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Exercise and Fitness

Back Fat

01/13/2011

Question:

I am 18yrs old boy with weight of 70kg and height 5`11".i have a fat collected at my back on upper rightside.it looks like a hump on my back.I feel embarass when anyone tease me.I want to get rid of it.suggest me something?

Answer:

Calculating your weight in pounds with your height, you don’t appear to be overweight. However, you could still have a high percentage of body fat. The thing that concerns me is that you have a fat pocket only on the upper right side of your back. This is atypical and there could be some medical conditions causing this. I would get examined by a physician right away and rule out any possible medical issues. It may be something that medicine or a quick procedure could fix easily. 

Once your doctor has ruled out any health issues or causes, then I would recommend doing 30 to 45 minutes of cardio at least four times per week along with strength training. Focus on that area of your back twice a week or every 48 hours, depending on how much resistance you use, post-workout soreness, etc. Exercises such as back flies, over handed, mid-grip and underhanded rows, lat pull downs, back extensions, and prone superman exercises can all be done to help strengthen and tone your back and supporting muscles. Perform 1-2 sets of 10-20 reps depending on your current fitness level and amount of weight used. Start slow and work your way up. 

I have trained a few clients with similar fat pockets and it actually turned out to be more of a medical issue, such as skeletal misalignment in the cervical/thoracic spine, hormonal/chemical imbalances or benign cysts, so be sure to ask your physician about it before beginning the exercise program. The solution may be simpler than you think. 

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Response by:

Brandi  Hester Janowiecki, BSc Brandi Hester Janowiecki, BSc
Coordinator Fitness and Wellness
Fitness Center at CARE\Crawley
University of Cincinnati