Fat hanging around your mid or lower back and sides not-so-lovingly called love handles can be tough to lose. Combine them. To really overhaul your physique and get rid of stubborn back fat, you need to work out a minimum of days a week. It causes hypertrophy in your muscles and gives your back time to adapt to the training and new growth. Not sure how much weight to start out with?

The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. So what causes back fat and how do can you lose back fat? First off atrophy of the back muscles. Basically this means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise resistance training.

Image: Freepik. A bad diet and sedentary lifestyle form the chubby back. The thick of the back or rolls arise when an excess of fat accumulates in the back, and although they are challenging to eliminate, it is not impossible to achieve it.

Trying to get rid of back fat can be an issue for many people. Before you let panic set you down the wrong path — if you've tried to get rid of back fat the same way you've attempted to lose body fat or get rid of belly fat — with unsustainable crash diets or short-lived exercise routines, let us set you straight. The best way to achieve your body composition goals is by adopting healthy habits that make your life better, not smaller. This means not cutting out any food groups or suffering through a workout you hate, k? But, and this is very important — back fat, like anything to do with your body — does not determine your worth or beauty.