How Long Does it Take to Lose Butt Fat?

The booty is a common place for women to store fat. Of course, it’s not necessarily a bad thing, as some fat can create a fuller look. However, it is super easy to get an excess accumulation on the rump, and have it become unsightly. So, how does a woman get rid of fat on her rear end? Not only that, how long does the process take to lose butt fat?

How Long to Get Rid of Booty Fat?

The answer is obviously going to vary from person to person, based on how much current fat you have, and how aggressive of a fat loss plan one pursues.

Realistically though, the change should take somewhere in the 4-12 week range, to complete in full. Maybe longer, for extreme situations. Most people should be able to lose the bum fat within a few months.

A solid weight loss pace is around 1-3 lbs per week. Remember though, the fat loss is not just going to occur on the rear end, it will come off gradually with other fat stored around the body.

So, if you have excess fat around the entire or most of the body, it will take time for the results to show in one particular area.

What About Exercises for the Buttocks?

Lifting weights and doing cardio exercises, specifically targeting the glutes, can help to build muscle and burn calories overall.

Again, though, you cannot spot reduce. Doing a bunch of booty exercises, isn’t going to make you lose more fat there. You can definitely use them to shape, but the diet is going to dictate most of the fat loss.

If you’re just losing fat, you may not have the existing muscle mass to have a shapely rear end. So, the fat will melt off potentially leaving you with a flat butt. How much so, depends on your genetics.

Using weights and cardio, in conjunction with a fat loss plan, can help to shape the end result of what’s left once the butt fat has melted away.

Some popular exercises to target the glues include (free weights, with bands , or machines):

  • hip thrusts
  • glute bridges
  • squats
  • Nautilus Glute Drive machine (if your gym has it, a great alternative to hip thrusts)
  • hip abductors
  • deadlifts
  • kickbacks

Want an easy to follow, pre-made plan for Booty gains?

Check out the program, Unlock Your Glutes

Unlock Your Glutes is a program to add size and strength to your glute muscles in as little as 4 weeks! Plus, you only have to do 2 workouts per week.

This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.

The best part is, as of writing, the digital program is on sale for $17! With a full 60 day money back guarantee.

So, if you’re interested in adding size to the booty, head over to this page, and get all the info you need to get started: Unlock Your Glutes program

What’s an Easy Diet for Losing Fat?

You can of course, utilize more advanced techniques such as, carb cycling for fat loss. However, a gradual reduction plan will work just fine, and makes it much easier for women to lose the extra weight.

The starting point can be found by figuring out one’s maintenance calories. This is the amount of net calories (calories consumed minus exercise) each day. Don’t worry, there are phone apps and online calculators, which can figure this out for you. I use one called MyNetDiary Pro to track everything.

Once you have the maintenance calories, you can decide what pace you want to lose. I’d definitely try to stick to 1-3 lbs per week. In the short term, you might be able to lose 5 per week or something like that, but it isn’t sustainable nor a healthy idea.

Plus, being on low calories isn’t pleasant. It makes your whole life miserable. In addition to making you lose muscle mass, which will make your butt flatter. Sooooo…stick to an easier pace.

Let’s say you want to go for 2 lbs of weight loss each week. Cool. You simply set that on the fitness app and it tells you how many calories you have available each day.

Then all you need to do is, type in what foods and quantities you eat, and how many estimated calories you’re burning…again plenty of calculators to figure this out.

Simple enough? Should be, it takes me like 5 minutes each day, as foods get saved for quick access later on.

I know that people don’t like to ‘count calories’ but with the apps, it’s super simple, and holds you accountable. You get to really see the impact of what you’re eating and make changes based on that.

I mean, when you see that pizza takes up 300-400 calories per slice, and you only have like 2000 available each day (in my case, when losing fat,  women will generally have less). It then, become easy to avoid those calorie dense junk foods, because I want to be able to eat something else during the day.

Also, the app makes adjusting your targets easier. You get to see what’s going right or wrong and know that you’r on the correct path.

While the entire process, may take a few months, you will see that booty fat coming off during this time frame. Progress will come, when you have a good plan in place.

How Long Does it Take to Lose Hip Fat?

Hip and thigh fat can be problematic for many women. This area of the body tends to accumulate and store the excess fat, that your body gains from, too many calories and/or lack of exercise. But how does one get rid of the hip fat? Not only that, how long will it take for the process to be complete?

How Long Does it Take to Lose Hip Fat?

The answer to that question is going to vary from person to person. Unless, you are very overweight, you can probably expect to lose 1-3 lbs of body weight per week.

