A tight and toned booty can be your reality, but spot reducing is not possible. The American Council on Exercise explains that spot reducing — losing fat from just one area on the body — can not happen. Instead, you can lose fat from your entire body, including your backside, with a fitness routine that trains your glutes.
Indoor Cycling
Taking an indorr cycling class is time spent wisely. In just 40 minutes of cycling you can burn 475 calories, according to experts. The high calorie burn can help you melt fat by putting you into a caloric deficit, meaning that you burn more calories than you consume. Indoor cycling uses interval training to help scorch more calories than traditional cardio. For example, in class you may sprint for 30 seconds followed by a moderate pace for one minute. The resistance also helps create lean muscle on your entire body, including your glutes. The more muscle you have, the more calories you can burn during and after your exercise, helping promote fat loss. Indoor cycling also places a great emphasis on the development of the glutes, hamstrings and quadriceps.
Jogging
According to "Women'sHealth," in 2007 a study was performed by Madonna Rehabilitation Hospital to determine which cardio training exercises worked best for toning the glutes. The exercises rated were the elliptical trainer, jogging, stair steppers, bike and walking. Jogging came out on top, finding that 49.8 percent of your glutes are actively engaged during a jog. Jogging not only keeps your glutes active but also burns a high amount of calories to help you melt fat. MayoClinic.com suggests that a 160-lb. person can burn 584 calories jogging for one hour at a 5 mph pace.
Circuit Training
Circuit training can help promote fat loss because it increases your lean muscle and keeps your heart rate up. During a circuit-training session, you focus on six to 10 different exercises, completing one exercise after another without rest. For example, complete one minute each of squats, jumping jacks, lunges, jump squats, deadlifts and walking lunges. Complete one circuit, rest for three minutes and complete the circuit two more times.
Considerations
The types of food you eat are reflected on your backside. Hours of cardio cannot undo a bad diet. When you are trying to alter your body composition focus on eating lean meats, whole grains, fruits, vegetables, low-fat dairy products and nuts. Eliminate empty calories that can cause you to hold onto unwanted fat. Empty calories are those that provide your body with little to no nutritional value like soda, fast food and processed foods.
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