So you want to get rid of some back fat: you may be experiencing the strain of trying to put on clothes that used to fit. Or you may just look in the mirror and not like what you see. Luckily, upper back fat is relatively easy to get rid of. It's a lot like any other kind of fat, where some basic attention to diet and exercise can do wonders.

Spend your calorie bank
Just like any other kind of fat, back fat is accumulated when an individual consumes more calories than they expend. Those calories get converted into fat tissue and stay there, as long as they're not burned off. So, what you need to do to get rid of these fat tissues is to turn the equation the other way, and expend more calories than you take in. That way, the body signals that it needs some of the elements that were stored, and that fat tissue gets converted back into energy. Think of your body in a mechanical way: when you eat, you store up fuel. If you don't use that fuel, it just keeps building up. Unlike most machines, the body doesn't have an “automatic tank shutoff” - it will just keep storing fuel in the form of fat.

Try some core work and upper body work
To start getting some of that upper back fat tissue burned away, get serious about training your abs and core. Also try some intensive sense of deadlifts and other free weight exercises that work the upper body. You'll be building muscle in those areas, as well as burning away fat tissue. You also need to make sure you're getting a cardio workout, where the body “maxes out” and demands energy, breaking down some fat tissues.

Eating right
As far as diet, all of the usual standards apply: dump unhealthy and rich carbohydrates, fatty and sugary foods, and extremely processed snacks. Get green vegetables and raw proteins into your diet. Some experts also recommend a good amount of Vitamin B for fat burning, as well as fish oil. Avoid crash diets and starvation diets: work on your diet in moderation, while taking time to do the power workout routines that will burn fat and use up the calories that you ingest daily.

The combination of good diet and exercise will get you closer to your goal: shedding that back fat (and  fatty tissues in other body areas) and getting a leaner, more active look, while building muscle, bone and joint health, agility, range of motion, and all of his other great things that happen when you use your body instead of just letting it sit there. Remember, there is no miracle diet that takes the place of physical activity in getting rid of fat. Build your own workout schedule and stick to it for a result you can be proud of.

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