toning up the back?

I am a practicing, Certified Personal Trainer.  In order to develop your mid/upper back you must do exercise that works those muscles as well as stretch the muscles that oppose them like your chest and lats.

When you stretch you chest and lats prior to doing the exercises you will achieve a greater range of motion and get a better workout for your back.

I actually have a website that will help you:

http://thetraininggenius.com/perfect-exercise/

The vidoes you will find there show you exactly how to complete the exercises you will want to do.  They will be located under upper back and neck heading, you will see them when you scroll down. 

The stretches you will want to do are the chest stretch and lat stretch (I will be adding the lat stretch in a few hours).

FYI...I will be adding more upper back exercises by the weekend!

I hope this helps.

Jason Chiero, CPT 

If you are aiming to 'spot reduce' (which is where you reduce fat stores at a particular area of the body), you should be aware that you cannot do this with exercise.

The only way to spot reduce is to modulate your hormones. I would suggest doing a search for a Poliqiun Biosignature-trained practitioner near your area, who will be able to make an assessment based on skinfold measurements. Depending on exactly whereabouts on your back the excessive fat is, you may want to look at your insulin / free T3 levels.

Regards, Marek

Basingstoke Nutritionist / Personal Trainer