{"id":8024,"date":"2021-02-16T12:19:47","date_gmt":"2021-02-16T18:19:47","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=8024"},"modified":"2021-02-16T12:19:47","modified_gmt":"2021-02-16T18:19:47","slug":"bye-bye-back-fat-banish-bra-bulge-with-this-workout","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/bye-bye-back-fat-banish-bra-bulge-with-this-workout\/","title":{"rendered":"Bye-Bye Back Fat- Banish BRA BULGE With This Workout"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Let\u2019s talk about that pesky spot of back fat known as &#8230; THE BRA BULGE &#8230; where fat tends to bulge out around the bra straps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">This is a trouble spot for most women, but it could also be where you \u201cgenetically\u201d hold on to fat. If you need any help determining the best way to structure your lifestyle based around your genetics, make sure and take this\u00a0 <\/span><b><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\">FREE BODY TYPE QUIZ<\/a>!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">No matter your body type, leaning out your back comes down to two things:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">BLASTING FAT<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">BUILDING MUSCLE<\/span><\/li>\n<\/ul>\n<p><b><i>Unfortunately&#8230; <\/i><\/b><span style=\"font-weight: 400;\">you can\u2019t spot-reduce fat.<br \/>\n<\/span><b><i>Fortunately\u2026 <\/i><\/b><span style=\"font-weight: 400;\">you can build and tone muscles to give your back a leaner appearance.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>We are going to walk you through a workout that DOES BOTH!<\/i><\/b><\/p>\n<p><b><i>Before we give you the workout&#8230;<br \/>\n<\/i><\/b><span style=\"font-weight: 400;\">Chances are you only think you are giving your back workout the attention it needs.<\/span><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">Many times, ladies will go in and do a few pull-downs on a cable machine, or maybe a few cable rows, and think that is going to get the job done.<\/span><\/p>\n<p><b><i>You have to hit ALL AREAS of your back.<\/i><\/b><span style=\"font-weight: 400;\"> A couple of rows and a few sets of pull-downs won\u2019t achieve that.\u00a0<\/span><\/p>\n<p><b><i>THIS WORKOUT<\/i><\/b> <span style=\"font-weight: 400;\">is a high-intensity back workout that will hit ALL areas of the back but will place THE MOST emphasis on the area where the bra bulge happens.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>It also includes some high-intensity cardio to help burn additional calories.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">To achieve this muscle-building + fat-blasting combo .. we are going to be doing something called <\/span><b><i>Functional HIIT Training.<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will focus on TIME instead of counting reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will work muscles to exhaustion &#8211; using moderate to heavy weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will get VERY LITTLE REST between exercises and sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will incorporate small bursts of cardio in-between every single exercise.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b><i>LETS BLAST SOME <\/i><\/b><b><i>BRA<\/i><\/b><b><i> BULGE FAT!!!<\/i><\/b><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/YbJvsIfFt0o?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><b>BRA BULGE WORKOUT<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Duration: Roughly 30 min<br \/>\n<\/span><span style=\"font-weight: 400;\">What To Do: Go through each exercise without stopping. The only time you will rest is the quick <\/span><i><span style=\"font-weight: 400;\">assigned rest time <\/span><\/i><span style=\"font-weight: 400;\">between sets. You may need a little time to get from equipment to equipment between each exercise..do not use this as an excuse for extra rest!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Band or Machine Assisted Pull-Ups (Slightly Wide Grip)<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">15 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Close Grip Seated Row<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">15 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bent Over Rope Rows<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">15 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Standing Lat Pull Down (use a rope for ease\/transition)<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">25 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Renegade Alternating DB Rows<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">15 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><span style=\"font-weight: 400;\">5 second Superman Holds With Lat Squeeze every 5 seconds<br \/>\n<\/span><span style=\"font-weight: 400;\">45 work<br \/>\n<\/span><span style=\"font-weight: 400;\">15 rest<br \/>\n<\/span><span style=\"font-weight: 400;\">X3<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 Min \u2026 Jump Rope<\/span><\/p>\n<p><b><i>BONUS BACK FAT BLASTER&#8230;<br \/>\n<\/i><\/b><span style=\"font-weight: 400;\">If you want some EXTRA BACK FAT BLASTING, we suggest throwing in 15 min on a rower at the end of this workout.<\/span><\/p>\n<p style=\"text-align: center;\"><b>THAT\u2019S IT.<br \/>\n<\/b><b>YOU. ARE. DONE<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Since you will have VERY LITTLE REST TIME, you will likely find that you fatigue and need to use less weight from set to set. We suggest working in a pyramid style, starting with the heaviest weight you can do with proper form, then lower weight with each set, or as needed. You can even lower the weight mid-set.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b><i>DON\u2019T FORGET\u2026. <\/i><\/b><span style=\"font-weight: 400;\">You CAN hit specific muscles hard through training, but spot reducing back fat IS NOT possible. Your goal is to achieve overall fat loss and the best way to do that is to<\/span><b><i><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\"> know your body type<\/a>!<\/i><\/b><\/p>\n<p><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><i>This FREE BODY TYPE QUIZ <\/i><\/b><\/a><span style=\"font-weight: 400;\">is only 5 questions and will show you what type of diet and training will help you achieve the BEST RESULTS based on your genetics!!<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let\u2019s talk about that pesky spot of back fat known as &#8230; THE BRA BULGE &#8230; where fat tends to bulge out&#8230;<\/p>\n","protected":false},"author":129,"featured_media":8026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[50,32,25,33,27,26,35,30,1,23],"tags":[],"class_list":["post-8024","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-body-toning","category-build-muscle","category-cardio","category-fat-loss","category-get-toned","category-hiit","category-strength-building","category-uncategorized","category-weight-loss"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2021\/02\/Bra-Bulge-Workout-210217YTThumbnail.png?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-25q","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8024","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=8024"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8024\/revisions"}],"predecessor-version":[{"id":8027,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/8024\/revisions\/8027"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/8026"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=8024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=8024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=8024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}