How to Reduce Side Fat of Waist without Exercise

So, one has an excess of fat deposited around their waist and particularly on their sides. The love handles keep expanding, the belly pooch keeps sagging, and the side flab just piles up higher. The question is how do we get rid of all of this fat? Can we do it without exercise or is that a requirement for weight loss? Let’s take a closer look and see if we cannot figure out how to reduce.

Get Rid of Side Fat Without Exercise?

Do you technically need to exercise, to lose fat? No.

Does it help a lot? Yes.

Is it better for health to exercise? Yes.

Now that we have that out of the way, let’s talk about melting off those love handles, without having to go to the gym. Again, one can have more flexibility in their diet, if they do incorporate exercise.

However, if you’re not going to go to the gym, please understand that your diet has to be on point. You have very little room for error or cheating.

To lose side fat, we are going to need to tap into our body’s fat storage. Fat is simply stored energy. I know that sounds obvious, but so many people identify body fat, with ‘who they are’. It’s a weird psychological thing, but it’s amazing how many folks miss this basic fact.

The two ways to tap into this stored energy are: taking in fewer calories than the body requires to stay at a certain weight each day and/or by expending calories through work (aka exercise). We’re going to focus on the first case.

In order to lose the fat around the waist, sides, belly, hips, etc…there is going to be a gradual reduction in fat storage, from the body as a whole. Meaning, the body doesn’t just draw from its fat stored in one area, but from the entire body as a whole. It’s a gradual reduction in stored energy.

As such, we need to determine how many calories we need to consume each day to be in a caloric deficit.

Simple Steps to Losing Fat Fast

  1. Get a phone app or go online and find a calorie calculator. You will need to know your weight for the calculator to determine how many calories you need each day. Now, these calculators will determine how many calories you should eat for maintenance (stay the same as you are), and how many to lose a set number (say, 2 lbs per week).
  2. Track how much you’re currently consuming each day. Then, aim for hitting the target total calories that the calculator tells you (that 2 lbs per week caloric number).
  3. The easiest way to get to that number is to slowly reduce the number of calories you eat for the first week, until you hit the target number for the rest of the weeks moving forward. So, for instance, on the first day you’d eat 100 calories less than normal. This could be as simple as removing a piece of cheese from a meal or not drinking a soda or beer. On the second day, remove 200 calories, and so on until you reach the goal. Why do this? It is psychologically easier to give up things gradually instead of all at once.
  4. The other option is to hit that target caloric deficit on the first day and just have discipline. This is quicker, but again, lots of people have trouble sticking to an immediate reduction in how much they eat on a given day. You’ll almost certainly have to push through some hunger pangs, until your body adapts.
  5. Continue to hit the target caloric number, track your weight, and adjust as necessary. The number on the scale isn’t always going to go down in a linear manner. For example, there have been plenty of times when I’ve been on point with my diet/exercise routine for 4-5 days straight and I’ve gained weight. However, on the 6th day, I’ll be 3 lbs lighter and lose another 2 over the next week. Sometimes, our body is holding extra water for a period of time, and the scale remains the same…don’t get discouraged, it’ll sort itself out if you stick with the plan.

Following these simple steps will get rid of the excess side flab or belly fat, no problem. The key is being consistent with your daily caloric intake and keeping yourself accountable.

It does take time to lose fat. I know people want it all gone overnight, but it doesn’t work that way. I mean, it took time to put all that weight on, it is going to take time to burn it off. Don’t rush and have patience. 8-12 lbs per month is a good pace and makes a huge difference to how one looks.

Don’t just look at the scale number. Take measurements of your waist on a weekly basis. Even if you don’t notice the change in the mirror, the measuring tape can tell a different story.

You might not visually notice an inch loss around the waist and be totally surprised when you do a measurement.

How Long Does it Take to Lift Your Bum?

Training the booty is a huge topic for women, who want to tone or grow or just generally, make their booty huge. It’s pretty easy to get the initial motivation to hit the gym, do some squats and hip thrusts, to try to lift the butt. Then, the questions start in our minds, about how long the process is going to take? When am I going to have an amazing looking bum? Well, let’s examine this topic, and try to suss out a time frame that is reasonable.

