A common problem when you are dropping fat and trying to tone up, is many times, your rear end just goes away. It seems to do it almost suddenly, where you had it one day, and the next thing you knew, it fell off. And a lot of times, this is the exact opposite of what you would really want.Click here for more videos.
Most of the time people describe what they want their body to look like, they say they want a firm, perky butt – people want to know how to enhance your buttocks during weight loss. Not saggy and hanging down, and very rarely will anyone ever say they want a flat butt. You know, where you can’t see a difference between your back ending and your legs beginning.
There are a few ways to combat this ongoing problem, because you obviously want to keep dropping fat, and maybe even some of the fat on your butt. Most of the time people lose their backsides, its due to long endurance training for fat loss, by jogging, doing the elliptical, etc.
Although running can be a good add on to your fat loss plan, it can also actively cause you to lose your butt. Like any efficient machine, your body is going to want to carry around as little body weight as possible when running around. And when it needs energy and fuel, one of the first things it breaks down is muscle. And your glutes and thighs are big muscles, so they are the first target.
So instead of just waving the white flag, you can actually directly combat this problem head on. Start by adding in some direct glute work into your workout program.
This way you can actively build muscle in that problem area, and if you are already starting out with a good amount of muscle in your glutes, it will just help you maintain that muscle while dropping the fat.
This can be accomplished by adding in split squats or various types of lunges into your workouts. Normally, I am against trying to target one specific area, but this is different. Most of the time you are working your glutes, you are going to be working multiple other muscle groups so you will also be burning a lot more calories and giving yourself a good metabolic boost.
Another trick is to superset these exercise together, or pile them on top of each other. So for instance, if you started off by doing a set of split squats on each leg, you might follow up that by going immediately into hip extenstions, or leg curls. I like this set up because you are going to start by working the entire leg, front and back, along with your glutes, and immediately after that, you target more of just the back side of your legs and butt with the hip extensions.
So you are going from working a lot of muscles, to targeting 1-2 muscles. You could also flip flop this order, but when starting out, I prefer starting with larger muscles first.
Another trick is to add in a lot of gluteus work at the end of your workout. So you can go through your normal fat burning workouts, and when you are finished, add in an exercise that directly targets your glutes and butt, and completely tire out that muscle group. I would not do this more than 1 time per week though. Its not that it would be dangerous, there is just not an added benefit by doing it very frequently.
For instance, you might see the same results from doing this 1 time per week as you would from doing it every day. And most likely would see very little results from doing it every day because your body would have no time to recover in that area. So at the end of your workout, you could do leg curls, or hip extensions on a stability ball until you reach your fatiguing point, and take a very short rest, and repeat that multiple times.
And lastly, you can switch your long endurance aerobics, to more interval based cardio. However, that won’t help you build any additional muscle. It just won’t actively break it down like jogging can do at times.
But more importantly, I would add in the exercises and styles that I listed above. Because as good as it feels to have your pants getting looser and having to tighten up your belt, we also want a little something to hold up our pants too.