However, you must also consider that, the fat loss is not going to come exclusively from the hips. It will be a reduction of body fat stores, from the entire body, including the hips.

So, 1-3 lbs per week in totality. Now, how long the hips will take to slim down, is going to depend on your overall body fat total. For most women, I’d say it’ll take in the 6-12 week range, to reach their target goals.

That is of course, if they stick to a plan, and do everything correctly. Also, don’t be discouraged by the time frame, as you will see plenty of progress along the way. Especially, once you get past the first month, the results become quite noticeable visually.

What About Exercises for the Hips for Fat Loss?

You can certainly exercise the hip flexors, the booty, and thighs to build strength, muscle, and help burn excess calories. However, spot reduction will not occur.

Like I wrote above, fat loss will come from all of your body’s storage, and not just the hips…no matter how many hip related exercises you do.

Workout for strength, muscle building, heart health, and burning calories. But understand that, it is still going to take time, along with diet, to get those hips looking fantastic.

Exercises like hip abductions or similar movements like clams (with exercise bands), can help strengthen the hip flexors and the sides of the booty which can help with the shape of one’s figure.

When I’m in fat loss mode, I use a conjunction of weights and cardio, to go along with my diet. The latter, is the key to the whole thing. However, exercise definitely helps out.

The cardio program that I use is called, Visual Impact Cardio.

It’s a rather difficult program, especially if you go above the beginner’s level. Though, it’s one of three 8 week program options that are included.

It’s not necessary, just an amazing tool to have when you one a step by step plan to put into action immediately. 

It’s what I use when I’m getting lean and I enjoy the challenge and results, that I get. It does cost money, but it’s quite inexpensive $37, as of writing. Plus, there’s a 60 day money back guarantee, if you don’t like it.



How to Lose Fat with Diet

Fat loss is actually a very simple formula. Unfortunately, many people no longer have a sense of patience, and want a quick fix for everything. The fat didn’t appear overnight, so don’t expect it to be gone in such a time frame, either.

First, one needs to establish what their maintenance calories are. These are the amount of calories you need to consume each day, in order to maintain your current size. Once we have this number, we can begin to subtract for fat loss.

How you can get this number, is also super simple. Either go online for a calorie calculator, or better still, download a fitness tracking app. The app will not only give you the maintenance calorie number, but will also calculate, how many calories you need each day to lose that 1-3 pounds per week.

All you need to do on your end is: type in your foods and portions (takes less than 5 minutes a day), stick within that caloric range, and have patience. Of course, I would recommend exercise to help make things even easier, but I know not everyone will.

That’s it. Just do that and the fat will come off. You do need to be accurate with your food entries each day, but it will work.

If for some reason, within two weeks, no fat loss has occurred…then, you may need to adjust the calories down or make sure you’re actually putting in the correct number of calories into the calculator.

How Long Does it Take to Lose Inner Thigh Fat?

Fat gets stored all over the body, but, we all as individuals have certain areas which really seem to pack on the pounds. For many women their thighs, particularly the inner part, seems to be a magnet for storing much of their excess weight. So, how do we get rid of this fat? And how long does it take to slim down a problem zone? Can we reduce this leg flab in a week? A month?

How Much Time to Burn Thigh Fat?

The question as to how long it will take to lose the flab on the inner thighs, is dependent on how much fat is currently stored over this area AND the rest of the body.

Even if one is trying to lose the excess fat, specifically stored on the thighs, this loss will come with a gradual reduction of overall body fat. Meaning, you cannot simply spot reduce and exercise your legs to get rid of the flab.

Some women may have 20 extra pounds on their bodies, other women may have 40 or more. Some may have 5-10 extra pounds to burn off, and can get rid of the bit on their legs, within a month.

I would, however, give up expectations of burning off the excess and sliming within a week. This is a process and there aren’t any ‘miracle’ cures.

A good weight loss pace, is 1-3 lbs per week. Sure, it is possible to hit 5-6 lbs in a week, within a short window.

However, it isn’t sustainable over months, unless serious obesity is involved. 5+ lbs for the typical overweight person, is going to be too hard of a pace, and probably quite unhealthy.

So, in order to slim down the inner thighs, an overall body fat reduction needs to happen.

For most women, the entire process should take 2-4 months. Depending on the amount of fat, and the pace, the fat loss plan sets. It sounds like a long period of time, but keep in mind, you can see noticeable changes to your physique in under a month.

Those changes are a great motivator, to finish the plan, and develop those slimmed down legs. A 10 lb loss, can have quite an impact on how one looks, and the number of inches the tape measure reads on the waist and thighs.

