Up your pace to up your burn.
Walking is an effective way to lower your weight and elevate mood; the benefits don't end there. You'll see an improvement in blood pressure and blood sugar levels. Walking not only helps burn butt fat, it reduces the risk of osteoporosis, breast and colon cancer as well as the risk of type 2 diabetes.
You can't burn fat off specific areas by performing targeted exercises -- you're going to drop weight from your entire body evenly. Those who choose spot toning over full body weight training are вЂњlimited in the amount of lean mass they can produce,вЂќ according to the American Council on Exercise. You want to build muscle as evenly as you shed fat.
Walking at 2 mph for 30 minutes will burn 107 calories off a 170-lb. person. Upping your speed to 4 mph will burn 199 calories. While walking is an effective method of weight loss, it's a slow process. A healthy loss is about a pound or two a week. In order to lose one pound, you have to reduce your caloric intake or increase your burn by 3,500 calories a week. You can do this by creating a daily deficit of 500 calories.
Get the Most Out of Your Walks
Maximizing your calorie-burning potential is key. Walking longer distances and at a faster pace are simple ways to boost your caloric burn. Changing terrain is also an effective way to keep your body guessing -- if you're used to smooth surfaces, for instance, go for rocky or sandy ground to make your muscles work a bit harder. Carrying or strapping on weights is an effective way to burn more calories while strengthening your muscles. You can go with dumbbells or invest in weighted clothing or wrist and ankle weights. Performing walking lunges, or doing squats every 100 steps, will also help tone and strengthen your butt.
Muscle Gain for Fat Loss
Not only do muscles give you a sexy, sculpted look, they also continue to burn calories for you long after your workout has ended. For every pound of muscle you have, that's seven to 10 calories being burned on a daily basis. Walking does help you burn body fat; this includes the fat from your glutes. A combination of cardiovascular and toning activities are what's going to reveal a firm and shapely butt while all the fat melts away.