You can easily become fit and healthy through regular exercise and a balanced diet. However, you have to accept the fact that your body tends to send stored fat in certain areas, such as your butt. These areas are difficult to trim down, even when you have already achieved your target weight. Before you start feeling hopeless, this article will tell you that losing butt fat is possible. You just have to work harder and longer to achieve a toned butt.
Getting Rid of Butt Fat
Muscles take less space than fat. This is why toned people look leaner, minus the jiggly fat. The only way to gain muscles is through resistance training. Doing it regularly will eventually shrink your butt size, and give it more definition.
One perfect reason why you should do strength training regularly is because it boosts your metabolism. This means losing weight will become easier as you gain muscles because your body becomes more efficient in using stored energy. Dead lifts are perfect for the glutes, but make sure to perform the movement right. Other butt-firming exercises include squats, lunges, and curls.
Do Regular Cardio
Cardio is one of the quickest ways to blast fat. Activities like boxing, cycling, swimming, and running will burn the most number of calories in just a minute. You also get to tone muscles as you do these exercises.
You can burn even more when you do interval training. This type of workout involves moving at your fastest pace for several seconds and then spending a minute or more for rest. You have to do this several times in one session to rev up your metabolism throughout the day. Best of all, you only need 30 minutes or less for each session, perfect for busy people.
Combine Cardio with Strength Training
Cardio workouts can help you lose weight and burn fat, but combining it with strength training will produce the best results. Resistance training is crucial as it helps boost your metabolism and tone your muscles. If you want to have a firmer butt, then you have to work your glute muscles to shed body fat and gain definition.
Some forms of cardio exercises, like uphill running and stair climbing, will help tone your butt. You can incorporate resistance training exercises like dead lifts and squats. You can hire a personal trainer to come up with a solid workout program for your goals.
Try Circuit Training
Circuit training adds challenge to your workouts. You can alternate cardio and strength training with minimal rests in between for 30 minutes. This will quickly pump your heart rate and make you more agile in the process. You can find several circuit training examples online that target the glutes. If you do not have access to various weights, then you can simply perform the exercises using bodyweight.
Take the Stairs
Stair climbing will target your glutes and tone your leg muscles. If you always take the escalator and elevator, then maybe it is time for you to consider taking the stairs instead. Studies show that stair climbing can improve your overall health.
You can also burn tons of calories when you attempt to run as you go up, instead of walking. Climbing the stairs at 90 steps-per-minute for several floors every day will definitely torch the fat from your butt. It might only take around 10-20 minutes a day, but the results are amazing.
Make the Right Food Choices
People who want to lose weight are afraid of carbs and fats. It is important to understand that there are bad and good ones. The good carbs and fats are essential in your daily diet. They provide energy and help improve digestion and metabolism.
Examples of good unsaturated fat are olives, avocados, nuts, and salmon. The good carbs include whole grain products. These foods work to keep you satiated and prevent you from overeating later in the day. They also help regulate your blood sugar levels.
Cut Your Calorie Intake
You have to eat fewer calories in order to start losing weight. To lose a pound in a week, you need to burn 3,500 calories. This means you have to cut your calorie intake by around 500 to 1000 calories per day. Losing weight will result in lower body fat around the butt area, so eat less than what you burn.
Starvation is not an option because it will only slow down your metabolism and make you gain more weight and lose muscles. You can constantly lose weight by reducing your calorie consumption while eating the right kinds of food. You may have one cheat day a week to let yourself eat your favorite foods, as long as they are consumed in moderation. This will prevent you from feeling deprived.
Eat Lean Proteins
Eat a healthy amount of protein and dairy. Lean proteins help you build more muscle. With more muscles, you can burn more calories during the day. Proteins also make you feel full for a longer time than carbs. Make sure that you pick the lean ones, such as eggs, fish, chicken, turkey, milk, yogurts, and more. If you want to eat red meat, make sure it is lean, too.
Let Go of Junk Foods
Junk foods contain empty calories. They may be delicious, but they are extremely unhealthy. If you are cutting on the calories, then you will want to eliminate the junk foods from your diet first. You will be surprised at how much weight you can drop once you have taken them out of your system. If you want to grab some snacks, load up on fruits or fresh juices.
Avoid Weight Loss Pills or Supplements
Do not fall victim to diet pills and other miracle products that promise to help you lose weight fast. Most of these products are not FDA approved, meaning you are putting yourself at risk of health problems when you consume them. It is always best to consult your doctor before taking any weight loss products. They might be helpful in reducing the fat on your butt area, but the consequences are not worth it.