Lost bum

daot13
daot13 Posts: 7 Member
in Motivation and Support
I’ve lost some weight and been toning up and building strength using weights and classes like power pump but I’ve lost my bum and boobs . I want to lose more fat on my thighs without losing more weight elsewhere but would like to build muscle on bum. I am 9st 3 5ft4 and 25% body fat. I work out 3-5 times per week. How can I eat and train to build a bum without losing much more fat? Thanks

Replies

  • sardelsa
    sardelsa Posts: 9,812 Member
    I would recommend running a proper lifting program with focus on the glutes, Strong Curves is a good one. Also make sure you get adequate protein (minimum 0.8-1g per lb goalweight). If you want to continue to lose, you might not build much (of any) muscle, but you will retain what you have and will notice it get more rounded and lifted. You can also consider recomping, so eating at maintenance to lose fat and gain muscle slowly over time.
  • Buff_Man
    Buff_Man Posts: 623 Member
    Hi, well you need to focus on your overall goals of losing fat and building up some muscle. The first thing is you can't control where your body stores or loses fat, it's determined by your genes!
    To build muscle and get definition you need to do resistance training, this can be weight training or crossfit type workouts. The key is to move heavy stuff so that your body reacts by getting stronger and developing muscle. Whatever workout you do make sure your diet is supporting it, a portion of protein with each meal and good carbs like veggies and complex carbs like brown rice is ideal. Also good fats like nuts . Give it at least 2 months working out and eating consistently before adjusting. Good luck!
  • Buff_Man
    Buff_Man Posts: 623 Member
    @sardelsa is the bum queen 👍🏼
  • sardelsa
    sardelsa Posts: 9,812 Member
    Buff_Man wrote: »
    @sardelsa is the bum queen 👍🏼

    @Buff_Man you are too kind :)
  • lorrpb
    lorrpb Posts: 11,463 Member
    There is a thread on recomp which I think would help you. Lose a little fat while gaining muscle. I can't find the link but hopefully someone can.
  • daot13
    daot13 Posts: 7 Member
    Thank you all, I have to give it more time and will keep lifting into I see results.@sardelsa do you have any tips on targeting flutes or activating them if they feel dead? Thanks

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