Squats made my butt smaller, I want my butt back, help?
itsaneesham
Posts: 3 Member
I used to have a soft squishy butt that I loved so much. I began doing leg exercises (squats with weights, lunges, etc.) thinking it would make my butt bigger, I was completely wrong. Unfortunately for me, it seems that I have ACCIDENTALLY burned the fat in my butt 
My butt is now small and flat now. I even feel the bones in my butt which I haven't felt in years. I literally HATE my butt now and I would do anything to get my old butt back. Recently I have been eating alot, hoping I might gain fat in my butt, but no fat seems to be going to my butt. I keep gaining weight but my butt is still remaining flat Is it possible to get the fat I burned back?
My butt is now small and flat now. I even feel the bones in my butt which I haven't felt in years. I literally HATE my butt now and I would do anything to get my old butt back. Recently I have been eating alot, hoping I might gain fat in my butt, but no fat seems to be going to my butt. I keep gaining weight but my butt is still remaining flat Is it possible to get the fat I burned back? 2
Replies
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What other exercises have you been doing? Do you do a lot of cardio as well? How much weight are you using when you do your squats, are you doing a smith or barbell with wights -- how many squats are a time?0
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How long have you been doing these squats? You couldn't have "accidentally" made such a big change in just a few days.3
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Do more squats (and other glute exercises), grow some muscle on your butt instead (so long as you are eating at maintenance or in a surplus). The link in the post above mine will take you to exactly the right place for that.2
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If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.10 -
If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
Listen to sardelsa here! Check out her pictures and find out more about her story. She could (and probably should) write the book on how to build awesome glutes. What she accomplished is truly inspiring!!
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@mmapags Agreed! Miss Sardelsa has definitely put in the hard work. And, from what I understand, done it at home. Quite inspiring, to be honest.
@sardelsa You really should consider (please understand the spirit of my comments...I do not know you!) putting together some sort of program for the ladies to follow. Even if it is simply a "this is what I looked like xx years ago, this is what I did over that time frame and here are the progression pics". Preface that all with a "this worked for me....there is no guarantee that it will work for you" and the ladies would have a really great example.
And, then here is where the added value would come in....and why it would def be worth it for you to consider doing this: you could talk about the progression and what paths you took and why. Everyone responds differently to training, there are queues that help "you" take the best path for "you", etc etc etc. Anyway, you know what I mean! Keep up the awesome work.6 -
@itsaneesham Like others have stated, you can not really spot gain or spot reduce. When you gain weight or when you loose weight you do things according to your genetics. And, where ever that might be....that is usually the first place where you gain weight and the last place from which you loose weight. And, feel free to replace "gain weight" or "loosed weight" with "gain body fat" and "loose body fat".
So, if I carry weight on my back - for example - when I gain weight the first place that extra weight | body fat is going is my back. And, when it is time to cut and I start that process, the last place that it goes away will be - yep, you guessed it - my back.
There is not toooooo much that we can do about that.
Now, if you want to build the booty, there are definitely things that you can do. Remember, the booty is three muscles....so you can def make that bigger. And more shapely (whatever that might mean for you).
Another part of building a bigger booty is the 'perception' of a bigger booty. So, if the parts around your booty get a little smaller....then your booty will appear that much bigger.
Besides Miss Sardelsa (and a few others...) there is a dude by the name of Bret Contreras. He is the Glute God. He is your friend. He has a program out there called Strong Curves that works for lots and lots of women. You might consider looking at this program. It is freely available. Bret C also has some programs for sale. I would definitely recommend looking at the Strong Curves program and deciding if you want to follow it. Totally your call.4 -
@mmapags @CWShultz27105 thank you...seriously you both are too kind! I don't really feel like I have done anything extraordinary, really just consistency over a long period of time.
I really can't say enough great things about Strong Curves and both Bret Contreras and Kellie Davis. Really amazing what the right programming and training can do.
Haha maybe someday (with more experience and training) I will write a program, especially for the women that workout at home with limited equipment, clearly you can be very successful without ever stepping foot in a gym.
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@sardelsa No, actually, we are not! You are very modest and humble. AWESOME! Good for you. I am a former high school and college athlete (long time ago...in a different world). I understand the hard work, the motivation, the focus, the attention to detail, the sacrifice, the dedication that goes into 'performance at a high level'. I also understand the drive to keep it once you finally get it. And, you said the magic word: consistency. I use a slightly different word: Adherence. In this context, both are the same (show up, every day, day-in, day-out).
