This is Part Two in our three part series on how to lose your fat butt. In the first post we looked at the crucial dietary aspects of losing weight and now we are going to take a look at some weight training and anaerobic exercises that will help you tone, shape and lose your fat butt!

Weight training and anaerobic exercises for the butt

If you cast your memories back to the first post I said there were three things that you need to do if you want to lose your fat butt. They were:

• clean up your diet
• start working with weights
• start doing some cardio

This post is about the second one, working with weights, and it is a really important part of your progress.

Weight training burns calories. In fact, I would say that it burns more calories than cardio. Why? Well two reasons actually. Firstly, weight training is hard work and it gets your metabolic rate up really high. This means that you burn calories during the workout but also long after the workout has finished. It is almost as if weight training allows you to keep exercises even when you are at home! Secondly, weight training builds muscle and muscle burns fat. Take a look at any woman with a toned body and you will see that she is quite firm. This is a mixture of weight loss and muscle gain – the muscle she has put on has burned off the fat. The two don’t co-exist well.

So it is important to work with weights if you want to lose your butt. And don’t worry, you WON’T end up looking like a bodybuilder. Women simply do not have the testosterone to look like this. Any muscle you do put on will be minimal and it will burn off the fat around it so in actual fact you will look smaller, not bigger!

Here are the weight training and anaerobic exercises that you need to do:

1. Jumping squats

4 sets of as many reps as you can do.

As you probably know by now we are big fans of jumping squats here at FWF and we advocate them for almost everything! If you want to lose weight; jumping squats. If you want to burn calories; jumping squats. If you want to tone your butt; definitely jumping squats!

Jumping squats work your entire lower body and they are amazing for building muscle and burning fat. This exercise will really get your heart racing. Check out this post for detailed instructions on how to do the jumping squat.

2. Weighted squats

4 sets of 15 reps

Weighted squats are the squats you do in a squat rack with a barbell on your shoulders. They are quite difficult to do so I recommend reading as much about them as possible before you go to the gym and pop your knee out.

Weighted squats should be done slowly and with the muscles your are working foremost in your mind. Do not lose concentration. You should also go no lower than parallel if you want to make sure your knees stay healthy. Lower yourself down to a count of five seconds and then push yourself up as quickly as you can. I have found this gets the best results. And remember, pick a weight that allows you to ONLY pump out 15 reps. No more, no less.

3. Walking dumbbell lunges

4 sets of as many reps as you can do

Dumbbell lunges are a great way to finish off your workout and by now, trust me, you will be feeling like quitting. Take two medium heavy dumbbells and find a place where you can walk without getting interrupted. If you workout at a gym quite often the staff will let you take the dumbbells out to the car park where you have more room to move.

The exercise is just like a standing lunge except you walk forward instead of going back to your original position. It is a fantastically rough way to burn calories and your butt muscles will feel like they are on fire! Try and perform four sets of as many as you can do. The heavier the dumbbells you choose the harder it will be. Don’t cheat on your reps either! Make sure you go all the way down to the ground with that back knee.

Tips for making the most of your weight training

I want to give you a few other tips about these exercises in order for you to get the most out of your weight training sessions. I often see women at the gym doing their reps in a really bad way that will surely cause them some problems later down the track. I want to make sure no FWF readers are in that group!

1. Go slowly
The best weight trainers in the world do their reps in a slow and controlled manner. They know that by going slowly you increase the pressure put on the muscle and avoid any injuries that you might get from banging them out quickly. Make sure you do all you reps at least to a count of four.

2. Warm up
Before any weight training session you should always spend a few minutes warming up. However, I am not talking about a little jog on the treadmill. I am talking about a warm up that warms up the area you are going to work out. What is the point of running on a treadmill if you are going to be doing upper body weight training? Make sure your warm up matches your weight training session.

3. Read, read, read
Weight training is an art form. Each exercise needs to be done in a specific manner if you want to maximize its utility and avoid injury. I always tell women to read as much as they can before doing the exercise and always get a trainer to help you until your technique is perfected. Without good technique there will be no progress.

PART THREE of this series is on cardio workouts to lose your fat butt.

Popularity: 22% [?]

Incoming search terms:

• fat women in jeans (4)
• butt exercises for women (4)
• weight training for the butt (4)
• training for the women to lose weight (4)
• butt workouts for women (4)
• jogging butt (3)
• muscle glutes jeans (3)
• female weight lifting progress (3)
• workout fitness women ass (2)
• gluteus maximus trainen (2)
• Gluteus medium (2)
• huge toned butt (2)
• Workout butt women (2)
• weight training muscle diagram (2)
• phat butt (2)

Every woman is afraid of having a fat butt. We all know the common saying “does my butt look big in this?” because we have all said it! In this series of three posts I am going to show you how to lose your fat butt using a few simple exercises and diet tips.

Understanding the butt muscles (glutes)

It is important to get a good understanding of the butt muscles before you go and start working them out. Why? Because when you know where the butt muscles are you will have a better idea of how they work and this will help with your progress.

The scientific name for the butt muscles is the gluteus maximus and it is the red area on the diagram above. As you can see, the butt muscles (or glutes) tie in to the upper hamstring and the base of the lower back. They are there to help you balance and are involved in many motions where the leg is pushing out, such as stepping up a hill.

How to lose your fat butt

There are three things you need to do if you want to lose your fat butt. They are:

• clean up your diet
• start working with weights
• start doing some cardio

Now I am not saying you need to do a lot of these things but you do need to do them smartly. This series will show you the best ways to diet and exercise so that your fat butt will be a thing of the past.

