How to Get Rid of Back Fat Synergistically

Beach season is right around the corner and now is the time to get a solid fat loss strategy in place to get you living inside the body ...

Beach season is right around the corner and now is the time to get a solid fat loss strategy in place to get you living inside the body you've always wanted. And no, I’m not talking about those quick fix techniques out there that claim to make you lose all your excess fat overnight by swallowing magic pills.You and I both know that’s not going to work, right?

Especially when it comes to shedding fat from your back you need the right information, a scientific approach and solid professional advice to succeed. Your back fat won’t just magically disappear overnight unless you make it go away with intelligent and consistent effort. I’m about to give you my best advice that I have on how to get rid of your back fat once and for all with the synergistic approach. 

The Synergistic Approach

I learned about the concept of synergistic fat loss from my good friend and mentor, Phil Kaplan. He taught me that there is no such thing as losing weight from one specific area of the body. For example, you can’t just lose weight from your back, that’s just not how your body works. If you want to lose weight, you’ve got to get rid of fat from all parts of your body at the same time, not just your back.

The word “synergy” basically stands for a fat loss approach that incorporates:

1. the right nutrition
2. resistance training
3. as well as aerobic exercise

As a result, you’re able to lose fat in all parts of your body, lower your body fat percentage and get leaner in every part of your body. So let’s take a closer look at what each bullet means.

The Right Nutrition

For any kind of fat loss but especially when it comes to back fat, consuming the right nutrition is key. You could be working out all day and eat the wrong kinds of foods and you’d only get fatter and more frustrated. If you want to lose weight, you’ve got to maintain a calorie deficient state. There’s no two ways about it. 

So start by eliminating sugars and refined carbohydrates from your diet. That means no sweets, no fruit juice, no cookies and no cakes. These foods provide very little nutritional value whatsoever and they mess up your energy levels, create food cravings, sudden fatigue. And if that wasn’t bad enough, they get stored as fat in your body. Start eating like Phil recommends here.

Resistance Training

Many people think that weight loss equals high cardio aerobic exercise. Basically the more you sweat, the more calories you burn, the more fat you’ll lose, right? Well, aerobic exercise will make you burn more calories for the duration of your aerobic workout but there’s something else that can make you burn calories all day every day even while you’re sleeping. And that’s muscle tissue. The real secret to losing fat is building muscle. 

Your body consumes a lot of calories just to maintain your muscles. You could say that muscle tissue burns fat on autopilot. So if you want to lose weight, you’ve got to incorporate resistance training into your workout program to build muscle tissue. This will also tone your body so that when you finally start to lose fat, you won’t look like one of those “skinny fat”guys, you’ll actually look lean and toned.

Aerobic Exercise

While aerobic exercise is not the end all be all solution to fat loss, it is a great way to supercharge your metabolism and burn lots of calories – if you do it the smart way. The key is to do your aerobic training after your resistance training. 

Resistance training makes your body burn sugar from your blood stream to create energy. So if you start with resistance training and then follow up with aerobic exercise, your body will be tapping into your fat stores for more energy. And that’s exactly what you want.

Final Thoughts

If you follow the principles of the Synergistic fat loss approach, you’ll be able to lower your body fat percentage in all parts of your body including your back. If you’re looking for specific exercises that target your back muscles, check out Chrissa’s awesome guide from Physical Kitchness

Also, if you need professional help, here’s an ever growing list of  fitness trainers that are not only certified but also QUALIFIED to help you reshape your body in positive ways. (hopefully one of them live in your area).
If you have any questions regarding back fat loss or you need further advice with your fat loss strategy, let me know in the comments below and I’ll do my best to help you out.

What are your thoughts? Please comment below and share this article!

Cavakia TherlongeAbout the Author
Cavakia is a Miami based fitness trainer, anarchist, and promoter of wellness and natural law principles. Contact him at if you want to transform your body in 12 weeks or less.

Twitter | Instagram


Phil Kaplan 3078116682524582003
Did you enjoy this article?
Subscribe for Updates
Get updates right in your inbox. 100% Privacy. We will never spam you.

Post a Comment

  1. Thanks for reinforcing the importance of the aforementioned 3 elements as vital pieces of the puzzle for optimal health and fitness.. With so much misinformation regarding fitness those 3 elements can be easily overlooked




Follow Us


Ambers PoleDancingCourses Banner

Popular Articles

Like Us