May 5 , 2007
Topic:
Do's and Don’ts in Sculpting Buns of Steel
I’ve been getting a lot of request on answering one of the most common questions, especially from women on how to tone up their gluteus muscles or more specifically, their butt. Here some key points to remember if buns of steel are truly what you want.
No spot reduction- I have said it before and I’ll say it again, don’t do hundreds of high rep kickbacks or fire hydrants in hopes to sculpt those buns. Exercise science is clear that spot reduction is an absolute myth. The best way to lose fat is to pick an exercise with a high caloric cost to it. Here’s one of the best all around activities to shed body fat. The jump rope can burn up to a thousand calories an hour.
Lift moderate to heavy weights- Your gluteus muscles are capable of tremendous strength and power. Those high rep, little exercises some people like to do are way too low on intensity to build any significant muscle or cosmetic changes. Pick a challenging exercise with a challenging weight. The lunge is a great butt exercise. Beth will demonstrate.
There’s no such thing as tone- Building muscle in your behind will not make it bigger because muscle is more compact than fat, and remember you’re either building up muscle or your not. There’s really no such thing as only “toning” the muscle.
Question from viewers:
Andrea Morrison:
I really hate lifting weights. Is there anything else I can do that would do the same thing?
Of course, I would suggest taking up Boxing, Martial arts or kickboxing, something where you’re hitting a heavy bag or focus mitts. A good boxing coach will also include jump rope, and calisthenics. This would be a great alternative to weight-training.
From John:
How many calories do one burn during a hard spin class? I would consider my spin instructor pretty hard compared to some other classes I have been in.
You’re in luck John. A hard spin class has been shown to be one of the top calorie burners in the low impact category. You can burn up to 900 calories an hour. Only jump rope beats it with an astonishing 1000 calories an hour.
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