Even a few days in, when the diet program is on point, you can still see some visible results. Now, will it be astonishing results? No, but signs of progress will definitely be welcome.

The thighs and rest of the legs can be problem areas. Though, within a relatively short time frame, there should be significant loss of fat in this area. Thus giving the appearance of more toned legs, which can be further shaped through weights and cardio exercises.

Where to Start with Fat Loss to Slim the Thighs?

The absolute baseline of where to begin, is to know your current caloric needs at this weight. Use a calorie calculator or fitness app, to get this estimated number.

From there, the app can tell you about how many net calories you need each day, to hit a 1-3 lb weight loss per week.

The easiest way to do it, is by using the fitness app to track what you eat each day, and be mindful of how many calories you’re getting. If you hit the target numbers, you will lose fat, and the thighs will begin to slim down.

Sticking to the new restricted calorie total can be tough at first. This is why it might be a good idea to add 1-2 weeks of transitioning down to that number.

It can be difficult to immediately cut a number of calories, while being on a fitness routine. However, it isn’t hard at all, to make a simple change each day.

For example, not having that piece of cheese, or not drinking alcohol, soda, or other calorie heavy drink.

The process is very simple, it just requires consistency. So, even if you mess up one day, don’t beat yourself up about it. Just get back on track and stick with it.

Results will come with time, but make adjustments, as you need to; so that, you can keep the fat loss pace. The legs will continue to hold elevated amounts of fat until the process is completed, but they will look slimmer and healthier, only a few weeks in.

It really does boil down to a math problem of calories in vs. calories out. I know, I know, it can sound overly simplistic but the formula absolutely works. The reason why most people fail? They don’t actually follow a measurable plan.

Technology makes this part super simple. Tap a few buttons, stay within the parameters of your personal plan, and have patience. Days turn into weeks which turn into months. Suddenly, that stored fat is gone.

The goal isn’t to go on extreme and unsustainable diet. Yes, those can ‘work’, but people usually bounce their weight right back up as soon as the diet is over. Actually learning about portions and how your body reacts, will give you a long term ability to shape you body, as you desire.

What About Exercises for the Inner Thighs?

Again, doing exercises isn’t going to burn fat directly off of the legs. Exercise is a great way to burn extra calories, but the body will draw this energy from storage (or what is immediately available), all over the entire physique.

Now, if one wants to build muscle to ‘tone’ and ‘shape’ the thighs, then weights and cardio is the way to do it.

However, one can simply drop the fat through diet alone, and doesn’t ‘need’ to exercise to accomplish that. Note: Exercise is of course, better for overall health, etc.

The process itself, is actually easier when you do include cardio or weight lifting. Burning more calories throughout the day, allows you to consume a bit more food, than without exercise.

Trust me, having the room for some more calories, can be a huge psychological boost. It make things feel way less restrictive.

But how can you utilize cardio for losing thigh fat?

Any sort of cardiovascular workouts can help lose fat. So long as you’re in that caloric deficit, the fat will come off.  Can some cardio make fat come off quicker and speed up the process? Yes, I find that a mix of higher intensity intervals and some steady state cardio, is great for fat loss.

The program that I use is called Visual Impact Cardio. by fitness trainer, Rusty Moore.  If you want an entire cardio workout planned out, step by step, month by month, this is a very effective yet challenging one.

It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced. I usually only need to go through one of the eight week programs, to get lean, though.

I use this program, whenever I need to get rid of extra body fat, and it works well consistently.

The individual workouts of VI Cardio, make burning calories easy, and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely helps to melt off the inner thigh and other fat, when paired with a consistent diet.

Also, I like the fact that I burn so many calories, that I can eat more food and still be in a deficit. That can be huge psychologically, after weeks of being completely disciplined with your eating habits.

If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.

Check out the link, for Rusty’s full break down of what the program entails, and his methodology for fat loss:


Drop Lower Back Fat in 2 Weeks for Women?

Fat can accumulate on the lower back, just above the butt, and what is known as the love handles for women quite easily. Once a significant amount of fat is gained, it can become unsightly, and one will want to get rid of it quickly and become lean. However, how fast can it be done? Is two weeks worth of diet and workouts enough to lose lower back fat? Is more time needed?

Can You Lose Back Fat and Love Handles in Two Weeks?

Sure. If you have two weeks worth of fat to lose, on your body. 5-10 lbs is certainly doable. But that’s 5-10 lbs of fat from your entire body, and not specifically, the lower back. You cannot spot reduce.

If you have more than ten pounds to lose, it’s not going to happen in two weeks. Maybe slightly above ten pounds is possible, but not too much.

