How can I tone up my back and lose thigh/butt fat?

I workout about 4 times a week already consisting of hot yoga, barre, and occasionally HIIT. Eat pretty healthy as well but for some reason can’t tone up these areas no matter what

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Swapping some workouts with weights! Happy lifting!

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Yes weight train focus on progressive overload. For you booty- what P1 said plus hip thrusts, split squats, and kickbacks.

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Unpopular opinion- barre is all pain and no gain. The movements give a burn which feels like it’s giving you a tough workout, but it’s truly not really doing much. Lifting will work your whole posterior chain, especially deadlifts, but look at stronglifts 5x5. Yes, it is for women too and no, you won’t get bulky. Pilates is also a good choice, and yoga.

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OP, I don’t think it’s possible to alter the shape of the muscles you grow, just the size. Consider lifting less often. And consider a real dance class for some cardio, doesn’t need to be a ballet class. I spent my entire life dancing, now enjoy lifting, yoga, Pilates, and boxing. I tried barre for a long time and I think the style of most classes doesn’t have a good eye on form or functional movements and I disagree that it is a good form of low weight/high rep, which is certainly generally a valid approach to fitness.

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Only two people before me wrote “calorie deficit”.

That is 90% your answer and progressive overload training is the other 10%.

Get your diet in check because it’s 100% not where it should be, despite how much HIIT activity you do. You can’t out train a bad diet.

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Yes, but they may need to reverse diet first if they have been eating at a deficit for too long and their body has adapted to low food intake and high amounts of cardio. I hired a coach, and I just finished a reverse diet. I started at 1600 cals and am now eating at 2000 (after about four months). Weight train 4 days per week with a daily step goal of 7,000. Just my experience, but it may be what you need OP!

smart

You can’t “tone up” a specific area. Body fat reduction will be driven by diet. Lift weights or do more intense exercise and eat in a calorie deficit (fewer than your basic requirement for your age, gender, weight, height and activity level). That’s it.

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High protein diet, lunges, squats, lifting to work your posterior chain, monitor your calories and cardio a few times per week. This is my regimen and it has worked. Best shape of my life. I’m a 45 year old female. People think I’m in my 30’s.

likeuplifting

How many calories roughly? What’s your macro allocation?

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Walking. Hit 10k+ steps per day

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No, she occasionally did HIIT. That's not enough.

At the end of the day, all this additional information in this post won't really help unless you incorporate it every week for a month to half a year.

I don't think you can lose weight from a particular spot. It's usually gradual throughout your body.

For a toned back, maybe start with assisted pull ups and dips.

Are both your butt and thigh toned or just fat? For that, it seems more like you have to do some weight training. If you want to tone that up, progress with deadlifts, barbell squats, leg press, and lunges. You can also tone up your thighs by doing some cardio.

This is what's worked for me. I have a personal trainer and have been doing this for almost 3 years. I'm 24 and female.

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Lift heavy a few times a week + start counting calories. I’ve met so many people who think they’re eating healthy just to find out when they count up the salad dressing, coffee drinks, and “healthy” chips they have everyday they’re eating almost 3000 cals per day

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Your workout does very little, you need to take real functional movements: lifting weights, rock climbing or a classical dance class.

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You can add muscle [or lose muscle]
you can lose fat [or gain it] - you can’t tone a muscle.

as others have said - focus on adding muscle - deadlift, squats, hip thrusts for your butt and deadlifts, rows, pull-ups [banded] and lat pull downs for your back.

also make sure you are eating enough protein to support muscle growth

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Lift heavy 2-3x per week.

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You likely do not get enough cardio. Yoga and barre do not elevate your heart rate enough for an extended period of time to lose calories. HIIT might, but not if you only do it occasionally.

You need to run, bike, or do some other intense, heart elevating cardio 3x a week and as others have mentioned lift. People on here will say you can lift weights alone and get the same if not better weight loss results, but you have to be intense enough with it to get your heart rate up. By and large the fastest way to lose weight is the have a caloric deficit - burn more than you eat.

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Read the comment. I addressed that. I don’t disagree that you can. Every article says the same thing I said - you need a caloric deficit to lose weight.

That means if you’re eating a lot, your non-cardio workouts have to have the intensity of a high caloric burning workout. You can do that lifting weights, but it’s much more efficient to run, bike, HIIT, AND lift.

See D1 comment right below this confirming. You’re fastest way to caloric deficit = intense cardio.

Heavy weights and high protein diet from clean animal sources!

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Core workout. Crunches, bicycles, mountains climbers, v- ups, boat to low boat.

Reverse Lunges with weights. Walk up and down stairs holding weights.

I do like yoga to remove muscle tension.

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Why would you want to lose butt fat?! You work out 4x a week and eat well, I’m sure your thighs are fine as they are….but def do Strength training, aka weight lifting. That will strengthen your butt muscles and tone your body much faster than any yoga/bar workout.

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Understand your metabolic type - I gain more weight from carb calories bc I am fat/protein efficient. So better for me to eat 2k worth of fat/protein than carbs. I’ve seen this play out IRL. Been eating rice every night with my carb efficient husband and less meat and have gained. Just switched up the macro ratio again and already losing weight

Try one more time D1. Third time is the charm. You’ll get it buddy

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LAGREE

It’s diet diet diet. Losing fat is about being in a calorie deficit

It’s not just the workouts that are important, they play a 20-30% role in loosing fat. It’s diet, the timeframe you eat, stress levels (importance of relaxation) and how you sleep - all have an impact on weight loss.

Happy to share some books/podcasts if that helps you

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