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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86134', '6347', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":[],"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":[],"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":[],"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":[],"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0ec6cf1","elType":"section","settings":[],"elements":[{"id":"aa68bec","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86143', '6348', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":[],"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":[],"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":[],"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":[],"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0ec6cf1","elType":"section","settings":[],"elements":[{"id":"aa68bec","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86150', '6349', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#definition\\">Definition<\\/a><\\/li>\\n \\t<li><a href=\\"#history\\">Brief History<\\/a><\\/li>\\n \\t<li><a href=\\"#description\\">Description<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":[],"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":[],"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":[],"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":[],"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0ec6cf1","elType":"section","settings":[],"elements":[{"id":"aa68bec","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86157', '6350', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86171', '6351', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86178', '6352', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>\\n\\n<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86185', '6353', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86195', '6354', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86202', '6355', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of back fat can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose back fat, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Back fat can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle-back fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower back top fat:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where the back fat is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'Back fat accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make back fat appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction for back fat isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86209', '6356', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86243', '6360', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86232', '6359', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"size-full wp-image-6335 aligncenter\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86259', '6362', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Back Fat Exercise - Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6335 size-full\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Back Fat Exercise - Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86272', '6363', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Back Fat Exercise - Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6335 size-full\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Back Fat Exercise - Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86283', '6364', '_elementor_data', '[{"id":"cd0090e","elType":"section","settings":{"layout":"full_width","content_width":{"unit":"px","size":839,"sizes":[]}},"elements":[{"id":"9e85231","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d36add0","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">While a good number of us have trouble making our belly flatter, other people can\'t make their back fat disappear no matter how hard they try. Popularly known as a \\"bra bulge\\", back fat is that rather frustrating tub of fat that clings to the back muscles and creates a noticeable fold of skin above the waistline or a bulge that peeks out of a bra band and sometimes, strap.<\\/span><\\/p><h5><span data-preserver-spaces=\\"true\\">Understanding the Focus Area of your Back Fat<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Before we look extensively into what you can do to get rid of back fat, we must consider where yours is located as this will determine how you lose the fat in that area.\\u00a0<\\/span><\\/p><ul><li><span data-preserver-spaces=\\"true\\">Upper back fat \\u2013 this is the area just below the neck where you notice that there is excess fat spilling over your bra strap. Hold up!!! Just before you begin in thinking you have too much upper back fat, check that you are wearing the right size bra before thinking you have too much upper back fat.<\\/span><\\/li><\\/ul><ul><li><span data-preserver-spaces=\\"true\\">Mid-back fat \\u2013 To know you have excess fat in your mid-back, you\\u2019d have tubs of fat around that area.<\\/span><\\/li><\\/ul><ul><li><span data-preserver-spaces=\\"true\\">Lower back top fat \\u2013 this is the area just above your pants and hips. This is called a <span style=\\"color: #3366ff;\\">\\u2018<\\/span><\\/span><span style=\\"color: #3366ff;\\"><a class=\\"editor-rtfLink\\" style=\\"color: #3366ff;\\" href=\\"https:\\/\\/damidols.com\\/worried-about-those-love-handles-here-is-how-to-get-rid-of-them-quickly\\/\\" target=\\"_blank\\" rel=\\"noopener\\"><u>muffin top\\u2019<\\/u><\\/a><\\/span><span data-preserver-spaces=\\"true\\"><span style=\\"color: #3366ff;\\">\\u00a0<\\/span>or love handles and fat will be spilling over your jeans if you have excess fat here.<\\/span><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">You should note that the best way to locate the focus area to target is to stand facing away from a mirror with another mirror or your phone over your shoulder checking out the reflection of your back.