Cleaning up your diet

photo credit: Zesmerelda

The first post in this series will be on how to clean up your diet. There is a reason I put this first. It is the most important. It doesn’t matter how much you run or how many days a week you spend at the gym, if your diet is crap so to will be your results.

If you want to clean up your diet you need to take a few simple steps. Forget fad diets and weight loss pills. Forget calorie controlled. All you have to do is:

1. Eat natural foods
This is a big thing for us here at Free Women’s Fitness. We strongly believe in the power of natural foods. If you want to lose weight you need to cut out all the man made foods like soda, candy, pasta, baked goods, etc. and replace them with fruits, vegetables, lean organic meats, free range eggs, etc. This is the diet humans were meant to eat and when you start cutting out the old stuff and replacing it with this the weight will just fall off.

2. Eat six meals a day every three hours
Did you know that digestion takes up more energy than any other process in the body? Isn’t that amazing, the act of eating actually burns calories! This is a good thing for us and we need to take advantage of that.

The way to do that is to eat six small meals every three hours instead of the traditional breakfast, lunch and dinner. The reason we do this is because if we eat small meals more often we keep our metabolism burning and this will help us to burn calories. Also, if the meals are small it is likely that we will burn most of the calories during the day before it gets a chance to be converted to fat.

3. Replace high carb foods with high protein foods
For a little while you are going to need to cut out breads, pastas, baked goods and rice. These foods really hamper your butt toning progress! Instead you need to start eating high protein foods like nuts, milk and free range eggs. These will help you build the muscles that will tone your butt and legs and burn off all the fat cells.

4. Drink more water
Water is an excellent weight loss tool as it helps to keep your appetite at bay. It also cleans out your system and leaves you feeling light and happy. Try to have a big glass of water before each meal as this will keep your from gorging yourself when you sit down to eat. Don’t drink all your daily water intake in one sitting, however, as this puts a lot of pressure on your internal organs.

5. Harness the power of the post workout shake
The most important meal of the day is no longer breakfast – it is the post workout shake. If you want to tone up your butt and lose weight you need to start harnessing the power of this very important meal.

When you workout the body uses up a lot of energy and it starts to run out of protein, sugar and minerals. Therefore, it is important to replace them straight after you work out. Not only that, but you need to start giving your muscles protein so they can rebuild and become stronger. This is one of the most important factors to toning and weight loss success.

Try to have a drink that is high in protein within five minutes of finishing your workout. The best protein shakes are natural ones made of milk, eggs and a little bit of whey protein powder. If you start doing this on a regular basis you will see results soon.

PART TWO of this series is about weight training for the butt.

Popularity: 43% [?]

Incoming search terms:

• how to lose your butt (373)
• fat butt (82)
• gluteus maximus diagram (70)
• gluteus maximus (60)
• lose your butt (29)
• glutes diagram (26)
• gluteus muscles diagram (23)
• how to lose butt fat (23)
• hamstring diagram (20)
• how to lose your buttocks for women (18)
• how to loose your butt (18)
• gluteal muscle diagram (18)
• how to lose butt weight (16)
• butt (16)
• gluteus maximus muscle diagram (16)

photo credit: Mr. T in DC

We all love a nice round butt. We love the way it looks in a pair of jeans and how it makes us feel when we go out. But achieving that round, firm butt can be difficult. Here is a simple women’s butt workout that you can do in around 20 minutes.

Warm up
Firstly you will need to spend about five minutes warming up well. The exercises themselves are quite difficult and as such you need to make sure your legs and joints are well warmed.

A good warm up for the legs is to do a bit of jogging followed by a few sprints. Once you are a little warmed up do some stretches and then maybe a few light squats. This should prepare your legs nicely!

The 20 minute butt workout

Now we can get in to the main workout. It is simple, easy to do and requires only some basic weight training knowledge. Remember, if you aren’t sure how to do the exercises go back through our exercise archive.

1. The lunge – 4 sets of 15 reps
Start off with a simple weighted lunge. All you need to do is grab two medium heavy dumbbells and hold them by your side as you lunge forward, alternating legs each time. Make sure you tense your glutes as you perform this exercise and do it in a slow and controlled manner. Make the decline slow and steady.

2. Jumping Squats – 3 sets until failure
The jumping squat is my all time favorite legs and butt exercise. It punishes your lower body like nothing else and will leave you sore and in pain! But, this baby burns more calories than just about anything else in the gym and gives you a fantastic butt workout. Only have about 30 seconds rest inbetween each set and make sure each set is explosive and powerful. You want to make sure you are hitting this one hard. Check out this post on how to do a jumping squat if you want more information.

3. Step ups – 4 sets til failure
I always think of the step up as a bit of a reverse lunge. Instead of stepping down you are going up! Again, take two heavy dumbbells and find a very stable bench a little higher than you knees. Step up and down again and again until you cannot do anymore. As always, make sure the motions are slow, controlled and well timed. This exercise is as much about control as it is about muscle isolation.

That’s it!
That there is your simple 20 minute workout. As you progress you can add more weight or more reps or even repeat the whole workout again. The exercises here are simple to do and will have you building a new butt sooner than you think.

Popularity: 16% [?]

Incoming search terms:

• freebuttwomen (11)
• round butt workout (11)
• 20 minute butt workout for women (1)
• 20 minute weight workout for women (1)
• butts women free (1)
• round butt work out (1)
• why do women have round butts (1)
• workout for a rounder butt (1)