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I've started doing weighted squats and lunges to lose the underfat off of my glutes. Other gym members who are women don't have the underfat. It's embarrassing for me there. Men don't seem to notice, or other women, but I do. It takes a long time, a nice woman told me. I did a 1-hr workout on my squats today. I'm already sore.

After 8 months of leg and glute workouts, this is my progress selfie from yesterday. I have goals I want to achieve.

Sarahroo29 8 May 26
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From my understanding, spot reduction of fat is not possible (losing fat in one specific place such as behind legs). Overall fat loss is the only way I know to do this. That being said, I have noticed that improving muscle mass in those areas does seem to minimize the appearance of fat in certain areas such as behind legs. I do not know if this is just a correlation that after adding resistance training to a program that didn't previously have it, the person just burns more calories and fat or...if somehow the added muscle sort of "pushes against" the fat and sorta stretches it out so it's not noticeable. So...if someone knows a more scientific explanation to explain this pattern I've noticed, that'd be great or if anyone else has noticed this. Lol.

2

You lose fat from aerobic exercise and eating clean.

kmdskit3 Level 8 May 26, 2018

High-intensity interval training is much more effective for fat loss.

@Mitch07102 That's still a kind of aerobic exercise. HIIT works well but fat burning doesn't have to be that complicated. You clean up the diet do your aerobic exercise of choice and just do it.

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