Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hey there Fitzy, I'm in fairly good shape, but I'm sick of my back fat. It sucks! My stomach area is pretty flat, but I have this roll over my hips that I hate. Whatcha got for me? Mitch

A. Hi Mitch. I'm glad you wrote, and yes ... back fat does "suck." I've had it before, the dreaded "muffin top," and I didn't enjoy it one bit. So, how do you get rid of it? That's the million-dollar question today, right? Lucky for you ... you've come to the right place.

As with all undesirable pockets of fat on our body, the only way to get rid of them is to lose fat/weight overall. Burn more calories than you consume and any extra fat from all around your body will melt away. You know my thoughts on this. Eat lots of produce and lean meats, while avoiding sugars, fried foods, oil, fatty sauces and white starchy carbs.

Since you're consumed with this issue, though, we should take your back beyond just flat. Let's make it a masterpiece! Most people tend to focus their energy on abdominal and chest muscles. Why? Because those are the body parts we can easily see in the mirror. Strong backs, though, are really hot and can turn a decent body into an "oh my God" body. Think Roman statues.

Work the following exercises in to your workout two to three times a week. Work with challenging weights, and within weeks, you ... or the people behind you are sure to see results!

• Pull-ups (VIDEO)
• Lat Pulls
• Rows
• Push-ups (VIDEO)
• Reverse Flies
• Super-mans
  

I expect to see a decent photo of your backside in two months, Mitch. Thanks for the question. Now get to work!

Punches & Kicks,