How Long does it Take to Lift Your Butt?

Alright, so, the answer to that question is going to depend on both one’s starting point and what they are actually trying to accomplish.

How long to see results? I mean, you can see some results within a month. The transformation won’t be complete, though.

My general answer would be 3-6 months. Though, it could be longer based on what sort of look one is going for.

If you currently have a flat butt and/or lots of fat to lose on the rear end, and want an elite IG model level booty, that’s going to take longer. Plenty of progress will be made, but that elite level, will take a year plus of consistent training. 

Let’s break it down further.

‘Lifting the butt’ could involve two aspects for most women. One, being fat loss. The other being, muscle building.

The fat loss aspect can certainly be accomplished in that 3-6 month time frame. Even shorter, for some folks. You can probably expect to safely lose 1-3 lbs of fat per week (over the entire body), when doing everything correctly.

OK, in that few months time frame you have lost the fat, and your butt will no longer have the same tendency to sag.

However, it could still not have the shape, you may want. You may also want to preserve some fat and not be too lean, especially around the butt.

That’s going to be based on personal preference. Some women, may be cool with just the fat loss. Others, may want to go a step further and add muscle to really lift and shape the booty.

Those women, will need to complete both steps (yes, you can undertake them simultaneously).

While still others, may currently not need to lose any fat, just fix a flat butt instead. So, they only need to focus on the muscle building part.

See, how complicated a general answer can get?

Nonetheless, one will want to begin training the booty and legs, in order to start to see size and shape gains. It is of course, a process that takes time.

I remember starting training and how weak my arms were, at the start. However, within a few months I had made really solid progress. After about a year of training, they were my strongest point, and had great shape and size.

In the end, if you train correctly, you can see tremendous strides within months and will have gotten the bum looking better than most of the population. If you want the elite level, it’s going to take an elite level of commitment. Sorry, no way around that.

Don’t Get Discouraged

The key to making progress, is having realistic expectations, and not getting discouraged that changes aren’t 100% there overnight.

The gains will absolutely come. Focus on the process and give yourself the best opportunity to succeed. Don’t over train, get plenty of sleep, keep a good diet, and hit the gym hard when you do have a training day.

2 workouts per week is enough to grow the butt and get it into great shape. Sometimes, you can throw in a third workout, to mix things up (maybe once per month). Provided you’re getting enough rest in between 36-48 hours, at least.

If you’re gunning for an elite IG model type of look, you can absolutely make it happen…just without the photo filters and enhancements. It will take consistent training for over a year.

Really, that’s not that long of a period of time, and it does fly by.

Keep at it and don’t get so caught up in a specific amount of time. Just do the work and appreciate the progress, that you do make, as it happens.

How to Lift the Booty through Lifting

Here is a post I wrote about some of the best butt exercises: Exercises to Lift the Booty and Get a Bigger Butt without Growing Legs

Yes, you can do exercises using body weight to help tone and shape the glutes. However, if you want better and results and a butt that really pops, there is going to need to be a weight lifting plan in place.

A lot has been made about the ‘squat booty’, over the past few years. Yes, squats are one of the best exercises (not just for the rear end, but entire lower body), its value is a bit overrated in terms of isolating these muscles.

Squats really develop the thighs more. For many people, it can be difficult to truly get a good position from which they can target the glutes.

As such, there are many other exercises, that are better at getting that lift that we are targeting.

Things such as hip thrusts, glute bridges, sumo squats with dumbbells, and lunges can all be incorporated into a program for adding muscle mass and shape to the bum.

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

Why Can’t I Lose Lower Back Fat?

The lower back and down to the hips can be a major problem area for women, looking to lose fat. Whether it’s the love handles or closer to the middle of the back or spine, getting rid of extra flab can be a real test.

‘Why can’t I lose this extra back fat?’ is a question that gets asked a lot. The good news is, the answers, are actually quite simple. Which one(s) apply to you, is just a matter of your particular situation.

Why Can’t I Get Rid of Lower Back Fat?

Not Enough Time Has Passed

If you’ve been on a cutting plan for a while, been exercising, and sticking to your caloric targets; it can be frustrating to see that the love handles are still around.

