What is an effective way to lose excess fat on my back?

While genetics plays a key role in where excess fat is stored on your body, with the right combination of cardiovascular exercise and strength training, you can certainly shed that excess fat from your back.

For cardio, skip the hour on the treadmill. Focus on high intensity interval training, which will take half the time and allow for the maximum caloric burn. HIIT involves a set number of body-weight exercises, typically between 8 and 12. These exercises are performed in rapid succession with no break until the last exercise is completed. Rest for 60 seconds and begin again. 3 to 5 sets of HIIT will satisfy your cardio requirement and help to burn fat.

Strength training is how lean muscle is built. The more lean muscle mass you have, the more calories you burn as you go about normal activities such as cleaning, gardening, and shopping. Exercises to target the middle to upper back include:

- Bent Over Row

- Pull-up

- Reverse Fly

Exercises to target the middle to lower back include:

- Seated row

- Deadlift

- Back extension

You can incorporate these exercises into your current routine or use all 6 as a workout for “back day.” Perform 3 to 5 sets of 8 to 12 repetitions each. Use a weight that is 65% to 75% of your one-repetition maximum. Most importantly, keep an intense focus on your form and posture.