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How To Lose Weight Without Losing Butt

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How To Lose Weight Without Losing Butt

Many health-conscious people are always worried about How To Lose Weight Without Losing Butt. When you lose fat and weight, your entire body begins to shrink, & that generally includes the butt. But if you are really strategic or deliberate when it comes to doing exercise, you can also lose that undesirable weight & keep your booty round. Sounds good, right?

Especially, doing the efficient sort of strength training with extremely high-intensity daily workouts can assist you in losing weight without even losing the bottom. A great kick for the bucks!  

Want to know more about how to lose weight without losing butt? No issues! Just keep reading to know all about How To Lose Weight Without Losing Butt. So, let’s get started;

1 Make a Calorie Deficit

You must build a calorie deficit to start the scale going in the right way. This means you must expend more energy than you consume. According to the Centers for Disease Control and Prevention, the larger the deficit, the more weight you’ll lose, but you should aim for moderate and steady weight loss to stay healthy.


According to the Mayo Clinic, you’ll need to expend around 3,500 calories to drop one pound. So, if you reduce 500 to 1,000 calories from your daily diet (or burn some of them through physical exercise), you can safely lose the 1 to 2 pounds per week that are recommended.


To lose weight, you must first determine how many calories you consume to maintain your present weight. If you’re unsure, use the Dietary Guidelines for Americans’ Estimated Calorie Needs chart as a starting point. You might also want to utilize a calorie tracker, such as the MyPlate app from LIVESTRONG.com, to help you get more exact.

2 Strengthen Your Glutes

You may replenish some of the volume lost in your booty as you lose weight by strengthening your glute muscles. Because muscle is denser than fat, your new butt will appear lifted and perkier, according to The Social & Health Research Center.

Furthermore, having more muscle can increase your metabolism, making it easier for you to not only lose but also maintain weight loss. According to the National Council on Strength and Fitness, muscle tissue consumes about 6 calories per pound per day at rest, but fat burns just 2 to 3 calories per pound per day.


According to the Physical Activity Guidelines for Americans, you should strengthen your glutes at least two days per week as part of a total-body strength-training program.

According to Gomez and a March 2020 article in the Journal of Sports Science & Medicine, the following are some of the most efficient glute-targeting exercises:


  • Squats
  • Deadlifts and stiff-leg deadlifts are two types of deadlifts.
  • Lunges
  • Thrusts from the hips
  • Step-ups


For several weeks, Gomez recommends doing three sets of each exercise for 6 to 8 reps with a weight that feels heavy but reasonable. Then transition to lesser weight and more reps, such as three sets of ten to twelve reps.


You can try greater rep counts, but Gomez recommends limiting yourself to no more than 20 reps per set. As you gain strength, you should gradually increase the amount of weight you use.


He advises against doing all of these glute workouts at the same time. Rather, pick two or three per session and alternate them with exercises that work other portions of your body, such as your arms and back.


Remember to adjust your intensity according to how you’re feeling. Gomez advises, “The most essential thing you can do is listen to your body.”

3 Lose Weight by Doing High-Intensity Cardio

Whether you believe it or not, not all exercise is created equal when it comes to shedding fat and preserving your abs. Running for an hour a day can burn calories and help you lose weight, but it may also give you a pancake butt.


“Cardio-only exercises are a lost struggle that won’t help you grow your booty,” Gomez explains. Sprints, stair climbing, spinning, kickboxing, and HIIT (high-intensity interval training) routines, all of which develop muscle, are superior alternatives.


According to the American College of Sports Medicine, HIIT exercises are bursts of intense activity (80 to 95 percent of maximum heart rate) followed by short rest intervals. These exercises will sap all of your energy, but the results will be well worth it.


HIIT exercises are absolutely for you. Short-term HIIT training may improve body composition without losing weight, according to a study published in Obesity Reviews in June 2017. To obtain the best effect, Gomez recommends conducting a HIIT exercise for 20 to 30 minutes. You’ll increase your chances of injury and tiredness if you go much longer.

Good luck, folks!

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