It didn’t take you two weeks to put it on, so, why would if come off that quickly?

A pretty rapid clip of fat loss is 3-5 pounds per week. 5 lbs is usually for a short period of time, it usually settles, in the 1-3 lbs per week range. This is being realistic.

Why in Two Weeks?

Why does the fat on your lower back need to burned within two weeks? What is happening, that you suddenly need to be lean, but didn’t plan ahead?

These super quick attempts at fat loss, usually end with the weight just piling back on later, because there was no underlying changes made to lifestyle, habits, or what you eat. It’s just a super restrictive period, before things resume, as usual.

For most women, the two weeks of trying to shred the lower back fat, is going to be impossible as too much fat currently occupies that area.

With a significant amount of fat being needed to be dropped, it is going to be a multi-month process. Yes, for some it can be done in a month, but for most it’ll be in the 2-6 month range. (Note: 6 months, is for those with a bunch of weight to be lost. 5-10 lbs per month is easily doable).

Don’t feel the need to try and lose everything in two weeks. Yes, go ahead and make a significant change in that amount of time, but going to an extreme is just a bad and unsustainable idea.

Get Started, But Don’t Rush

If there is some event that you want to be looking better for in two weeks, you certainly can make a pretty noticeable difference in that time frame. However, unless the starting amount of flab isn’t very much, don’t expect it to be all gone.

That’s okay, start the process now, and see what you can accomplish. However, give yourself 8-12 weeks, to really make a dramatic difference in your physique. I know it can feel like a long time, but it will go by, either way. You can make the small changes to add up or stay on the same course.

What’s a good Cardio Program to Get Lean?

I usually do cardio year round for health, anyway. So, I do like to take long walks, and whatnot because it makes me feel better.

However, when I really want to get lean. I always go back to using Visual Impact Cardio.

VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. I love using it because it’s both a challenge and really shreds that fat with its calorie burning cardio workouts.

There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.

All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.

So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.

I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.

This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.


How to Get Rid of Hip and Thigh Fat Fast

Fat gets stored all over the body, however, there are some areas in which more fat gets placed than others. For women, it is common to have larger fat stores on the hips, thighs, and butt; while men get more in the belly and love handles.

When a significant layer of flab parks itself on your hips, it is of course a question, as to how one can get rid of the excess quickly and reduce how large the hips appear visually. In this post, I want to explore, how we can lose to extra layers on the hips and thighs to create a more shapely figure.

How to Lose Hip and Thigh Flab?

It’s Not About That Fat, It’s About All Fat

People tend to zero in on specific parts of their bodies, where there is a significant amount of fat stored. Some folks are skinny fat, for example, and want to lose some weight on those problem spots.

However, that isn’t how fat loss works. The body doesn’t just decide to lose fat on the hips or thighs specifically, just because you exercise those areas.

That idea is known as spot reduction. It is the attempt to lose fat in one area, just by doing more exercise with those surrounding muscle groups. Doing this isn’t going to do very much of anything.

Instead, what needs to take place is a gradual reduction of total body fat, which will lower the amount of flab stored around the thighs.

Great. So, how do we accomplish this?

The Simple Formula, Made Simple

The old formula for fat loss: Calories in versus calories out, is absolutely true.

What make it difficult for people, is not knowing exactly how many calories their taking in, and often overestimating how much they are burning in the gym.

Diet is the most important aspect of losing fat. You can work out a lot, but if you’re still consuming more calories than you’re burning, you will at the very least spin your wheels in frustration.

Another common issue, is the lack of planning, and inability to mentally sick with a plan when there’s one in place. People tend to go all in with fat loss.

They exercise like crazy, cut their calories drastically, and then wonder why the result are temporary or they quit.

Well, if you’re tired all of the time, are you really going to stick with such a dramatic cut? Think about it. If you don’t exercise much and then go really hard at the gym, you’re going to be tired.

Beyond that, if you simultaneously cut your calories, you will have less energy to expend. You will be insanely tired.

Yet, people continually crash diet, and do other nonsense because a lack of patience.

Instead, go for a simpler, and more sustainable route. If you want to lose fat on the hips and thighs:

    • Figure your caloric needs. There are online calculators or apps, which will tell you how many calories you need to maintain the current weight, and how to lose 1-2 lbs per week. Use them.
    • Next, slowly reduce the calories, over a few weeks so your body can adapt to the new lower total. Until you hit the target caloric intake to lose 1-2 lbs per week.

