Where did my butt go , lol

tufntender
tufntender Posts: 98 Member
in Goal: Maintaining Weight
Okay, I lost about 30 pounds since Feb first. I am pleased with the overall results and feel much more healthy and fit. Problem is. I lost my butt. I used to have a real nice fleshy butt, not a-bubble butt per se, but just a feminine rear end. It is pretty much non existent now. I still have cheeks but it has become flat. Not sure if it is age related or if lots of walking/ hiking may be the culprit. My legs and rear end have firmed up, but is there anything I can do to make my butt a little more, idk, not so flat. I do some squats but should I do more? Maybe with weights? Would that help? I lost most of my weight by walking. hiking and not so much exercising
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Replies

  • DietVanillaCoke
    DietVanillaCoke Posts: 259 Member
    There are tons of great youtube work outs to get the "best" results in building up the glutes and a few sites have some tips.
    https://www.youtube.com/watch?v=OsTYPYsG5kQ&list=PLoWnyrj11_mBYkzj1ihe6NB9SEYDFWfty
    https://www.bodybuilding.com/content/glute-workout-6-ways-to-build-your-perfect-booty.html
    https://www.youtube.com/watch?v=sOlovjcKrEc
    https://www.youtube.com/watch?v=1jua0PXZdgA

    I'm trying to prevent this right now. I started at 244lbs and i didn't have weights XD I'd been using 1ltr water bottles until a few months ago when i decided to buy some weights for my partner and myself. I imagine I have some muscle i can hopefully save while i lose which is why i started weight lifting straight away. I'm down 30lbs and my butts still there, it seems nicer than it was tbh, the cellulite's gone already o.o. So i'm hoping if i keep up my weight training it will stay there when i get to maintenance. Fingers crossed.

    You would probably need to gain very slowly to get the results you want and eat 200-250 calories more each day and i think you'd want to up your protein to 0.8 - 1gm of protein per lbs.

    Once you achieve the results you're happy with, you'd have to keep up the workouts to maintain it. So find a balance of work outs you enjoy =D I'd also invest in some weights =)
  • tufntender
    tufntender Posts: 98 Member
    Thank you Vanilla. I will check out the vids. Glad you still have your nice butt.
  • tufntender
    tufntender Posts: 98 Member
    tiffaninghs wrote: »
    butt totoally non existent after losing over 100lbs.. hurts to sit :neutral:

    Girl , I can relate, had to do some weeding for my job, I work in landscaping and I sat on a crate, I was so damn sore. Ridiculous
  • tufntender
    tufntender Posts: 98 Member
    DietVanillaCoke wrote: »
    There are tons of great youtube work outs to get the "best" results in building up the glutes and a few sites have some tips.
    https://www.youtube.com/watch?v=OsTYPYsG5kQ&list=PLoWnyrj11_mBYkzj1ihe6NB9SEYDFWfty
    https://www.bodybuilding.com/content/glute-workout-6-ways-to-build-your-perfect-booty.html
    https://www.youtube.com/watch?v=sOlovjcKrEc
    https://www.youtube.com/watch?v=1jua0PXZdgA

    I'm trying to prevent this right now. I started at 244lbs and i didn't have weights XD I'd been using 1ltr water bottles until a few months ago when i decided to buy some weights for my partner and myself. I imagine I have some muscle i can hopefully save while i lose which is why i started weight lifting straight away. I'm down 30lbs and my butts still there, it seems nicer than it was tbh, the cellulite's gone already o.o. So i'm hoping if i keep up my weight training it will stay there when i get to maintenance. Fingers crossed.

    You would probably need to gain very slowly to get the results you want and eat 200-250 calories more each day and i think you'd want to up your protein to 0.8 - 1gm of protein per lbs.

