I want to get a nice butt, how do I tone this fat, flabby, flat one I have?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

Try the following : do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Read fitness magazines, like Shape and Fitness for motivation and tips.

Good luck and stick at it.

Answer 3

Walk or run or swim, or something that makes you continually move your legs, torso and upper body in an aerobic capacity. If you want to add more tone to your legs and rear, you can add weight training, but I found the thing that worked the best on mine was simply walking regularly at a medium-fast pace (about 1 hour, 5-6 X/week.) When I injured my ankle and knees, I switched to swimming, and that helps a lot too! Basically just anything that burns fat (aerobic exercise) with a toning component (weight training or calisthenics) would probably work well if you do it regularly.

Answer 4

Climbing stairs is a wonderful way to tone your butt. Also do lunges. And an elliptical machine is the best way to give your entire a boy a great workout--but definetly lifts up that booty!

Answer 5

lie on your back, lift your legs up about 6 inches off of the floor, keeping them straight, and move them up and down about 3 inches, moving both legs at the same time. it's called scissor kicks (if that helps give you a visual of what to do) and it works your butt, thighs, and abs! do it for as long as you can, then rest for about a minute, then do it again. do 5-10 repetitions.

Answer 6

I recommend a step class (if you are at a gym that has one) otherwise, try adding stairs into your routine and or doing a stair master. It will firm your butt up right away!

Answer 7

You must definetly do squats. Sets 3 sets of 20.

Answer 8

do squats and or pilates and plies( ballet stuff). also, when you're climbing stairs, squeeze your butt together. that's a good way for toning.

Answer 9

read tips on some great workouts to help you tone up on this site

Answer 10

You could also cut back on the Cheetos and donuts.