Dont Skimp On Strength Training
Strength train! The only way to achieve a great butt is to strengthen your glutes. Choose moves that allow you to focus on engaging your glutes proper squats and lunges are always good choices. Once you master the basics, there are a variety of lunges or squats you can perform to mix things up, keep them interesting and assure you are training all the different muscles in your lower body.
How To Get Rid Of Belly Fat And Keep Your Legs & Butt At The Same Time
By | Submitted On April 01, 2009
Belly fat is a big problem for most men and women today. While it is so easy for it to pile up in the middle, getting rid of it is a very different story. Diet can help shed tummy fat, but what worries most women is whether they will be able to maintain the current size of their butt and legs at the same time. This makes sense since there is no way you can lose fat in only one area. Or is there?
While it is not possible to follow a special diet that only targets the tummy and maintains the legs and butt, you may do exercises that can keep you trim in those areas. On the other hand, you may also opt to focus on the belly area by doing abs workout.
For best results, you need to combine proper diet and the right exercise combination. For example, you need to eat less carbs and more proteins, fibers, and complex carbohydrates to lose weight. To burn fat fast, a cardio workout is recommended. To tone the belly area, then an abs workout is recommended. An example is stomach crunches. For the legs and butt area, squats and leg lifts are recommended for firmer and toned muscles. Running and cycling are also types of exercises that can do wonders for your legs.
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Losing Fat While Preserving Muscle
We all talk about losing weight. However, what we usually mean by that is losing fat in particular, and not just any kind of weight.
The ketogenic diet is already a great weight-loss tool that you can use to lose fat. Once you enter ketosis, youll constantly be in fat-burning mode as your body switches off its glucose switch.
However, you will need to add the proper exercise regimen to your routine to make sure youre preserving muscle. Adopting a ketogenic diet alone without exercise wont cut it!
First of all, you need to make sure that youre losing fat while preserving muscle. Losing muscle can definitely happen when dieting, if you dont plan well.
A drop in your lean body mass will leave you with less to work with in your booty area, and will leave you flatter than you might like.
In order to preserve muscle while losing fat, there are two strategies that have proven to be successful, and they will give you the best results if you combine them:
- Eating sufficient protein for your body and your level of activity
- Doing some kind of resistance training.
Lets look into the details.
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Stay Away From Alcohol
This might get a BOOO! from the crowd, but its really important. Not only is alcohol full of empty calories, it also releases estrogen into the bloodstream which, in excess, can cause you to put on weight. If youre really serious about getting a flat belly for summer, keep your alcohol intake to a minimum.
How To Do These Exercises To Lose Belly Fat But Gain Booty
Pick 3 types of exercise from the list above and do 4 sets of reps to failure for each. To further explain, lets say I picked squats, Bulgarian squats, and sidekicks squat as an example.
I would start with 1 set of squats doing reps to failure. Reps to failure mean doing the exercise until your muscles are fatigued.
Have a rest for 30 seconds to 1 minute then do the second set. Repeat until you complete all 4 sets, then move onto the next exercise, the Bulgarian squats. After you complete the 4 sets, move on to sidekicks squat.
Do this once a week, let your legs rest. Resting is very important as training for your success in reshaping your butt.
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Eat More Fiber Especially Soluble Fiber
Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract.
This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full .
Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food .
By eating soluble fiber, you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases .
One observational study showed that each 10-gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% over five years (
- Lactobacillus gasseri
Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles.
There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above.
Bottom Line:
Probiotics may help build up beneficial gut flora. Some Lactobacillus strains have been shown to be particularly effective at reducing waist size.
Remember You Cant Spot Reduce
It’s a total bummer that you can’t target particular areas of your body for weight loss. You lose fat proportionally and gradually all over your body, according to the American Council on Exercise . “Fat comes off the same way it goes on,” Gomez says.
Thanks to genetics, your body type or shape may play a role in how much fat you lose from your rear, according to the International Sports Sciences Association. For instance, if you have a tendency to store fat around your hips and butt, you’ll likely keep some of your rear. If you store fat more in your belly, you may have to work harder to plump up your butt.
