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How to Lose Glute Fat for Men

author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
How to Lose Glute Fat for Men
Man stretching and lunging in a park.

Women often complain about carrying too much weight in their lower body, but men can be afflicted by a generous behind too. Unfortunately, no one -- man or woman -- can directly target their glutes for fat loss. The pattern by which you lose weight is largely a matter of genetics. When you lose weight, you do so proportionally all over your body. A man can undertake a comprehensive weight-loss plan to reduce fat over his entire body, which includes his glutes, however. Include glute-strengthening exercises in the plan so that when you do lose fat, you'll reveal a tight, toned behind.

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Spot Reducing Isn't Possible

Directly targeting a specific region of your body for fat loss isn't possible. Fat burns off when you consume fewer calories than you burn, not through directed exercise that "melts" it away. For example, a study published in the Journal of Strength and Conditioning in 2013 showed that exercising a specific leg three time per week for 12 weeks led to no change in its fat or lean mass. Participants did lose upper body fat as a result of their efforts.

Stored body fat is a source of energy. When you increase your workload through a comprehensive exercise program and you limit your calorie -- or energy -- intake, your body must turn to stored fat to keep your system running. You can't tell your body to take that fat from your tush, but if you lose enough weight, it will eventually use that fat along with other stores throughout your body.

Eat Right to Lose Glute Fat

To lose fat, eat fewer calories than you consume. A 500- to 1,000 daily calorie deficit is manageable for most men and results in a relatively quick initial weight loss of 1 or 2 pounds a week. Create this deficit by eating less and moving more. A man's high testosterone levels and greater amount of muscle mass, compared to a woman, gives him a metabolic advantage so the weight comes off relatively easily. Often, though, this weight is lost from the belly first rather than the glutes. Regardless, losing excess weight is an important step to improving your health, and belly fat is a much more dangerous type of fat when compared to glute fat.

Cut portion sizes and focus on whole, unprocessed foods to jump-start your weight loss. Eggs, white fish, chicken breast and lean steak along with green vegetables are the mainstay of your meals. Eat starchy vegetables, such as sweet potatoes and corn, just a few times per week. Cut out refined grains, particularly white bread and pizza, and choose whole grains such as brown rice instead. Drink water instead of soda -- which is extraordinarily high in sugar. Skip the juice, too, which doesn't give you all the beneficial nutrients and fiber of whole fruit.

Cardiovascular Exercise to Lose Glute Fat

Jogging, swimming, hiking and calisthenics are all exercises that can augment your healthy weight-loss diet plan. On most days, strive to get at least 30 minutes of this moderate activity to total 150 minutes per week. If you can increase that amount of exercise to 250 minutes per week, you're more likely to see significant fat loss, says the American College of Sports Medicine.

In addition to increasing the duration of your activity, also play with the intensity. A paper published in the Journal of Obesity in 2011 showed that high-intensity interval training may be more effective at burning subcutaneous fat, the type most likely covering your glutes, than other types of cardiovascular exercise. Perform interval training by alternating short periods of high-intensity exercise, such as 1 to 4 minutes, with an equal or slightly longer period of easier exercise. You only need to make two or three workouts per week consist of interval training for it to be effective in helping with fat loss.

Strength Training for Your Glutes

Strength-training your glutes addresses just one of your major muscle groups. A total-body program that also targets the legs, abs, arms, shoulders, chest and back creates muscle all over your body, which helps you build a more proportional muscular frame. When you have a greater amount of muscle, you increase your calorie burn even at rest, so the calorie deficit you're creating leads to faster fat loss.

Although you can't specifically burn glute fat with exercise, you can create firmer glutes by including exercises such as deadlifts, walking lunges, step-ups and squats in your total body routine. When the lower calorie eating combined with exercise results in fat loss, you'll reveal a better backside.

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