Common Mistakes About Butt Exercise
Anyone who has tried to exercise their butts and get it in-shape will know that it is no easy task. The amount of effort that you have to put into lifting your butt or even balancing out the sides can be quite a monumental task. The gains that you get are almost disproportional to the amount of effort that you put in. This is the fact that many fitness models or professional body builders will understand and accept.
This situation of unrealistic expectations is made worst by the disinformation that is supplied through health and fitness magazines and even sometimes health journals. Most of the information that you will get out there will tell you that if you some lotion or some specialized exercise machine that you will be able to get the butt shape that you always wanted. You can safely consider all this information as crap and lies. Below we will go through a few myths that we think is important for you to know so you can safely judge what might work and what is just plain lying in your face.
One of the greatest myths as most people would already have guessed is that you can get the butt shape that you want with minimal effort. You get so many advertisements that will say their product guarantees improvements in the shortest amounts of time. This simply isn't true. The muscles in the butt are some of the most resilient muscles on the body. They can take a lot of punishments without much drama. This is because of the importance they play in the mobility of our bodies and thus have to be designed to be strong. As a consequence of that, the amount of activity that has to be done to actually get the muscles to break-down and rebuild themselves is quite substantial. Some reports have indicated that you must burn at least double the amount of calories just to get the muscle strands in the butt muscles to start micro-tearing.
One other common myth that have wasted many people's time and probably money is that you can use lighter weights to "tone" your butt muscles back into shape. This is only true for people who have really underutilized butt muscles where even the slightest exercise will cause some improvements. If you use light weights your butt muscles will very quickly adapt themselves to it and your shaping will basically stop when the muscles can handle the weight efficiently. No amount of extra reps will build or tone the muscles anymore. It is only by increasing your resistance or in this case making your reps harder, than and only than you can develop your butt muscles further. Working at the same weights and at the same reps will result in the same butt, think about that.
A myth that is also connected to the one above is that you can spot reduce the fat around your butt area. It is physiologically impossible for you to spot reduce fat. This is a science fact that we can't run away from. The problem is that there are so many advertisements and products placements that tell us otherwise. They will say that if you use the right product or the right cream on your butt that you will be able to make your body burn the fat from your butt area. This is very simply lies. The only way to reduce the fat in your butt area is to run on a calorie deficit so that fat will be burned to provide energy for your body functions. The thing is the fat will be taken off your body depending on your genetics; some people are lucky and have the fat come off their thighs first while others will lose fat everywhere else before the fat is lost on the thighs. There is almost no way you ca influence how your body decides to take the fat off.
When looking at the two myths above together you will find that doing light weights and spot training is quite a waste of time. The two will gain you mediocre results at best. The light weights that you do for a resistance butt exercise will mean that you will build muscle only to a certain small degree then stop progression. If you increase the number of reps then you will be moving from an anaerobic type to an aerobic type exercise which again will unlikely to be efficient.
Overall, people who are looking to improve the appearance of their butt have three things in their arsenal to help with the shaping. They can use resistance exercises to build muscle bulk and tone, they can subject themselves to a caloric deficit which lowers fat content around the body and around the butt. The last thing they can do is to tighten the skin around the butt. This is by far the hardest thing to do, how it is done is simply too hard to explain in a simple article. Follow the link in the resource box below to find out how.