Join Date: Nov 2011
Location: Ontario, Canada
• Horses: 0
Just so you know, spot reduction doesn't really work. You can tone a certain area and make it look nicer but it won't take the fat off that area. If the stomach and bum are the most prominent area it will probably be the last you notice to slim down. What you have to remember is it didn't take you a month to gain all this fat, so you can't expect it to come off that fast!
Also, what you might find is that your body might 'recomp' which means the fat will be replaced with muscle so you probably won't notice a big difference in your weight. You may appear to weigh the same, but you will look slimmer. I find that taking pictures from side, front and back in undies help. As does measuring your waist, hips, thighs, neck, wrists, biceps, calves etc.
Another thing to remember is that the only way to lose fat is taking in no more than is needed or burning off access. One pound of fat = 3500 calories. So to lose 1lb of fat in a week you need to have a calorie deficit of 500 calories a day for 7 days. So if you continue doing this for another month and you don't notice your measurements going down or your weight or your clothes fitting better... then try tracking calories. You can get fat by eating too much of the good stuff (Its harder, but it can happen).
Aside from this, remember anything you ingest pretty much has calories.. so count your coffee, juices and cooking oils. Generally after the first month of maintaining an exercise/eat healthy plan you start to notice the differences a bit. So stick to it and you will see results.
As for good bum exercise ... squats... lots and lots of them. And try the plank for core.