\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side tips:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0Why shouldn\\u2019t you track your progress?\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Track it by taking before and after photos so you can gloat all you want later.\\u00a0<\\/span><\\/p><h5><span data-preserver-spaces=\\"true\\">Now, here are some tips to help reduce those back fat.<\\/span><\\/h5><h6><span data-preserver-spaces=\\"true\\">Wearing wide side coverage bras<\\/span><\\/h6><p><span data-preserver-spaces=\\"true\\">The truth? Bras with wider sides are not only the most comfortable and gives the best support, they definitely hide those underarm fats away. Research has found that this is the most effective in covering those backside fats.\\u00a0<\\/span><\\/p><h6><span data-preserver-spaces=\\"true\\">Opting for underwire bras<\\/span><\\/h6><p><span data-preserver-spaces=\\"true\\">You\\u2019d find that wearing underwire bras while waist training is also effective in making you look good overall. A lot of breastfeeding women have said that it can be quite uncomfortable because the added weight of the milk-producing breasts makes it difficult to wear a waist trainer and an underwire bra at the same time. You may alternate both- wear your bra for support and the other day, take a break from the underwire bra and wear your waist trainer.\\u00a0<\\/span><\\/p><h6><span data-preserver-spaces=\\"true\\">Wearing a sleeveless or tube top before wearing your waist cincher.<\\/span><\\/h6><p><span data-preserver-spaces=\\"true\\">Wearing a light tank top before putting on the waist cincher serves two purposes. To protect <span style=\\"text-decoration: underline;\\"><span style=\\"color: #3366ff;\\"><a style=\\"color: #3366ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/how-to-avoid-skin-irritations-caused-by-shapewear\\/\\">your skin from reacting to the waist trainer<\\/a><\\/span><\\/span> if you have sensitive skin and to hide and in the long run, reduce those extra fats.<\\/span><\\/p><h6><span data-preserver-spaces=\\"true\\">Moving the waist trainer farther up\\u00a0<\\/span><\\/h6><p><span data-preserver-spaces=\\"true\\">Your body type will guide you on this. If you are top-heavy, you can pull the waist cincher up to cover most of your upper body, in essence reducing the upper back fat. Also, you can pull it downwards to cover your\\u00a0<\\/span><span style=\\"color: #3366ff;\\"><a class=\\"editor-rtfLink\\" style=\\"color: #3366ff;\\" href=\\"https:\\/\\/damidols.com\\/fupa-everything-about-it\\/\\" target=\\"_blank\\" rel=\\"noopener\\"><u>FUPA<\\/u><\\/a><\\/span><span data-preserver-spaces=\\"true\\"><span style=\\"color: #3366ff;\\">\\u00a0<\\/span>if your belly fat is more on the bottom part of your body.<\\/span><\\/p><h6><span data-preserver-spaces=\\"true\\">Again, we won\\u2019t leave out exercise and a proper diet<\\/span><\\/h6><p><span data-preserver-spaces=\\"true\\">By now, I know you are tired of hearing this but I must say it. You are what you eat and the truth is making dietary changes and being more physically active will do your body so much good. <span style=\\"color: #3366ff;\\"><a style=\\"color: #3366ff;\\" href=\\"https:\\/\\/www.hourglassangel.com\\/blog\\/can-you-eat-while-wearing-a-waist-trainer\\/\\" target=\\"_blank\\" rel=\\"noopener\\">Waist training and healthy eating<\\/a><\\/span> is a hill everyone should be willing to die on. Do you even believe me?\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">That you are reading this shows that you have decided to work on it. These tips will help start you on your journey but before that, <\\/span><a class=\\"editor-rtfLink\\" href=\\"https:\\/\\/damidols.com\\/body-dysmorphia-how-to-overcome-it\\/\\" target=\\"_blank\\" rel=\\"noopener\\"><u><span data-preserver-spaces=\\"true\\"><span style=\\"color: #3366ff;\\">enjoy your body<\\/span>,<\\/span><\\/u><\\/a><span data-preserver-spaces=\\"true\\">\\u00a0love up, on it and don\\u2019t let anyone make you feel you are less beautiful because of a few excess fats here or there.\\u00a0<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"500"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86319', '6369', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/back-fat-its-location-how-to-reduce-it\\/\\">back fat<\\/a><\\/span><\\/span>, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":66.594999999999998863131622783839702606201171875},"elements":[{"id":"b3f7413","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"a97f586","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"2ae66c0","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#causes\\">General Causes<\\/a><\\/li>\\n \\t<li><a href=\\"#lose\\">No Muscle Mass<\\/a><\\/li>\\n        <li><a href=\\"#duration\\">Duration<\\/a><\\/li>\\n        <li><a href=\\"#weight\\">No Weight Training<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"eeb8429","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"8975e35","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#calories\\">Calories Details<\\/a><\\/li>\\n<li><a href=\\"#arm\\">Broad Shoulder & Upper Arm<\\/a><\\/li>\\n<li><a href=\\"#sugar\\">Sugar Intake<\\/a><\\/li>\\n<li><a href=\\"#protein\\">Protein Intake<\\/a><\\/li>\\n<\\/ul>\\n","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":25.875},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.healthline.com\\/health\\/what-is-testosterone\\" target=\\"_blank\\" rel=\\"noopener\\">testosterone<\\/a><\\/span><\\/span> hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":{"_element_id":"duration"},"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":{"_element_id":"weight"},"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":{"_element_id":"calories"},"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":{"_element_id":"arm"},"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":{"_element_id":"sugar"},"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":{"_element_id":"protein"},"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86332', '6374', '_elementor_data', '[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody\\u2019s got some amount of back fat; some are more dangerous than others.