Exercises to Get Rid of Butt Fat-The Basic Routine
Exercises to Get Rid of Butt Fat…The Basic Routine
Exercises that get rid of butt fat
Exercises, especially body weight or weight training exercises, are the best way to get rid of butt fat and improve health, strength and fitness. I use a very simple but effective training technique/methodology comprising of just a few exercises. It flies in the face of so called mainstream fitness “wisdom” and gives superb results in a fraction of the time, a fraction of the cost, strips the cellulite or fat off you and grows with you as you get fitter.
My own exercise routine is based upon and around the Charles Staley method of training called Escalating Density Training or EDT for short…Use this link to learn more about EDT and get free videos or check out the “Charles Staley / EDT” page on this site.
My basic exercise routine (don’t worry – I’ll add the rest of my workouts as we go along) uses Compound Body Weight Exercises for both Muscle Building / Strength training and Cardiovascular workouts.
Before we get into the workout and the exercises used, I’m going to show any die-hard, staunch gym rats, who have been led to believe the myths they have been fed over the years, some scientific and mathematical evidence. This evidence shows conclusively that what I am putting forward is far more effective in every way, shape and form than any other set of exercises or workout routines usually performed in gyms around the World.
Now before anyone starts frothing at the mouth and firing off snotty emails to me, let me stress that I wholeheartedly encourage all forms of exercise over non-exercise…That is a given. However, if something doesn’t work or is shown to be ineffective or outdated then there is a reason for it not working and being ineffective and outdated. People need to know why what they are doing isn’t getting them the results they desire.
Let us never lose sight of the fact that the aim of being fit is to feel good about oneself and have more energy to do the things you want to do. A healthy body is a main ingredient in a happy life.
The main attributes of increased fitness are Power, Strength, Speed, Endurance and Flexibility. Most of which are missing from a standard weight training programme or cardiovascular workout. Traditional forms of training exercises, by their very nature, are not dynamic. They only address one particular area of the fitness attributes. This means a lot more training has to go on to improve the areas missed out.
Hmmm…what started out as something to get you fitter, get rid of butt fat and to give you the energy to do the things you want to do, has now turned in to a full time job…Do you really want fitness exercises running your life? I know I don’t!
I digress…back to the scientific and mathematical evidence.
Let us analyse a normal / typical 60 minutes of exercises used in a weight training session at a gym
How the Exercises compare – Breakdown of an average weight training session
Normal weight training
I am being over generous with these numbers here – to give the normal weight session and their exercises a chance…So I’m basing these figures on a strong male weighing 100kg. The energy output is there to highlight work done and is calculated by multiplying the weight used by the distance the weight has been moved and the number of times the weight has been moved. In the above example, the energy output or work done was 156,000 units over 60 minutes.
As we now have a figure for the work done and a time frame that the work was carried out in, we can now determine the intensity of the workout…This is done by dividing the work done by the time it took to do the work.
In this case:
156,000 / 60. Giving us a figure of 2,600 units of work done per minute.
Total weight moved for all exercises was 8,100kg (8.1 tonnes) over 60 minutes which equates to 135 kg per minute.
Total repetitions for all exercises equal 120 over 60 minutes which equates to 2 repetitions per minute
Bare with me, all this mathematics may not be of any interest to some but it serves as a progress indicator of your workouts. It shows the impact of the exercises performed and is a good goal setter – more on this in a moment.
Back to our workout and exercises comparisons.
100kg man doing body weight exercises routine based on EDT for 15 minutes
EDT style training
Just re-read the above chart again…
Now let me break it down for you.
Total energy output or work done for all the exercises was 600,000 in 15 (not 60) minutes. This gives us a workout intensity figure of 40,000 units per minute.
Total weight moved for all the exercises was 30,000kg (30 tonnes) in 15 minutes, making that 2,000kg per minute or 2 tonnes per minute.
Total repetitions for all the exercises are 400 in 15 minutes which converts to 26.7 per minute.
Remember – these are just two body weight exercises!
Now look at the figures side by side.
Traditional weight training exercises versus exercises performed using EDT training
| Normal weight training | Body weight EDT | |
| Total energy output / work done |
156,000 units in 60 minutes | 600,000 units in 15 minutes |
| Total weight moved | 8,100kg in 60 minutes | 30,000kg in 15 minutes |
| Workout intensity | 2,600 units per minute | 40,000 units per minute |
| Weight moved per minute | 135kg per minute | 2000kg per minute |
| Total repetitions | 120 in 60 minutes | 400 in 15 minutes |
| Repetitions per minute | 2 | 26.7 |
| Workout duration | 60 minutes | 15 minutes |
| Equipment needed | Access to a gym | Self and a clock |
| Cost | Gym membership | nothing |
Make your own mind up to which methodology and exercises come out on top.
