Lose the Gut, But Not the Butt

Lose the Gut, But Not the Butt

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 may even be one of the “lucky” ones who are naturally thin yet still carrying a gut or a muffin top.

Nina Cherie
Image: Nina Cherie

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. Since, the butt is partially comprised of fat this is an understandable concern.

During weight gain, your butt grows, introducing 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 the first thing to go during weight loss.

Now, pear-shaped women are different, as they tend to have naturally slim waists and carry most of their weight in their 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 is important to understand that fat loss may inevitably lead to a reduction in your butt size. While spot reduction is not possible when it comes to fat loss, I have a solution that will help you lose weight in your midsection without losing a significant amount of weight in your butt. My solution requires three steps:

1. Lift Weights. You might not have realized that your butt area actually houses more muscle than fat. While it is not guaranteed that your butt fat will be preserved during weight loss, you can very well perk it up by strengthening and sculpting the muscles (click here to learn how to perk up a saggy butt).

Lifting weights also fuels the fat burning process that is necessary for ridding your body of that stubborn fat in your midsection. In fact, weight lifting is associated with dramatic reductions in waist circumference, which is indicative of a slimming midsection.

For maximal results, you should perform 2 to 3 sets of lower body weight lifting exercises, 2 to 3 days per week using heavier loads that fatigue your muscles within 8 to 10 repetitions. Focus on exercises that specifically target your butt muscles (or gluteals) including squats, lunges and leg press exercises. These exercises are also great for sculpting your thighs and legs.

You’ll also need to perform 1 to 3 sets of upper body exercises, 2 to 3 days per week using moderate loads that fatigue your muscles within 12 to 15 repetitions. You should perform specific exercises for your chest, back, shoulders and arms.

In addition, you can perform 2 to 3 sets of 20 to 25 repetitions of SIMPLE abdominal/core exercises, 2 to 3 days per week. By simple I mean crunches, planks and other similar exercises (click here for my 10-minute weight lifting routine). That’s it!

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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.

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