However, it is important to understand that some parts of the body, do take longer than others to fully get rid of the excess blubber. One of these problem areas can be the lower back and love handles.

Yes, it’s annoying, but the solution is to stick with the plan and adjust as needed to meet your goals.

I remember dropping close to 30 lbs once and still having some of that back fat. Sure, it was reduced, but not yet completely where I wanted it.

This is just a part of the process, it took time to add the fat, and will take time to remove it also.

Your Diet Isn’t On Point

This is actually a pretty common problem. People start going to the gym and exercising, which is good.

The problem lies with the fact that they don’t make any adjustments to what they eat. They might initially lose a bit of weight, but then hit a road block, a few weeks in.

You can exercise all that you want, but if your calories are still too high, fat is not going to come off. After all, your just burning energy (with exercise), and replacing it with an equal or greater amount of energy (food).

If you haven’t done so already, consult an online calorie calculator or better yet, an app for your phone. I use My Net Diary Pro for iPhone.

What this does is tells you how many calories you have allotted for each day, in order to meet a fat loss goal. You type in your food consumption to track the calories. It sets a number to lose 1-2 lbs per week.

Simple enough? There’s plenty of people not doing this easy task and getting next to no results.  Going to the gym and not having a proper diet plan in place, will cause you to just spin your wheels, instead of reaching goals.

Not Doing Enough Exercise

Now, when I say this, I’m not talking about spot reduction. That is the idea, that you can burn fat from one specific area of the body, by working it out. You cannot. That’s not going to cause one to lose that lower back flab.

However, exercise (cardio or weights or sports), is going to burn excess calories. Sometimes, a diet can be pretty good, and actually cause the person to lose fat…just really slowly. So fractions of pounds per week, instead of whole pounds.

You can at that point, restrict calories a bit further, or simply hit it harder in the gym.

I’ve seen so many people go ‘workout’ but, half-ass it, the entire time. Like, walking a bit, picking up a few weights without any real purpose, or socializing.

Then, they think they did a big workout, but maybe burned 50 calories. One doesn’t have to do insane levels of exercise, but putting forth a real effort, makes it easier to get to your goals in a reasonable amount of time.

Evaluate honestly, how you’re doing in the gym. Do you actually have a plan or schedule? Or is it really haphazard? Getting a consistent focus, can make the whole fat loss process, move along much smoother.

Need a Step by Step Program?

If you want an exercise program to follow along with, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

The women’s includes a weight lifting program, to get a slim and fit physique. The cardio program is about burning body fat.

I did the men’s program and the cardio, a few years ago and dropped over 30 lbs with its methods. You can check out my results and experiences from that, here: Visual Impact Cardio Results

The program is by fitness trainer, Rusty Moore.  If you want an entire plan for fat loss, 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, whenever I need to drop some extra flab, and it works time and time again.

VI Cardio really burns through a ton of calories 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 sheds the lower back 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.

The program builds up progressively and it can be tailored to your own needs. Rusty Moore explains his whole philosophy and why his training works. You will learn these concepts and be able to adjust things to how you like it.

Or you can just follow along with the set schedule and see the fat start burning off, pretty darn quickly.

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.

Get Rid of Arm Jiggle with Muscle Gains

One of the areas where fat gets stored quite a bit on the body, but doesn’t get that much attention, is the arms. That dreaded jiggle that runs near the elbow and up through the triceps is very common for women and can hang quite a bit whenever they lift or extend their arm to grab something. So, the question begs, how does one get rid of this excess fat quickly and burn it off for good?

How to Get Rid of Arm Jiggle Fat?

Fat Loss First

Understand that, we cannot spot reduce fat. Meaning, we cannot just exercise one particular area of our body and lose fat there. You cannot do crunches to lose belly fat nor can you simply exercise your arms to get rid of the jiggle.

Obviously, exercise, especially resistance movements are a part of the solution but it is not the entirety of the equation for shredding through the excess fast.

One has to work through the stored fat that has accumulated on the body and it’s going to be reduced gradually across all areas of the body and not just underneath the arms.

