Are you tired of seeing rolls of fat on your back, or maybe you have just a little extra pudge back there that hangs over your pants, or is noticeable when you where tank tops and halters. Do you want to have a back that you can be proud of, a body that you can proudly show off in back less shirts and dresses, or while walking around without your shirt on?

In order to get rid of back fat there are three things that you need to take care of; diet, strength training, and cardiovascular exercise. In order to be able to show of your back, and the muscles that you have worked so hard to have, you need to get rid of fat.

Strength training is important when it comes to getting a great back. This is when you will do your targeted back fat exercises. The best back fat exercises that you can do are rows and back extensions.

The first exercise is a seated row, if you can do standing rows this is even better because you will be activating your entire core. You should do three sets of 12-15 reps. with no more than 30 second rest time in between. At the end of your set, your muscle should feel fatigued. If they dont, increase your weight. If you cant complete your set, drop weight until you can.

After rows, you should do back extensions. You can do these on a stability ball, bench, or extension machine. Again, you should do three sets of 12-15 reps. using the same weight guidelines as above. You should do these exercises in a circuit, meaning that you will do one set of rows, then one set of extensions. Alternate back and forth until you have completed three sets of each.

Another benefit to strength training is that the muscle is a natural fat burner. A pound of muscle burns 10 more calories than a pound of fat without you doing any extra work! The more muscle you have the more fat you can burn!

Strength training doesnt have to be done in a gym; it can be done at home. If you are unsure of what to do, there are a lot of great fitness books out there that will guide through exercises and diet.

Although strength training will help you burn more fat naturally, you also need to have a proper diet and cardiovascular exercise to reduce the body fat that you have right now. Your diet should consist of 25% protein, 60% carbs, and no more than 15% fat. You should also do at least 30 minutes of cardio at least five times a week.

By keeping these rules, paired with your strength training exercises, you will turn your body into a fat melting machine! You can get a strong, lean back to be proud of. You just have to decide that you want it!