how do I burn fat in my аss?

[Mikki Mars]

so as I've said, I'm the thinnest I've been in the last 3 years, but my ass has always been big, which in turn makes me look fat and given my height, is distracting. How do I get my ass to be toned and streamlined with my body?

[USMCHokie]

(1) High intensity interval training to burn fat.

(2) Heavy squats.

(3) Heavy deadlifts.

 

Done.

[GrayClouds]

A well positioned cigarette lighter?

[TheLoneSock]

Depends how much fat is there, and whether or not you can complete certain exercises. Compound lifts like what Hokie said are great, but only if you are strong enough for it. Basic plyo might be a better place to start than hitting weights right away.

[tman666]

A well positioned cigarette lighter?

 

In the parlance of our times: lulz

[Jilly Bean]

You cannot spot train to remove fat from certain areas/body parts. This is determined by your genetics, so, even if you lose weight, this is where your body is wired to retain fat.

 

You can do all the toning and strength training you want, which will improve the muscle tone, but you will still have fat on top of it.

 

That being said, every pound of muscle burns 50 calories per day, so getting muscular wont erase a chubby butt, but it will burn more fat overall.

[MrNate]

(1) High intensity interval training to burn fat.

(2) Heavy squats.

(3) Heavy deadlifts.

 

Done.

 

This should be your new 3 step program lol.

 

I agree with USMC.

[bananaboat11]

NO.SUCH.THING.AS.SPOT.REDUCTION

 

Energy In < Energy Out = Lose Weight

 

There are a number of exercises, a few USMCHokie pointed out, can increase muscular hypertrophy in a desired region... promoting anabolic growth - which utilizes > calories thus increasing your resting metabolic rate - to help establish a higher floor effect for resting energy expenditure...

 

simply put... just eat well and keep exercising. Whole body exercises are beneficial.

 

But if there's one thing I've learned with Cardiovascular aerobic exercise... HIIT training is beneficial, but not every day. You will induce a catabolic state this way. You don't want to deplete glycogen stores and promote the use of alanine (from muscle tissue) and glycerol to go through GNG in the liver to be converted into glucose for energy... cardio.... lots of it. Long, boring ass bouts of cardio. At lower intensities, longer durations you burn 99.9% fat relative to carbohydrate... (protein being a minimal contributor at all to any and all total energy expenditure activities for metabolism).

 

To get those last few extra bodt fat %'s off... it takes SHEER dedication (or some cheating). Dedication? how? TRAIN HARD. TRAIN SMART... and EAT REALLY CLEAN AND DISCIPLINED (ie @ certain times, specific foods)

 

 

good luck!

[mark982]

what's wrong with a nice sized booty?

[Green]

so as I've said, I'm the thinnest I've been in the last 3 years, but my ass has always been big, which in turn makes me look fat and given my height, is distracting. How do I get my ass to be toned and streamlined with my body?

 

Its posts like this that made me think you are a woman.

 

Seriously if you want to burn fat the best way to do it is build muscle. Think about your major muscle groups and make them strong. Having strong leg muscles will help burn fat all over your body. Might as well also get a strong upper body to because strong arms and chest/back not only look good but also will burn away fat from all over your body. Lastly do some kind of arobic excersise atleast 5 days a week. A brisk 40 minute walk may be all it takes.

 

As far as diet if you cut out your diet soda and drink only water I asure you the cravings will go away and that change alone if you keep everything else the same will probably make you loose a noticable amount of fat in your ass.

[tman666]

NO.SUCH.THING.AS.SPOT.REDUCTION

 

Energy In < Energy Out = Lose Weight

 

There are a number of exercises, a few USMCHokie pointed out, can increase muscular hypertrophy in a desired region... promoting anabolic growth - which utilizes > calories thus increasing your resting metabolic rate - to help establish a higher floor effect for resting energy expenditure...

 

simply put... just eat well and keep exercising. Whole body exercises are beneficial.

