For my ladies...
Some women get scared of weight loss in fear if they lose too much, they'll lose their butt. So you're probably wondering, hmm.. how can you lose weight in specific areas like your gut without losing it anywhere else (the booty)
Let me start off by saying, it is important to understand you CAN NOT SPOT REDUCE FAT, so Fat Loss will eventually lead to a reduction in your butt size. But, there is a way you can lose the weight in your midsection without losing a significant amount from your butt. Just follow these 3 steps I'm about to list.
1. YOU MUST LIFT WEIGHTS! And no, lifting weights will not make you look like a man. Understand, your butt houses more muscle than fat. Lifting weights regularly, you can definitely tone and build the muscle underneath and ultimately make it more perkier. Also, another great benefit of lifting weights is it elevates your metabolic rate, which will speed up the fat burning process ridding your body of that stubborn belly fat. So try to work your lower body 2-3 times a week. The more frequent the faster you'll build muscle
2. HIGH INTENSITY CARDIO! The best and most effective form of cardio for fat loss and preserving lean muscle. Muscle is hard to build, you shouldn't want to lose that. Too much cardio will lead to muscle loss, so I recommend 2-3 days of 20-30 mins of HIIT cardio a week. adjust based on your progress. Sprints are great for burning fat and building strong muscular legs and firm butts. Look at the sprinters!
3. PROPER NUTRITION IS KEY. This is 70% of the work right here. In order to build muscle, you have to make sure you're fueling your body with enough calories/ nutrients to allow it to do so. Under eating will make it hard for your body to build/maintain muscle and shed fat. When you under eat, your metabolism slows down, which leads to a halt in muscle gains and an increase in body fat. So stick to high protein foods / complex carbohydrates / and healthy fats. Together, these nutrients help your body burn stored belly fat and build muscle and overall keeps you healthy. Keep track of how much food you're eating, so you can make adjustments when you need to.