Don’t wanna pancake booty

chastitywhite

Hello! I’ve been in FP for almost two weeks and am wondering How I can get good cardio sessions in without losing my butt? One of my goals is to build my glutes but I’m afraid the cardio I’ve started is just going to make my butt go bye bye. I don’t run much but I do stairs, HIIT and Tabata workouts and lots of squats, deadlifts and lunges BUT the squats, deadlifts, and lunges don’t burn many calories and the workouts that do burn a lot of calories I’m afraid are also going to start burning my butt off. What should I do that will burn a good amount of calories and also build my glutes? I’d appreciate any tips you can share! Thanks so much!

sardelsa

Incorporate both strength training and cardio into your exercise routine. You won't burn it off provided you are getting adequate muscle stimulation over time (I recommend following a program, even bodyweight like Strong Curves at home if you don't have access to a gym), getting enough protein 0.8-1g per lb goalweight, and not having too high a deficit overall. Also instead of focusing on burning more calories in the gym, focus on your eating and non-exercise activities (moving around, walking, climbing stairs etc).

Anna022119

Totally agree with the above.
My pancake bum is transforming nicely into a well rounded booty with the Strong Curves program.

cilliandelaney

Haha genetics can be a gift or a curse when it come to the 🍑🍑 😂😂

Noreenmarie1234

My butt went from flat to nicely round and toned by doing cardio. MANY cardio exercises work your glutes. Running and walking (on incline), stair stepper, elliptical (with incline and resistance), and especially bikes. I don't know where you got the idea cardio gives you a pancake butt, lol.

GiddyupTim

Sounds to me like your training is appropriate. You are, after all, squatting and deadlifting.
I run stairs in a stadium a lot and I think it really does help build strength. Will you build size running stairs? Meh. Probably not. But I doubt a person would lose size either.

pierinifitness

Barbell squats ATG and KB swings.

sijomial

Cardio doesn't use muscle for fuel so stop worrying.
What can result in losing muscle is being inactive, excessive deficit, lack of training stimulus, woeful lack of protein in your diet. Does any of that apply to you?

BTW - do you realise that the daily goal on here assumes you will eat back exercise calories rather than use exercise to boost your deficit to what may be unhealthy and/or counter-productive levels?