Squatting more but flutes still look like a grandmas!

ashleyeatsbetter
ashleyeatsbetter Posts: 34 Member
in Health and Weight Loss
Tried on a bathing suit in target and almost cried over how bad I look from behind! I have been doing lower body twice a week and upper twice along with sprints every other day (weekdays) and cardio on one day for 45 mins. I don't look any different and I have been possibly losing fat. Should I lift more to see better results or heavier?

Replies

  • ashleyeatsbetter
    ashleyeatsbetter Posts: 34 Member
    *glutes***
  • MlleKelly
    MlleKelly Posts: 356 Member
    How long have you been at it? Real physical change that's noticeable takes a lot of time. I love heavy lifting, but it's going to take time to get the results you want. Keep at it, don't get too discouraged, and good luck!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    How long have you been doing these things? Substantive physical changes in body composition take time...as in months and years, not a handful of weeks.
  • jemhh
    jemhh Posts: 14,261 Member
    If you're eating in a deficit, your glutes are not going to grow much no matter how much/heavy you squat. They'll get stronger and you'll lose fat but the growth will be minimal--some water retention swelling and a little bit of muscle if your nutrition is good. You can gain some muscle in a deficit but it is reduced compared to what you get at maintenance or beyond (and keep in mind that for a bulking woman 1 pound of muscle gain a month is good.)
  • Rocknut53
    Rocknut53 Posts: 1,794 Member
    ashleyeatsbetter wrote: »
    Tried on a bathing suit in target and almost cried over how bad I look from behind! I have been doing lower body twice a week and upper twice along with sprints every other day (weekdays) and cardio on one day for 45 mins. I don't look any different and I have been possibly losing fat. Should I lift more to see better results or heavier?

    How much fat are you talking about? Enough to mask any muscle definition from your exercise (that was my case til I dropped a bunch of weight from eating at a calorie deficit)? If not that, then as cwolfman13 said, it takes time.
  • Larissa_NY
    Larissa_NY Posts: 495 Member
    What kind of squats are you doing? Unweighted squats will build up your stamina but they're not going to build up your butt. Get to where you're putting your body weight in iron on your back and squatting for reps, you'll see results.
  • nuttynanners
    nuttynanners Posts: 249 Member
    What are your height and weight stats? How much have you lost so far, and what are you aiming to lose? That will help us to help you a bit better.

    Overall, though, you can't pick where you lose body fat. Everyone stores fat differently, so as you lose weight the fat will come off relative to your own genetics. Once you lower your body fat enough, your muscles will be more visible. Don't stop working out those muscles, though. They will start to show through as your BF% lowers!
  • lynn_glenmont
    lynn_glenmont Posts: 10,089 Member
    edited April 2016
    ashleyeatsbetter wrote: »
    *glutes***

    Yeah, when I first saw the thread title I wondered if "flutes"* were some variation on "goblets" (the exercise), and you were looking for advice on improving your form...

    *ETA: "flutes" like champagne flutes, so a thing to drink out of like "goblets" -- I really did wonder if "flutes" was an exercise.
  • ashleyeatsbetter
    ashleyeatsbetter Posts: 34 Member
    nuttynanners wrote: »
    What are your height and weight stats? How much have you lost so far, and what are you aiming to lose? That will help us to help you a bit better.

    I am 5foot 6 and 168 lbs right now. I have gained weight from 152 over the past 2 years from overeating. I want to be in the 130 weight area and trim down my thighs and under bra back fat and hips and stomach but get more muscle in my abs, thighs, and back and trim my waist. I am struggling with eating healthy enough but I do workout 4 days a week. And usually only eat unhealthy on weekends.

  • Sumiblue
    Sumiblue Posts: 1,597 Member
    I've been lifting for 2 years now. I'm still working on my glutes. I do a 4 day split program (PHUL) and added 2 glute-only days. I'm starting to see improvement.
    Btw, Target suits are crap. I had the same reaction recently trying on Target suits. I recently tried on a better swim suit and I looked really good in it. Better built, better support.
  • ashleyeatsbetter
    ashleyeatsbetter Posts: 34 Member
    Anyone else?
  • michmeuse
    michmeuse Posts: 1 Member
    edited April 2016
    Glutes are stubborn! Activate them every single day. Even on your rest days. There's a bunch of stuff you can do from home. Make sure you know the proper way to activate them (it can be hard). It's a muscles that you REALLY have to encourage to grow and it takes time (unless you have amazing genetics). Lift heavy, eat a lot of protein, don't eat at a calorie deficit and do more than just squats! I dedicate a whole workout just for my Glutes. I've been reading a book called "Strong Curves". It's an awesome book. Check it out and good luck :)
  • MissusMoon
    MissusMoon Posts: 1,900 Member
    You're getting great responses here but do not forget that heredity plays a part. My husband is very thin and fit and his backside looks like a pair of empty whoopie cushions. Even his father, a former athlete, could not a grow a butt.
  • jemhh
    jemhh Posts: 14,261 Member
    ashleyeatsbetter wrote: »
    Anyone else?

    You've gotten plenty of good advice. Not sure what you're looking for at this point.
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    Strong Curves. (It's a workout program designed specifically to build your butt, by "The Glute Guy" Bret Contreras.)
    Get the book, do the program, see the results. ;)
  • unawind
    unawind Posts: 46 Member
    Your glutes and hamstrings might not be firing correctly. Add glute bridges, hip thrusts, ball leg curls and lunges to your routine. Here is a good YouTube video on it:https://youtu.be/DvQXREKFfpY
  • tiffanylacourse
    tiffanylacourse Posts: 2,986 Member
    edited April 2016
    Read this: https://www.t-nation.com/training/dispelling-the-glute-myth

    ETA: "Squatting, deadlifting, and lunging, can make the glutes sore but they don't strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don't activate much glute in comparison to the exercises below."
  • madhatter2013
    madhatter2013 Posts: 1,547 Member
    MissusMoon wrote: »
    You're getting great responses here but do not forget that heredity plays a part. My husband is very thin and fit and his backside looks like a pair of empty whoopie cushions. Even his father, a former athlete, could not a grow a butt.

    LOL My hubby has the same problem
  • Cyriatan
    Cyriatan Posts: 23 Member
    Unless you have been going at it with GOOD FORM, HEAVY loads and mixing isolation and compound (in my experience isolation works better, mixed of course, but only compound doesn't target the glutes as strongly) and of course have enough of a low body fat to let your glutes determine your *kitten* shape instead of the fat doing so (ya know, it tends to just drop...) for at least six months with consistency, and optimally for a year. Well...just keep going. If you have been doing this for more than 8-12 months and seen no results, something in your formula is not working: improve form, lift heavier or change exercises. Also if you have been doing it for that time and have had no progress in load: BAD. Progressive overload = muscle gain.

    If there are no results something is not working, figure out what it is, maybe you just need more time, less fat, more weigh, better form, more isolating exercises...or maybe all of this. Find out what it is, modify it and be consistent.

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