Anyway, keep on keeping on Miss Sardelsa. And, if you ever do write that program, please let me know. I know several ladies down here who would likely be interested (something different.....).1 -
CWShultz27105 wrote: »@sardelsa No, actually, we are not! You are very modest and humble. AWESOME! Good for you. I am a former high school and college athlete (long time ago...in a different world). I understand the hard work, the motivation, the focus, the attention to detail, the sacrifice, the dedication that goes into 'performance at a high level'. I also understand the drive to keep it once you finally get it. And, you said the magic word: consistency. I use a slightly different word: Adherence. In this context, both are the same (show up, every day, day-in, day-out).
Anyway, keep on keeping on Miss Sardelsa. And, if you ever do write that program, please let me know. I know several ladies down here who would likely be interested (something different.....).
Cosigned. She has not only accomplished wonderful things, she is a delightful person!1 -
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Squats, Lunges, etc actually build a butt.... not with fat but muscle. Soooo if you're losing fat that's great! Just keep doing the squats and lunges. It'll come back (: on my weight loss journey I lost my butt. Then gained it back lifting heavy and quitting cardio! The before is after losing the weight I wanted, the second is heavy lifting and building muscle! All I do my glutes 2-3x a week!6
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I'm about to start training (strength) for a couple of reasons. One of those is so I can GET a butt. It sounds like I have a butt like you... none existent.... flat. My wife says every pair of pants I wear are "baggy butt". I hope squatting will give me a butt.1
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If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
That, unfortunately, seems to be exactly what happened. The calories I consumed became much lower than the amount I would burn since I began doing sports over about a month ago. While my calorie count was lower than it should have been, I was doing lots of squats with dumbells and butt exercises.
I have a few questions if you wouldn't mind answering:
-Is there a way I can gain muscle in my glutes without going to the gym?
-Now, the amount of calories I eat each day is the same/a little over than the amount I burn, would it be okay for me to do squats with dumbells again or would I receive the same results as before?
-What macros would you recommend? At the moment, my diet consists of about 20% of protein, should I increase the amount of protein I consume?
Thank you for your insightful comment you posted earlier by the way!
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itsaneesham wrote: »If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
That, unfortunately, seems to be exactly what happened. The calories I consumed became much lower than the amount I would burn since I began doing sports over about a month ago. While my calorie count was lower than it should have been, I was doing lots of squats with dumbells and butt exercises.
I have a few questions if you wouldn't mind answering:
-Is there a way I can gain muscle in my glutes without going to the gym?
-Now, the amount of calories I eat each day is the same/a little over than the amount I burn, would it be okay for me to do squats with dumbells again or would I receive the same results as before?
-What macros would you recommend? At the moment, my diet consists of about 20% of protein, should I increase the amount of protein I consume?
Thank you for your insightful comment you posted earlier by the way!
From my point of view u should eat well do more abs and do two days a week legs would hel u gain fats and muscles and burn ur belly fat.. I think might work5 -
itsaneesham wrote: »If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
That, unfortunately, seems to be exactly what happened. The calories I consumed became much lower than the amount I would burn since I began doing sports over about a month ago. While my calorie count was lower than it should have been, I was doing lots of squats with dumbells and butt exercises.
I have a few questions if you wouldn't mind answering:
-Is there a way I can gain muscle in my glutes without going to the gym?
-Now, the amount of calories I eat each day is the same/a little over than the amount I burn, would it be okay for me to do squats with dumbells again or would I receive the same results as before?
-What macros would you recommend? At the moment, my diet consists of about 20% of protein, should I increase the amount of protein I consume?
Thank you for your insightful comment you posted earlier by the way!
You can do all this at home.
Look into the already designed programs posted up thread, don't use your own.
Eat at maintenance plus a little more to put you in a slight calorie surplus to help you gain fat and muscle whilst following a progressive overload program. Increase your protein but instead of looking at protein as a percentage, look at in terms of grams per your body weight (.8 to 1 gram).1 -
itsaneesham wrote: »If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
That, unfortunately, seems to be exactly what happened. The calories I consumed became much lower than the amount I would burn since I began doing sports over about a month ago. While my calorie count was lower than it should have been, I was doing lots of squats with dumbells and butt exercises.
I have a few questions if you wouldn't mind answering:
-Is there a way I can gain muscle in my glutes without going to the gym?
-Now, the amount of calories I eat each day is the same/a little over than the amount I burn, would it be okay for me to do squats with dumbells again or would I receive the same results as before?
-What macros would you recommend? At the moment, my diet consists of about 20% of protein, should I increase the amount of protein I consume?
Thank you for your insightful comment you posted earlier by the way!
