How to get rid of the banana roll under the butt
Remember: Any workout, when properly prescribed, aims to build lean muscle and lose fat 😉 What will enhance this or not is your diet ;-). Fat loss is uniform… not in specific areas… it’s impossible to lose fat in just one part of the body.
Exercise is not what makes you lose fat
In other words, there’s no point in doing 100 glute exercises, with or without ankle weights, a machine, or whatever… thinking you’ll lose that darn little bit of fat under your butt, affectionately known as the “banana roll.” NOTHING is going to happen…. Whether you do 8, 12, 15, or 50 reps, or go super fast or super slow… this will NOT
make you lose fat in a specific area.
A well-planned diet
There’s no point in killing yourself in the gym if your diet isn’t well planned. The lower fibers of your glutes are responsible for hip extension, so you need to use exercises that activate these areas, such as basic exercises like barbell squats, sumo squats, lunges, Bulgarian split squats, and leg presses.
Focus on range of motion
But here’s the thing… just “doing” these exercises isn’t enough to get rid of the banana roll under your butt… You have to perform them properly, with a FULL RANGE OF MOTION!
The maximum range of motion in an exercise is reached when the movement is performed as completely as possible, as far as the joint used in the movement can go.
How to get rid of the banana roll under your butt once and for all
Focus on your diet. And, once again, the advice is: always get professional support. This applies not only to weight training, which should be guided by a physical education professional, but also to diet and supplementation, which should be guided by a nutritionist.
When it comes to increasing weights, movement tempo as a variable is more important than simply increasing the “weight,” because indiscriminately increasing the load can limit your range of motion and compromise proper exercise form, and in extreme cases can cause unwanted injuries.
Exercise tempo can be prescribed as 1010, 2020, 3010, and so on. For example: 4020—the number 4 represents the seconds for the eccentric phase, the number 0 represents the transition between these phases, and the number 2 represents the seconds in the concentric phase. The fourth number is also a transition phase before the first number.
Didn’t get it? It is a little confusing…
I’ll explain it in very casual terms… for example, a tempo of 3030 on the leg press means you take 3 seconds to push the platform up… and with no pause at all, you come right back down, taking another three seconds to lower the platform toward your body… and without pausing, start the process again until you complete the prescribed reps.