As such, to lose all that underarm flab, we will need to create a caloric deficit each day until our body fat levels are low enough. The body needs to tap into its fat reserves in order to get rid of it, but won’t do so, if we keep stuffing too many calories into our body each day.

The simplest way to do this, is by using an online calculator to determine our maintenance caloric intake. This is the net amount of calories needed each day to stay at our current weight.

Once we have that number, we can begin reducing the intake by 300-500 calories each day. This creates a deficit and forces the body to have to use its fat reserves for energy.

Eat less, move more is obviously the standard issue diet advice. However, there are some fat loss methods which speed up the process on the dietary side of the equation:

Carb Backloading for Fat Loss

Carb Cycling to Torch Fat Faster

Workout Strategies for Arm Fat Loss

OK, we know that we need to reduce the body fat levels in order to tap into our arm fat reserves. Now, this can be accomplished solely through caloric restriction without weights. However, the arms will then, simply be skinny and lack any tone.

If one wants sexy and shapely arms once that excess has been banished, then it will require using resistance in order to gain muscle.

Don’t think that this ultimately leads to bulkiness, as probably every single female model nowadays, incorporates weight training into their physique building program.

Plus, gaining some muscle mass helps to keep fat off in the future by requiring more energy to be used by the body each day.

Hitting the Triceps

With the location of the arm fat, we will obviously want to add some muscle mass in that area, which is why we target the triceps.

My favorite exercise and the one that I have found to be most effective at building strength and size in the triceps, is the tricep pushdown.

This movement is done with a bar or rope, which really isolates the muscle with proper form (check out YouTube instructional videos to understand this movement correctly).

I keep my repetition range in 10-15 area and do 4-5 sets during the workout. To really stimulate the muscle, I pull down on the rope for about 1 second and then take 3-4 seconds to bring it back up to the starting position. This is really exhausting, but it supercharges your gains.

Other exercises to hit this area are: overhead tricep extensions and dips (either on a dip machine or using your own body weight).


Lifting weights is a great way to build muscle and tone your arms to give them that sexy look. However, it isn’t as effective at burning fat as cardiovascular exercise.

The thing is, one doesn’t need to go too extreme and do hours a day of cardio in order to lose fat. In fact, its pretty counterproductive, to achieving a simple goal.

Having one’s diet in order, makes it easy to do 15-45 minutes of cardio exercise (depending on the intensity) and still get that fat burning very quickly. Incline treadmill walking or even 10-15 minutes worth of sprints can be more than enough to get in shape without spending all day at the gym.

Underbutt Fat Exercises: Toning the Gluteal Folds

The so-called underbutt is one of the major ‘problem areas’ that women want to target when starting their fitness journey. The underbutt is the area where the hamstrings meet with the glutes, on the back of one’s legs, and right underneath the butt.

The gluteal fold, if you will. This part of the body when it is effectively built up and sculpted, can add a fantastic touch to an already amazing looking body.

However, what are some exercises that hone in on this area of the body? How does one develop something that isn’t actually an independent muscle called the underbutt?

What are Some Exercises for the Underbutt?

Understanding Muscle Development

OK, so before we get into specific exercises, we need to understand some basic things. Firstly, that, doing exercises that target your butt and hamstrings isn’t going to make you lose fat in that area. That’s called ‘spot reduction’ and it doesn’t work.

Well, what does work? Your body loses fat gradually, through use of diet and exercise. It will tap into its fat stores, in order to convert it into usable energy.

But, it’s not going to just draw from the region around the underbutt for energy, it is going to draw from all parts of the body.

So, if you want to lose fat in one area, a total body fat reduction is the only way to achieve this.

Next, resistance training needs to be done in order to develop muscle. Muscle needs to grow and be worked in a variety of ways to become ‘toned’.

If one simply loses fat, that area is just going to be flat, if muscle isn’t added. Those bikini model butts are made with muscle, with just enough fat to make them look amazing.

Keep in mind that this all takes time to accomplish. Doing a few workouts isn’t going to change your body. It’s that consistency over months and eventually years, that builds and maintains, a great physique.

Underbutt Exercise List

Here’s a list of weighted and non-weighted exercises that will develop the glutes and hamstrings, to help build a booty and underbutt, that pops.