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"65959c7","elType":"widget","settings":{"editor":"<p style=\\"text-align: left;\\"><strong>TABLE OF CONTENT<\\/strong><\\/p>"},"elements":[],"widgetType":"text-editor"},{"id":"f88370a","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#locations\\">Their Locations<\\/a><\\/li>\\n \\t<li><a href=\\"#causes\\">Their Causes<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#lose\\">How to lose them?<\\/a><\\/li>\\n \\t<li><a href=\\"#conclusion\\">Conclusion<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\\u2019t mean you\\u2019re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Never forget that according to the <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/www.acefitness.org\\/\\" target=\\"_blank\\" rel=\\"noopener\\">American Council on Exercise<\\/a><\\/span><\\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent. Be that as it may if you have some extra back fat that you\\u2019d like to shed, we\\u2019ve got your back (plus, the fat that comes with it! ss)<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But before we get down to it\\u2013 did you try to get rid of back fat the same way you\'ve been attempting to lose body fat or belly fat \\u2013 with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">But, let\\u2019s be clear \\u2013 back fat or body fat, for that matter, like anything to do with your body \\u2013 does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle - well, then stick around and learn with us.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Your Back Fat Location?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Upper Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Middle:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/love-handles-a-complete-guide\\/\\">love handle<\\/a><\\/span><\\/span>.<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Lower Side:<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To locate where it is located on your body, you require two mirrors. The best way to find the back fat\'s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Causes of Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">\'It accumulates slowly over time,\' said elite PT and ex-professional athlete Henry Barratt. \'Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the \\"love handles\\", \\"muffin tops,\\" and behind the bra strap,\' Barratt explains.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">It causes Includes:<\\/span><\\/h5><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Eating too many calories.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">A sedentary lifestyle.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">The natural aging process.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Excess food portions.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Lack of Exercise.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Poor posture can make it appear more obvious.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous \\u201clove handles\\u201d on your lower back.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">How to Lose Back Fat:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Pro-tip: Here\\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\\u2019t just lose fat in one area of your body \\u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\\"true\\">Here is a list of activities to help you get started:<\\/span><\\/strong><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li><span data-preserver-spaces=\\"true\\">Reduce your salt and sugar intake.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Consume more fiber-rich foods.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Drink more water daily.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Control your food portion sizes.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">If you can, engage in <span style=\\"text-decoration: underline;\\"><span style=\\"color: #0000ff; text-decoration: underline;\\"><a style=\\"color: #0000ff; text-decoration: underline;\\" href=\\"https:\\/\\/damidols.com\\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\\/\\">intermittent fasting<\\/a><\\/span><\\/span>.<\\/span><\\/li><li><span data-preserver-spaces=\\"true\\">Monitor your starch and carbs intake.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">Some exercises to engage in include:\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Reverse hip raise with an exercise ball-<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6337 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\\" alt=\\"Back Fat Exercise - Reverse-hip-raise-with-an-exercise-ball\\" width=\\"300\\" height=\\"250\\" \\/>\\u00a0<\\/p><p><span data-preserver-spaces=\\"true\\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\\u2019t want a gym membership.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\\u2014firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Side Plank Crunch:<\\/span><\\/strong><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6338 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Side-Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Side-Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><strong><span data-preserver-spaces=\\"true\\">Plank<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">\\u00a0\\u00a0<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6336 size-medium\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Plank-300x169.jpg\\" alt=\\"Back Fat Exercise - Plank\\" width=\\"300\\" height=\\"169\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">Here, Google is your friend. Plank exercises are a great addition to your workout\\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">\\u00a0<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Lastly, the all-important\\u00a0<\\/span><strong><span data-preserver-spaces=\\"true\\">Cardio<\\/span><\\/strong><span data-preserver-spaces=\\"true\\">!