 

But if there's one thing I've learned with Cardiovascular aerobic exercise... HIIT training is beneficial, but not every day. You will induce a catabolic state this way. You don't want to deplete glycogen stores and promote the use of alanine (from muscle tissue) and glycerol to go through GNG in the liver to be converted into glucose for energy... cardio.... lots of it. Long, boring ass bouts of cardio. At lower intensities, longer durations you burn 99.9% fat relative to carbohydrate... (protein being a minimal contributor at all to any and all total energy expenditure activities for metabolism).

 

To get those last few extra bodt fat %'s off... it takes SHEER dedication (or some cheating). Dedication? how? TRAIN HARD. TRAIN SMART... and EAT REALLY CLEAN AND DISCIPLINED (ie @ certain times, specific foods)

 

 

good luck!

 

I like this advice. The research favors HIIT and linear high intensity cardio over lower intensity, steady state cardio. However, I agree that doing both is the optimal way to go.

 

http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

[bananaboat11]

I like this advice. The research favors HIIT and linear high intensity cardio over lower intensity, steady state cardio. However, I agree that doing both is the optimal way to go.

 

http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

 

 

heh... my BS & MS are in Kinesiology (Energy Metabolism & Physiology)

 

I'm also an NSCA-CPT studying for my CSCS and working for my PhD.

 

WHich is probably why I'm lonely and suck @ relationships now (and why I'm a contributor on LS LOL)

 

Anyhow.. to the OP - if you have specific questions - feel free to message me.

 

And online - anyone can be a doctor.. or physiologist... or w/e... (I'm a skeptic and cynic too ... who isn't?) so whether you heed my advice or not is entirely up to you.

 

If you want to take me seriously - I'm willing to help.

 

I do work @ the university of massachusetts (flagship campus) as a graduate student in the dept of kin

[MrNate]

what's wrong with a nice sized booty?

 

Is this a man or a woman? My answer depends on such.

[Green]

Is this a man or a woman? My answer depends on such.

 

well mark is a male user name... and mikki the op claims to be a man but his posts constantly make him sound like a woman.

[Mikki Mars]

well mark is a male user name... and mikki the op claims to be a man but his posts constantly make him sound like a woman.

I'm a dude. Look at my past posts before the weight loss and ass-fat ones.

[tman666]

heh... my BS & MS are in Kinesiology (Energy Metabolism & Physiology)

 

I'm also an NSCA-CPT studying for my CSCS and working for my PhD.

 

I do work @ the university of massachusetts (flagship campus) as a graduate student in the dept of kin

 

I don't doubt what you say about yourself is true, but waving around your degrees and certs in some sort of half-assed attempt at starting an e-peen measuring contest doesn't debunk what I said. Don't make the mistake of thinking that your credentials alone are a suitable replacement for research supported concepts.

 

For the record, I was agreeing with you from the start: both LISS and HIIT should be performed to optimize fat loss and performance. If you have personally done research or know of any other recent, reputable studies suggesting that HIIT is inferior to LISS for fat loss, performance, or anything else really, I would love to hear it. I'm always open to learn something new.

[bananaboat11]

I don't doubt what you say about yourself is true, but waving around your degrees and certs in some sort of half-assed attempt at starting an e-peen measuring contest doesn't debunk what I said. Don't make the mistake of thinking that your credentials alone are a suitable replacement for research supported concepts.

 

For the record, I was agreeing with you from the start: both LISS and HIIT should be performed to optimize fat loss and performance. If you have personally done research or know of any other recent, reputable studies suggesting that HIIT is inferior to LISS for fat loss, performance, or anything else really, I would love to hear it. I'm always open to learn something new.

 

 

I don't disagree with you.

 

And you're correct in making the aforementioned statement. Credentials are only as good as you make them to be. Personally, I hate most M.d.'s. Primarily those with undergraduate educations in philosophy, english, etc... that took away spots from those students who truly deserved it... those who spent countless hours working in labs... taking biochem, organic I + II and their respective labs, anatomy and physiology I & II and their respective labs... (I have friends in this situation... but I've never personally applied to med school... yet)

[FitChick]

Build up your upper body to balance the lower. Use body weight moves and barre type workouts, not heavy weights, for lower body. Heavy weights will build muscle if you are a man. Floorwork did wonders for shrinking and lifting my butt and I'm a woman with more fat.

 

If you don't want to lose any more weight, there is always lipo.