You want to train away fat above the buttocks and wonder how best to do it? We'll tell you how to get your butt in the shape you want!
Everyone has their problem zones. Whether body fat on the abdomen, thighs or fat over the buttocks - it can always be trained away if you approach the project with a clear goal and consistency.
Especially shortly after Christmas and overall during the cold season, our love handles start to grow. A look in the mirror makes us realize wistfully that the cookies have left their mark.
Today we want to show you how you can get a big step closer to your dream butt with the help of training and nutrition and get your butt in shape.
Can you specifically train away fat above the buttocks?
The good news is that a little extra fat on our butts and legs is completely harmless to our health. This so-called subcutaneous fat lies directly under the skin and keeps us warm in cold weather.
Subcutaneous fat tends to store hormones less than belly fat (visceral fat). So as long as you stay within a healthy weight range for your height, you don't have to worry about having a little extra weight around your lower half from a health perspective.
Nevertheless, I can well understand if you want to train away fat above the butt. Many people simply feel more comfortable if they can lose a few pounds in their problem areas.
It is not possible to specifically lose body fat in a single selected location. It is genetically predetermined where fat tends to accumulate. But of course that's no reason to hang your head and call off the project.
You can reduce your body fat percentage and shrink the flab on your butt with targeted nutrition. In addition, targeted strength training will help you to strengthen the butt muscles and tighten the buttocks.
But always remember: even the most intense workout won't help if you neglect your nutrition. 80 % of training success depends on nutrition!
What exercises help against butt fat?
If you want to lose weight on your butt, you should exercise more. The best way to achieve this is with a mix of endurance and strength training.
Endurance training
Check out the list below and see if any of these activities are right for you. To achieve long-term success, it's important that you find a sport that you really enjoy.
With the right endurance sports, you'll create a base that will help you slim down:
- Running or jogging
- Nordic Walking
- Dancing such as Zumba
- Swimming
- Cycling
- Inline skating
- Hiking
- Ski touring or cross country skiing
- Aerobics
- Volleyball
- Squash
- Badminton
When you exercise, calorie consumption is automatically increased, which can lead to weight loss. For example, running burns about 800 calories in just one hour. That's half the recommended daily calorie intake! On the other hand, when cycling or cross-country skiing, you burn 600 calories per hour.
Some sports are more suitable for beginners than others, for example walking or Nordic walking. And if you later decide to start running instead, you can easily switch after some time. Another advantage is that these types of training can usually be done at home or outdoors, without you having to stick to fixed training times.
Much movement
Maintaining a negative calorie balance is key to weight loss. Exercise plays a big role in this, because it helps you burn more calories.
You can do a lot for your health by making just small changes in your daily routine, such as biking to work or taking the stairs instead of the elevator.
Strength training
In addition to endurance sports, you should also include strength training in your training program. Only well-trained muscles can reach their full potential.
If you only lose weight and don't do any weight training, your butt will get smaller, but it will also start to sag. A flat sagging butt is certainly not what you want, is it?
The most effective way to lose weight and strengthen your butt muscles are so-called compound exercises. These are exercises that work several joints and muscle groups at the same time.
Here are some examples of compound exercises for a nice butt:
- Squats: With this exercise you train your entire lower body - perfect for a dream butt!
- Lunges: As with squats, lunges train the entire lower body. They also have a positive effect on coordination and balance.
- Step-ups: Step-ups mainly train your leg and gluteal muscles.
If you already have sports experience and want to combine with muscle building and endurance training, then you can High Intensity Interval Exercises help. Here, one unit lasts about 30 minutes, which really have it in them. However, this method is not suitable for beginners.
What should I look for in my diet if I want to train away fat above the buttocks?
There are six golden rules that will help you reduce body fat.
Keeping an eye on the calories
Eating more calories than your body burns is the main cause of unwanted weight gain and extra body fat. To prevent this, you should eat low-calorie foods that fill you up, such as lentils, peas, whole grain bread, tofu and vegetables. Calculate your calorie needs here, to have an orientation.
By the way: 7000 kilocalories more, result in 1 kg more body fat.
Do not give up carbohydrates and fats
When it comes to losing weight, carbohydrates and healthy fats quickly become scapegoats. But there are "good" carbohydrates and "good" fats, which are very important for our body. They give us energy, help the metabolism, digestion and absorb vitamins.
- Healthy fats: avocados, olives, nuts, olive oil, salmon
- Healthy carbohydrates: whole wheat flour, whole wheat bread, oatmeal, quinoa, brown rice.
Avoid sugar
Foods with a high proportion of short-chain sugar, so-called high-glycemic foods, cause fat to be stored more quickly. These include not only desserts and sweets, but also sugary cereals, coffee drinks and fruits such as bananas and grapes.
Sugar not only contains "empty" calories that don't satisfy hunger or provide nutrients, but it also causes your blood sugar levels to spike and then crash. The result: cravings.
If you gradually healthier, include lower-sugar foods in your diet, you get a little closer to a tight butt.
Give up snacks
Only eat snacks when you are really hungry! Every time you snack, your blood sugar rises and insulin is released. Nuts contain satiating fats and increase the blood sugar level only minimally, so they are the best option if you are really hungry between meals. Candy bars, gummy bears, and the like are not something you should eat under any circumstances. Neither should cakes or other sweet, fatty foods.
TipGo for a quick 15-minute walk after each meal. You can reduce insulin secretion and accelerate fat loss.
Natural fat killers help to lose weight
If you want to train away fat above the buttocks and support the project with nutrition, then you should deal with fat killer foods.
There are actually foods that can positively support fat burning and promote butt fat loss. Overall, the calorie balance still has the greatest influence on weight, but with the foods you can get rid of fat pads faster.
This includes especially apple cider vinegar, which activates AMP kinase in the body. This is an enzyme that removes fat from our fat cells and makes them available for energy production.
Drink at least 2 liters of water per day
It is a well-known fact that drinking plenty of water is good for our health. It not only helps us lose weight, but also regulates our appetite and helps control cravings. For example, if we drink a big glass of water before every meal, we feel full faster and automatically eat less.
Water consumption not only affects your energy level, but also causes you to burn extra energy. One study showed that resting energy expenditure increased by up to 30 % after participants drank water for 60 minutes.
Our conclusion
If you want to train away fat above the buttocks, you need to rethink your diet and add more exercise to your daily routine. A mix of targeted strength training, endurance sports and the right foods will help you reach your goal.
Good luck and all the best!
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