How to lose weight? | Toning and firming the buttocks

By the healthiergang writer Gabriele Galasso, Functional Training instructor and K1 competitive athlete.

How to lose weight?

One of the main weaknesses in women is precisely the gluteal area, where due to the different hormonal structure compared to men, it tends to accumulate most of the localized fat. Furthermore, alas, age also affects hormone production and metabolism, making the problem even more complex.

However, this should not be an excuse or a mitigating factor: “it accumulates more easily” does not mean that it is a certainty! There are girls who by genetics do not need workouts and healthy diets to show off a rather fit B-side, and this would seem to play completely in their favor but ... there is a rip-off!

Around the age of 30, unfortunately for them the music will start to change, and they will be forced to take habits (those of the gym and good eating) that they had never had and I guarantee you, for them it will be very hard! So in the long run, the girls who have had to work hard will have a very nice revenge!

Now do not mind if throughout the article I will address a female figure, but I think this problem is more felt by the fairer sex.

So what's the secret to remodeling the B-side? First of all, as in any weight loss operation, the combination of good nutrition + workout must coexist, but this is the place where we will talk about the only part that we will play in the gym (or at home if we cannot do otherwise).

Now take the comic that appears on your head when you think about "training to lose weight your butt" and trash it: I know for sure that in that comic there were dozens of girls running at breakneck speed and eating a few leaves of salad; then I bet there were also some girls who were doing a double-zero reps with practically zero loads.

That, unfortunately, is not the right way if you want to get a commendable result starting from a base quite far from the target.

Il Workout

As for the diet, even a workout needs to be personalized, so I can't say that "if you do what I tell you to the letter, they will mistake you for an Olympic volleyball player".

However, I can set up something that serves as a starting point for those who want to try their hand at the enterprise!

Let's start by setting the number of workouts: a commitment of at least 4 days a week, in which a fifth day could be held as a joker.

The sessions take approximately 45 minutes, excluding the warm-up and cool down / stretching parts, which we will not discuss.

I forgot, in the basket, we must also put the belief that "if I use heavy weights then I become too big and I look like a man" ... I don't know where this belief comes from but you will not look like Lou Ferrigno after 5 squats with the barbell, don't worry.

Day 1: Workout with loads

1. 10 min bike (warm up, to be completed with some repetition of the exercises proposed at lighter loads)
2. Squat with barbell (60% -70% max): 4 x 10 (1'00 "rest between sets)
3. Dumbbell Lunges: 4 x 20 (10 per leg) (1'00 rest between sets)
4. Deadlifts with barbell (60% -70% max): 4 x 8 (1'30 rest between sets)
5. Abdomen

Day 2: Circuit Workout

1. 10 min cardio (warm up, to be completed with a few repetitions of the exercises proposed at lighter loads)
2. TABATA 4 x 4'00 divided into 20 "maximum intensity and 10" rest for 8 series.

• Jumping jack
• push ups
• Skip
• Swing with kettlebell
• Burpees
• Kettlebell press (or medicine ball)
• Mountain climber
• Medicine ball sit ups
• 10 min of relaxing cardio + stretching

NOTE: keep 2'00 "rest for the first two weeks then go down to 1'30" the third and 1'00 "from the fourth.

Day 4: Cardio

Week 1-2 perform a 30'00 "running session

Instead, in week 3 perform a running session of 35'00 "

Week 4 onwards HIIT

HIIT:

1. 10 min warm-up run
2. 10 min of running divided into 50 "normal pace 10" maximum speed
3. 5 min medium-high pace
4. 5 min andatura mix
5. 10 min cool down corsetta + stretching

Day 5: Kettlebell training

1. 10 min joint warm-up + 5 min cardio + controlled repetitions at light loads
2. 6 rounds in:

• 6 kettlebell deadlift
• 6 kettlebell lunges
• 6 kettlebell swings
• 6 kettlebell lateral lunges
• 6 kettlebe clean
• 6 kettlebell goblet squat

Complete the exercises with only one kettlebell, with a training load but that allows you to complete the workout without big breaks (obviously some are allowed). I recommend starting with a kettlebell of at least 8 kg in the case of young and sporty girls, to go to 12 in the following 6 weeks, as long as the technique is perfect.

Day 6: wild card

Relaxing running of about 30-40 minutes depending on the level of training.

This workout is very demanding, consistency is the first ally so don't be discouraged; work with your head down towards your goal and above all ... in the minute of rest, selfies are forbidden !!

Conclusion

With this article we have seen how to slim your butt, or rather how to firm and tone your buttocks. Now it's your turn to put our tips into action to reach your fitness and training goals!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health professional before taking dietary supplements or making major changes to your diet.