So you have a bad back and probably think there’s no way to lose that belly flab. Well think again! The common misconception is that to lose belly fat you need to do loads of crunches, sit-ups and other similar exercises. The truth of the matter is it’s not written anywhere in the rulebook that you need to work the abdominal muscles to get rid of belly fat.
To lose belly fat if you have a bad back, you have to expend 3500 calories to lose a pound of belly fat
All you have to do is ensure you have a 3500 calorie deficit for every pound (approximately 0.45kg) of belly fat that you want to lose. What this means is that any activity that provides this deficit is capable of ensuring you lose belly fat if you have a bad back. There are a number of ways to ensure this deficit without have to aggravate your back.
Reduce your caloric intake
Yes, it’s as basic as that. Make a conscious effort to reduce the number of calories you take in. It is already common knowledge that you need to watch you diet to keep you fat levels at bay. This is even more pertinent to lose belly fat if you have a bad back. instead of snaking on crisps and chocolate try going for fruit and vegetables instead. Also substitute things like carbonated drinks for water. As well as reducing the calories from the ‘bad’ drinks, plain water also has numerous benefits for the body. Aim for 8 glasses per day.
But I have a back back you may argue. Well guess what, there are exercises you can perform that do not aggravate you back condition. in fact, bu choosing the right exercises you have actually improve your back condition. The main types of exercise you need to focus on are aerobic type exercises. You can do things like hand cycling, treadmill walks in fact any ‘gentle’ exercise that gets the heart and lings pumping. Avoid things like running which tend to put extra strain on the back. According to Dr. James Weinstein a leading orthopedic and back researcher at Dartmouth Medical School, the increased blood flow actually helps improve the back condition.
Work out those back muscles
Sounds counter intuitive, but, but the way to lose belly fat if you have a bad back is to actually work the major back muscles. According to Stuart McGill a professor of spine bio-mechanics at the University of Waterloo in Canada and a leading back-pain specialist, your spine can get destabilized if you focus only on working your abdominals. Subject to the go ahead of your doctor, you should start incorporating exercises that work the back, a simple google search should give you a number of ideas.
Avoid situps to lose belly fat if you have a bad back
Yes, the archetypal belly banishing exercise is no good for you if you have a bad bad. Situps place too much pressure on the discs and aggravate your back condition. What you can do is try gently raising your head and shoulders off the ground, holding for a few seconds and gently lowering, while ensuring you avoid hollowing your stomach and pressing your back to the floor.
So hopefully this piece has shown you can lose belly fat if you have a bad back!