  • Squats
  • Deadlifts
  • Hamstring Curls
  • Lunges
  • Step-Ups
  • Leg Press (various feet placements target different areas)
  • Hip Thrusts
  • Sprints (running)
  • Incline walking on treadmill
  • Stair stepper
  • Glute Ham Raises
  • Hip abductor machine

Keep in mind that not all of these need to be done in one workout. They can be split up or brought out on different days. Also, for the best explanations on how to do them, watch instructional videos.

You need to have proper form for these to work and to avoid injury. Plus, it’s too hard to explain through text, and easier to learn by watching.

Want a Full Booty Development Program?

The exercise list are a lot of the exercises that are necessary to start building a jaw-dropping but. However, there are many more effective ways to target the glutes with other exercises or changes to reps and pace.

You don’t have to do exercises for your rear end everyday, in order to see results. In fact, it’s going to have an opposite effect of stagnation.

Why? Your muscles need time to recover. Growth happens during rest, particularly sleep. As such, if you aren’t taking days off or sleeping well, your progress isn’t going to be all that great.

With that in mind, when designing a plan, you’ll want to keep it at 2 days per week focused on the booty. Maybe 3 days max, for short periods of time. Try to set the workouts 48-72 hours apart from one another.

Using the Unlock Your Glutes Program

Check out the program, Unlock Your Glutes

Unlock Your Glutes is a workout 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 a step by step process, which will help to eliminate a lot of the guesswork and experimentation that comes with designing a fitness program.

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

How to Get a Bikini Body in 2 Weeks to a Month

Summer is already here and for many ladies, they still haven’t gotten themselves into shape, even when they wanted to do so. Inevitably, a trip to the beach or the pool is scheduled, and they realize they’re going to be wearing their favorite bikini.

Folks want to look their best in a swimsuit, but haven’t set aside the time, to make it happen. But what if you have between 2 weeks and 30 days, until the beach, can you get a lean bikini body in that time frame?

Can You Get Bikini Body Ready Fast in 30 Days or Less?

I suppose that in a general sense, that depends on what one means by bikini body ready. If you want to look like an IG fitness model and currently don’t work out, that’s not going to happen.

However, one can lose a significant amount of fat, in under one month. The overall shape one is in at the end of the time period, depends on both the starting point, and amount of time.

If you have two weeks, you can expect to drop, roughly 10 lbs or less. If someone is significantly obese, they would be able to lose a bit more, but 10 pounds is a lot in that short time frame.

If you have a month, you might hit 20 lbs, on the high end. 10 lbs on the low end.

So, if two weeks is the time frame, expect: 5-10 lbs of fat loss.

If a month, 10-20 lbs of fat loss.

Please don’t get discouraged, if you were hoping for higher numbers. The visual difference of being 10 to 20 lbs lighter, is actually quite striking.

Also, don’t try to chase some crazy amount of weight loss in a short period of time, as it can easily stray into unhealthy territory.

For most transformations (getting a lean physique), is going to take in the 6-12 week range, to complete entirely. You do make great progress along the way, but in the future, leave yourself more time to cut down before beach season.

What’s the fastest way to Lose Fat in 30 days?

Again, I’m not big on trying to lose weight really quickly. It’s overwhelming and it can cause you to lose muscle gains, as well as fat. Which sucks, if you lose any tone or mass, you’ve worked for.

However, the fastest fat burning diet that I’ve tried, is carbohydrate cycling. This technique uses low carb days, followed by a higher carb ‘re-feed’ day. This re-feed allows your muscles to replenish glycogen stores for energy.

The most effective split for me, is: 3 days low carb, followed by 1 day high carb.

Low carb days, I eat 0.5 grams of carbohydrates per pound of body weight.

Higher carb days, I eat as many as I want, within my caloric limit. So, I’m still not stuffing my face, just rearraigning the macronutrients (fat, protein, and carbs).

To figure the amount of calories that you need each day, download a fitness app, and put in the information it asks you. It will give you the number of calories you need to maintain the same weight you currently are, and then, give you the range to stay in a caloric deficit.

