The butt is known anatomically as the glutes. This three-part muscle gives you a confidence boost when it is robust and full. However, carrying excess fat on your body can have a negative impact on your self-confidence. Maximizing your backside while losing this weight is possible, provided you have the discipline to do it. Not only do you have to exercise properly, but you also have to make changes to your diet.
Step 1
Restrict your calories slightly to kickstart weight loss. Being that you want to gain a bigger butt while losing weight, do not make a large restriction. A cutback of 250 calories a day is sufficient. Find your starting average by tracking your intake for five days, summing the totals and dividing by five.
Step 2
Select foods that have a low energy density. These foods take up a lot of space, but do not contain a high amount of calories. They also tend to fill you up, which helps you maintain your caloric intake. Base your diet around foods like fruits, vegetables, lean meats, whole grains, low-fat dairy and fish.
Step 3
Drink water and other calorie-free beverages throughout the day. Beverages like soda, fruit punch, dessert coffees, sweetened teas and slushies contain high amounts of liquid calories that quickly add up when trying to lose weight. Replace these beverages with water, diet soda and unsweetened tea to further promote weight loss. Drink a glass of water before your meals to help stave off your appetite even more.
Step 4
Melt fat with cardiovascular exercise. Choose a form that also has a positive effect on your butt like elliptical training, running, walking up hills or indoor cycling. Work out in an interval format to boost your weight loss results. Start with a light warmup, then interval back and forth between high and low intensity for the rest of your workout. Aim for 30 to 45 minutes of training and work out on three nonconsecutive days a week.
Step 5
Perform weight training exercises that involve hip extension. Hip extension takes place when you move your thigh backward -- this works your glutes. Do exercises like deadlifts, reverse lunges, stepups and cable kickbacks. Make sure to use heavy weights with these exercises to fully tax your muscles. Aim for 10 to 12 reps, do four or five sets and work out three days a week on noncardio days.
Step 6
Move through a full range of motion with your glute exercises to insure you achieve positive results. For reverse lunges, stand with your feet about hip-width apart and hold dumbbells at your sides. Take a step back with your right foot and lower yourself down by bending your knees. Stop when your right knee is an inch above the floor and left knee is 90 degrees. Step back to the starting point, repeat for a set of reps and switch sides. Keep your abs tight and back straight throughout.
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