im 19 and am fairly fit and in the "excellent" zone for my body weight according to the gym diagrams, but i have very noticable fat on the buttocks and ive tried everything to get rid of it so its trimmed completly down, i wont stop until its gone!! i swim, i do cardio, i do bench press (bench press is for upper body building, thats irrelevant) and other weights and i dont know whats the best option, is it the amount of pasta and bread im eating? should i do squats? lunges? situps? what is it? what is the most effective form of weight loss specifically for the buttocks?

ONE MORE question... i have a tiny bit of fat on the six-pack area but when i tense up the fat all goes away, so imagining that... how long would it take for me to get a noticeable six-pack? should i do tuns of abs excercises?

AND NONE OF THE FAT CAN BE RELATED TO WHAT I EAT COZ I DONT EAT CHCOLOATE, SWEETS OR ANY CRAP, I DONT EVEN HAVE FIZZY DRINKS. I DO HOWEVER HAVE LOADS OF SANDWICHES (maybe its the bread!)

shall i post an example of my routine week?

try counting your calories for the day. Use something like sparpeople.com or calorieking.com to find out how many calories are in certain things. It sounds like the problem isnt getting more muscle, but losing body fat. Your abs will not get a lot bigger and stick out beyond the fat, you have to lose the fat that is covering the muscles. The same goes for your butt (though some of it may be genetic- different women carry weight differently). See how many calories you are eating on average a day, find out your BMR (basal metabolic rate) BMR Calculator and do the second part where you multiply your BMR by a number depending on your activity level. Take that number and depending on how low it is, subtract about 500 calories from this and try to eat that many calories per day. You can also increase your cardio if you like as this increases the amount of calories you are burning.

thank you.

just to clarify, im male.

are there ANY specific excercises i can do to decrease buttock fat???
and also the fat covering 'six-pack'?

should i be doing 30 minutes cardio every day? does that actually help? i heard that if you do running in the morning as soon as you get up you will burn fat very quickly, and also if you do weights BEFORE cardio your body will use the fat as energy, coz the stored energy was used up during the weights.

is it things like bread and pasta that go straight to the buttocks?


i am on a diet where i dont eat ANY crap, e.g. sweets, chocolates, fizzy drinks, crisps. i eat healthily but maybe i need something to help me burn fat in the buttocks??

oh im so sorry for calling you a woman lol

You might want to check out Steve's journal. He knows a lot of the scientific stuff and you can actually ask him these questions on there. I think his journal is called Journey, Not a Destination.

I expect that he will say that there isnt a way to spot reduce, its all about lowering body fat percentage. He would know more about whether doing different amounts of cardio at different times helps. I know that its good to do weight training before cardio because you get more out of the weight training when you aren't already fatigued.

I don't think that there are certain foods (bread, pasta) that go to different body parts. I think that all has to do with genetics.

There isnt a food you can eat to target weight loss in the butt.