Advice needed
NYCDutchess
Posts: 622 Member
Right now I'm doing a super low carb diet because I want to slim down (approx. 20 lbs) But I want to keep a curvy shape. I want to get my butt bigger and rounder, slim my thighs, and of course waist. Does anyone know some good exercises for these things? I'm starting out slow...doing treadmill with incline, squats, sit ups, planks at home right now. But in a few weeks I'd like to up it a bit to start burning at a faster rate. Right now, I'm not in great shape...but I figure in a few weeks, I'll be ready.
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Replies
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Weighted hip thrusts will build that booty right up!!3
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Look up strong curves. There is a beginner and advanced program0
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If low carb works for you great, but it is not necessary to lose weight... just be sure you are eating in a deficit, getting enough protein (0.8-1g per lean body mass), and yes definitely recommend lifting using a program like Strong Curves to retain the muscle . Not sure if you go to a gym or workout at home or what kind of equipment you have, but it has a variety of programs and substitutions you can make work with what you have.3
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If your goal is slimming down, a calorie deficit is key. You definitely do not need low carb to do that. If you want to keep your curves, you may not be able to cut down as much as you would like (some of the curves might be created by having extra fat). Like others have said, having a program with stronger low body focus will help perk up those areas, but you will be limited on muscle growth in a deficit, and even more so being low carb.1
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Bear in mind that for muscle to grow, a person's body actually needs carbs to work in tandem with protein, especially in your 20-30 minute post workout metabolic window. The recommended ratio is 4:1, carbs:protein after a workout. A protein shake and a teaspoon of flax seed before bed is also helpful, because we build muscle while we sleep.
Going low carb may reduce the number on the scale and make you 'skinnier', but you may also see an increase in your body fat percentage because your body is cannibalizing its muscle store.
Some good places to do research on this are AthleanX and Bodybuilding dot com.0 -
jbarry1506 wrote: »Bear in mind that for muscle to grow, a person's body actually needs carbs to work in tandem with protein, especially in your 20-30 minute post workout metabolic window. The recommended ratio is 4:1, carbs:protein after a workout. A protein shake and a teaspoon of flax seed before bed is also helpful, because we build muscle while we sleep.
Going low carb may reduce the number on the scale and make you 'skinnier', but you may also see an increase in your body fat percentage because your body is cannibalizing its muscle store.
Some good places to do research on this are AthleanX and Bodybuilding dot com.
The metabolic window is over exaggerated. Some of the more research reviews from Alan Aragon, Brad Scheonfeld, James Kreiger would suggest that there may be a benefit of consuming protein pre or post workout within a 2 hour time frame, but more research is needed. But generally, if you are eating adequate protein in total, and spread it out, you may be in a good position.
And the bold is complete broscience. It ignores total protein consumption and training.4 -
NYCDutchess wrote: »Right now I'm doing a super low carb diet because I want to slim down (approx. 20 lbs) But I want to keep a curvy shape. I want to get my butt bigger and rounder, slim my thighs, and of course waist. Does anyone know some good exercises for these things? I'm starting out slow...doing treadmill with incline, squats, sit ups, planks at home right now. But in a few weeks I'd like to up it a bit to start burning at a faster rate. Right now, I'm not in great shape...but I figure in a few weeks, I'll be ready.
As other have said. Eating in a deficit to lose fat, use a resistance program like strong curves to help retain muscle.
Know that planks and situps can help retain but will not slim your waist as that falls back to eating in a deficit. You cannot burn fat with exercise per sae.1 -
psuLemon wrote:And the bold is complete broscience. It ignores total protein consumption and training.
Are you saying that ketosis is broscience?0 -
jbarry1506 wrote: »psuLemon wrote:And the bold is complete broscience. It ignores total protein consumption and training.
Are you saying that ketosis is broscience?
Ketosis is a metabolic state.. it doesn't mean it's catabolizing muscle mass. In fact, many keto diets can be muscle sparring is training and protein is adequate.1 -
jbarry1506 wrote: »psuLemon wrote:And the bold is complete broscience. It ignores total protein consumption and training.
Are you saying that ketosis is broscience?
Ketosis is a metabolic state.. it doesn't mean it's catabolizing muscle mass. In fact, many keto diets can be muscle sparring is training and protein is adequate.