    Once you achieve the results you're happy with, you'd have to keep up the workouts to maintain it. So find a balance of work outs you enjoy =D I'd also invest in some weights =)

    I am having a huge issue with the protein, that may have something to do with it. I only get about half of that on a good day :(
  • DietVanillaCoke
    DietVanillaCoke Posts: 259 Member
    tufntender wrote: »
    DietVanillaCoke wrote: »
    There are tons of great youtube work outs to get the "best" results in building up the glutes and a few sites have some tips.
    https://www.youtube.com/watch?v=OsTYPYsG5kQ&list=PLoWnyrj11_mBYkzj1ihe6NB9SEYDFWfty
    https://www.bodybuilding.com/content/glute-workout-6-ways-to-build-your-perfect-booty.html
    https://www.youtube.com/watch?v=sOlovjcKrEc
    https://www.youtube.com/watch?v=1jua0PXZdgA

    I'm trying to prevent this right now. I started at 244lbs and i didn't have weights XD I'd been using 1ltr water bottles until a few months ago when i decided to buy some weights for my partner and myself. I imagine I have some muscle i can hopefully save while i lose which is why i started weight lifting straight away. I'm down 30lbs and my butts still there, it seems nicer than it was tbh, the cellulite's gone already o.o. So i'm hoping if i keep up my weight training it will stay there when i get to maintenance. Fingers crossed.

    You would probably need to gain very slowly to get the results you want and eat 200-250 calories more each day and i think you'd want to up your protein to 0.8 - 1gm of protein per lbs.

    Once you achieve the results you're happy with, you'd have to keep up the workouts to maintain it. So find a balance of work outs you enjoy =D I'd also invest in some weights =)

    I am having a huge issue with the protein, that may have something to do with it. I only get about half of that on a good day :(

    You could try a good but cheap protein shake. There's a site called catchoftheday and they sometimes have discounted "health" products I got one from there for around 50% off. It's called Balance 100% Whey. 22.2 gms protein for 112calories which is alright and it doesn't taste bad. Shop around and you'll find some pretty good deals.

    https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

    Some High Protein Meats.
    Shrimp 24g Protein, 99 Calories per 100g
    Tuna 26g Protein, 116 Calories per 100g
    Tilapia 26g Protein, 129 Calories per 100g
    Turkey Breast 29g Protein, 189 Calories per 100g
    Chicken Breast 30g Protein, 197 Calories per 100g

    Just be careful with canned tuna.

    Hope that helps =D

  • subcounter
    subcounter Posts: 2,382 Member
    tufntender wrote: »
    Okay, I lost about 30 pounds since Feb first. I am pleased with the overall results and feel much more healthy and fit. Problem is. I lost my butt. I used to have a real nice fleshy butt, not a-bubble butt per se, but just a feminine rear end. It is pretty much non existent now. I still have cheeks but it has become flat. Not sure if it is age related or if lots of walking/ hiking may be the culprit. My legs and rear end have firmed up, but is there anything I can do to make my butt a little more, idk, not so flat. I do some squats but should I do more? Maybe with weights? Would that help? I lost most of my weight by walking. hiking and not so much exercising

    The "butt" was purely fat it seems. You can't really control where you store your fat, and where you will take them away from either, unless we are talking about plastic surgery, liposuction or injections

    So if you plan on staying on lower weights, your other option is to create glute muscles. Its already harder for females to gain muscle, so don't expect quick results.
    • Squats
    • Deadlifts
    • Hip Thrusts

    are excellent for this. You need a progressive load lifting program that will activate these muscles, eat reasonable amount of protein, and actually stay on caloric surplus (maybe 0.25 to 0.5 lb/week).
    I would recommend you to drop to a reasonably low fat percentage, gain some weight (some will be muscle, mostly fat) then cut, and repeat.

    It's certainly not easy but possible. Although I would tell you one thing, most Instagram models, etc, I would say more than 90% have either lucky genetics (they store a lot of fat on the glute area, and much less the belly) or they have plastic surgery.
  • bigmuneymfp
    bigmuneymfp Posts: 2,235 Member
    Believe it or not guys have the same problem my butt is nonexistent
    So I squat and deadlift
  • slaite1
    slaite1 Posts: 1,307 Member
    tufntender wrote: »
    DietVanillaCoke wrote: »
    There are tons of great youtube work outs to get the "best" results in building up the glutes and a few sites have some tips.
    https://www.youtube.com/watch?v=OsTYPYsG5kQ&list=PLoWnyrj11_mBYkzj1ihe6NB9SEYDFWfty
    https://www.bodybuilding.com/content/glute-workout-6-ways-to-build-your-perfect-booty.html
    https://www.youtube.com/watch?v=sOlovjcKrEc
    https://www.youtube.com/watch?v=1jua0PXZdgA

    I'm trying to prevent this right now. I started at 244lbs and i didn't have weights XD I'd been using 1ltr water bottles until a few months ago when i decided to buy some weights for my partner and myself. I imagine I have some muscle i can hopefully save while i lose which is why i started weight lifting straight away. I'm down 30lbs and my butts still there, it seems nicer than it was tbh, the cellulite's gone already o.o. So i'm hoping if i keep up my weight training it will stay there when i get to maintenance. Fingers crossed.

