Photo: Getty Images
Even though butt fat is healthier than belly fat, every woman I know doesn’t want either one. It's not right to talk about one without mentioning the other.
The primary way to burn dangerous belly fat is to eat whole, natural foods. Severely limiting sugars, food in a bag or box, unhealthy saturated fats, trans fats and processed foods will definitely burn belly fat (and make you healthier). Also, drink mainly water and unsweetened drinks like tea. Finally, adjust your calorie intake to reach your fat loss goals.
In a WebMD article excerpt, “Belly Fat Doubles Death Risk,” lead study author, Tobias Pischon, MD, MPH stated:
"Our study shows that accumulating excess fat around your middle can put your health at risk even if your weight is normal. There aren't many simple individual characteristics that can increase a person's risk of premature death to this extent, independent of smoking and drinking."
Let’s move on to burning butt fat! Maximize your time exercising. Do the right exercises at the right intensities. Exercising at higher intensities will burn fat faster. Although cardio plays a part in the fat burning process, it’s the strength exercises that primarily build muscle and transform your body. Commit to full body strength training at least 3 days a week.
So, which strength exercises will shape and tone your butt faster?
In an American Council on Exercise research report, “Glutes to the Max,” it talks about the most effective glutes exercises. The study was led by John Porcari, Ph.D., Blake Ristvedt, M.A. and a team of researchers from the La Crosse Exercise and Health Program. They used electromyographic (EMG) analysis to compare the muscle recruitment patterns of eight common gluteal exercises. Twelve subjects, six men and six women, participated in the study. They all regularly used strength training.
Researchers compared muscle activation for each exercise and compared it with the traditional favorite — the two-legged squat. The other exercises tested were horizontal and vertical leg press, step ups, lunges, single-legged squats, four-way hip extensions and quadruped hip extensions.