Losing a butt is often a woman's goal because she's looking to fit into a bikini or revealing outfit. Men typically pack on excess weight in their stomachs, but it's not out of the question for a man to develop excess fat on the posterior end either. The way to melt it away is to address and change your lifestyle habits; spot reduction is not possible.
Step 1
Consume fewer calories. A daily reduction of 500 calories is sufficient enough to lose about 1 pound of weight a week throughout the whole body. Find your starting average by tracking your calories for seven days, adding the amounts up and dividing by seven.
Step 2
Eat more often, but make healthy food choices. Eating small, frequent meals will keep your metabolism elevated and hunger under control. This will make you less likely to overeat and maintain your reduced calorie goal. Have your first meal as soon as you wake up and include foods like fruits, vegetables, lean meats, low-fat dairy, whole grains, beans and fish. Space your meals 2 to 3 hours apart. A tuna sandwich on whole wheat bread with lettuce and tomato is a small meal option.
Step 3
Stop drinking alcohol and other high calorie drinks. Alcohol, along with slushies, milk shakes, dessert coffees, sweetened tea and soda all contain high amounts of calories. Daily consumption of these drinks will put a serious hold on your goal to lose butt fat. Choose water as your main beverage because it is calorie-free and helps flush toxins from the system.
Step 4
Run -- either outside or on a treadmill. Cardiovascular exercise burns calories and fat in your butt and throughout the rest of your body. Perform your workouts in an interval format for the best results. Start with a five-minute warm-up jog, then alternate back and forth between sprinting and jogging lightly. Exercise for 30 to 45 minutes and finish with a light cool-down jog for five minutes. Work out three days a week on nonconsecutive days.
Step 5
Perform weight training exercises for your glutes to improve your definition and tone your butt. Do exercises that involve hip extension like sumo squats, split leg lunges, leg presses and cable glute kickbacks. Perform 4 to 5 sets of 10 to 12 reps. Work out on three non-cardio days a week.
Tips and Warnings
- If you do not like running, perform another form of cardio for your interval workouts. Any form will work as long as you do it regularly. When doing interval training, follow a 1-to-2 ratio of high to low effort. For example, sprint for 15 seconds and jog for 30.
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