Ready to Lose Weight?
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Tracking & Increasing Your Daily Step Count
The easiest way to track your general activity is through your step count. Most phones and smartwatches nowadays can track this with high accuracy.
As for how many steps to aim for, the greatest benefits seem to occur in the neighbourhood of 7,000-9,000 steps per day. And is a good minimum goal to aim for. If youre well below this number, gradually increase your current step count by about 10% at a time until youre within that range. This can be as easy as adding in a 10-minute walk in the morning and evening or after each meal.
Once youve nailed this down, then you can finally move onto week 4, to further speed up the process.
How To Get Your Stomach Fat To Your Buttocks
As mentioned, my flat ass laughs a little when I get asked this question, How to get your stomach fat to your buttocks?
If you have tried the method mentioned above to no success, then you might consider going under the knife.
There is no other natural way I can think of for you to have a plump butt. I dont recommend surgery at all when it comes to shaping your body. Always go natural.
Surgeries are costly, there are risks, and you may end up looking worse. In saying that, obviously the skills of a plastic surgeon are taken into account. Find yourself a well-reputed surgeon to cut your stomach fat and shoot it into your butt.
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Stop Eating Free Calories
Instead of leaving out any particular nutrient from your diet, focus more on taking a balanced diet that is full of nutrients. Stay away from junk foods and free calories like soda, cold drinks, ice creams, fries and fast foods that add a lot of calories to the body but no nutrition.
Create a diet plan, and stick to it for at least 15 days to see the results. Modify it according to your goals. Stop overeating, snacking in between meals, and have your dinner early. Also, do not eat in a hurry. Chew your food properly and focus on mindful eating. How and when you eat has a vital impact on how the food is used in the body.
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Reduce Your Stress Levels
Stress and anxiety are very common, and most people experience them at some point in their lives.
Stress is linked to the development of many diseases, and it is also a common reason why people tend to eat or binge eat, often without being hungry in the first place (
How much protein you need depends on many factors, such as your age, gender and activity level.
Generally, you should aim to get 2030% of your calories from protein on a daily basis. This can easily be achieved by incorporating a protein source in every meal.
Bottom Line:
High-protein diets may increase your metabolic rate, reduce your appetite and help you retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates.
Aiming To Lose Fat And Build A Booty Are Conflicting Goals
All that said, it’s OK to have aesthetic goals provided it’s coming from a place of positivity, not hate.
The trouble is, getting a flatter stomach and a bigger butt are conflicting goals, as certified sports nutritionist, body positivity advocate, and strength and conditioning coach Sam Gwazdauskas explained to Insider.
“Scientifically speaking, to build muscle you must be in a calorie surplus and implement a training stimulus ,” she said.
“To lose fat you must be in a calorie deficit .
“Those two goals are counterproductive and you will drive yourself crazy trying to accomplish what will inevitably feel impossible and discouraging.”
If you’re completely new to resistance training, the general consensus among fitness experts is that you can build some muscle while in a calorie deficit , but ultimately there’s no way to shrink certain parts of your body while growing others.
Taylor Swift put it very well in her Netflix documentary “Miss Americana” when she said: “There’s always some standard of beauty that you’re not meeting.
“Because if you’re thin enough, then you don’t have that ass that everybody wants, but if you have enough weight on you to have an ass, then your stomach isn’t flat enough. It’s all just f—ing impossible.”
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Decrease Your Calorie Intake
If youre going to have any chance at flattening your tummy, you must reduce your calories.
There are three different ways you can reduce your calorie intake. Those three options are to eat less, move more, or a combination of the two. Doing a combination of eating less and moving more can make this process a lot easier.
Reducing your calories by 500 1000 per day could help you lose 1-2 lbs a week .
According to the Center For Disease Control and Prevention, people who lose weight gradually are usually more successful at maintaining weight loss .
To keep track of your calories, log your meals in an app like MyFitnessPal.
