Written on Wednesday, October 1st, 2008 by Miroslav Nikolov
How to apply back training to help you lose weight
You can reform your back training to help your weight loss results. Your back is one of the biggest muscle groups in your body, so you can benefit from it.
Back and legs are our biggest body muscle groups and therefore they are ideal for cardio and weight trainings. You have to count on these muscles in order to be able to achieve your weight loss goals.
Back group has upper, middle and lower parts. You can look at the scheme – where the back muscles are arranged. Your training has to include all these muscles to have maximum weight loss effect.
If you want to turn your back training into effective weight loss training you should do more exercises in more sets and repeats. This will help you to increase the intensity of your training and leads to fat loss.
Also do not forget that you have to have short rest between your sets in order to use more oxygen to burn more fats.
Here are couple of back trainings applied for better weight loss results:
| Exercise | sets | repeats |
|---|---|---|
| Pulldown | 3-4 | 12-15 |
| Seated Row-cable exercise | 3-4 | 12-20 |
| Pulldown - narrow hands | 3-4 | 12-15 |
| Deadlift | 3-4 | 15-20 |
| Exercise | sets | repeats |
|---|---|---|
| Pulldown | 3-4 | 12-15 |
| Pull-over | 3-4 | 15-20 |
| Bent over Row | 3-4 | 12-15 |
| Back Extensions | 3-4 | 15-20 |
You can use dumbbells or barbels. I suggest you to make often changes and use proper weight, which will help you achieve the given repeats and sets.
Pulldowns pressure latissimus dorsi, teres minor and rear shoulders. Seated row - cable exercise pressure middle section and rear shoulders. Deadlift pressure trapezius, lower and middlle section of the back.
Some of these back exercises are difficult and heavy, so it is better to use only your body weight – back extensions.
As fast as you do your training as much as fats you will be able to burn. You can try super sets – two exercises one after another without rest between them. This is one set. You can try even three exercises one after another – giant sets. These techniques will help you increase intensity and boost your weight loss.
Be careful, especially if you are new one in trainings. These techniques are for advanced people.
Do your back training once a week with high speed to burn more fats. Another big muscle group are legs.
If you have back and legs training then you have serious chance for successful weight loss results. See this article “Weight loss exercises: Quest for right squat exercising”
Summary:
- Do not rest too much between sets;
- Do more sets of an exercise;
- Do more repeats of an exercise;
- Use advanced weight loss techniques;
- Find someone to help you and motivate you;
Footnote:
“Build proper diet to help your weight loss back training”
Friend Source: Weight loss
Used tags: back, diet, fats, help, repeats, sets, training, weight loss, Weight loss training
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This is my whole problem!!! I have a herniated disc in my back that I have had an unsuccessful surgery on and I am in physical therapy to strengthen my back and leg muscles but even my trainer says I will never fully recover and after a year of therapeutic stretches and exercises I haven’t lost a single pound. I am very active for someone in my condition, more active than most healthy people I know, and I maintain a healthy vegetarian diet and I just wanna scream every time I step on a scale and still weigh the same!!!!!!!
Hi Rhoda.
If you are active enough then I think you have take more attention to your nutrition.
You can send me e-mail with your details and nutrition plan and I will try to help you as much as I can.
And don’t worry every problem has a solution.