Where did my butt go , lol
tufntender
Posts: 98 Member
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
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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
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butt totoally non existent after losing over 100lbs.. hurts to sit
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Thank you Vanilla. I will check out the vids. Glad you still have your nice butt.0
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tiffaninghs wrote: »butt totoally non existent after losing over 100lbs.. hurts to sit
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
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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.htmlhttps://www.youtube.com/watch?v=sOlovjcKrEchttps://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
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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.htmlhttps://www.youtube.com/watch?v=sOlovjcKrEchttps://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
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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.4 -
Strong Curves. A glute focused lifting program.8
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Believe it or not guys have the same problem my butt is nonexistent
So I squat and deadlift3 -
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.htmlhttps://www.youtube.com/watch?v=sOlovjcKrEchttps://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.3 -
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.2
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Strong Curves...check it out...2
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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.2
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You want glute muscles not a fat rear end...
Do sufficiently heavy squats and dead lifts regularly.
Eat more protein.2 -
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.2 -
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 !!
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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.
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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
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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.2 -
Let me get this straight.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.
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.
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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 lol0 -
Chef_Barbell 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 me1 -
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 shabby4 -
Let me get this straight.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.
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.4 -
Speaking as someone who is growing a butt for the first time in my life. I am putting in another vote for Strong Curves.1
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@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!0
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@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.1 -
I'll have to disagree to an extent.
Let me get this straight.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.
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.
There are lots and lots of professional competitors that focus on weak body parts to bring symmetry to their bodies and even with all the extra work and attention they bring to them, the results are minimal. Calves, biceps, shoulders, glutes, hamstrings, etc.
I had a female client who looked amazing from the front, but when she turned around, the first thing you noticed was her rear was pretty flat. We focused on training glutes for over a year on a progressive resistance program. She gained a little weight, got stronger but her glutes grew less than 1/4 of an inch when measured around. Every other muscle looked much more amazing.
So while there is ALWAYS a way to improve a muscle/body part, the results can be pretty disappointing if genetics hold you back.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I will agree with you on this with the stipulation that we are talking about 2 different levels of performance and appearance.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 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"...
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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 protein0
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