These exercises are easy to do and effective to lose and shrink the fat at your buttocks area especially if you are a guy at home trying to slim down your buttocks fast. These buttock slimming exercises will help slim down your buttocks fast as they help to burn buttocks fat and reduce the size of your buttocks. These exercises are perfect for men who are trying to lose butt fat through these exercises to burn buttocks fat and get thinner buttocks by decreasing buttock fat. These exercises to lose and shrink buttock fat fast can be done anywhere for guys looking to slim down their buttock fat fast!

SUGGESTED WORKOUT SCHEDULE
Day 1 - Day 7 2 SET PER DAY
Day 8 - Day 14 3 SETS PER DAY (You can split to 2 morning, 1 evening, vice versa)
Day 15 - Day 21 4 SETS PER DAY (You can split to 2 morning, 2 evening, vice versa)

You do not need to do this challenge for 21 consecutive days, the "days" above refer to "Training Days".

E.g.
Monday - Training Day 1
Tuesday - Rest Day
Wednesday - Training Day 2
Thursday - Rest Day
...(etc)

What is 1 set?
Answer: 1 set means watching the video 1 time while following along all the exercises with the video and working out with the video!

How long to rest between set?
Answer: You can rest 5 minutes between each set, catch your breath.

How do I know when I should have a rest day?
Answer: Have a maximum of 1 rest day between each training day.

Help! I feel pain/soreness in my muscles
Answer: That is why we have uploaded our "The Gainz Center Cool Down Static Stretch" video. It is to promote recovery and prevent soreness after a workout. We highly recommend you do it with after this video's workout and during rest days as well.
Video Link: https://youtu.be/sM8-GFn4Vik

Help! Why is my butt bigger after the exercise?
Answer: It is normal, do not worry. Your butt has both muscles and fat, the butt muscles are called "gluteus" or "glutes". When you work your muscles hard, there will be a temporary thing called a "muscle pump", which makes your muscles slightly bigger for a couple of hours or until the next day. The pump will be gone the next day.

The plan to do this workout is to train your butt muscles so that it will become stronger and bigger. Do take note when we say "bigger" it does not mean your butt will become bigger, it means that as your butt muscles increase in mass, it will burn more calories even when you are not working out. Burn more calories will then remove away your butt fat. (Butt muscles and butt fat are separate components, you have a big butt because your butt fat is way more than your butt muscles) Then the result will be a lean and strong looking butt that is smaller as compared to your starting butt which is big and saggy due to fat.

Lastly, do take note that muscles take up less space than fat, so 5kg of butt muscles is way smaller than 5kg of fat. Just stay consistent and don't expect results or changes at least until you complete this 14 days or repeat again for greater progress.

Can you give me a diet plan?
Answer: For now, we do not provide diet plans and do not believe you should stick to a "magical diet plan". You should make your good diet sustainable long term so that you can keep your body in shape for as long as possible. We recommend making changes to your diet such as cutting down or completely removing high caloric foods such as junk food, fried food and sugary foods and drinks which contain too much calories for your own good. It would be better to consume high protein foods and eating more fruits and vegetables which are low in calories but high in satiety (makes you fuller for longer time)

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Welcome to The Gainz Center, where we bring you weekly home workout videos without equipment to BUILD MUSCLE and BURN FAT so that you can be in the BEST SHAPE of your life by working out and exercise at home

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