losing fat on my butt. help?

[firefit]

hello everybody

i just joined and i'm desperately seeking some information about weight loss i can't find anywhere on the internet (been searching for hours already) and hopefully someone here can advise me. straight to the problem ...i work on the computer approximately 12-14 hours per day, seven days a week and i rarely have time for fitness (planning on changing this starting today however). i'm a 23 year old guy, 6 feet 2 inches tall and weigh about 160 pounds, which is actually around average but the problem is that in the past months, my butt and stomach have been "growing". not so much my stomach which i'm getting rid of already with exercising but especially my butt is getting bigger. likely because i'm sitting all day. now, i have a fitness studio in my building but i don't know which exercises would be good to tone my butt and lose the extra fat as quickly as possible.

i would greatly appreciate anyone's advise. thank you

 

[Trainer Lynn]

Hi, firefit.

Welcome to the boards. You're situation is a lot like mine these days. I run a huge company dedicated to strength training and fat loss. I am always at the computer. Who knew working for yourself would involve tons of sitting at a desk

Anyway, there are a few things you can do to get started. My first recommendation is to get some free weights and put them by your desk. You will be able to do a few exercises throughout the day if you are really really pressed for time. Here are some other ideas you can follow:

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink lots of water


3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.


All of the above things combined will result in fat loss. Good luck to you!