    You would probably need to gain very slowly to get the results you want and eat 200-250 calories more each day and i think you'd want to up your protein to 0.8 - 1gm of protein per lbs.

    Once you achieve the results you're happy with, you'd have to keep up the workouts to maintain it. So find a balance of work outs you enjoy =D I'd also invest in some weights =)

    I am having a huge issue with the protein, that may have something to do with it. I only get about half of that on a good day :(

    Protein is important for maintaining muscle mass and all sorts of things. But if, as you stated, you didn't have much muscle (or exercise)-then the lack of protein did not cause the butt to go. You lost weight, and that's where it came from (I lose from my butt AND my boobs)

    What's cool is that you can build some muscle and get some of that butt back. Great advice with strong curves and some of the exercises already mentioned. Proper strength exercise is going to be the most important thing for you to focus on at this point.
  • EmbeeKay
    EmbeeKay Posts: 249 Member
    Another vote for Strong Curves by Brett Contreras, check the book out of the library first if you want. I started doing a very modified version because I was about 20 weeks pregnant when I first read it. I'm almost to the end of my pregnancy and I've even had to stop lifting weights but the couple months I did that program I was already noticing changes. Can't wait to get back to it ASAP.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Strong Curves...check it out...
  • JPD00focus
    JPD00focus Posts: 6 Member
    I went to a follow up with the nutritionist get some measurements to see my progress. She measured my waist and then told me I needed to do some squats.... I thought my chest was swole until I started losing weight too.
  • cqbkaju
    cqbkaju Posts: 1,011 Member
    edited June 2017
    You want glute muscles not a fat rear end...
    Do sufficiently heavy squats and dead lifts regularly.

    Eat more protein.
  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    Deadlifts for life!

    *Squats are so overexposed these days but yeah they're great too.

    Hip thrusts are supposed to be amazing but I honestly just can't be bothered.
  • sardelsa
    sardelsa Posts: 9,812 Member
    MsHarryWinston wrote: »
    Deadlifts for life!

    *Squats are so overexposed these days but yeah they're great too.

    Hip thrusts are supposed to be amazing but I honestly just can't be bothered.

    The hip thrust has changed my life... and my booty. Try it !! :)
  • MsHarryWinston
    MsHarryWinston Posts: 1,027 Member
    sardelsa wrote: »
    MsHarryWinston wrote: »
    Deadlifts for life!

    *Squats are so overexposed these days but yeah they're great too.

    Hip thrusts are supposed to be amazing but I honestly just can't be bothered.

    The hip thrust has changed my life... and my booty. Try it !! :)

    I'll probably get around to it one day but I was blessed with high prominent glutes and powerful thighs so I can skip thrusts and not really feel bad about it if I don't want to do it. Though I probably will to challenge myself. My bottom half has always been really strong (and blessedly perky even at my largest). High jump was my jam when forced to do track and field in gym class.

    It's my arm strength I really need to focus on. My weak weak pathetic arms, lol.
  • MsMaeFlowers
    MsMaeFlowers Posts: 261 Member
    Your butt ran off to wherever mine went :(

    I have added Strong Curves into my weight routine and am hoping to see some results. Took pictures of my very sad rear to compare to in a month or 2. Definitely take pics before you start so you can watch for changes :)
  • sgt1372
    sgt1372 Posts: 3,997 Member
    Genetics determines everything, including whether you have a bubble butt or not.

    I had a flat butt when I was 196 & +20% BF and stll have a flat butt now at 158# and 10%BF.

    NO amount of glute exercises will change the fact of my genetics, nor will it for anyone else.
  • Chef_Barbell
    Chef_Barbell Posts: 6,644 Member
    sardelsa wrote: »
    MsHarryWinston wrote: »
    Deadlifts for life!

    *Squats are so overexposed these days but yeah they're great too.

    Hip thrusts are supposed to be amazing but I honestly just can't be bothered.

