Do Squats make your hips bigger???
bnmoyler
Posts: 133 Member
So, I had gone through a weight loss journey. I got down to about 137 lbs but looked horrible. I was skinny fat and it didn't look good. So I started doing bodypump about 3-6 days per week and ran only a couple times per week. I was eating around 1200-1400 calories when started but I just couldn't do it anymore. I literally had no fuel for my workouts and had low energy all day. Over time I slowly increased calorie intake as I increased my weights. I now eat about 1800 calories per day. Anything much less than that, I feel dizzy and miserable. But, here's the thing; I'm bigger. My hips have definitely grown and I seem to have increased waist size by 1/2 inch but I am indeed more toned. But I don't want to be bigger. I just want to be toned. How can
I achieve this? I know I can increase cardio, but I just eat more because I'm really hungry. And this is not fake hunger. I literally feel like I'm about to faint if I don't eat. So I feel like its counter productive. Ugh. I'm just so annoyed. I've been lifting weights consistently for two years now. I'm going hard with this because my body is (was) saggy and it appears to be working. By the end of the year, I do expect to start digging back in hardcore with cardio and lightening up on the lifting. Should I worry? Is this normal? My appetite is on fire all the time and it has gradually increased overtime. I can definitely tell that my metabolism has kicked into high gear and fat is started to diminished. I just want to be neat and defined but much smaller.
I achieve this? I know I can increase cardio, but I just eat more because I'm really hungry. And this is not fake hunger. I literally feel like I'm about to faint if I don't eat. So I feel like its counter productive. Ugh. I'm just so annoyed. I've been lifting weights consistently for two years now. I'm going hard with this because my body is (was) saggy and it appears to be working. By the end of the year, I do expect to start digging back in hardcore with cardio and lightening up on the lifting. Should I worry? Is this normal? My appetite is on fire all the time and it has gradually increased overtime. I can definitely tell that my metabolism has kicked into high gear and fat is started to diminished. I just want to be neat and defined but much smaller.
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Replies
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Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.0 -
Hmmm this is strange, what kind of squats are we talking about here? Heavy, light, body weight squats? How frequent? High rep, low rep? How often?
If you are doing really heavy (like maxing out) and low reps very often, I could see how this could happen. But I generally squat frequently with moderate to heavy weight (but I also do a ton of body weight squats daily, mostly to warm up before) I have always lost weight and inches. But everyone is different.
Maybe less weight and higher reps would help.0 -
Are you lifting weights or doing bodypump?1
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your hip size once your past a certain age doesn't get bigger- so Unless you're using a bone stretcher to stretch yourself- no they didn't get bigger.
And I feel like you'd know- that *kitten* is painful as f**k I'm told.0 -
If you’re more toned and still losing weight you might’ve been bloated when your measured, had food in your intestines, or lots of water weight due to your increase in carbs and exercise.
However, if you are asking if a barbell movement causes your hips. A bone structure, to grow and expand outwards. What do you think?
If you are truly in a deficit then no, your body won’t be doing anything but shrinking. A half inch? That is so minimal that it could’ve been cause by anyone of the things I listed. That’s not even the diameter of most peoples index fingers.2 -
I know your question is about your hips, but it seems like the hunger and dizziness is a bigger problem toward reaching any kind of goals. You're not going to be able to eat less if you already feel terrible, and you won't be able to work harder if you feel terrible. I see from your profile that you are vegan- do you make sure you get plenty of fats and protein? The hunger and dizziness sounds like issue with blood sugar, and for some people a high-carb diet causes really volatile blood sugars.4
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ZombieKillaPrincess wrote: »Hmmm this is strange, what kind of squats are we talking about here? Heavy, light, body weight squats? How frequent? High rep, low rep? How often?
If you are doing really heavy (like maxing out) and low reps very often, I could see how this could happen. But I generally squat frequently with moderate to heavy weight (but I also do a ton of body weight squats daily, mostly to warm up before) I have always lost weight and inches. But everyone is different.