If you analyse the figures a little closer you will also realise that the EDT based system also stresses your speed and strength endurance. The vast amount of repetitions over a short period of time increase your movement and flexibility. This really does cover all bases. Better still, you can apply the same methodology to any form of weight training exercises and get spectacular results.
So what does this all mean for training and exercises?
It basically means that normal training methods ( not the exercises ) are inefficient at best. The most efficient way for your body to burn calories and fat continuously is by increasing your bodies muscle mass, muscle tone and muscle density. The best way to achieve this is by working as many muscles as possible, as hard as possible. Forcing them to burn fuel and grow.
Standard weight training exercises are based primarily on lower intensity isolation movements designed to strain the main muscle they are isolating e.g. Biceps Curl.
Although the muscle is worked to failure in every set. The whole point to standard weight training is to reach muscle exhaustion in 8 to 10 repetitions. Maximum intensity cannot be maintained because the muscle is being worked to failure…And as the muscle is isolated and doing comparatively very little work, the body has no need to produce the chemicals needed for fat burning and muscle growth or proper repair for that matter…You are not going to get rid of butt fat exercising in this manner.
Modifying your training so that your muscles never reach failure allows you to work the muscle that much harder. Which in turn burns more calories and fat which also stimulates the body in to producing the necessary chemicals to build and repair…You are guaranteed to get rid of butt fat exercising in this manner.
If this is all getting a bit confusing don’t worry – the charts above speak volumes. Remember that if you are forcing your body to fail the only thing you are actually doing is breaking it down…This is not stimulation but annihilation. Breaking anything down = BAD…Stimulating anything to grow = GOOD
Now to Cardiovascular exercises and workouts.
Due to the intensity of EDT, standard cardiovascular exercises and workouts are not essential but are good to mix things up a bit…So let us now compare normal Cardio exercises to Interval Cardio exercises etc. Or more aptly, normal cardio exercises performed at a different intensity.
Standard Cardiovascular exercise routine
This consists of doing some form of exercise that puts a stress on your cardiovascular system (heart and lungs etc.) for a period of around 45 minutes to an hour. For your body to be able to carry out an exercise for such a long duration of time, the exercise itself cannot be very high in intensity…it is impossible to sprint for 45 minutes. So by its very nature a long cardio routine has to be of moderate intensity otherwise you would never be able to do it.
As stated previously the human body at basic function or mooching about gives off 80 watts of energy per hour…Standard cardio exercise raises that energy level anywhere up to 800 watts per hour.
Interval cardio exercise is higher in intensity and can only be maintained for 60 seconds at a time so your body is giving out a much higher energy rate…anywhere from 4000 to 8000 watts per hour. Each 60 second work interval is followed by a brief period of rest where the work rate is dropped to allow the body to recover before repeating the same process again…This goes on for 15 minutes.
Tabata Interval Training exercises raise the energy output levels even higher, anywhere from 40,000 to 80,000 watts per hour and therefore can only be maintained for 20 seconds at a time with very short rest periods before the same process is repeated again…This goes on for 4 minutes.
So let’s now compare the different forms of cardio exercise.
As ever, to give traditional training a fighting chance I’ll use the higher recorded energy levels and use the lower end of the scale for the recorded energy levels reached from interval and Tabata training.
Standard Cardio Exercise versus High Intensity Interval Training Exercises
Fact: 1watt per hour = 0.859 Kcalories
one lb (pound) of fat (16 ounces or 453 grams) = 3500Kcalories
1oz of fat = 218.75 Kcalories
1g of fat = 7.73 Kcalories
| Exercise | Energy output per hour | Exercise duration | Total energy output | Total Kcalories | Fat burned |
| Mooching | 80watts p/h | 60 minutes | 80 | 68 | 0.32 oz / 8.79g |
| Standard Cardio | 800watts p/h | 60 minutes | 800 | 680 | 3.11oz / 87.9g |
| Interval Cardio | 4000 watts p/h | 15 minutes | 1000 | 859 | 3.93oz / 111g |
| Tabata Cardio | 40,000 watts p/h | 4 minutes | 2,666 | 2,290 | 10.47oz / 296g |
In theory then it would take
-
51 hours of mooching to
burn 1 lb of fat -
over 5 hours of
standard cardio exercise to burn 1 lb of fat -
61 minutes of Interval
Cardio exercise to burn 1 lb of fat -
and just over 6 minutes
of Tabata Cardio exercise to burn 1 lb of fat
I’ll let you draw your own conclusions and if you are still following along I shall now outline my basic training exercise regime.
Time to put it all together.
Exercise regime to strip fat/cellulite off you and get
you extremely fit, extremely quickly.
Exercises – Monday – Wednesday – Friday
Squats and Press-ups/push-ups for 15 minutes.
Exercise like this;
Perform 5 Squats as quickly and as powerfully as possible and then drop to the floor and perform 5 Press-ups/push-ups in the same manner. That is classed as one set…You now repeat that for 15 minutes.
