While some men complain of flat or nonexistent butts, others may say, "be careful what you wish for." Men with tight, well-sculpted glutes attract anyone's attention, but fat-covered buttocks do just the opposite.
No workout targets your butt directly to lose fat, but certain strategies help you lose fat all over the place, and some of that fat will disappear from your butt. Patience, smart eating habits, and a little effort in workouts is what a man needs to lose butt fat.
While it would be nice to pinpoint your problem areas and designate them as targets for your fat loss efforts, the body doesn't work like that. Every body has a certain way of gaining and losing weight, determined by hormones, genes, and habits. You can commit to strategies that help you lose fat, rather than just weight, which includes muscle and fat, but where you lose that fat from depends largely on your body.
As you lose fat, you simultaneously build muscle in your glutes, which is what creates a tight, rounded butt that fills out your jeans and powers future workouts.
Improve your nutrition and diet
Fat loss is not possible without some adjustments to your diet. First of all, make sure you're not overeating or consuming more calories than you burn . Fat loss generally occurs when a caloric deficit is created. Although many metabolic factors come into play when it comes to fat loss, you can generally lose about a pound when you burn 3,500 more calories than you consume.
To cut your calorie intake, stick to smart portion sizes. For most meals, fill your plate halfway with colorful, watery greens and then a quarter of each with a whole grain or smart starch, like sweet potatoes or squash, and a lean protein , like chicken breast or steak chopped up. Add in a thumb-sized serving of a healthy fat , like olive oil or avocado, and you've got a healthy meal that supports a fat loss plan.
By focusing on these healthy foods, cut out the foods that sabotage your fat loss plans. These include refined grains, including white bread and white rice, and added sugars. Sugary drinks, alcohol, and fried foods are other foods to avoid.
Training routines are essential
Cardio, especially high-intensity interval training , is a cornerstone of your glute fat loss exercise plan. A research survey published in the Journal of Obesity in 2011 concluded that HIIT activates specific mechanisms in your body that facilitate fat burning . An added benefit? HIIT takes less time to perform than steady-state moderate intensity workouts.
The idea behind HIIT is simple. You alternate intense and hard work sessions with lighter sessions to improvise a 20-40 minute workout. During those intense fights, you are making a total effort. HIIT is not easy, but it is effective.
Aim for two to three HIIT workouts per week. On most other days, do a steady-state cardio workout to burn calories. A good cardiovascular exercise to develop your glutes involves stepping or climbing an incline treadmill.
How to build lean muscle?
A comprehensive strength training routine builds lean muscle, making your entire body look leaner and more toned, including your glutes. A higher and more efficient metabolism is another added benefit of increasing the percentage of muscle in your body. This means that it is easier for you to lose fat and keep it off.
The fat in the back that covers the gluteal muscles may be your focus, but you will benefit from a full-body approach to your muscle-building workouts. Train your back, chest, abs, arms, shoulders, and legs. For your butt in particular, effective muscle-building exercises include:
- Dead weight
- Back squats
- Hip thrust or gluteal bridge
- Walking strides
These exercises strengthen and shape the gluteal muscles. They don't make you lose fat directly from your glute, but the muscle they create will reveal itself after a few months of eating right, doing cardio, and lifting weights. However, fat loss takes time. A reasonable and sustainable rate of loss is around half a kilo to 1 kilo per week.