    The hip thrust has changed my life... and my booty. Try it !! :)

    Meh I just can't be bothered with these either lol
  • sardelsa
    sardelsa Posts: 9,812 Member
    Chef_Barbell wrote: »
    sardelsa wrote: »
    MsHarryWinston wrote: »
    Deadlifts for life!

    *Squats are so overexposed these days but yeah they're great too.

    Hip thrusts are supposed to be amazing but I honestly just can't be bothered.

    The hip thrust has changed my life... and my booty. Try it !! :)

    Meh I just can't be bothered with these either lol

    Yea I am pretty genetically unblessed in the glute department so they made a huge difference for me
  • sardelsa
    sardelsa Posts: 9,812 Member
    sgt1372 wrote: »
    Genetics determines everything, including whether you have a bubble butt or not.

    I had a flat butt when I was 196 & +20% BF and stll have a flat butt now at 158# and 10%BF.

    NO amount of glute exercises will change the fact of my genetics, nor will it for anyone else.

    Ohh you should see my before! Mine was a pancake. Took two bulk cycles to build it up. I don't look like Jen Selter or anything but it's not too shabby
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    cqbkaju wrote: »
    sgt1372 wrote: »
    Genetics determines everything, including whether you have a bubble butt or not.

    I had a flat butt when I was 196 & +20% BF and stll have a flat butt now at 158# and 10%BF.

    NO amount of glute exercises will change the fact of my genetics, nor will it for anyone else.
    Let me get this straight.

    Are you are claiming that you have a genetic mutation which prevents your glutes -a simple muscle group in the human body- from ever growing at all even when given the proper stimulus and building blocks?

    No matter what, your glutes will not and cannot grow?
    Are you saying growth does not affect the shape and appearance of a muscle?
    What are your numbers for squats and deadlifts, presuming you do them?
    Your glutes have never grown at all, no matter how much work you have done?

    So your butt is the same size and shape now as it was when you were a week old?

    I call BS.

    How it looks and the degree of growth is genetics, but that is not the same as saying it will not ever change shape at all.

    If a woman adds enough muscle mass to her glutes then people will start asking if her daddy was a meat burgler..
    Because she will look like she has a pair of fine hams stuffed in the back of her pants!

    The jeans will take care of the "bubble butt" shape for her, if the absolute appearance matters that much to her.

    All this. Plus, if you don't have strong glute muscles you are asking for back issues if you don't have them already.
  • jesspen91
    jesspen91 Posts: 1,383 Member
    edited June 2017
    Speaking as someone who is growing a butt for the first time in my life. I am putting in another vote for Strong Curves.
  • Syneea
    Syneea Posts: 451 Member
    @sardelsa AWESOME, what was your hip thrust weight when you started and now?? Squats, deads, and lunges have given me SOME of my rear back since losing all my weight, however, I really need to consistently do the thrusts as you all are mentioning...I am still in the "can't be bothered group too, since I felt weird doing them at the gym...but I really need to do them if they are that impactful!
  • sardelsa
    sardelsa Posts: 9,812 Member
    Syneea wrote: »
    @sardelsa AWESOME, what was your hip thrust weight when you started and now?? Squats, deads, and lunges have given me SOME of my rear back since losing all my weight, however, I really need to consistently do the thrusts as you all are mentioning...I am still in the "can't be bothered group too, since I felt weird doing them at the gym...but I really need to do them if they are that impactful!

    Thanks! Well I started with the bar when I started in 2014, I had a baby in between so that was a bit of a setback but now I keep my heavier working sets 200-250lbs. Any more than that and I find my legs take over so I need to build up more glute strength.
  • cqbkaju
    cqbkaju Posts: 1,011 Member
    edited June 2017
    ninerbuff wrote: »
    So while there is ALWAYS a way to improve a muscle/body part, the results can be pretty disappointing if genetics hold you back.
    I will agree with you on this with the stipulation that we are talking about 2 different levels of performance and appearance.
    I already agreed that individual genetics can (and does) ultimately limit the size and shape.

    I would assert that most of the women on the planet would give almost anything to have a butt that was as "disappointing" as your client's even before she added that 1/4 inch, eh?

    I state "give almost anything" in place of "be willing to do as much work"...
  • tufntender
    tufntender Posts: 98 Member
    Thanks, all. I see I am not alone in the loss of my butt. I guess it was mostly fat but as I said the shape somewhat changed. I will def check out Strong Curves, looks like that is the way to go, along with much more protein

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