Fair enough. Not trying to take over the thread. I'll do more research. Thanks for the correction
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WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.0 -
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NYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
I did. However, not while losing weight. It took me a bulk cycle running Strong Curves plus a bit of time at maintenance recomping to really see any difference in that area.1 -
NYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
You don't need low carb to shred body fat...
if you want to build up your butt then you are going to need a calorie surplus and a structured plan like strong curves....1 -
NYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
I used to have a severe case of nassatol. Five months of deadlifts, squats and lunges, and my girlfriend has commented on it more than once.0 -
NYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
How low of calories are we talking? If you have an aggressive weight loss plan, inadequate protein and a poor program, you would expect things to get worse.
Also, don't just do random moves, get something structured and progressively overloading the muscle.2 -
It's definitely a possibility! I'm far from where I'd like to be but I have been able to make (some) progress in my glutesNYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
The fact of the matter is: it's extremely difficult to build muscle on a calorie deficit. Some say it's impossible unless you are very obese and there are a few other circumstances. However, not many. In my experience, this has been true. I was in a deficit for a long time and saw absolutely zero lower body progress until I reached (at least) maintenance. I'm currently reverse dieting and in a small surplus and it has helped tremendously. I know you want to lose fat and gain muscle at the same time, but maybe look into first building up your muscle then cutting fat or vice versa. As far as exercises? Train heavy! Your muscles require the stress of the weight to damage them so they can build themselves up stronger (and bigger). Hip thrusts, deadlifts, squats, cable kickbacks, and lunges are the way to go. Just make sure you are using an adequate weight. (8-12 reps). Hope this helps!
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Look into kinobody goddess program. It's amazing for weight loss and toning and building curves0
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Butt = Glutes. A lot of the people I see though have genetic tendency to store more fat on their butts on lower fat percentages compared to say their belly, so with some workout they "pop out".
It is still possible to build butts though but needs a lot of work if you're not a person that stores a lot of fat there. For Glutes, I would recommend, Squats, Deadlifts, Hip Thrusts, Glute Cable Pull Throughs.
Excellent Guide to Hip Thrusts:
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NYCDutchess wrote: »Right now I'm doing a super low carb diet because I want to slim down (approx. 20 lbs) But I want to keep a curvy shape. I want to get my butt bigger and rounder, slim my thighs, and of course waist. Does anyone know some good exercises for these things? I'm starting out slow...doing treadmill with incline, squats, sit ups, planks at home right now. But in a few weeks I'd like to up it a bit to start burning at a faster rate. Right now, I'm not in great shape...but I figure in a few weeks, I'll be ready.
As for your diet preference, it doesn't matter really as long as you get around 0.8 grams (some say 1.2 grams) per your body weight in pounds. Rest can be carb too, or more protein. It depends on your personal preference, and whichever diet makes you feel more energetic.
Keeping the "curvy" shape will depend on how serious of a muscle exercise you will be doing (and it doesn't happen over weeks, happens over months, you need to commit to it), and your genetics as to where you store your fat.0 -
NYCDutchess wrote: »WOW lots of advice. I'm doing low carb AND low calories for the most part. Weekends I have wound up failing but weekdays I'm good. Right now I'm working out at home. I have a treadmill and I do pushups, sit-ups, squats and I try to stretch. I will look up strong curves.
Does anyone know of anyone who literally built up their butt? I'm curious to know if it's even a real possibility.
I did. However, not while losing weight. It took me a bulk cycle running Strong Curves plus a bit of time at maintenance recomping to really see any difference in that area.
This is what I'm thinking. I'll work out to keep what I have then bulk a bit to gain some more muscle in the right places 0 -
It might make more sense to get on a glute program now, lose as little as possible so you won't have to try to build from nothing when you're done cutting.0
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Squats squats squats and more Squats!! Its a full body exercise that's good for your core and great for your butt and legs.0
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Jeremy_zcjj1138 wrote: »Squats squats squats and more Squats!! Its a full body exercise that's good for your core and great for your butt and legs.
This is the plan Thanks 0 -
DancingMoosie wrote: »It might make more sense to get on a glute program now, lose as little as possible so you won't have to try to build from nothing when you're done cutting.
Hmmm...Yes well I'll be doing my squats and stuff. I don't think it would be possible for me to actually have nothing, thank fully. I just want more 0 -
Not just squats, glute bridges and hip thrusts too...1
https://www.youtube.com/watch?v=lZRNeo3SieU
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