Maybe less weight and higher reps would help.
I usually do about 100 reps pulsing and so with about 60 lbs. But, my clothes fit better but I look bigger. I don't know. Maybe it's all in my head.0 -
Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.
See that's the thing; I have dropped a pants size; it's so weird. But I look bulkier. I just don't know. It's really just my hips that are bothering me. Do squats make them bigger?! I definitely have less body fat for sure but..,0 -
Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.
See that's the thing; I have dropped a pants size; it's so weird. But I look bulkier. I just don't know. It's really just my hips that are bothering me. Do squats make them bigger?! I definitely have less body fat for sure but..,
Have you taken measurements? I mean if you gained muscle in the legs perhaps your hips can look bulkier*.. or it could be from being more defined, but if you are going down pant sizes you are likely retaining muscle there as you lose.
*I have run several bulk cycles to gain curves and it is slow.. for me at least. So my legs/glutes/hips are larger than when I was at my leanest, but still not bigger than before I started lifting. If that makes sense. This could also be a factor of pregnancy so it's really hard to know.0 -
Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.
See that's the thing; I have dropped a pants size; it's so weird. But I look bulkier. I just don't know. It's really just my hips that are bothering me. Do squats make them bigger?! I definitely have less body fat for sure but..,
Have you taken measurements? I mean if you gained muscle in the legs perhaps your hips can look bulkier*.. or it could be from being more defined, but if you are going down pant sizes you are likely retaining muscle there as you lose.
*I have run several bulk cycles to gain curves and it is slow.. for me at least. So my legs/glutes/hips are larger than when I was at my leanest, but still not bigger than before I started lifting. If that makes sense. This could also be a factor of pregnancy so it's really hard to know.
I guess you're right. I'm trying to compare me to myself at my leanest and I have to realize that's far gone. Muscle definition will always look bigger than saggy fat and skin. Fat is soft and malleable. Muscle is firm.0 -
Hips? No. Thighs, probably. You could also be holding on to slightly more water due to inflammation. You could also have increased glycogen stores.1
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I'm a vegan lifter and will gladly have a look at your meal diaries to see where you might be missing out nutritionally.1
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Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.
See that's the thing; I have dropped a pants size; it's so weird. But I look bulkier. I just don't know. It's really just my hips that are bothering me. Do squats make them bigger?! I definitely have less body fat for sure but..,
They might make your glutes bigger which could make your hips LOOK bigger from the front.0 -
And how do I decrease glycogen stores?1
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stanmann571 wrote: »Did you gain weight during that time? If you gained weight, then you may have gained muscle and fat that can make them bigger. Me personally, if I compare my size before I started lifting to now, I am smaller and fit into smaller pant sizes (sometimes have issues fitting them over the glutes but that's a different story)
In order to get smaller and "tone" you want to eat in a deficit (not too steep), get adequate protein and continue to lift weights and focus on that. Don't overdo the cardio.
See that's the thing; I have dropped a pants size; it's so weird. But I look bulkier. I just don't know. It's really just my hips that are bothering me. Do squats make them bigger?! I definitely have less body fat for sure but..,
They might make your glutes bigger which could make your hips LOOK bigger from the front.
Makes a lot of sense. Thanks!0 -
Eat less carbs and stop working out.
Glycogen is an energy source for working out. Seriously just keep eating in a deficit, that’s all you can do.0 -
Keep in mind that genetics have a strong influence on our individual range of possible shapes. For example, I am never, ever going to have an hourglass figure - 10" or so difference between waist and hips/bust sort of thing . . . short of radical surgery, anyway.
I'm 5'5". When I'm thinner, around 120 pounds, my narrow pelvis, small-ish ribcage/bust, and wider waist make me a fairly boyish, sort of sporty/athletic shape, around 34"-27"-34". When I'm fatter, I get kind of pear shaped, with most of the fat in waist/hip. Around 180 pounds, I was about 42"-36"-45".