  • Then, slowly ramp up the exercise, until you get to an ideal level for your schedule and that allows you to meet the target net caloric intake for the day.
  • Make small changes away from processed and other junk foods. Replace them with healthier nutritious options. It takes time to break bad habits, so, a slow reduction can help reduce the cravings you feel.
  • Stick with this until desired results achieved. At the new weight, you will have a new maintenance level of total calories each day. To stay this new size, that is what your total intake will need to be around (after you account for calories burned through exercise).

Simple enough? Well, that’s really all it takes. If you want to shape the booty and thighs, that will require weight lifting exercises, which I cover: Bikini Model Booty. But for just losing fat, it is a really simplistic process, you just need to make it easy to stick to.

What About Workouts?

I do weights and cardio workouts. The cardio program that I use is called, Visual Impact Cardio.

It’s not an easy program, it can be difficult to get through at times. Though, it gives you three separate 8 week cardio programs to easy follow along with. Having everything laid out for you step by step, gives you one less thing to worry about.

It’s what I use when I’m in fat burning mode and I enjoy the challenge and results, that I get. It does cost money, but it’s quite inexpensive $37, as of writing. Plus, there’s a 60 day money back guarantee, if you don’t like it.


If you want to do your own workouts, during this month…do try to throw in a rest day. At least, mix up the cardio, so you aren’t going hard every single day. For instance, throw in walking or walking on an incline instead of running.

Trying to go hard for a month straight, is utterly exhausting. So, there are days when you’ll want to pull back. Don’t do heavy running or weight lifting, on a daily basis, it’ll burn you out.

Just stick to the diet and keep in that caloric deficit. Again, you don’t need to overdo, any aspect of this. Just set a reasonably aggressive pace and stick to it.

How Long Does it Take to Lose Back Fat?

I think that we’ve all looked in the mirror at least a few times in our lives and said aloud, “Where’d all this extra flab come from?” It is always easy to see the rolls that sit on top of our bellies, however, we don’t often get the view from the opposite side. If we did, we might see plenty of upper and lower back fat, that we should work on reducing. For women, this can often come in the form of the muffin top look or extra bra bulge. The question becomes, how long does it actually take to get rid of this back fat? Are there exercises? Is it diet?

How Long it Takes

The short answer is, it depends on how much extra fat one has.

A lot of people have very unrealistic expectations about losing fat. They want it to be done in 1 or 2 weeks, but unless you only have 5 lbs to lose, that’s not going to happen.

More realistically, one should expect to lose 1-3 lbs of weight per week, on a healthy and sustainable reduction plan. Note that, this fat isn’t all coming from your upper and lower back fat stores.

Sorry, the muffin top and love handles, aren’t going away in 10 days.

However, just because everything isn’t completely toned and looking amazing in a short amount of time, doesn’t mean you don’t see some great incremental improvements along the way.

5-10 lbs of weight loss is a visibly noticeable difference and something to celebrate on a fat loss journey.

Understand that, our bodies do not pull fat from only one area or muscle group. So, your back is going to lose fat gradually, along with the rest of you, as calories are reduced gradually to be in a daily deficit.

What About Exercises to Lose Upper and Lower Back Fat?

There aren’t exercises to lose fat in a specific area. Again, this is not how the body works. The idea of spot reduction is false. Doing exercises that target the back are going to grow and shape the muscles of the back.

However, you can build as much muscle as you want, it’s not going to be very visible with a layer of fat covering those muscles.

Fat loss comes from being in a caloric deficit. It is the old equation of calories in minus calories out.

Yes, weight lifting burns calories. Cardio burns calories. But it doesn’t just take fat from your back in isolation.

It is a gradual process of having your diet and exercise program in order, so that, the amount of fat you carry is reduced over time.

Fat is just stored energy. If you don’t burn more energy than you consume, the fat isn’t going anywhere.

Overall, how long it takes? I’d say to expect this process to lasts months. So, if one has 20 lbs to lose, expect it to take 2-4 months to get rid of that excess fat. Depending on how aggressively one sets the pace and how consistent they are at hitting the daily caloric targets.

Also, there is the matter of making it sustainable in the long run. I mean, why bother losing all of that fat, if it comes back within a few months.

The reason crash diets fail, is because they aren’t sustainable for the long haul. They’re too unhealthy or demanding, and once people stop, the weight piles right back on.

How to Get it Done

In order to lose excess fat, we need to know how many calories we are currently consuming, and how many we need to be consuming to be in a deficit.

There is a concept called ‘maintenance calories’, which tells us how many calories we need to consume, in order to keep our weight as it currently is.

From there, we subtract calories, until our daily allotment is equal to what it will need to be in order to lose that 1-3 lbs per week.

No worries, there are plenty of phone apps or online calculators that can help us determine these numbers, and keep track.

