
  • trebor965

    Posts: 200

    Feb 26, 2007 12:10 AM GMT
    i suffer with the same problem. i am 28 and lost 65 pounds 6 years ago. i have kept it off with a weight fluxuation of 15 pounds. i lift weights and run, if i am on an off period i still remain active, by yoga or low impact weight training like push ups, crunches, dips, lunges etc. well the back fat is always there. the time i got it really low is when i worked out on the roman chair every other day! in about 6 to 8 weeks expect to see changes. the secret to get rid off reserve fat, or actually shrink it is to shock your body by doing different work outs. run one week, bike the other, rock climb, then play tennis. it will keep your body guessing and ready for what is to come. i am seriously considering to go under the knife to "sculpt" my abs and "suck" my love handles. i have battled with this for years and just want a resolution. the best nutrition advice that i got for back fat and lower belly fat is not to eat a lot of dairy because that is where that dairy fat is stored. matter of fact try not to eat it at all; we are the only species that nurses off of other mammals all are life! yuck! good luck and wish me the same! say NO to muffin tops!
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    Feb 26, 2007 1:29 AM GMT
    i didn't so much lose weight as redistribute it in my journey to fitness, but i did have a pretty ugly fight with the love handle fat. there's a couple of things i've noticed just really battle it away. each of these has contributed to trimming it away slowly but surely so that it doesn't come back. don't expect overnight results. this has been a many year long battle. but i've won it now...

    1. strengthen your core. pilates is your friend. or pullups (not lat pull downs), pushups and other body weight only exercises that force you to stabilize your midsection to do them right.

    2. twist. twisting situps and other twisting exercises that take effort (twisting toe touches and shit like that don't count if you've been strengthening your core) both workout the problem area to tighten it up and to make it stronger.

    this is all leading up to something can you tell?

    3. squats and deadlifts. first off do not do these unless you know what you're doing AND you've worked on your core. if you don't know what you're doing GET PROFESSIONAL HELP. since you guys have been workin out with light weights, you could totally hurt yourselves if you go to heavy too soon or do something wrong. but if you do these right, not only do they hugely boost your metabolism so that you'll burn more fat anyway, but they engage every single muscle in your back and core, so you'll replace any remaining fat with muscle. (in my totally unscientific belief)
  • craigindc

    Posts: 30

    Feb 26, 2007 6:02 PM GMT
    the lower back fat is also the bane of my existence...but the lower I get my percentage, the better it gets. You can not really do any exercise to get rid of the fat specifically from that area(or any area). You just need to reduce your fat in general.
    I recommend trying to up your metabolism by changing your weight routine to include a higher intensity than your current light weights. In other words, building more muscle will help you burn off more calories.
    A great way to do this is to use multiple joint(like squats, military and bench presses, dead lifts) or all-body exercises like squat to overhead press. But you need to be careful and work up to it and use good form. Be sure to get help first if you are not sure...and before you do any of this, make sure your core is strong. Core is very important to overall strength. I would also recommend engaging more core muscles when you work out, for instance by doing your bicep curls on a bosu ball. Hope this helps, I know I have echoed what some others already said. Good luck.
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    Feb 26, 2007 6:21 PM GMT
    Another avenue might be to do some longer low intensity cardio in addition to weights. This has proven to burn fat calories and will get you leaner. A good one to do, if you don't mind the coordination thing, is a nordic track. Try a massage as well and drink a lot of water to flush out your system. Keep at it!! Good luck.
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    Feb 26, 2007 6:38 PM GMT
    thanks for the input, guy's. Will try to act upon your suggestions and see what happens. I already have a better build than I did in my 30's (and even have some abs showing, which is very nice and not really something I expected to happen 85# ago). I just want to keep improving, to get to the very best I can, physically, no matter what my age. And it feels so good to be healthy, even beyond the mini-ego trip of appraising what is in the mirror.
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    Feb 27, 2007 3:25 PM GMT
    You cant spot reduce when it comes to fat. It burns the newest stores first since they are less solid. You have to keep up with the cardio and burn the fat until it gets to those areas. Your body will try hard to hold onto certain fat stores since they are forms of energy. Its kind of a survival thing that we don't use anymore.

    Posts: 21

    Feb 28, 2007 1:31 AM GMT
    hey man-
    so you cannot specifically reduce bodyfat in certain areas. You have to reduce your overall bodyfat percentage. It all depends on where you carry your fat. Some guys carry it in their abdomen, and others in their chest or love handles, low back.

    the only way to reduce bodyfat is to limit the amount of calories you take in and make sure you burn more than what you take in. There are no exercises to specifically target fat areas.

    You can do all the abs in the world, but if your diet sucks, than you wont' see results.
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    Feb 28, 2007 12:46 PM GMT
    Ditto what SFTRAINER76 said.

    Lower back fat/love handles are a problem area for me as well, but it's getting better. The beginning of January, I read the book "The Abs Diet" and decided to give it a try.

    The exercise part of it states pretty much what's already been covered here. Build up your core; the more muscle you have, the more fat you burn.

    Diet wise, it gives you some good instruction on nutrition, as well as a "6 small meal a day" eating plan. The 6 small meal part is kinda hard to get used to at first, but after a week or so, you get used to it.

    The first week of January, my body fat was around 21%. Now, it's around 15.5%.

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    Oct 28, 2007 10:10 AM GMT
    Totally agree w/ SFTrainer76 & JoeScorpio1970. My love handles and lower back fat are the last thing hanging on and they are persistant!

    You can't specifically burn fat from one area. You must reduce it overall and the only way to do that is through diet and exercise.

    Assuming your following a good workout program, you've probably got the calorie-burning part down. Really look at your diet and see if you're getting enough protein, low-fat, good carbs, eating 6-7 x's/day.
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    Mar 01, 2008 6:10 PM GMT
    Just agreeing with the last three posts above me to reiterate the science that fat cannot be selectively lost through's lost all at once from all over the body.

    There are little nuances and idiosyncracies in each of us...our bodies prefer to store and remove fat preferentially from different parts of our anatomy...but the fact above still stands.

    So cardio cardio cardio to lose fat! Good luck.


  • Posted by a hidden member.
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    May 17, 2008 6:53 PM GMT
    the answer is liposuction or lypolysis.
  • GQjock

    Posts: 11648

    May 17, 2008 9:15 PM GMT

    The boys are right

    If you wanna get rid of that little bit of Lovehandledge
    you got goin there you have to get the overall bodyfat down
    start callin some local plastic surgeons