背部脂肪怎么办？
背部脂肪非常顽固。这也是很多人最后想到的事情之一，因为正如纽约私人教练Ngo Okafor向《男性健康》解释的那样，“人们关注的是他们在镜子里看到的东西。”这就是为什么大多数人只关注手臂和腹肌，而不关注腿部，和忽略背部脂肪的部分原因。
Of course some people start with back fat and work from there. They may be struggling with the hump some people have at the top of their spine. Or maybe they prefer backless tops and want a shapely back to go with it. But whether it's at the top of your list or your last priority, back fat is hard to get rid of. It's possible, but it takes dedication.
当然，有些人从背部脂肪开始。它们可能正与某些脊柱顶部的隆起作斗争。或者也许她们更喜欢露背上衣，想要一个有型的背部来搭配。但无论背部脂肪是你的首要任务还是最后一项，它都很难去除。当然一切都有可能，但需要付出。
An important thing to note about back fat is that, as with all fat deposits, you cannot spot train it away. Yale Scientific explains that this myth likely started with the idea that you burn more fat around muscles that you're using, meaning ab exercises would reduce stomach fat and leg day would trim your thighs. Unfortunately, that's not how it works.
关于背部脂肪需要注意的重要一点是，就像所有脂肪沉积一样，你不能把它训练出来。耶鲁科学解释说，这个误区可能源于这样一种想法，即你在使用肌肉时可以燃烧更多肌肉周围的脂肪，也就是说腹部运动可以减少腹部脂肪，腿部运动可以让你的大腿更苗条。不幸的是，事实并非如此。
When we exercise, our bodies break down stored fat to use as fuel. But before it can do that, it has to convert the stored fat into a form our muscles can use. Yale likened this to transforming crude oil into gasoline before a car can use it. In our bodies, the conversion results in a generalized fat reduction, rather than a targeted one.
当我们运动时，我们的身体会分解储存的脂肪作为燃料。但在此之前，它必须将储存的脂肪转化为我们的肌肉可以使用的形式。耶鲁把这比作在汽车使用前将原油转化为汽油。在我们的身体里，这种转化会导致广泛的脂肪减少，而不是有针对性的。
Spot reduction doesn't work but there is still hope. Back fat is largely caused by the same lifestyle habits that cause belly fat. Women's Health explains that back fat is also linked to the same issues as high concentrations of belly fat such as insulin resistance and an increased risk of diabetes.
定点减肥虽然没有效果，但还是有希望的。背部脂肪很大程度上是由导致腹部脂肪的相同的生活习惯引起的。《女性健康》杂志解释说，背部脂肪和腹部脂肪含量高，同样会导致胰岛素抵抗和糖尿病风险增加等问题。
An unhealthy diet and sedentary lifestyle are the biggest culprits, while bad posture makes back fat more pronounced. This means that back fat — like belly fat — is best handled through long-term lifestyle changes. Henry Barratt, a London-based personal trainer to celebrities like Kate Beckinsale, explained it best when speaking to Women's Health in 2021.
不健康的饮食和久坐不动的生活方式是最大的罪魁祸首，而不良的坐姿会使背部脂肪更加明显。这意味着背部的脂肪——就像腹部的脂肪一样——最好通过长期的生活方式的改变来处理。伦敦的亨利·巴拉特(Henry Barratt)是凯特·贝金赛尔(Kate Beckinsale)等名人的私人健身教练，他在2021年接受《女性健康》(Women's Health)采访时给出了最好的解释。
"The most gains can be made by changing nutritional habits," he explained.
他解释说:“改变营养习惯可以获得最大的好处。”
Barratt went on to say that this doesn't mean people should cut calories. Instead it means that people should be mindful of where their calories come from. Foods high in fiber and protein create a sense of satiety while sugary foods drive up a person's calorie intake without leaving them satisfied or nourished.
Barratt接着说，这并不意味着人们应该减少热量摄入。相反，这意味着人们应该注意他们的卡路里来自哪里。高纤维和蛋白质的食物会产生饱腹感，而含糖食物会增加一个人的卡路里摄入量，却不会让他们感到满足或营养丰富。
If you already have a good handle on nutrition, try changing up your workout routine. Ngo Okafor suggested exercises based on pushing and pulling motions when he spoke to Men's Health. These include rowing, reverse flies with dumbbell weights, and cable pulldowns. These exercises work your back and tone the muscles there. And while this won't burn fat on the spot, it will create more muscle definition while improving your back's overall strength and appearance.
如果你已经很好地掌握了营养，试着改变你的锻炼习惯。Ngo Okafor 在接受《男性健康》(Men's Health)采访时建议人们做推拉运动。这些动作包括划船、哑铃重量的反向练习和拉绳。这些运动可以锻炼背部，强健那里的肌肉。虽然无法定向燃烧脂肪，但它会在改善背部整体力量和外观的同时，创造更多的肌肉轮廓。
Back fat is stubborn. But with dietary changes and a well-rounded fitness routine, it's more than possible to get the svelte look you want.
背部脂肪是顽固的。但是如果改变饮食习惯，再加上全面的健身计划，你完全有可能达到想要的苗条身材。