There is no glamour girl hourglass figure in my body's genetic vocabulary. I could probably weight-train my way to a little more booty (long time, much effort) and augment my way to a bunch more bustline, but the potential is still pretty limited. Here's the thing, through: I like my body's healthy shape. It's me.
I'm not trying to be a downer, really. Try to think of me as a cranky old granny who really cares about you (I'm old enough):
Work hard to build the best self you can be, and be proud and happy about what your character, persistence, and hard work achieve. That can include goals about health and physicality, for sure. But don't stake your happiness on reaching a completely arbitrary "ideal" body shape based on how other people look, or think you should look. Work for a slim, strong, beautiful body, for sure. But don't chase an arbitrary goal that may or may not truly be you. Go after your best body, not someone else's. You'll be beautiful, guaranteed (and you are now, too).
Best wishes!
P.S. The clothing fit part s**ks for pretty much all of us, just in different ways. Sorry about that part . . . !
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Eat less carbs and stop working out.
Glycogen is an energy source for working out. Seriously just keep eating in a deficit, that’s all you can do.
A couple years ago, I slowed WAY down with working out. I'd do it like once a week and it wasn't anything crazy either. I ate much less because I wasn't hungry. I did shrink and I remember being surprised at the fact I was losing more weight while doing nothing than when I was Killing myself. So bazaar. I think there is some truth to this.
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Keep in mind that genetics have a strong influence on our individual range of possible shapes. For example, I am never, ever going to have an hourglass figure - 10" or so difference between waist and hips/bust sort of thing . . . short of radical surgery, anyway.
I'm 5'5". When I'm thinner, around 120 pounds, my narrow pelvis, small-ish ribcage/bust, and wider waist make me a fairly boyish, sort of sporty/athletic shape, around 34"-27"-34". When I'm fatter, I get kind of pear shaped, with most of the fat in waist/hip. Around 180 pounds, I was about 42"-36"-45".
There is no glamour girl hourglass figure in my body's genetic vocabulary. I could probably weight-train my way to a little more booty (long time, much effort) and augment my way to a bunch more bustline, but the potential is still pretty limited. Here's the thing, through: I like my body's healthy shape. It's me.
I'm not trying to be a downer, really. Try to think of me as a cranky old granny who really cares about you (I'm old enough):
Work hard to build the best self you can be, and be proud and happy about what your character, persistence, and hard work achieve. That can include goals about health and physicality, for sure. But don't stake your happiness on reaching a completely arbitrary "ideal" body shape based on how other people look, or think you should look. Work for a slim, strong, beautiful body, for sure. But don't chase an arbitrary goal that may or may not truly be you. Go after your best body, not someone else's. You'll be beautiful, guaranteed (and you are now, too).
Best wishes!
P.S. The clothing fit part s**ks for pretty much all of us, just in different ways. Sorry about that part . . . !
This is true. I was actually thinking about genetics earlier. My sister is very thin. She always has been. She used to body build in her younger days and till this day, she's still totally fit. However, her hips are quite large in proportion to her body. I remember her always complaining about it when I was a kid. You've just made me face the facts. And over all, I am happy. I'm more fit and toned than I've ever been so you're right; I should just focus on being the best me I can be.7 -
Keep in mind that genetics have a strong influence on our individual range of possible shapes. For example, I am never, ever going to have an hourglass figure - 10" or so difference between waist and hips/bust sort of thing . . . short of radical surgery, anyway.
I'm 5'5". When I'm thinner, around 120 pounds, my narrow pelvis, small-ish ribcage/bust, and wider waist make me a fairly boyish, sort of sporty/athletic shape, around 34"-27"-34". When I'm fatter, I get kind of pear shaped, with most of the fat in waist/hip. Around 180 pounds, I was about 42"-36"-45".
There is no glamour girl hourglass figure in my body's genetic vocabulary. I could probably weight-train my way to a little more booty (long time, much effort) and augment my way to a bunch more bustline, but the potential is still pretty limited. Here's the thing, through: I like my body's healthy shape. It's me.
