Lose weight and keep butt

Tjs8819

Anytime I lose weight my butt is the first place to contribute. If I start butt targeting exercises can I preserve that area or my body while losing weight everywhere else?

cwolfman13

Tjs8819 wrote: »

Anytime I lose weight my butt is the first place to contribute. If I start butt targeting exercises can I preserve that area or my body while losing weight everywhere else?

You can preserve muscle there with glute focused exercise, but the fat's still going to go and you're going to have a smaller rear. You can't dictate where fat will come off your body...

sardelsa

Unfortunately you cannot spot reduce or maintain fat. You can help to maintain muscle with progressive lifting (glute focus) as well as adequate protein. However if your backside is mostly fat and not muscle this won't help as much.

So best you can do is maintain as much muscle as you can and then when you get close to goal you can start to think about ways to build it up (eating at maintenance or surplus to gain muscle) if you still aren't satisfied with the size.

andreaen

Yes and no. There is little evidence supporting spot reduction of fat, but if you build muscle on your butt it will become bigger once the fat on the rest of your body is gone too. You will have a "transition period" if the butt is the first to go, but use that as motivation that you should lose some more to be able to see the muscle you've build underneath

toxikon

Squats, lunges and deadlifts are great for building a booty.

Keep in mind that during weight loss, your primary goal should be PRESERVING muscle mass.

When you reach your goal, you can shift focus to either recomping or bulking to GAIN muscle mass.

AnvilHead

Unfortunately, we don't get to choose where we lose weight from. That's determined by your genetics.

jefamer2017

I saw on here somewhere that hip thrusts are a great glute work out, along with squats dead lifts and lunges. Of course as mentioned fat leaves the body when and where it chooses, but with time hard work and dedication you can lose fat and build muscle to improve your appearance.

mulecanter

Preserving a nice butt is a noble goal.

fb47

Tjs8819 wrote: »

Anytime I lose weight my butt is the first place to contribute. If I start butt targeting exercises can I preserve that area or my body while losing weight everywhere else?

Like everyone said, you can't spot reduce, but hitting heaving weights to your glutes will help maintain your muscles and if you ever go on recomp/bulk, you can build muscles there so that the next time you decide to do a small weight loss phase, the muscles you built will ensure that you have that butt. So in the end, you can build/maintain muscles in that area, but you cannot dictate your body where to remove the fat.

Fitnessmom82

andreaen wrote: »

Yes and no. There is little evidence supporting spot reduction of fat, but if you build muscle on your butt it will become bigger once the fat on the rest of your body is gone too. You will have a "transition period" if the butt is the first to go, but use that as motivation that you should lose some more to be able to see the muscle you've build underneath

This is exactly what happened to me. I focused on maintaining muscle during my weight loss. There was a point where my butt was gone haha! It looked totally flat and I was so discouraged. I kept at my plan, and my butt reappeared as I lost more weight. The muscle was there, it was just hiding under the fat. Now, I by no means have one of these Instagram famous big butts, but it's not totally flat either. If a large butt is what you seek, I have no advice! Sorry!!