If you thought plank was working only your core, think again. Plank can be a great exercise to target back fat.
The fastest way to remove the largest amount of fat that has accumulated in their upper or lower back is liposuction. Some of the most dramatic results from liposuction can be seen when it is applied to the back. Patients can lose several ounces or even pounds of fat with lipo.
High protein calorie-filled diet will help you build muscle and reshape the way your back appears and therefore help you lose back fat. Also a diet rich in fibre and low in sodium will help you drop excess weight or water weight your body may be storing in your back.
While planks do not burn a lot of calories, they are an excellent strength training exercise. A minute of planking can burn up to three calories. That's not bad for a simple, convenient workout. Planks are also a great way to build muscle and burn belly fat.
In general, you can burn up to 2 to 5 calories per minute of planking [2]. The total amount of calories burned also depends on your plank variation, your body weight, and your rest metabolic rate.
Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy.
Shedding stubborn back fat can be frustrating, especially since you can't spot reduce (despite what those internet influencers tell you). The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat.
It can be the result of the natural ageing process, a genetic predisposition to store fat in this area, or due to excess weight. As you age, your muscles lose strength and tone – known as atrophy of the back muscles. Hormone fluctuations in perimenopause can also alter how the fat is distributed throughout your body.
However, the most common reasons are usually a sedentary lifestyle, eating processed foods, excess sugar, and too many calories. Genetics also play a role in whether or not you're predisposed to store more fat in your back area.
Don't expect to see results from just one trip to the gym, or even two weeks. Losing fat through exercise alone can take about 6 months of consistent effort before you notice a big difference.
Where do you lose weight first? Losing fat from a certain body area is not physiologically possible. It is because the body does not use energy from one particular area when you are exercising. It uses energy from all over.
A healthy, calorie-controlled diet and a regular regimen of cardio and strength-training exercise will whittle away lower back fat and love handles, and in two weeks' time, you may start to see a difference.
Planks are perfect for burning belly fat because they engage multiple muscles at once, boosting the metabolic rate and benefiting core strength. All in all, a plank is an excellent choice to stimulate the whole body. Overall, a plank is a good exercise for facilitating the whole body.
As against areas such as legs, face and arms, our stomach and abdominal regions possess beta cells that makes it difficult to reduce the fats easily and lose weight in these areas. However, as per research, belly fat is the most difficult to lose as the fat there is so much harder to break down.
Unhealthy eating is the biggest driver of big bellies. Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados.
There are many non-aesthetic benefits to planking
"A strong core is vital for injury prevention and will massively improve your workouts and ability to move more, too. "Planking is also great for arm, neck, and shoulder strength, as you need to hold your bodyweight.
These exercises combine both targeted ab exercises and other exercises — toning the back, hips, and legs — to maximize weight loss around the abdomen. A side plank puts pressure on your arms, legs, and all of your ab muscles, and it targets the muscles along your side, making it an efficient workout for love handles.
REVERSE PLANK: One of the most effective movements to lose thigh fat is reverse plank. Look up to the ceiling, point your toes by keeping your arms and legs straight. Keep your entire body strong and form a straight line from head to toe. Squeeze your core and try to pull your belly button back toward your spine.
High-intensity interval training (HIIT)
Great fat-burning HIIT exercises include burpees, box jumps, squat jumps, jumping jacks, jumping rope, boxing/speed bag punching, sprinting, and running stairs.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
Reverse plank
If you're planning to try a plank for weight loss, why not try a reverse plank? Reverse planks contract the core muscles and work out the region, so as to burn fat. Not just that, the reverse plank also helps you achieve a great posture.