Exercises to Reduce Fat Content in Butt

What we are going to describe here is how you can reduce the fat amount in your butt. These exercises are targeted to people who feel that they might have too much fat in their butt and hip areas and wish to get rid of some of the excess fat there. Before we continue here there is one thing that I’d like to get straight. Spot reduction is a myth. You cannot “will” your body to take fat away from your butt but you can certainly loose fat overall and depending on your body type and genetics you will either have more or less fat taken away from your butt.

Fat is simply the body’s way to store energy. Fat is the most energy dense particle in your body and as such it is the most efficient way for the body to store energy. Your goal will be to remove the stores of energy and actually reduce your body’s natural tendency to horde its energy and instead expel it. This as you can imagine is against the true nature of the body as a self-preservation entity. You will actually have to fight the body’s natural tendencies, rather than hitting it head on we will show you how you can trick your body into shedding the fat so that you can have an easier time loosing the fat.

Firstly, the most important word in fat loss, not just in your ass but everywhere else in your body is “caloric deficit”, it is vital as this is the state in which your body does not have enough calorie intake from the foods that you eat to maintain the normal lifestyle and metabolic requirements of your body. If your body does not have enough calories to keep itself in a state of equilibrium then it has no choice but to turn to its own stores of energy in order to keep functioning.

When the body is in a state of caloric deficit there are basically two places where the body can turn to for fuel, your fat stores (good news) or your muscle stores (bad news). It is vital that if you are looking to reduce the fat amount in your ass that you have a diet and exercise program that pushes your body to use your fat stores rather than your muscle stores for energy. Some may think that loosing muscle may be acceptable but take it from me, the more muscle you can put on the better your health will be. It is also something like old age insurance; those people who have high amounts of muscle in their younger years suffer less bone and muscle degradation in their older age and thus stay mobile and healthier much longer than those who have very little muscle mass to begin with.

Many people will automatically equate fat loss with cardio workouts however this is simply wrong. Cardio’s main function is to build your cardiovascular system and keep your heart, lungs etc healthy. The benefits are obvious however cardio in itself is definitely not the answer to fat loss. In fact, recent studies have indicated that plain cardio as a constant heart rate is almost as effective is simply walking around a large shopping mall car park looking for your car. The benefits are there however they aren’t as large as we would like them to be. Another problem with cardio is that the body will burn an equal amount of fat and muscles when it runs into a caloric deficit, this is not an ideal proportion and will only serve to shrink you but still keep your body fat percentage largely the same as it was even if you loose 50lbs.

Cardio is useful in keeping a tight measure on the calorie use and intake that you have. Say you want to maintain a nice 5% caloric deficit, you can use cardio to take up some the naughties that you got up to in the weekend or to simple increase the number of calorie output so you can keep eating the same amount of food but still maintain a caloric deficit.

You need to use cardio in conjunction with weight training and interval training in order for fat loss to occur. Weight training has been shown to positively affect fat loss even if it is done only very slightly. This is because there is load placed on the muscle which sends an indication to the body that you cannot afford to have your muscle be used as a source of fuel. Your body then will use fat as its main source of fuel which is great news for those looking to get rid of fat.

We recommend exercises like squats, lateral leg raises and even lunges for people chasing fat loss. Since you are on a calorie restricted diet you can afford to go heavy as your body will be unlikely to build more muscles but instead will maintain the current muscles that you have and also turn to your fat for fuel. If you maintain your weight training your body will be fooled into thinking that it requires the muscles for “work” that you do and thus will not touch your muscles when it’s looking for fuel.

In addition to weight training you must also do interval training. This involves using the cardio equipment but quite differently than the standard stable heart-rate model. Interval training calls for having a hard 1 minute or running, biking etc then 2 minutes of light work then another 1 minute of hard work again. This interval system is much more effective than normal stable heart rate cardio as it tricks your body into thinking that the work you are doing is much harder then you are actually doing thus your body will again spare the muscles in your butt and legs and concentrate on the fat for fuel.

The weight training, interval training and also a strict caloric deficit diet will help with overall fat loss however the trick is to try localizing the fat loss in your butt. As mentioned before you can’t will your body to burn fat from your butt, it simply doesn’t work. The basic rule is that females will generally start loosing fat from their butts automatically as their genetics pre-determines the fat loss. Men will have a much harder time with loosing fat from their butts.

The best way to get your body to opt for butt fat over other bits of fat in your body is to work the area that you want the fat to be reduced from. In our case you have to work you glutes. When I say work I mean using cardio machines with high loads and interval training. Do this and put lots of strain on your glutes and you will slowly see that your butt is getting leaner.

It is important to have a reasonable expectation when it comes to fat loss, especially fat loss from your butt and thighs. Fat loss in itself is already a hard task and takes many months of dedication. Fat loss for your butt will be even harder because you are trying to concentrate on one are. The hill is steep and the task ahead is hard but if you have enough determination then you will see success with it. Just remember that even if you don’t see any results at the end of one month you must persevere in order to achieve a leaner butt.