I personally use one called, My Net Diary Pro, on my iPhone. I simply type in my weight, age, height, and weight loss goal. The app will then provide me an estimate, on how many calories I need to meet my goal. It is surprisingly accurate.

This app is used to track both your food (calories and nutrients) and exercise habits. The great thing is, once you’ve used a certain food and portion amount, the app saves that info to make it a simple few taps to use again in the future.

Tracking your results is key, as you will forget and lose track of things, over the months. This makes it super simple.


While one can lose fat, just by dieting alone, you will have more room to make mistakes and get quicker results with exercise.  This can be cardio exercise alone or weight lifting or a combination of both.

You can of course come up with your own routine and implement it and see great changes. However, if you want something laid out for you, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

I did the Cardio and men’s muscle building programs, years back, and lost over 30 lbs with it and keeping my diet in order. You can check out my results and experiences from that, here: Visual Impact Cardio Results

It is great, because you can start off as a beginner and see results quickly, transforming your body by just following the instructions. Plus, you get to learn techniques to use in the long run, to keep things going and improve further.

In conclusion, if women want to lose the muffin tops and bra bulges, they need to implement a gradual calorie reduction plan that sets them up to lose 1-3 lbs per week. Then, once the goal is reached, stick close to a maintenance calorie intake for the longer term.


Will Cardio Get Rid of Back Fat?

Lots of women go to the gym. Fewer of them, actually see any real results. Even when doing lots of cardio and/or weight training, it seems that folks spin their tires endlessly, and get stuck on the fat loss. So, how do you lose the back fat? Is cardiovascular exercise, a part of the solution? What can ladies do to get rid of the upper back flab and love handles?

Does Cardio Burn Back Fat?

The short answer is, yes.

However, it is different than how most people think. Many folks assume you can just ‘spot reduce’ and isolate one part of the body, to lose fat on.

This isn’t how weight loss works. Instead, a gradual fat loss will occur, to include all of the fat stored around the entire body…not just the back, in this case.

So, yes, the cardio is burning the flab stored on your back. Just as a part of the comprehensive whole.

Another Thing to Consider

Fat loss is still a matter of calories in versus calories out. So, the cardiovascular exercise will expend calories,  and thus burn fat.

The problem is that, people will often start working out, but still consume too many calories. They think they are burning more calories at the gym than they actually are, and then, ‘reward’ themselves with more food.

However, the food that they’re eating each day, has more calories than they are burning. Or in other cases, they are just barely under their normal totals, and the fat loss is super slow…almost unnoticeable.

This is a common occurrence, people work out but don’t see much in terms of results. A lot of the time, it is due to lack of planning with the diet. Here is a whole list of reasons, for lack of results: Why You Aren’t Losing Flab

Know Your Calories, Stick to a Plan

I know that counting calories can be annoying to do. However, modern technology makes it very easy. Phone or online apps, do most of the work for you, and you just tap a few buttons each day.

Plus, knowing what you’re caloric intake and expenditure is each day, makes it easy to figure out where to adjust and stay on track with the fat loss.

It doesn’t make sense to spend a month of your time, not keeping track of your progress, and end up not seeing much change.

Instead, keep it simple, and keep track of what you eat and how many calories you burn with exercise.

Just get an app. I use one called MyNetDiary Pro for iPhone. Type in your information and it will give you your daily caloric estimate, to lose 1-2 lbs per week. Then, you just record your intake each day, and follow the plan.

Make adjustments as need be, and soon enough, you will be seeing the back fat be reduce until you’re lean. Easy, right? Fat loss doesn’t need to be complicated.

Need a Full Step by Step Workout Plan?

Cardio workouts have become an absolute staple in my life, even when I’m not trying to shed excess fat. Sometimes it’s walking, biking, or even swimming.

Though, when I really want to cut down, I always go back to using Visual Impact Cardio.

VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to really like doing (not because it’s easy, though) because it can burn through so many calories, while being a challenge to complete.

There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.

Actually, for many folks the beginner 12 week program, will get you most of the way there. So long, as you keep to your diet.

All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.

It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.

So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.

I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.

This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.


How Long does it Take to Lose Lower Belly Fat?

For plenty of women, a significant amount of fat can get stored on the midsection…particularly the lower belly. It can seem that the weight loss is taking place everywhere else on the body, except for this one area.

That’s not the case, it’s just that the visual change can be so subtle early on, that we don’t really notice the difference. But when you have this extra gut, it is a fair question to wonder, how long it will take to get rid of?

How Long Does it Take to Get Rid of Lower Belly Fat?