Remember, during those low carb days, it’s 0.5 x body weight. So, if you weighed 150, you’d eat 75 grams of carbs or thereabouts. All while staying in the calorie range, the fitness app tells you to.

Personally, I hate being on a low carb diet or cycling carbs, which is why I only do it for short periods of time. Carb depletion makes me feel tired, weak, and temperamental.

This is another reason why giving yourself plenty of time to drop fat, is a great idea…you can still eat carbs and drop fat.

What About Workouts?

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

It’s tough as hell at times, but gives you three separate 8 week cardio programs to choose from (beginner to advanced). It lays everything out for you step by step, so, if you’re clueless about designing a workout this is a great option.

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 to Fix a Flat Butt for Women

Beyond women looking to lose fat on their bellies or on their thighs, one of the most questioned aspects of fitness for ladies is, how to build a great butt from a flat one? There are countless myths and poor advice on the subject of building a superb booty, but how does one actually fix a pancake butt?

What are the methods to shape the glutes and lift the underbutt? Whether we’re talking the upper or lower gluteal muscles, what can we do to get a great, Instagram worthy ass?

How to Fix a Flat Butt

Do You Need to Lift Weights?

Short answer: yes. To have a great butt, you need to build the muscle, right? The way to do that is with resistance training. Meaning, weight lifting will be a requirement. No worries, it’s a great hobby to pick up, and the way to not only get stronger but also to create an amazing physique.

Training your butt can be wrapped up within the larger frame of a ‘leg day’, as many of the exercises that work the glutes, also happen to work the thighs, calves, etc.

This training should ideally be done twice per week. No, you don’t need to work the butt out, every single day. It needs rest in order to grow.

Training it all the time, will result in stagnant results, because it the muscle will be overworked. Muscle growth and recovery occurs while we sleep. REST IS HUGELY IMPORTANT.

The two training sessions per week can be split into different focuses. For instance, the first training session is just a leg day, where the booty gets worked out by virtue of those leg exercises.

While the second training session for the week, focuses on more isolation exercises for the butt. Really focusing on form and performing the best rep possible, rather than, just trying to lift the heaviest weight you can.

What are Some Exercises to Grow the Butt?

Before I get into a list of the best exercises for the glutes, please take the time to look up videos, on how to perform each movement properly. It’s too tough to explain how to through text and these exercises and be fairly detailed in their execution.

Hip Thrusts– A fantastic isolation exercise. Start with lighter weight in order to get the movement down pat, then increase the work load as you move on in your journey.

You actually don’t need insane weights for this to be effective and some folks going really heavy, start recruiting other muscle groups instead of just hitting the butt.


Dumbbell Lunges


Leg Press with full depth and different foot placements

Good Mornings


Rope Pull Throughs

What About Cardio Exercises for the Butt?

There are some cardio exercises that can work the booty, as well. These are supplemental to the weighted workouts. The main three are: stair stepper machine, incline treadmill walking, and sprints.

I like to mix up which exercise that I’m doing for each day. That way, I can give the body different experiences to adapt to. Sprinting is actually really effective cardio for this purpose, but again, you can’t go overboard with it because it is quite taxing.

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 Side Fat Fast for Women

It is a common problem for people to have excess fat stored on their sides. Whether that be on the side of their hips, chest, back, love handles, or wherever. As such, it is also very common for women to be searching online for how to get rid of this side and other body fat.  What are the diet and exercise methods to lose the muffin top and other unsightly maladies?

How do You Get Rid of Side Fat?

No Spot Reduction

Understand that, wanting to lose fat exclusively on the sides of your body or any other specific part, isn’t actually achievable.  Meaning you cannot, for example, do exercises for your back and lose fat only on your back.

No, the burning of body fat occurs from all areas of the body, and it takes place as a gradual reduction. The fat on one’s sides will come off eventually, along with the fat stores on the legs, arms, etc.

This loss of excess flab will only take place with a regular caloric deficit. This means that you can workout as much as you want, but, if your diet still consists of consuming too many calories…the fat will still be there.

I’ve done this myself, multiple times. Where I was working out hard five times per week, but not caring much about diet. I basically stayed the same in terms of my fat levels.

