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The size and shape of your butt is largely a product of age, gender and heredity. Fat stores that lie in the butt respond to physical activity, particularly aerobic exercises that builds muscle and reduces fat. Your butt may increase in size in response to muscular toning that can be achieved through running. When combined with resistance training, running can help make your butt appear more proportionate to the rest of your body.
Running and Fat Loss
Running is an efficient way to encourage fat loss from your body, although this loss is not targeted to any specific area. A pound of fat is the equivalent to 3,500 calories of fuel for your body. Depending on your current level of fitness, gender and age, you can burn off as much as 1,000 calories in a single hour of running. Fat stores that are located around your body, including in the butt, are used to provide fuel during and after running.
Although running on a flat surface provides fat burning benefits and reduces your butt size, adding a form of resistance increases these rewards. Seasoned runners use the natural inclines of hills or adjust a treadmill to force their bodies to work harder. Incline running not only encourages more fat burning, it also helps to tone the muscles in and around your butt. Once fat reduces, incline running leaves behind a butt that appears less dimpled and more rounded.
Fueling Your Body For Running
Although runners expend energy, and are thus generally able to consume more calories daily than individuals who don't run, the quality of the foods consumed is also important. Most important for a runner's ability to progressively increase distance and speed are less or minimally processed foods. These include fresh fruits, vegetables, whole grains, lean meats and low fat dairy products. Carbohydrates, which are found in high concentrations in fruits, vegetables and whole grains, should be your primary source of energy for running. These foods are also naturally low in fat, reducing your caloric intake and supporting cardiovascular health.
Weight and Resistance Exercises
Adding weight or resistance training that target your butt and thighs, such as squats and lunges, to your running encourages faster fat burning. These exercises increase your muscle tone. Because toned muscles have a higher caloric requirement, you'll lose excess fat more quickly. For best results, alternate your running days with weight or resistance training in the gym, using weight machines or free weights.