How to Tone Your Buttocks and Lose Arm Fat

Shin Ohtake believes in an all-over-body intensity workout approach when dealing with questions on losing weight from those problem areas-questions like how to lose arm fat, how to lose back fat or how to tone your buttocks.

Who is Shin Ohtake? He is a fitness trainer and chiropractor who seems to like the adage "less is more", and uses it to train his students with. He believes that doing exercises specific to one muscle group or part of the body at a time, in a targeted way, is often an "improper" and wasteful way of trying to achieve weight loss and gain the body shape you want. He believes you can achieve your results quicker by using his Max workouts which are intensity workouts that target the full body. All you need with his workouts are a pair or dumbbells, some barbells-if you can get hold of them (otherwise dumbbells will suffice)-and a place to do pull-ups.

If you are looking for examples of how to tone your buttocks, you first need to understand the relationship between that muscle ("the gluteus maximus") and the hips-particularly the hip flexors. Shin states that one of the main benefits of having well-exercised buttock or glute muscles is that they protect your lower back. Many people do not use their glute muscles and Shin refers to this is "butt amnesia". One reason for "butt amnesia", is a simple case of too much sitting. Sitting for long periods of time apparently has the effect of tightening and shortening the hip flexor muscles.

Shin says that your hip flexors are a lot larger and stronger than your muscles in the lower back region. And when they "play tug-of-war", your lower back muscles will lose out every time. The buttock or "glute" muscles are strong enough to counteract the hip flexors-but the glute muscles "get shut down" when they are actually needed. If the hip flexors are too tight it stops the glute muscles from working or activating.

So there's a bit of an exercise impasse here. What to do?

Shin advises that you need to deactivate these hip flexors before "waking up" the butt. He says the best way to achieve this is to stretch them-if you stretch these hip flexors for about a minute just before you exercise the glute muscles will help to "wake them up". A good exercise to perform if you are looking for how to tone your buttocks is Hip Thrusts. Rest your shoulders and neck on a bench pushing out your abs and chest horizontally with your feet planted firmly on the ground. Now, lower your buttocks and chest so that your glute muscles almost touch the ground - and raise back up again.

As for exercises to lose arm fat and back fat...Shin Ohtake simply recommends doing full body exercises, as opposed to the traditional (what he calls "non-effective") isolated exercises that target those areas. All of the full body exercises (along with workouts) are detailed in his intensity workout.

The squat press ups are an example of a full body exercise that you can use and try out if you are interested in losing stubborn fat deposits from those awkward areas.

For more information on arm exercises,and how to lose weight from "problem areas" like the buttocks we recommend you visit Intensity Workout.