<\\/span><\\/p><p style=\\"text-align: center;\\"><img class=\\"aligncenter wp-image-6335 size-full\\" src=\\"https:\\/\\/damidols.com\\/wp-content\\/uploads\\/2019\\/09\\/Full-Cardio.jpg\\" alt=\\"Back Fat Exercise - Full-Cardio\\" width=\\"482\\" height=\\"272\\" \\/><\\/p><p><span data-preserver-spaces=\\"true\\">This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">On a Final Note:<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \\u201cslow and steady wins the race\\u201d, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn\\u2019t a healthy approach.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86360', '6378', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":[],"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":[],"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":[],"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":[],"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":[],"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":[],"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":[],"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":[],"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86372', '6379', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":[],"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":[],"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":[],"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":[],"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":[],"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":[],"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":[],"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":[],"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86379', '6380', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":[],"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":[],"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":[],"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":[],"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":[],"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":[],"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":[],"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":[],"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86386', '6381', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":66.594999999999998863131622783839702606201171875},"elements":[{"id":"b3f7413","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"a97f586","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"2ae66c0","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#causes\\">General Causes<\\/a><\\/li>\\n \\t<li><a href=\\"#lose\\">No Muscle Mass<\\/a><\\/li>\\n        <li><a href=\\"#duration\\">Duration<\\/a><\\/li>\\n        <li><a href=\\"#weight\\">No Weight Training<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"eeb8429","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"8975e35","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#calories\\">Calories Details<\\/a><\\/li>\\n<li><a href=\\"#arm\\">Broad Shoulder & Upper Arm<\\/a><\\/li>\\n<li><a href=\\"#sugar\\">Sugar Intake<\\/a><\\/li>\\n<li><a href=\\"#protein\\">Protein Intake<\\/a><\\/li>\\n<\\/ul>\\n","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":25.875},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":{"_element_id":"duration"},"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":{"_element_id":"weight"},"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":{"_element_id":"calories"},"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":{"_element_id":"arm"},"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":{"_element_id":"sugar"},"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":{"_element_id":"protein"},"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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INSERT INTO `#__postmeta` (`meta_id`, `post_id`, `meta_key`, `meta_value`) VALUES ('86395', '6382', '_elementor_data', '[{"id":"267a09f","elType":"section","settings":[],"elements":[{"id":"7ecc8ca","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"a398d10","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">Losing stubborn arm fat can be difficult, mainly if it\\u2019s focused on a specific part of your body. There are so many frequently asked questions in our inbox regarding arm fat. Right after bulging bellies, back fat, and thick thighs, wiggly arms are a famous fat center of the body. Often considered a problem area, the arms leave many people researching ways to lose extra arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though not a gender-specific problem, this problem is more common in women than men. And it\\u2019s not just the arms alone - almost all women struggle with some degree of upper body plumpness. But let\\u2019s be frank. In the spirit of the fabulous, luscious African women, let\\u2019s not make a big deal of such things (all body types, sizes, and shapes are beautiful, after all).<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"34c084d","elType":"section","settings":{"structure":"20"},"elements":[{"id":"b205a5f","elType":"column","settings":{"_column_size":50,"_inline_size":66.594999999999998863131622783839702606201171875},"elements":[{"id":"b3f7413","elType":"section","settings":{"structure":"20","background_overlay_background":"classic","background_overlay_color":"#FBE9F1","border_border":"solid","border_width":{"unit":"px","top":"0","right":"0","bottom":"0","left":"04","isLinked":false},"border_color":"#D3A6BB","shape_divider_top":"waves","shape_divider_top_width":{"unit":"%","size":189,"sizes":[]},"shape_divider_top_height":{"unit":"px","size":172,"sizes":[]}},"elements":[{"id":"a97f586","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"2ae66c0","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#causes\\">General Causes<\\/a><\\/li>\\n \\t<li><a href=\\"#lose\\">No Muscle Mass<\\/a><\\/li>\\n        <li><a href=\\"#duration\\">Duration<\\/a><\\/li>\\n        <li><a href=\\"#weight\\">No