Back Fat

Scott Schwab
With the dedication that I have to eliminate that lower back and the love handles, I thought that I would take some time and write about a workout that would be good for anyone looking to do the same. The most important thing to remember is that you need to do lifts that use a lot of bending, pulling, and lifting. Now make sure that you are protecting your back against hurting it and putting yourself out for weeks. Make sure that for the most part your weight is low and if you start progressing with higher weight; that you lift with your legs. The first exercise is to take either the pulley system weights or 5-10 pound weights. Adjust the handles of the pulley system to the very bottom and but the weight at 10-15 pounds. You will stand with your legs shoulder width apart and with your legs straight reach down to your side with both hands and with a slight bend in your knees take the pulley or dumb bell and reach all the way across your body and lift above your head on the other side. Do 4 sets at 20 reps and repeat with the other side. Next take a 25-35 pound weight that is used for benching and hold it out in front of you. The secret is to try and hold it out straight in front of you. You will take the weight from side to side swinging your body lightly but getting a good stretch. You will also notice that it works many areas and in general is great for upper body(chest, arms, abs, back, shoulders). Make sure that you go from side to side in a sprinkler motion to a count of 20, and 4 sets. The next exercise is to get a slightly heavier set of dumbbells and stand straight up with feet together. You will switch from side to side with letting the dumbbell pull your upper body to the side with the dumbbell getting as close to the floor as possible switching back and forth with both hands. Again you will do 20 total and 4 sets. The final workout in the set of 4 is to hang freely from the pull up bar. This is difficult and you will want to make sure that if you are going to use a weight that you are confident with what you choose. I would recommend starting with no weight. You will hang freely and begin by bringing your knees side to side so you are working your abs and sides very well. You will do knee ups 10 times on each side or a total of 20 if you are just counting. To add in a weight you will pinch a dumbbell(10-15Lb's) between your feet and raise the weight with your knee ups. Same reps of 20 total and 4 sets. You will really benefit yourself the best by doing all of these exercises one after another and work through the sets as quickly as possible. Put all the weights that you will need in one area and just go to town. Finally I would finish with an ab workout even though the exercises that you did worked the abs. Go the extra distance and make sure that you tear them up. I would do crunches on an exercise ball and really get a good stretch down and up. Adding in some regular crunches are great too. If you want to be like Rambo finish with some sprints or ladders. Let me know what you think about the workout. I love it and it really gets things going.