Usually losing weight and building booty muscle requires 2 opposing actions.
Weight loss requires you to be on a deficit while building bum requires you to eat on a calorie surplus.
How do you achieve both at the same time?
In today’s post, I show you how to lose weight and butt muscle at the same time.
This is the exact same steps that I implemented myself to reduce my body fat while building my booty as well.
Watch the video above (time 47:00 sec) you see how fat my body was before and how it is now.
I also shared some good highlight on this topic in it.
When we talk about weight loss here, we simply talking about fat loss because fat loss is what leads to weight loss.
If lose body fat , you will get and look lean.
They both are the same thing… with that said let’s get into this topic,
So how Is it Possible to Lose Fat and Gain Bum Muscle Simultaneously?
Well, there are 6 main steps to achieve a fat loss or weight loss and gain bum muscle at the same time. They are:
i) You need to be in small or low-calorie deficit.
ii) You have to be eating enough protein carbohydrate and fat.
ii) Perform proper training structure which is progressive overload on the butt muscle.
iv) Do a moderate cardio training per week (three times per week)
v) Allow rest and recovery in between booty session.
vi) Get enough sleep every night
These are the 6 main steps to grow bigger booty while you lose weight or fat at the same time.
So let’s look each one of the steps.
How to Eat To Lose weight but gain bum muscle as well
#1Tip: – Low-Calorie Deficit
To lose fat or lose weight and build your bum, you have to be on a calorie deficit.
This requires you to eat less calorie from your maintenance calorie, but here is the main thing your calorie cut should very low or small.
If you do a huge daily cut you stand a chance of losing your butt muscle and will not be building any single butt muscle on the process.
So the recommended amount of calorie to cut is somewhere in between 200 to 500 calories from your maintenance calorie.
If you want to learn how to calculate your maintenance calorie, please go to this blog post and read the section for maintenace calorie calculation.
You also can practice what I call portion control.
This is my favourite way of managing my calorie without counting calorie. So what I do here is
Once I’ve gotten my protein calculated from my food selection, I just reduce all the other food portions to make sure that my total daily meal is lower than what I usually will consume on all other time when I’m not trying to be on a deficit.
You can also skip breakfast if you have a huge appetite when you start off eating early in the morning which could prevent you from going on a deficit.
#2 Tip: – Eat Enough Protein, Carbs and Fat.
Eating a sufficient amount of protein carbs and fat daily is how to cut fat and build muscle especially the butt in this case.
You need to eat protein equal to 1.5 to 2.5gram per kilogram of your weight daily
Not all protein are complete sources of protein. It is very important you get your daily protein for complete sources. You can check out my complete protein list here
Your carbohydrates should be 25% to 45% of your daily meal depending on your calorie deficit need.
Make your carbohydrates sources complex carbs. complex carbs are carbs like rice, yam, potato and whole wheat bread etc.
The daily fat in your meal should be 20% or less and please try to stick to healthy fat. like avocado, nuts, olive oil and other healthy options.
Best Booty Training Method for Reducing Body Fat while Building Muscle
#3 Tip: – Progressive overload on Butt Muscle.
When it comes to building your butt muscle, you need to progressively overload the booty muscle by training harder and harder weekly or monthly.
The easiest way to create this sort of progression on the booty muscle is to incorporate resistance band, ankle weight, dumbbells or barbells.
If you are buying any of the equipment, I suggest you get ones that are adjustable so you can reduce and gradually increase the weight over time.
Like adjustable dumbbells, barbell and resistance band should have different levels so you can progress your training for long.
I got my 30kg dumbbell for long before advancing to barbell not.
So what you do here is to start up your butt training with less weight then slowly increase the weight and resistance to progressively overload your booty muscle as you get stronger.
You can also start with just body weight and keep increasing the repetition or set until you are able to buy weight at home or get a gym membership.
If you like to workout at home
You need to get these 3 items below. They are the ones that I started out with for so long before I finally got my barbell.
More bigger butt exercise can be find in this post, you take look at them.
#4 Tip: – Moderate Cardio Training ( 3 Time Per Week)
This one is simple, 3 times a week you want to just perform a moderate cardiovascular training.
Something to help you burn fat and calories from your whole body.
The type of cardio you choose will be dependent on what you like to do. I prefer low impact cardio training and sometimes I switch things up.
So if you prefer high-intensity training stick to those for 3 or 4 times a week in addition to your glute training will the trick.
And if you LISS, do the same thing 3 times per week in addition to your glute training.
Please do not focus on cardio when trying to build butt and lose fat. your butt training should be your priority.
If your butt training is intense enough, you still will be losing fat during this time without even doing cardio exercises.
#5 Tip: – Allow Rest and Recovery Time In-between Butt Sessions.
So most people think that building muscle and losing weight or fat requires an everyday workout.
But I will like to say that, it doesn’t.
You don’t need to be working on every day for you to achieve this goal, in fact, your body needs rest and recovery time for them to rebuild muscle.
When you are working out YOU ARE simply damaging your muscles and
When you’re resting, your body is building up stronger muscles which are usually bigger in size..
That is how your butt grows in size.
So you need to take a day or 2 if not 3 days off from working a particular muscle every week to allow your muscle to rebuild and develop properly.
I suggest you do your butt workout for 3 or 4 days a week and then your cardio session 3 days a week
#6 Tip: – Sleep
Sleep is a very important aspect of this process. Sleeping time is, for the most part, the time your body burns the most fat and rebuilds the most muscles.
That why most persons will wake up with a flat tummy after a good night sleep and during the day, they will go back to the regular belly bulge.
You want to get 7 to 8 hours of sleep every night. If you could not meet up at night, make up for your sleep during the day. Take a nap during the day.
With all these applied accurately, I tell you that it is Possible to Lose Fat and Gain Bum Muscle Simultaneously.
This is way I was able to do it myself. You can as well if you follow the steps.
3 Bigger Booty Exercises to Lose Body Fat and Gain Muscle on The Buttocks.
The Video above has 3 of my best butt and weight loss exercise to do and they are, Hips thrust, Sumo Deadlift and Jump squat abductions.
You can watch the video and master your form for each move then try to progress the training.
Sample Meal Plan for Weight Loss and Muscle Gain on the BOOTY
In there you will get my full nutrition advice and all there to know when trying to lose any body part and build the other.
Here is what get from the guide:
More detail info to build muscle on a calorie deficit
How many calories to gain muscle and lose fat and weight in the right place.
Sample 14 day meal plan.
A shopping list. full list of complete protein, healthy carbohydrate and fat option to choose from.
And many more……. go here to download it for free.
I hope this post was able to help you see that it is possible to lose fat and gain bum muscle simultaneously.
Please be sure to share this post if you find the information helpful.