Without question, attaining a toned tush is a difficult endeavor. The gluteal region is a storehouse for body fat, containing an abundance of adipose cells. From a functional standpoint, lower body fat serves a dual purpose. First, it acts as an energy reserve in anticipation of pregnancy and lactation. Second, it helps cushion the posterior aspect of your pelvic bone (called the ischium) so you can sit down in relative comfort. Because of these factors, the body tends to hold onto fat in this area. While it‘s one of the first places for fat to accumulate, it’s generally the last to lose it (the first-in/last-out phenomenon).

Read more: Bottoms Up! Your Best Ever Butt Workout

Having worked with thousands of women over the past decade, I’ve heard these questions more times than I can remember. Without a doubt, the abs, butt and thighs are the female triad: The problem areas that always seem so hard to get into shape. However, without a proper course of action, trying to tone up these regions is literally an exercise in futility.

If you fall into this category, don’t fret. On the pages that follow, you’ll find all the information necessary to sculpt your trouble zones to perfection and ultimately, look great naked. All you have to do is put in the effort!

Read more: Look Great Naked

Losing fat should be simple— take in fewer calories in your diet than you use during metabolism or exercise and the pounds will melt away.  Unfortunately, your body tries to keep you at a constant weight; it’s called your weight set-point. If you go on a weight loss diet, your body’s weight control center makes you hungry and slows down your metabolism, which makes you gain back the weight you lost. Fortunately, you can change your weight set-point by increasing muscle mass. The best way to add muscle is to lift weights.

Read more: Lift Weights to Stoke Your Metabolic Fire!

Are you one of the many women who are not satisfied with the way your hips and thighs look? If you answered yes, you’re in the majority! You’ve tried yo-yo dieting, starving, cellophane wraps and thigh creams, but to no avail. Why? Because independently they don’t work! To burn fat from your hips and thighs you need to burn fat all over your body. Incinerating fat all over your body takes a triple threat: 1) portion controlled meals; 2) cardiovascular work; and 3) resistance training. Most women come to us with one goal in mind— losing fat on their hips and thighs— not realizing that it’s just part of the overall problem. We have to ask them: Are you ready to change and are you ready to do what it takes?

Read more: Saddlebag Wars

I know you’ve heard it before, because over the years there have been many thigh and butt shaping articles that promise results. The problem is that most of them neglected to emphasize the importance of nutrition in the overall equation. Sure, you can shape and tone muscles in your problem area, but if your nutrition is poor and your body fat is high, you’ll have a nice toned derrière under a layer of fat. Remember though, even if your nutrition is good, you still have to train hard and efficiently.

Read more: Transform Your Butt and Thighs… Really!