What kind of equipment do you have at home? I workout at home, but I have barbells, plates, dumbbells, kettlebells, cable machine, pull-up bar, etc. It is easier with more equipment, but it not impossible.
As mentioned above, definitely look into Strong Curves.. there are a variety of programs in there that are very adaptable depending on what equipment you have to work with. It is much more than squats and lunges.
I would eat in a surplus, I would say no more than 250cals over per day to gain 0.5lb per week. Keep going until you are happy with the size or you feel your bodyfat getting too high.
Since % can vary greatly depending on calorie intake, I go by grams per lean body mass/bodyweight.
Pro: .8 to 1g
Fats: .35 to .6g
Carbs: The rest
Anymore protein than above, especially during a bulk, really isn't necessary.1 -
itsaneesham wrote: »If you are losing weight even while doing lower body work, you will lose fat. If you carry fat on your glutes, then it will disappear from there according to your genetics (as there is no way that I know of to maintain fat in certain areas during weight loss, that would be the dream wouldn't it!). Strength training is great as it will help maintain the muscle in the area as you lose, but if your butt is small and flat (as you say) you either lost muscle or you didn't have adequate muscle to begin with.
If you want to build up your glutes you can do so by gaining weight to build muscle there.. so eating in a surplus and progressive lifting (with focus on the glutes), and hope that the fat you also gain will go to that area. There are no guarantees obviously and fat may go to your midsection or other unwanted places instead.
That, unfortunately, seems to be exactly what happened. The calories I consumed became much lower than the amount I would burn since I began doing sports over about a month ago. While my calorie count was lower than it should have been, I was doing lots of squats with dumbells and butt exercises.
I have a few questions if you wouldn't mind answering:
-Is there a way I can gain muscle in my glutes without going to the gym?
-Now, the amount of calories I eat each day is the same/a little over than the amount I burn, would it be okay for me to do squats with dumbells again or would I receive the same results as before?
-What macros would you recommend? At the moment, my diet consists of about 20% of protein, should I increase the amount of protein I consume?
Thank you for your insightful comment you posted earlier by the way!
What kind of equipment do you have at home? I workout at home, but I have barbells, plates, dumbbells, kettlebells, cable machine, pull-up bar, etc. It is easier with more equipment, but it not impossible.
As mentioned above, definitely look into Strong Curves.. there are a variety of programs in there that are very adaptable depending on what equipment you have to work with. It is much more than squats and lunges.
I would eat in a surplus, I would say no more than 250cals over per day to gain 0.5lb per week. Keep going until you are happy with the size or you feel your bodyfat getting too high.
Since % can vary greatly depending on calorie intake, I go by grams per lean body mass/bodyweight.
Pro: .8 to 1g
Fats: .35 to .6g
Carbs: The rest
Anymore protein than above, especially during a bulk, really isn't necessary.
All I have currently are dumbells, stretch band, and a yoga ball. I would love to get more quitment but it is on the more costly side. And sounds good, I'll check out Strong Curves and I'll calculate & follow the macros, thank you!1 -
All u have to do is lean forward and go all the way down to make squats work ur butt more. Don't lean forward so far it hurts but go all way down. U can't do as much weight that way but it will definitely build ur butt fast0
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Different people - due to the way their body is built - have a different 'excellent form' when squatting.
Leaning forward may or may not be a good idea.
Honestly, I can not think of any way that leaning forward in the back squat can be good. I mean, you are pushing your heals through the floor, right? Normally speaking, anyway. Leaning forward will bring you on your toes....recipe for disaster. Generally speaking.....
Anyone have any suggestions as to when leaning forward in the back squat *can* be a good thing? I am all ears and would love to learn something new....
And, no disrespect intended, @catsislife!0 -
itsaneesham wrote: »I used to have a soft squishy butt that I loved so much. I began doing leg exercises (squats with weights, lunges, etc.) thinking it would make my butt bigger, I was completely wrong. Unfortunately for me, it seems that I have ACCIDENTALLY burned the fat in my butt My butt is now small and flat now. I even feel the bones in my butt which I haven't felt in years. I literally HATE my butt now and I would do anything to get my old butt back. Recently I have been eating alot, hoping I might gain fat in my butt, but no fat seems to be going to my butt. I keep gaining weight but my butt is still remaining flat Is it possible to get the fat I burned back?
You can't spot gain the weight there (unless that was the last place your weight happened to come off - in which case eat more and regain the fat).
You can work on building muscle - which will give you a shapely, but not so 'squishy' behind. Check out Strong Curves, for instance.. it focuses largely on the glutes.
Squats, for many people, mostly target the quads (the muscles on the front of the thigh) and don't do much for the glutes.0
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