I'm not trying to be a downer, really. Try to think of me as a cranky old granny who really cares about you (I'm old enough):
Work hard to build the best self you can be, and be proud and happy about what your character, persistence, and hard work achieve. That can include goals about health and physicality, for sure. But don't stake your happiness on reaching a completely arbitrary "ideal" body shape based on how other people look, or think you should look. Work for a slim, strong, beautiful body, for sure. But don't chase an arbitrary goal that may or may not truly be you. Go after your best body, not someone else's. You'll be beautiful, guaranteed (and you are now, too).
Best wishes!
P.S. The clothing fit part s**ks for pretty much all of us, just in different ways. Sorry about that part . . . !
This is true. I was actually thinking about genetics earlier. My sister is very thin. She always has been. She used to body build in her younger days and till this day, she's still totally fit. However, her hips are quite large in proportion to her body. I remember her always complaining about it when I was a kid. You've just made me face the facts. And over all, I am happy. I'm more fit and toned than I've ever been so you're right; I should just focus on being the best me I can be.
Yay! It makes me really, really happy to read that. Thank you for writing it.
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Eat less carbs and stop working out.
Glycogen is an energy source for working out. Seriously just keep eating in a deficit, that’s all you can do.
A couple years ago, I slowed WAY down with working out. I'd do it like once a week and it wasn't anything crazy either. I ate much less because I wasn't hungry. I did shrink and I remember being surprised at the fact I was losing more weight while doing nothing than when I was Killing myself. So bazaar. I think there is some truth to this.
Or you were eating so little that you physically couldn’t hold weight. The more you move, the more energy you require and that your body is going to want.
You eat more when your body works harder. Almost like how a car that gets driven everyday will require more repairs than a car that doesn’t get driven. So bazar!
Sounds like you’re just trying to cling to anything but realizing fitness isn’t linear. It’s back and forth so please get over it
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To answer the specific question: squats grow mainly your quads - front of legs - and glutes - rear end. The size of your hips doesn't mostly come from muscle except your gluteus medius - side of your butt - which is hard to grow because it's used to tilt your pelvis from side to side, they are mainly fat over bone. If you have fat on your hips you can lose weight and hope it comes off from there. If you can feel your hip bones, that's it, that's just the size you are.
"Toned" isn't really a thing. Muscles get bigger or smaller, and more or less covered with fat. There's not a simple way to make body parts tighter but not larger.1 -
I just want to add here too that I have really struggled with the whole hunger portion and I actually found out that my blood sugar was out of whack. I would get extremely hungry like really fast and my face would drain of all colour, etc. and it was terrible because then I'd go for whatever was fast (ie: carbs) to get back to normal. I have found that eating protein at every meal (and sometimes as snacks also) has helped tremendously. I no longer experience the highs and lows of quick energy and I can make it through more intense workouts, regularly because there is nutrition in my body.
It may just be a simple fix like mine. I eat eggs or protein shake in the morning, almonds as a snack, some sort of meat and veggies for lunch and again at dinner. I do some fruit if I'm starving around 2pm for quick energy, but I only do that if I'm working out that day.
Hope that helps!0 -
rheddmobile wrote: »To answer the specific question: squats grow mainly your quads - front of legs - and glutes - rear end. The size of your hips doesn't mostly come from muscle except your gluteus medius - side of your butt - which is hard to grow because it's used to tilt your pelvis from side to side, they are mainly fat over bone. If you have fat on your hips you can lose weight and hope it comes off from there. If you can feel your hip bones, that's it, that's just the size you are.
"Toned" isn't really a thing. Muscles get bigger or smaller, and more or less covered with fat. There's not a simple way to make body parts tighter but not larger.
I see. Makes sense. I can feel the bone and you're right; it's really like below the hips coming from the side of glutes.1 -
Thighs, maybe. Hips, no.
Some people are just born with wide set hips due to genetics. I have wide set hips due to genetics. You might just be retaining more weight/water in your hip area or you just have wide set hips and there's nothing wrong with that at all!0
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