Wasn't sure whether this should go to here or Fitness but it's general question so meh.

Okay. So, I used to be kinda chubby. I work out and lost a lot of weight on my upper body.

I am not a lot more fit, and kind of muscular.

Problem is. I didn't seem to lose any fat on my ass.

Now that I'm more fit, my ass seems to stick out even more.

I know some people might like fat ass's (*cough* skills360) jk jk lol

But seriously. What are some ways to lose fat on my ass and make it look smaller?

Cardio cardio and cardio

spot reduction is a myth, you have to lower your overall BMI,

diet (less carbs, more proteins, cut calories) , raise the lean mass in your body, and do cardio
(lift weights and cardio)

Weighted squats

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what dr. house brings to medicine, i bring to everyday life (an extreme dose of cynicism), don't listen to the curmudgeon!

OMG I hate cardio -_-

Then cardio might be it, whatever you like doing and have done obviously isnt helping, step out of your comfort zone and dont repeat things that dont work

The Kim kardashian Ass is whats in this yr maybe get her workout.

Actually a recent study in 2006 by the American Journal of Physiology, showed that a person may in fact "burn bodyfat preferentially from the area you're training". Though it is currently unclear to what extent.

Also diet changes are not necessarily that cut and dry. My trainer had me eat more carbs and more calories, because I was under eating and over-burning calories, which resulted in me being constantly fatigued and inhibited my ability to lose weight because my body slowed my metabolism. I do however agree that protein is extremely important in losing weight. But a proper diet must be balanced and measured specifically for the person and their goal. Any drastic diet changes could cause a person to actually gain weight in the long term, due to it's effect on metabolism.

I eat 5 times a day and eat A LOT per meal.

Thats it i just thought I'd tell you.




Jk. Lose more fat, eat more protein and do overall body weight lifting routines to promote muscle growth. This will increase your metabolism and lower your bf percentage. Work out each major muscle group once per week 3 sets 6 to 8 reps per set with failure at the last rep. As i mentioned above incorporate this weight lifting routine plus a 30 min cardio per day and a high calorie diet plan with 1/3 carbs 2/3 protien and little fats, lots of vegies and take vitamins. Body fat percentage ratio of 14 percent is optimal. Need i say more?

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Bow chika wow wow

I thought your body can only take in a certain amount of vitamins so its useless taking more?

Yes thats true thats why taking 2 pills of centrum is useless. However, you can never get the recommended daily vitamins by eating alone(you will be eating most of your waking hours). I was skeptical at first but eventually realized how essential vitamins are to overall health. You only take vitamins once a day, 2 times if you do a lot of strenuous activities and stress.

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Bow chika wow wow

K. So overall.

Cardio, Exercise everything, including ass with squats?, eat properly and take vitamins?

K thanks all.

Start running in the mornings.

Take up soccer or swimming. I lost 19 kgs in an year because of those two.

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" You're born alone and you die alone and this world just drops a bunch of rules on top of you to make you forget those facts. But I never forget. I'm living like there's no tomorrow, because there isn't one. "