Are you one of many women who are skeptical about weight loss for a fear that losing too much weight will reduce the size of your butt? You might even be one of the "lucky" ones who are naturally thin yet still carrying a gut or a muffin top with little to no butt action. In either case, you’re probably wondering how you can lose weight in specific areas like your midsection without losing it anywhere else, especially your butt. This is an understandable concern; after all, the butt is partially compromised of fat.
As you may have already noticed, your butt grows when you gain weight, introducing a set of voluptuous curves that you’d probably like to keep.
This is especially true when you have an apple shape, tending to carry most of your weight in the breasts, midsection and abdomen. Unfortunately for the apple shape, the butt fat is usually the first thing to go during weight loss. Now, pear-shaped women are different, as they tend to have naturally slim waists, carrying most of their weight in the butt, hips and thighs. Although pear-shaped women may also lose some of their butt fat during weight loss, it’s usually not a huge concern.
Regardless of whether you have an apple or a pear shape, it’s important to understand that fat loss will inevitably lead to a reduction in your butt size. While spot reduction isn’t possible when it comes to fat loss, lucky for you, I have a three-step solution that’ll help you lose weight in your midsection without losing a significant amount from your butt.
1. REgulary Lift Weights
Unbeknownst to many, the butt actually houses more muscle than fat. While there’s no guaranteed that your butt fat will be preserved during weight loss, you can definitely tone and tighten the muscles underneath and ultimately perk up your derriere by regularly lifting weights. Lifting weights also elevates the metabolic rate in a way that fuels the fat burning process that’s necessary for ridding your body of that stubborn fat in your midsection.
For maximal results, you should perform at least 2-3 sets of lower body weight lifting exercises, 2-3 days each week using moderate-to-heavy loads that fatigue your muscles within 8-10 repetitions. Focus on exercises that specifically target your butt (gluteal) muscles including squats, lunges and leg press exercises. These exercises are also great for sculpting your thighs and legs.
To keep your metabolic rate elevated and generally balance out your weight lifting routine, I also recommend performing at least 2-3 sets of upper body exercises, 2-3 days each week using moderate loads that fatigue your muscles within 12-15 repetitions.