So, the question is about the actual fat stored on the midsection, particularly on the lower part. However, with the belly, there can also be significant bloat or water weight that is effecting how it looks visually.

Because of this, the belly can look very different within a few days, do to these changes in diet and water. For instance, when I used carbohydrate cycling, to lose fat; my stomach became much flatter after two days of lower carb intake.

Now, was this from losing fat? A little bit, but most of it was from the change in the diet. I’d wake up without that distended belly look.

The visual can look quite different, in a short period of time. However, the fat will take longer to get rid of. For example, if you want to see the abdominal muscles, the fat loss will need to be significant.

How long it is going to take to drop the midsection flab, will depend on how much needs to be lost. Also, you cannot just lose belly fat, it will be reduced gradually along with the other fat stored on the body.

There is no spot reduction.

A healthy pace of weight loss, is around 1-3 lbs per week. Initially, it can be greater, but that’s what’ll be in most of the non-extreme fat loss scenarios. So, for a 20 lb weight loss, 6-8 weeks wouldn’t be unheard of.

If that sounds like a long time, it really isn’t. Things start to add up pretty quick, with a bit of patience, and consistency.

Also, keep in mind that’s what it’d probably take to complete the entire process of removing the fat layer. BUT, you’d of course see improvements throughout. A month of solid consistency, can be quite dramatic in how this area appear visually, and how much flab has been burned off.

Where to Start?

The absolutely most important aspect of losing fat, is what one is eating and how much.  Workouts aren’t going to do much for fat loss, if one is consuming too many calories.

The first step has to be to determine how many calories your body needs each day to maintain its current weight. We then take that number, reduce it to hit that 1-3 lbs per week pace, and stick with it until the final results are achieved.

Yep, the basics of it are that simple. It is amazing how complicated folks make this process. They fail to make small changes and turn them into long-term habits, to keep up the leaner physique that they’ve achieved.

To determine you caloric needs, either use an online calculator, or an app on your phone. Once you have the numbers that you need, record your meals in the apps, in order to track your calories.

I know, tracking calories can be annoying. However, the apps will save the foods that you input, so it’ll only take a click or two after the first time you record it.

Plus, this one step, when done properly doesn’t allow you to cheat and holds you accountable. It’s a reminder, multiple times per day, of what your goal is (losing that lower belly) and what it’s going to take to get there. If the numbers don’t add up, that fat isn’t going anywhere. It’s basic math.

An Easy to Follow Workout Program

Intensity is one way to burn the fat fast while not having to spend much time in the gym. One could do 15-20 minutes of higher intensity cardio and not get bored.

As you get closer to bikini season, adding extra days into the cardio workouts can be a must for the final weight loss. The lower belly fat pooch takes time to put on and so it’ll take plenty of time to burn off, also.

I have always like to up the cardio to 4-5 days per week.

It’s usually a slow build, until the final few weeks have high intensity workouts 4-5 days per week. These workouts will generally be in the 30-45 minute range.

At the start of the fat loss journey, it can be slower walking or walking on an incline workouts, before sprinkling in the intensity. Then, later, the intensity is added for more days.

If you need a full program laid out for you, I have had great success with Visual Impact Cardio. Anytime that I need to lean out, I come back for another cycle.

VI Cardio is a program designed by fitness trainer, Rusty Moore. It is an ebook that gets emailed directly to you, so you can get started right away.

There are three levels from Beginner to Advanced and they all work great. The upper levels are super intense, but the beginner program, will still shred the fat and get rid of the pooch.

It’s available to buy and try for 60 days with a money back guarantee. You don’t ‘need’ it to get lean, but it’s an amazing tool to have, and is an easy to follow step by step guide…so check it out if you’re interested.


What Exercises Lift Your Buttocks?

A sagging and/or flat butt can be a problem for many people. The aesthetics of it are unappealing and when women see themselves in bikinis, jeans, or whatever other outfits a nice booty would accentuate; they may begin to wonder how they can fix it and lift that buttocks up higher and tighter.

Is it possible? Yes, of course. However, it does require work over a period of time, to be effective. This isn’t an exercise once and its amazing looking, kind of a process. So, what are some exercises for women that’ll lift the butt?

Lifting Booty Exercises

So, in this post I am going to list some things that can be added to workouts, which will increase the size and shape the booty. Now, to see how to properly perform each exercise, please visit YouTube to watch video instruction.

You will need proper form for it to work and so that no injuries occur. Reading text can be difficult to visualize what good form actually looks like.

Hip Thrusts– A lot of people would say that squats are the most effective butt building exercise and it is very good. However, hip thrusts directly target the glutes, while squats can over-emphasize the quads for some people.

