How can I lose the fat off my butt?
I was wondering what kind of exercise I can do to get rid of the fat right above my butt (Between butt and hips). Nothing I do seems to help. Can you please help me?
No exercise will burn fat off one particular area of the body. You can’t spot reduce! When you burn body fat, the fat will come from all areas of the body and the first place you tend to put it on will be the last place it comes off. Don’t get discouraged, though. You can lose fat everywhere, including your hips and butt, but only with the three-part combination of proper nutrition, aerobic exercise and weight training.
Weight training exercises such as lunges, squats, and leg presses are the key to toning and shaping the muscles of the hips, butt and thighs. Don’t worry – you won’t get “big” or “bulky.” Because women do not have as much testosterone as men, they cannot develop masculine muscles without using anabolic steroids. If you’ve seen female bodybuilders on TV or in the magazines that look “manly” it is because they used steroids to develop their large muscle mass. Muscle that is developed naturally will only enhance a woman’s curves and femininity. Weight training is the key to sculpting and shaping your body and yet it the most neglected element in most women’s exercise programs. Muscle is also important because adding lean body mass will speed up your metabolism so that you burn more calories all day long – even while you sleep.
The weight training will tone your hips and butt, but you must do cardiovascular exercise to burn off the fat. You can’t tone or tighten fat! You must burn it off with aerobic exercise and then the muscles you’ve developed with weight training will show through; feminine, curvaceous, shapely muscles, that is! The best exercises to burn fat are those that are continuous and aerobic in nature. Stationary cycling, brisk walking, jogging, Stairclimbing machines, elliptical machines or rowing are all great fat burners. Work at about 70-85% of your age-predicted maximal heart rate (220-your age) and maintain it for 30-60 minutes 4-6 days a week for optimal results.
Don’t forget the final component of a “butt-reducing” program: nutrition. You must consume fewer calories than you burn each day to lose body fat. Don’t drop your calories too far; instead eat smaller meals more frequently; 5-6 small meals is ideal, and keep the fats and sugars low. Starving yourself will only make you lose muscle and slow down your metabolism.
Everyone has certain stubborn areas where fat seems hard to get rid of. As your overall body fat levels fall, the fat will come off those stubborn areas – it will just be the last place to go – so be patient. Once you’ve combined all three components: weight training, cardiovascular training and nutrition, you’ll be on your way to tighter, firmer hips and butt.
Diet, nutrition and weightloss are covered in detail in my 340 page ebook Burn the Fat, Feed the Muscle (BFFM)