You Asked: Can You Lose Weight Just From Your Stomach
Whether you have some extra weight in your upper arms or rear end, it makes sense that targeting those areas with exercisecurls for your arms, lunges for your buttwould slim them down.
Weight-loss experts refer to this as spot reduction. But it turns out that in most cases, this kind of laser-focused weight loss isnt possible. One study in the Journal of Strength and Conditioning Research found that six weeks of intensive ab workouts did nothing to slim the exercisers midsections. A related study found that 12-weeks of one-armed workouts resulted in less loose skin in the trained arm, but zero fat loss.
Working out just one part of your body probably wont slim it down, but some body parts are more likely to shed fat when you exercise. Your stomach is one of them.
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Some fat deposits are more metabolically active than others, and those may be more responsive to exercise interventions, says Arthur Weltman, a professor of medicine and chair of the department of kinesiology at the University of Virginia. Abdominal fat in particular is one of the most metabolically active fats.
When you exercise, your workouts trigger the release of hormones, Weltman explains. The higher the exercise intensity, the more of these hormones your body pumps out, and the more of that metabolically active fat you lose. , in particular, may slim your midsection.)
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Do Some Strength Training
In addition to walking, strength training is another form of physical activity that can help aid the fat loss process thanks to its muscle-building benefits .
Experts recommend adults engage in strength training at least twice a week .
If you have a gym membership, you may have access to a wide range of strength training tools like dumbbells, barbells, and weight machines.
Dont have a gym membership? Anything that provides some resistance can be utilized in a strength training workout, including your own body weight.
Squats, push-ups, and leg lifts are a few examples of exercises you can do with your body weight.
How Fast Should You Be Losing Weight
As for what to look for with your weekly average weight? A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week. For most people, this will amount to about 0.5-1 kg of weight loss weekly. If you were to lose more weight than this, you may be doing too much, too soon. And that not only makes adherence difficult but also puts you at risk of losing muscle. But what if you lose less than this? Then you can step up what you’re doing – as we’ll go through – in the next 3 weeks.
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Try To Stay Under 100 Carbs For Gals And 120 For Guys
As a 22-year-old, 53 woman, Ive cut my daily carbohydrate intake from 300 grams to 90 grams.
In place of those carbs, Ive slightly increased my fat and protein intake, while still being able to eat my favorite foods! All Ive changed is the portion sizes.
For example, rather than having a cup of rice, ¼ cup of vegetables, and 1 chicken tender for dinner, I now have ¼ cup of rice, a cup of vegetables, and 3 chicken tenders.
This sort of meal fills me up, I still get to have all of its components, and I actually LOSE belly fat!
And you know the best part? I still indulge myself in a sweet treat afterward!
Rather than having two Entenmanns donuts, Ill just stick with one! I still get my sugar fix, while also limiting my intake of refined sugars.
How To Lose Belly Fat For Teens
Lets face it.
If youre reading this right now, youre a teen with unwanted, confidence-draining belly fat. Well, I know how you feel.
I know the struggle of trying to find the best way to lose that fat, of testing different diets and exercise routines, but never finding something that actually works.
I know how it feels to look in the mirror and see someone you dont like simply because of those extra, chunky pounds.
So, how did I go from that, a teenage girl who couldnt stand to look at her chubby stomach or fat legs in the mirror, to what I am today, a confident, toned, and healthy young woman?
Simply put, I cut a lot of carbohydrates and took up daily yoga.
Welcome Tubby Teens: in this article. well look at How to Lose Belly Fat and Gain Happiness while you enjoy the process.
These photos were not altered in any way.
You can clearly see the difference in my shape from January of 2020 to only a few months later in August of 2020. It took me my entire life to find something that actually worked for my fat-loss wishes. Im thrilled that I can actually share it with you, and that maybe itll help you, too!
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Stop Eating Junk Food
If you want to lose weight, you have to stay away from processed foods loaded with refined sugar, unhealthy fats, and chemical additives.
Eating these foods will undo the benefits of your workouts as you wont be losing any weight or may even start adding more pounds. What you eat determines how much weight you will lose, so make sure most of your calories come from unprocessed foods.