Weight Training<\\/a><\\/li>\\n<\\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"eeb8429","elType":"column","settings":{"_column_size":50,"_inline_size":null,"color_link":"#D3A6BB","color_link_hover":"#E861A0"},"elements":[{"id":"8975e35","elType":"widget","settings":{"editor":"<ul>\\n \\t<li><a href=\\"#calories\\">Calories Details<\\/a><\\/li>\\n<li><a href=\\"#arm\\">Broad Shoulder & Upper Arm<\\/a><\\/li>\\n<li><a href=\\"#sugar\\">Sugar Intake<\\/a><\\/li>\\n<li><a href=\\"#protein\\">Protein Intake<\\/a><\\/li>\\n<\\/ul>\\n","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"9766ea2","elType":"column","settings":{"_column_size":50,"_inline_size":25.875},"elements":[],"isInner":false}],"isInner":false},{"id":"e6d7cef","elType":"section","settings":[],"elements":[{"id":"13914ee","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e310682","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\\"true\\">But we can\\u2019t deny that momentary doubt we all face when it comes to slipping on a cute spaghetti evening gown, top, or your elegant little, black, sleeveless dress. We know, we know the thought of showcasing those plump arms doesn\\u2019t get you excited. The flaps make you conscious of your looks.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Let\'s reiterate; you are perfect just the way you are. But if you catch yourself stressing about wearing certain clothes or can\\u2019t proudly pose your arms for pictures, we honestly understand how you are feeling. So do many other women who are predisposed genetically to store more fat in their arms. Thanks, great-grandparents!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Here is another fun fact: Arm fat is a bigger problem in women than men since genes make women more likely to store fat in the hips, backs, thighs, and arms, says Philadelphia-based fitness instructor Henry Halse C.S.C.S.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">So yes- we understand you don\\u2019t like the arm fat, but we all agree that losing fat from a specific area is the most challenging task of all. Near Impossible!<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Be that as it may, before we go into the frequently asked questions surrounding arm fat, let\\u2019s understand the cause of the problem. When we close out the source of the problem, it\\u2019s easier to implement solutions, and the results are evident faster too.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a372488","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"a11cc04","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b900697","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">What are the Causes of Arm Fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">For some people, the arm is one of the last places the body stores up the fat. Arm fat is most times a result of the body choosing to store fat in the upper regions of the body, especially the arms. Before researching a way to reduce flabby arms muscles, it\\u2019s essential to know what leads to the accumulation of arm fat.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Visible arm fat is just one of the effects of the body\\u2019s metabolic processes for fat. A variety of issues or practices can compound it. These are:<\\/span><\\/p><ul><li style=\\"list-style-type: none;\\"><ul><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Lack of Exercise.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Refined Carbohydrate consumption.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Excess Sugar.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Inactivity.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant over-feeding.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Hormonal issues.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Constant inadequate sleep.<\\/span><\\/li><li style=\\"font-weight: 400;\\" aria-level=\\"1\\"><span style=\\"font-weight: 400;\\">Bad diet.<\\/span><\\/li><\\/ul><\\/li><\\/ul><p><span data-preserver-spaces=\\"true\\">As age progresses, your metabolic rate decreases. Plus, if you aren\\u2019t following a physically active lifestyle and eating right, the excess fat could get stored in your arms. While there is no conclusion yet, studies have also found that low testosterone hormone levels can cause extra fat storage in the upper arm area.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Simply put, as women get older, the levels of testosterone in their bodies reduce, making it harder for them to lose flabby arms or fat in general.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">This raises the million-dollar questions plus - concerns. Can I spot reduce arm fat? How long does it take to lose arm fat? How to lose plumpy arms? Is there a sure-fire way to lose arm fat? In short, yes. Let\\u2019s look at lifestyles changes to implement to reduce flabby arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Fortunately, this article is written to answer the most frequently asked questions surrounding arm fat.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"a06bc9f","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"9eddffd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"6b9f9aa","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How to lose arm fat without gaining muscle mass?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. The use of weights is one of the most effective ways of losing arm fat. However, it comes with the worry of if your muscles would bulk up. This is a widespread concern; building muscles isn\\u2019t an overnight process plus, it takes hours of intense workout at a gym or with the right tools.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you are still concerned, you can reduce flabby arms by opting for exercises that don\\u2019t include lifting weights. Activities such as push-ups can help since you will be using your body weight to tone your arms. Triceps\\u2019 dips can also help you lose flabby arms without bulking up. Planks are another great alternative.