I believe to lose 'back fat' you need to be targeting your Latissimus dorsi, or 'lats'.
There are tons of exercises you can do to target them,
like lat pulls, rows, etc.
http://www.myfit.ca/exercisedatabase/search.asp?muscle=Latissimus Dorsiif you work out 3- 4 times a week (on alternating days) for the next 3 weeks,
eat a good amount of protein,
and really focus on muscle building and toning (not just of the lats, do squats and full body/core exercises too)
I think you could see some major change in 3 weeks.
Quote:
What if I have fatty Latissimus Dorsi? What exercises can I do to reduce fat on my Latissimus Dorsi Muscle?Spot reducing is a common conception to reduce the fat on a specific area. Ie. Latissimus Dorsi. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Latissimus Dorsi. In other words, specifically exercising your Latissimus Dorsi will not directly decrease the overall fat around the muscle.
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