Sure, I sometimes would gain muscle mass, and have better endurance while exercising. However, it was pretty much spinning my wheels with getting rid of the rolls on my body.

Losing the Side Fat

So, the most important aspect of torching body fat, is all about diet. Even more so, than exercising. Though, when done in conjunction with one another, the results can come quickly.

An easy number to start with is by setting the goal of losing two pounds per week. This is a healthy pace, that is both achievable and sustainable. Plus, it’s a good idea to set a base line target, and adjust from there.

How do we figure out how many calories we need? There are online calculators that can determine both your maintenance calories (how many to stay the same weight) and the pace needed to hit 2 lbs per week.

I, however, prefer using a fitness app on my phone. Personally, I use one called, My Net Diary. What I like about this, is that it’s calorie estimate for me losing fat has always been pretty dead on accurate.

I know that if I go over that total, I’m not going to lose any fat. Plus, it keeps track of my calories and meals, each day.

Saving the foods I eat, the portions, and the calories…making it a couple touches of the screen to save it all.

Once we have that caloric number to lose 2 lbs per week, we can then decide what method we are going to use to achieve it.

If one has trouble sticking to a diet, a gradual reduction to that number would be advisable.

For example, cutting the amount you eat by 100 calories each day until you reach the target, making it an easier transition into things instead of a sudden jump.

If one wants fast results…the fastest I’ve ever gotten lean has been by using either Carbohydrate Cycling or Carb Backloading. Is either necessary to lose side hip or belly fat? Of course not, those are just the methods that were fastest.


You can lose fat with just diet alone. However, exercise is both healthy for one’s body, and speeds up the process. Plus, you can eat more food, so long as the excess calories get burned off at the gym.

A mixture of weight lifting and cardiovascular workouts is the best method. You can do things like: Incline on the Treadmill or sprinting or cycling or whatever else you enjoy.

For me, the fastest fat loss came from doing my weight lifting routine and using Visual Impact Cardio. There are 3 eight week programs within that larger system, and while it’s really tough, it works extremely well.

I’ve successfully used it to lose over 30 lbs before and still use it to get leaner for the summer months.

Again, it’s challenging, but if one has access to a gym and doesn’t know where to start with creating a program; having Visual Impact Cardio can lay the whole thing out for you and keep you on track.

How to Build an Instagram Booty

Instagram is an app to share pictures, so naturally, it became the go to place to see finely shaped butts in a short amount of time. During this decade, the app has become (in)famous for the millions of pictures of female fitness and bikini models to show off their stuff.

The question is, how does one get a booty like an IG model (without the heavy photo editing)? What does it take to go from fat or flat, to a round and perfectly toned, bubble butt?

In this post, I want to take a closer look at how the process works, and what the exercises are that can really create that awesome peach shape.

How to Get an IG Worthy Butt

Diet for Muscle Gains

So, in order to build a booty, we have to build muscle. To do that, the body will need fuel to turn into muscle mass.

What this means, is one will need excess calories to turn into that gluteal muscle mass.

Now, there are caveats to this. If you are currently overweight, you probably won’t need to add any calories to your diet, as you get plenty already. Now, some of that excess will be building muscle instead of storing fat.

If you’re currently skinny, adding 100-300 calories per day to your diet, should be sufficient to add mass. You don’t need to go crazy with it, as much of the excess calories, will just end up being turned into fat.

Do you necessarily need to eat more to gain mass? No, provided that you’re a beginner lifter. You can still gain some muscle while on fewer calories. Heck, I did it back in the day, while on a deficit and losing fat.

However, I would have gained more muscle, by not cutting the calories. So, not having enough calories can limit your potential growth.

Will you gain fat during the muscle building process? Yes, the goal is to limit the amount that is put on. It’s a balancing act between getting those butt gains and putting on too much fat.

That’s why adding a limited number of calories to the diet is important. It limits the amount of fat that gets put on and the rest is pretty quick and easy to get rid of.

One can also consider doing ‘mini cuts’. This is where you use the extra calories to bulk for 4-5 weeks, and then, take 1-2 weeks to lose the excess fat gained during the bulk. Then, you hop back into bulking, to get more gains.

