If you are looking to lose weight from your butt, know this: while you can’t exactly target your butt for fat loss, you can kick-start the process with clever dieting and special workouts.
Got you curious?
Good. So why can’t you specifically target your butt?
That’s not how our bodies work. Every single one of us, loses and gains weight in a different manner, depending on: genetics, lifestyle habits and hormones.
So, to lose weight from your butt, you will need to rely onto a serious weight loss/exercise strategy. This way, you will be able to create a tight, small and plump bottom. However, you will lose weight in general. Thus, toning your whole body is a good idea too.
Okay, let’s get started.
This is how you can have the buttocks of a Greek god!
How to Lose Weight from Your Butt – The Basics
Eat Better, Eat Smart
Losing weight starts in the kitchen. First and foremost, you will need to eat LESS calories than you actually need to lose weight. This is non-negotiable. In other words, this is a called a caloric deficit.
For instance, if somebody needs an average of 2400 kcal daily, suppressing 400 kcal daily can ensure a slow and steady weight loss.
When it comes to fat, you need to burn around 3500 kcal to lose one pound of fat.
So, to get started, follow the following tips:
- Fill half of your plate with water based, colourful veggies (greens, cruciferous, etc.).
- Then, fill a quarter of your plate with healthy carbs (sweet potatoes, whole grains, squash, legumes, etc.).
- And protein of your choice (preferably lean or remove the excess fat).
- Add healthy fats like extra virgin olive oil, avocado, nuts or cold pressed coconut oil to your meal.
- Don’t forget aromatic herbs and spices to make your meals memorable!
- Avoid sugary drinks, industrial meals, fast food, bread (of all sorts), products made with white flour (rice & pasta), alcohol and fried foods.
- Do intermittent fasting, by eating in a time-frame of 6 or 8 hours daily or limiting your calories to 500, twice a week. This will radically boost your weight loss, glutes included.
Sweat a Lot
Cardiovascular activities – especially HIIT (High-Intensity Interval Training) – are essential to lose weight from your butt.
For instance, HIIT is extremely effective to turn on specific mechanisms in your body to burn fat more efficiently. Moreover, HIIT takes less time than conventional moderate cardio… for even better results! (1)
How to get started?
Warm up for a solid 10 minutes and then, perform 10 rounds of your preferred routine, following this ratio: 1 minute of intense activity & one minute of active rest (i.e. light walking).
You can apply HIIT to running, swimming, body weight exercises, hiking, etc.
For best results, aim for 3 to 5 HIIT sessions per week (so, 30 minutes x 3 or 5). Nice, right?
A good strength-training program (weight lifting and/or callisthenics) will be key to tone and get you a leaner body. And that includes, your bottom.
Moreover, by boosting your lean mass, you will improve your metabolism. Thus, in the future – if you keep doing this – you will lose fat and keep it off more easily!
So, while you may want to lose weight from your butt, you will benefit from a muscular improvement in your whole body. Thus, train your back, abs, chest, arms, shoulders and legs.
But for best butt results, do the following: back squats, walking lunges, hip thrusts and deadlifts.
Not sure on what to do at the gym? If you can, get a few training sessions with a coach or ask your fellow gym-goers advice. Trust me, they didn’t come out of their momma looking like that!
How to Lose Weight from Your Butt – Targeted Exercises for Your Glutes
Here’s a few workout strategies to get your bum in tip-top shape!
Climb Stairs as Often as Possible
Forget about elevators and escalators, and climb stairs to burn calories, tighten your bottom and improve your overall fitness!
A study has shown that even a little stair climbing is beneficial health wise. For instance, the women in the study climbed 90 steps per minute for two minutes at the time. First, they climbed stairs once daily, five times a week. By the seventh and eighth week, they could climb stairs five times a day, five times a week. That’s one hell of a fitness improvement! (2)
Take a Walk on the Wild/Side
Hiking is a very complete workout, you get to work on most of your lower muscles, while working your core and arms for stability.
In addition, hiking provides a good calorie burn and on top of that, it’s fun!
If you want a full-body workout that really challenges you…try rock climbing!
This activity burns twice as much calories as hiking or stair climbing, and in the same amount of time.
Whether you are a city dweller or a countryside chill dude, try an indoor climbing club to learn how to climb safely.
And then, when your skills are decent, why not try a climbing adventure in the wild?!
Try Some Yoga
Whether it’s slow paced or power yoga, yoga is far more challenging than it looks like.
Try looking for a yoga course that includes some HIIT sequences into it.
Also, yoga is an excellent way to develop your core muscles, improve flexibility and your zen side too!
Chair Pose when Bored
Ditch the chair if you are bored and sit on…nothing.
If you need help, you can start by leaning next to a wall first.
Try to keep the position until exhaustion and do it…every time you think of it.
Trust me, your glutes are going to be rock solid with that!
This article was written by Michael King.
(1) Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. Richard S. Metcalfe, John A. Babraj, Samantha G. Fawkner, Niels B. J. Vollaard. European Journal of Applied Physiology. 2012.
(2) Training effects of short bouts of stair climbing on cardiorespiratory fitness, blood lipids, and homocysteine in sedentary young women. C A G Boreham, R A Kennedy, M H Murphy, M Tully, W F M Wallace, I Young. BMJ. 2005.