At the end of the 15 minutes you tally-up how many sets you have performed. The result of that tally is your bench mark. If you performed 30 sets then you achieved 150 Squats and 150 Press-ups/push-ups and 300 repetitions in total. Your aim then is to get more exercise done each time you train.
It doesn’t matter how many sets or reps you managed to complete in the 15 minutes the aim is to beat that total the next time around, even if it is only by one rep.
The beauty of training in this manner is that you know before you start exactly how long you are going to train, exactly what you are going to train and exactly how much you have to do to improve upon your last training session.
This also translates wonderfully with weight training exercise but we’ll get to that later, but I digress.
Where to start your exercises and how to progress.
Before you do anything you need to perform as many Squats and Press-ups/push-ups as you can to failure…You can do these the night before you start your training programme, the week before or just before, it is entirely up to you. The results will be revisited in 4 weeks time to see how you have progressed. So your results are exactly that, your results. They are your starting point and a reference – nothing more!
For anyone new to training, the act of doing Squats and Press-ups/push-ups may be a little bit too much, so beginners can do easier variations of the Squat by holding on to the door frame or chair and Press-ups/push-ups can be preformed by resting on your knees instead of on your toes or by having your legs wide apart.
As you get stronger and fitter you can then progress to normal Squats and Press-ups/push-ups, then Hindu Squats and Hindu Press-ups/push-ups, then Jump Squats and Clap Press-ups/push-ups and finally Weight Vest
As a general rule of thumb, only increase the difficulty of the workout or exercises once you have achieved at least a 20% increase on the repetitions you started with. Once you get in to the realms of 400 to 750 repetitions in 15 minutes you can start to increase the number of repetitions in each exercise per set…So you’ll move to 10 Squats and 10 Press-ups/push-ups per set, then 15 Squats and 15 Press-ups/push-ups per set…Etc etc.
As you can see there is plenty of scope for improvement and plenty of diversity to suite all levels of fitness without the need for a vast array of equipment.
Generally you will need a towel and anything that allows you to record 15 minutes…so a stop watch, a kitchen timer, a mobile phone or Gymboss Interval Timer & Stopwatch
Sick-bag is optional.
Exercises – how to perform them
Hindu Squats and Hindu Pushups
There is no end to how difficult you make body weight exercises.
Execises – Tuesday – Thursday – Saturday
Haha – cardio exercise time.
As I stated earlier, there is actually no need to do any form of cardio exercise if you choose not to…you’ll be puffing and blowing like a train just doing the Squats and Press-ups/push-ups. But it is good for variety and the more angles you go at your fitness and fat/cellulite burning from then the better it is.
If you want rapid results then you are truly in the right place.
Exercises for Cardio – Where to start and what to do
For interval training you can do just about anything that takes your fancy. From running on the spot, running up and down stairs, star jumps, burpees, skipping etc to Hill sprints, cycle sprints, rowing, cross-trainer machines and treadmills and even sprint swimming.
Beginners will perform their chosen training exercises as hard as they can for a period of 1 minute and then slow that pace down for another 2 minutes…repeat another 4 times. 5 sets in total covering 15 minutes.
As you get fitter you will decrease the resting – slower pace period to 1 minute 30 seconds. So it will be 1 minute of exercise at maximum intensity and 90 seconds at a slower pace. 6 sets in total covering 15 minutes.
When that exercise is easily maintained you can then progress to 1 minute intense exercise followed by 1 minute at a slower pace. 8 sets in total covering 16 minutes.
Your next milestone is to move to 1 minute of intense exercise followed by 30 seconds at a slower pace…10 sets in total covering 15 minutes.
From this point forward you can either increase the number of sets you do or add weights.
Tabata training exercises follow the same lines but you will perform your chosen exercise at a pace that you can only maintain for 20 seconds followed by 10 seconds rest…This is done for 8 sets covering 4 minutes. As you get fitter you can choose to do 2 or more Tabata exercise sessions one after the other, 2 lots of 4 minutes, 3 lots of 4 minutes etc.
You will need a towel, you will need a Tabata timer for your laptop/pc or a Gymboss Interval Timer & Stopwatch
For those of you who feel you need to be doing abdominal training then do the following exercise at the end of your cardio or body weight training routine.
The Plank
Get in to a Press-ups/push-ups position but instead of resting on your hands, put your elbows on the floor so you are supporting your body weight on your lower arms. Hold your self off the floor in this position for 30 seconds and rest
for 1 minute…repeat a further 9 times for a total of 15 minutes.
As you get stronger increase the exercise period and decrease the rest period.
There you have it – How to get rid of butt fat and get extremely fit in a vary short space of time.
Next time I’ll be covering the dreaded diet topic and dispelling some myths or at least making you think or question some of the spurious rubbish we are taught about food and health.
Until then
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