How to Lose Your Fat Butt – Part One



Tone your butt

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.

Gluteus Maximus

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

Terragusto - Al Forno: lasagnette alla bolognese
Creative Commons License 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.