How to Burn Off Butt Fat

Women tend to store excess fat in their posterior region.
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Burning off butt fat can feel hard at the outset, as the process of fat loss is not a fast one. However, losing your butt fat is possible, as long as you stick with a set program. Realize that fat loss exclusively in one area is impossible; you must lose fat throughout the body to burn off flab on your butt. This is normal, as women tend to store much of their excess fat in the butt and hip region. With an action plan and some motivation, you can obtain your ideal butt.

    Step 1

    Design an exercise plan. Integrate both cardio and strength training into your plan. Cardio sessions should be focused on fat loss and strength training should be focused on gaining muscle mass, which helps you burn fat even when you are not exercising.

    Step 2

    Engage in low-intensity and long duration cardio sessions. A cardio session should last approximately 45 minutes and should raise your heart rate to around 65 percent of your maximum heart rate. The more cardio sessions you add per week, the faster your fat loss will be. Most women should aim for three to five cardio sessions per week.

    Step 3

    Engage in strength training. Focus on muscle gain, but avoid exercises for the butt region at first, as extra muscle will push out fat, making your butt appear even larger. Train other muscles to help in overall fat loss. Include mainly exercises that are compound but do not work butt muscles. Such exercises include bench presses, shoulder presses and pullups. Perform each exercise for three sets of 10 reps. Rest for three minutes between sets. For the average body, aim for two strength training sessions per week. Most schedules will lead to progress, but make sure you have at least one rest day between strength days to avoid overtraining. After you have begun to lose weight, you may wish to add butt exercises to firm your butt muscles, improving the appearance of your behind. Such exercises include squats, deadlifts and leg curls.

    Step 4

    Design a diet plan. The focus of your diet should be on maintaining your caloric intake; the exercise you add to your lifestyle will be enough to alter the calories-in vs. calories-out ratio. To maintain your caloric intake, design a meal plan that is representative of how much you eat now but is stable throughout the week; you can reduce the number of calories consumed to enhance fat loss. Also, be sure to eat carbohydrates before and after your workouts, as carbohydrates are the primary fuel source for your muscles during both cardio and strength training exercises and are depleted during exercise. Healthy fats such as seeds and nuts can replace unhealthy fats such as animal fat and cheese in your diet to reduce fat storage.

    Step 5

    Engage in your diet plan. Take daily notes on what you ate to assure you are conforming to your plan.

    Step 6

    Track your progress. Use a subjective or objective form of measurement to track how you have progressed during your program. Examples are body weight, body fat and weekly pictures of your butt. Motivate yourself by comparing your current self to yourself at the beginning of the program. Most exercisers can see clear results in the course of a two-month program.


    • Gain the assistance of a personal trainer for help with motivation and exercise technique.


    • Consult a doctor before beginning a new exercise routine.

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