Glutes

tagben
tagben Posts: 72
edited October 7 in Fitness and Exercise
hi guys!

I know I know, there is not such a thing as spot reduction but seriously, I want to lose weight everywhere else except my butt! Im doing leg press/kettle bells, and my cardio consist of incline on treadmill or stairmaster, So I feel like Im already doing a pretty good job lifting and toning it and I am happy with the results !

I want to maintain the size and shape, while continue on losing everywhere else, I really don't want to lose it with the pounds! Is that possible?!

Replies

  • tagben
    tagben Posts: 72
    No body has one answer for that?!
  • koosdel
    koosdel Posts: 3,317 Member
    Just keep doing what you're doing.
  • Nitachi
    Nitachi Posts: 142
    Squats, replace that fat in the butt with some nice firm muscle
  • dlangenfeld
    dlangenfeld Posts: 119
    Do squats with high weights.
  • munkeyfunk
    munkeyfunk Posts: 141 Member
    Heavy squats and lunges, and maybe some deadlifts will build nice glutes.

    Good Luck!!!
  • RacerX_14
    RacerX_14 Posts: 578 Member
    Yep, all of the above. Good luck!
  • sharonus
    sharonus Posts: 102
    I see that a 30 pound loss is your goal. That's how much I've lost and although my butt wasn't that big before, it's pretty much non-existent now. So, you're going to lose some weight there. I have noticed that the women who use the Stairmaster and are leaning forward so that they appear to be hanging on for dear life seem to have larger butts (even when thinner elsewhere). Obviously, you want to make sure that you're on a speed that's safe for you, but it seems like that Stairmaster forward lean (rather than maintaining "model" posture) seems to help with what you're looking for.
  • Ariana_75
    Ariana_75 Posts: 224
    Lift heavy with low reps (8 - 10) pressing through the heels will activate your butt muscles. When doing leg presses, the higher you position your feet, the more you will target your butt. Diet is key as well!
  • tagben
    tagben Posts: 72
    Im acually not looking to firm it more ( i mean the more the better) buit I will even be happy if it stays the way it is now, I actually

    one of the tightest part of my body, and very worry as i lose weight to lose the muscle in there too!

    So if I understood it right, I just need to keep on using heavy weight and low rep to make sure, I don't lose any weight there!
  • mochalovies
    mochalovies Posts: 192 Member
    Lunges!! but yea, you are doing the right things!
  • kelseyhere
    kelseyhere Posts: 1,123 Member
    As long as you continue work those muscles (and by work i mean WORK), you won't lose any muslce there, even when you lose weight. The Stairmaster is definitely your friend to keep your booty lookin' like J. Lo. Like all the other posters, squats are also great. Just do high weight, low rep. Start with an olympic barbell (the 45 lb. bar) place it on the top of your back across your shoulders, and see if you can squat that for 8 reps (stick your booty all the way back when you squat and try not to let your knees go over your toes- a mirror is key). If that weight is pretty easy, up the weight until you can barely finish 8 reps. Do three sets of that a couple times a week and you'll be looking good. If you add in lunges (with kettlebells or dumbells in your hand- at least 10 lb.) that will also help while at the same time toning your inner and outer thighs.

    One other important consideration is to make sure you get enough protein. If your protein intake is way too low, your body *will* start stealing it from your muscles. If you have a hard time getting protein through your normal diet, you can make a low cal protein shake with almond milk (unsweetened Almond Silk only has 35 cals a cup) and whey protein power for only 150-200 calories total (you can even get chocolate flavored power to make it like a dessert).
  • therealangd
    therealangd Posts: 1,861 Member
    I just need to keep on using heavy weight and low rep to make sure, I don't lose any weight there!

    Genetics is what genetics is. You can't guarantee that your butt is not going to change shape if you lose weight. You know you can't spot reduce. This is the same thing. But lunges and squats will give you the best butt you can have.
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