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"9e82c52","elType":"section","settings":{"_element_id":"duration"},"elements":[{"id":"3511ad9","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"351a9b3","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How long till I lose arm fat?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No one knows! These vary with individuals. There is no definite answer to this concern. There are a variety of factors that can determine when or if you lose arm fat. The intensity of your exercise regime, diet, physical activity, the amount of fat you have genetically, and your metabolism determines how long it would take.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">If you maintain a proper diet and a proper exercise regime - well, you might begin to see a difference within a few months.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1f0f159","elType":"section","settings":{"_element_id":"weight"},"elements":[{"id":"da94124","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"d689322","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How can I lose fat without weight training?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Include more cardio exercises in your workout regime to burn more calories. Increase physical activities, walking, or jogging can help. Swimming or using a skipping rope can also help you lose fat. Playing a hand-oriented sport is another great way to tone your arms.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Though fun-packed, Tennis or squash are great games as they also focus mainly on your arms. More examples include Push-ups, arm rotation, and triceps dips. These do not require the use of weights.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"967b9a2","elType":"section","settings":{"_element_id":"calories"},"elements":[{"id":"40011bd","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fd25425","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How many calories do I need to lose arm fat?<\\/h5>\\n<span data-preserver-spaces=\\"true\\">A. Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet, and in a week, you would be able to burn 3500 calories.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"873ce94","elType":"section","settings":{"_element_id":"arm"},"elements":[{"id":"91cad99","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f5df27c","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. How do I lose broad shoulder and big upper arm?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Spot-targeting, just your shoulders, and arm for reduction is hard. An intentional decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight, and it could also aid in increasing your metabolism, which in turn helps weight loss.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">There are, however, some exercises you can do to lose fat around the arms. Example:<br \\/>-Implement front raises.<br \\/>- Stand with a dumbbell in each hand with both arms by your side.<br \\/>- Bend your elbows slightly, extend your arms and raise it to chest level<br \\/>- Hold at that level for a few seconds, then lower your arms again.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b115003","elType":"section","settings":{"_element_id":"sugar"},"elements":[{"id":"84a19ed","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"42e86ae","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. Can I continue taking sugar?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. No Sugar if your goal is any weight loss. General knowledge 101! everyone knows edibles with high refined sugar content (yes, sodas, cakes, and pastries, we\\u2019re looking at you) are a no-no for health.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">Sugar (moderately consumed) is not bad at all, but to lose fat arms, best to cut down totally - food with excessive sugar content. To start reducing arm fat, make intentional changes to your daily diet to cut back on added sugar.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">For instance, reduce or eliminate the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, substitute with fresh fruit juice, replace sugar-loaded breakfast cereals with porridge of oats, plus add some fresh fruit for a dash of sweetness.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"00d1f1f","elType":"section","settings":{"_element_id":"protein"},"elements":[{"id":"88782c6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"1e41432","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\\"true\\">Q. I love proteins, but I want to lose arm fat. Should I stop?<\\/span><\\/h5><p><span data-preserver-spaces=\\"true\\">A. Yes, to more Proteins! For this goal, it would help to add more protein to your diet. Protein-rich foods help you build muscle mass and help boost your metabolism, thus helping you burn more calories. Also, proteins will help you feel full for a longer time, making it easier to resist hunger pangs between meals.<\\/span><\\/p><p><span data-preserver-spaces=\\"true\\">It is imperative to note that the aim is to increase protein intake, not limit your entire diet to just protein. To lose flabby arms, include more lean meats, beans, nuts, seeds, seafood, and leafy vegetables.<\\/span><\\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"b525f66","elType":"section","settings":[],"elements":[{"id":"cf9481c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"b7be3f9","elType":"widget","settings":{"editor":"<span data-preserver-spaces=\\"true\\">In conclusion, these are some of our research and practiced answers to the arm fat problems. Remember, for best results, you cannot pick and choose which tip\\/solution to implement. Neither can you spot target how you lose arm fat\\u2014instead, target general healthy weight-loss practices. Follow a strict healthy diet, robust exercise regime, healthy sleep patterns, and watch the fat melt away, plus, your health blossom.","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]');
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