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Get a lean lower body with strength training and cardio.
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Lower back and gluteal fat can make you feel unfit and frumpy. If you've tried different fad diets and workouts with no luck, don't despair as it is possible to rid your belly and lower-body of excess fat. The key is to stick to a consistent exercise routine that consists of cardio and strength training that targets trouble zones. Although you cannot spot-reduce fat from the body, you will lose back and buttock fat as part of an overall weight-loss program.
Burn It Off
Cardiovascular exercise will burn off calories to lose fat all over your body, including the gluteals and lower back. The National Health Service, NHS, recommends that healthy adults engage in more than 150 minutes of aerobic activity per week to lose weight. Schedule five 45- to 60-minute cardio sessions per week into your exercise planner. Do exercises that engage the large muscle groups of the lower-body such as running, cycling, hiking and cross-country skiing during the winter.
Strength training exercises for the gluteals will tone up muscles for improved definition and a leaner physique. Strength training increases muscle mass in the body, and since muscle has a higher metabolic rate than fat, you will burn more calories for fat-loss even while at rest. Train the gluteals two times per week as part of a strength training routine for the upper and lower-body. Exercises include double-leg bridging, single-leg bridging, hip extension, squats and walking lunges with dumbbells for added resistance. Aim to do 10 to 12 repetitions per exercise or until fatigued for a total of two to three sets.
Core strength training targets the abdominals, lower-back and gluteals for a tighter, stronger midsection. Select six to eight exercises and do them back to back as part of a circuit routine three times per week. Do each exercise for one minute each and repeat the circuit three times through. Doing exercises with little rest in between increases the heart rate, metabolism and caloric burn for weight-loss. A sample circuit may include front planks, mountain climbers, side planks, hanging leg raises, super-mans and back extensions.
In addition to a structured exercise routine, you will need to eat a healthy diet to rid your body of excess fat. Focus on nutrient-rich foods that are low in calories, sugar and trans-fats in favor of foods that are high in fiber, vitamins and minerals, protein and healthy fats such as omega-3's in moderation. Focus on eating vegetables primarily with whole-grains, protein and healthy fats making up the rest of your plate. A sample diet may include a veggie omelet for breakfast; chicken salad with avocado for lunch; baked fish with asparagus and quinoa for dinner and apple with almond butter for a snack.