Training for that Instagram Model Booty

One can hit the gym on a regular basis 4-6 times per week. It isn’t required, however, and especially when emphasizing one part of the body. You don’t need to workout the glute muscles everyday and it’s actually counterproductive.

2 times per week is sufficient to get awesome gains. Occasionally, throwing in a third workout with enough rest in between days, can stimulate gains when done correctly.

While this post is focusing on getting results for the bigger butt, it is definitely important not to neglect the rest of the physique, and have a lopsided look. Why have a great rear end, but the rest of the body is lfet, un-toned and flabby?

Alright, so what are some of the exercises needed to get serious booty size and shape gains?

You will need to consult videos on a site like YouTube, in order to learn these movements properly, as explaining through text isn’t effective. However, these will be the main focuses:

  • Hip Thrusts
  • Squats (many variations, such as sumo squats)
  • Leg Press
  • Lunges
  • Step Ups
  • Dead Lifts

These exercises are the foundations of almost any routine looking to get a great looking butt. They will not only increase muscle strength, but also, greatly effect the shape and size of the glute muscles.

Building a routine with these as the base, will over time, lead to a fantastic looking butt well worth taking a picture of.

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

How to Get Rid of Back Fat and Love Handles

One of the more overlooked areas in which people don’t necessarily think of to lose fat is on the back of their body. Sure, the butt gets attention, as do the abdominals on the front side of the torso…but not the back itself as much.

From the upper part of the back, down the spine, and the love handles covering both sides; having a sexy and well toned back can be quite desirable even if we don’t see it everyday.

We see it in the mirror, other folks, see it on us everyday. The question is, how do women get rid of the back rolls and love handles?

How to Lose Back Fat for Women

No Spot Reduction

One of the most important things to remember is that, you cannot simply remove fat from one of these areas of the body, and that’s it. Sorry, it doesn’t work that way, you’re not going to be able to simply exercise the back muscles and suddenly have no fat deposits there.

Wouldn’t that be weird looking anyway? To have a full belly but your love handles and upper back fat melted away?

When people wan to only lose fat in a certain area of the body, this is referred to as spot reduction, and it isn’t how things happen.

Instead, the lower back fat and the rest of the body fat comes off gradually with a solid calorie reduction plan and exercise. Some body parts take longer to lose fat on, but the entire body will be losing fat simultaneously.

For men, the love handles are usually the last spot that the fat goes completely. For women, it well usually be the thighs and butt.

The Back Fat Solution

So, is there a special trick to getting rid of back blubber and love handles? No, there is no shortcut, the answer is caloric reduction through dietary changes and additional exercise to help tap into those calories that are currently stored as fat.

In order to burn off fat, you have to be in a caloric deficit each day. Meaning, that old tried and true equation of calories in being less than calories out.

The simplest way to go about doing this without things being super restrictive and being easy to maintain in the long run, is by slowly reducing the number of net calories one has at the end of each day.

To figure out how many calories you need, you can use an online calculator or download a fitness app, which will calculate how many calories you should have each day to low a set amount of weight.

So, if you are aiming for 2 lbs per week, the app will tell you how many calories you are limited to in order to achieve that.

Then, all you need to do is put the food you eat into the app, the exercise you get, and then weigh yourself so that you can make any adjustments to stay on track.

At 2 lbs per week, that is 24 lbs over a three month period, which will go a very long way at getting rid of the excess fat stored on the back.

The reason that it is best to use an app, is to keep you on track, and aware of how many calories you’re taking in each day and not going too low or too high…which will lead to failure long-term.

Yes, you can go at a faster clip than 2 lbs per week, but 3-4 lbs is really fast for most people who aren’t very obese.

Are There are Exercises to Lose Love Handles or Back Fat?

There are exercises to strengthen and gain size in the back muscles…these aren’t going to lose fat specifically in those areas. Yes, these exercises help to burn calories, but remember it’s a gradual process of fat reduction over the entire body.

What the exercises will do, is to create a sexy looking back, once the fat loss is achieved. This is that ‘muscle tone’ that people talk about. You build the muscle through weight lifting and reduce the amount of body fat that you have in order to see those newly toned muscles.