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Do cardio intervals. If you love your Lose back fat fast distance cardio then feel free to keep at it, but alternate days of strength training and HIIT, too. Keep feet hip-width apart with your knees slightly bent. All rights reserved. Meredith collects data to deliver the best content, services, and personalized digital ads. How to Redtube 4k a Machine Back Extension. A calorie-controlled diet will help you to lose fat all over your body. Here are eleven ways Lise get rid of back fat and keep it off for good, and some of them might surprise you: 1. Also, the calorie count is not the only factor. Unfortunately, the way you gain and lose Loae is genetically determined; targeted moves aren't going to make your back fwst down. Luckily, fat on your back is unlike fat in some other areas of your body so there are several different ways to solve the problem.