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Old 06-07-2012, 08:00 PM   #2 (permalink)
tandoorichicken
FitDay Member
 
Join Date: Feb 2010
Location: San Francisco, CA
Posts: 576
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Unfortunately, you can't spot reduce back fat, but building muscle back there will help you burn more fat overall throughout the day. Pull-ups and rows of different types come to mind, along with deadlifts, front raises, rear flyes, even dips to some extent. If you really want to torch fat though, try sprints. Not just running sprints, but bike, elliptical machine, rowing machine, etc. Try 15 second sprints followed by 45 seconds of active rest for two minutes total, then work your way up to 5-6 minutes.
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-Nik


My rules:
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.

Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).
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