This is probably the best weighted exercise that you can do to build up a great butt. As it is, both challenging, and hones in on the area we want to improve.

Squats– As I said, squats are a fantastic way to build both the butt and the legs. The great thing about squats, is that you can hit the muscles in different ways based on the stance and depth that you hit, while performing the exercise.

Step-Ups– You will need an elevated platform or a sturdy plyo box, to perform this movement. But, it can be a fantastic addition to any routine. You essentially hold dumbbells in each hand while stepping up onto a higher platform, working the whole leg from the knee up in the process. Yes, it also hits the glute muscles, quite effectively.

Glute Bridges– You can start this exercise without weight and get some results, but with a barbell (or the dumbbell variation), this is a very effective way to target the butt. It is sort of the same movement as the hip thrust, except that, you’re on the ground and the range of motion is more limited.

Lunges– This is a very popular exercise for getting booty gains, but also one that people often perform incorrectly. People will get themselves into an ineffectual position and not hit the muscle properly, or can even, put their knee ligaments under undue stress by being out of position. Make sure that you have the form down, before adding weights, to this exercise.

Leg Press– Squats can be more effective overall. Though, the leg press is great, because it allows for a controlled movement. Plus, different foot positions and a greater depth for most people, can allow women to really target the glute muscles.

Ok, so these are just a smattering of exercise ideas, to help lift and shape the buttocks. There are seemingly infinite varieties and other exercises, which can accomplish our goal of getting a great butt.

The key is consistency and not over training. Remember, you don’t need to do this on a daily basis, and can actually be counterproductive to reaching the look that you want.

Hard training twice per week of this area, is more than enough to achieve a great looking rear end.

Want an easy to follow, pre-made plan for Booty gains?

Check out the program, Unlock Your Glutes

Unlock Your Glutes is a program to add size and strength to your glute muscles in as little as 4 weeks! Plus, you only have to do 2 workouts per week.

This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.

The best part is, as of writing, the digital program is on sale for $17! With a full 60 day money back guarantee.

So, if you’re interested in adding size to the booty, head over to this page, and get all the info you need to get started: Unlock Your Glutes program

Lose Lower Belly Pooch Without Exercise for Women

After months or years of accumulation, lots of women can develop, a storage of fat across their midsections that form a noticeable pooch. Some will get more of a full belly, while other with tend to have a lot stored over the lower part of the stomach.

It can of course be unsightly and just sort of hang there, popping out of shirts or over a favorite bikini. The question is how do we get rid of this flabby layer? Beyond that, can the lower pooch be lessened without having to incorporate a workout routine in the gym?

How to Lose the Lower Belly Pooch

Burn Fat Without Exercise

So, can we actually lose fat without difficult workouts? The answer is yes. Ideally, however, one will workout for both improvements to their health, and to help shape and tone a great physique.

However, if that’s not what you want to do, that’s your call.

OK, we will need to start with the basics of fat loss, and how to create a plan to banish this excess flab.

Fat is simply stored energy. The fat covering our belly in this scenario, is a surplus of stored energy. As such, in order to get rid of it, we need to be in a caloric deficit.

Creating a Caloric Deficit without Working Out

Each individual is going to have a set number of calories they need each day to function and keep the body performing in a healthy manner. This is going to be a factor of age, weight, height, gender, etc.

The first step is finding out what our daily estimated caloric intake should be for maintaining our current size.

This maintenance caloric intake, is going to be the starting point, for calculating how many calories it will be to lose a set number of pounds each week.

There are calculators online that can give you an estimate. However, I like to use an app on my phone called, MyNetDiary. This app will give me my caloric maintenance calories, track my food intake, and tell me how many estimate calories I need to drop 1-2 lbs per week.

So for example, on my app right now, if I wanted to lose 20+lbs in three months, my Food Calories budget would be around 2100 calories. Meaning, to lose roughly 2 lbs per week, I need to be at that number with the amount of food I eat each day.

Without exercise, this is a pretty set number. In order to drop the fat, I need to be at that number or below, on an almost daily basis.

This is my budget, just like if I had a set amount of money I could spend each day. There’s no getting around it or trying to cheat it, especially without exercise.

That’s it. If you want to lose lots of belly fat without exercising, you need to figure out your daily caloric intake to maintain your current weight, and then what it needs to be at in order to lose 1-2 lbs per week.

The difference between those two numbers is the caloric deficit. This is the amount of stored body fat, you will be burning each day. Over the following weeks, if you stick to hitting this caloric deficit, the belly pooch will gradually melt away.