I need your help!

J

joannetidayag

0
Hello Everyone,
I'm 28 years old, slender and very new on this site. I'm asking anyone's help/suggestions. I really appreciated if you could help me on how to get a nice bum atleast. I have this very flat buttocks that i'm not happy about. Is there any way i could improve this? Are there any exercises really works on this? If there is, please specify. I dont know a lot things about fitness. please help me. Thank you very much.


Joanne::eek:
 
Your booty is a muscle just like the muscles in your arm. You can make your muscles grow by following the correct dietary and resistance training regime. If adding some size to your frame is a goal, you should post your stats, exact goals, and what you are currently doing if anything.

I will tell you right now that increasing muscle mass, especially on a female, is a tough road. However, very doable, and the journey can be fun.

I look forward to hearing from you!
 
hi, how are you. thanks for replying on my post. i dont know how to get back to you so i just added you on my yahoo messenger list. I hope you'll get this. Anyway, i'm currently doing nothing. just trying to get some info. I'm really focusing on my buttocks right now. I wanted to improve some of my body parts but for now, i have only one goal. I'm 5'3, slender body type (98 pounds). I have no diet either. I'm really new on this thing. I hope, i can hear from you again shortly. Again, thanks a lot!
 
Well, for starters, if you can't really target on one body part and that's it. I would only ever recommend a balanced weight training regiment targeting your whole body. Sometimes, when there is a lagging body part, you can do a "specialization" program which focuses on one specific body part mostly, but you still hit the rest of your body, even during a specialization program.

To grow your butt muscles, you are going to need to focus on leg exercises like squats and deadlifts, which should be the core of any weight training regiment anyways.

I think your best bet would be to join a gym if you don't have access to weights at your home. I have not been around here for a while, but hopefully there are some stickies about nutrition and training. If not, post here again and we can work on nutrition and resistance training program design.
 
hi, how are you? thank you again. so far, we have only stepper,treadmill and bike in our house. does any of these help? how do u do deadlifts and squats by the way?
 
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Squat ( you don't have to go that low though, but at least take the quads parallel with the floor or a little deeper)

Deadlift really hits the lower back, butt and back of the legs hard. use STRICT form on these to reduce potential for lower back injury.
 
hi there, thanks for replying to this post. ok, i tried to do this dedlift squat but it really hurts my leg. i feel that the focus of this is on the leg only. I dont feel anything happening to my bum. Is there any way that i can go straight to my butt?
 
I agree with the posts above. Remember that a lot of our muscles are inter-connected. So while doing some of the exercises malkore suggested... you will also be working the legs.

You have a small frame. If I were you I would start with your nutrition. Are you bringing in enough calories to build muscle? Are you eating enough protein, etc.

Then I'd get into either a full body weight routine or a split routine. At first you should focus on proper form and learning the exercise correctly. Once you are comfortable with the exercise then you can focus on lifting a heavier weight. Lifting heavier weights will help you build some muscle (so long as you are eating properly).

The only way to shape your butt is to either add fat or add muscle. I'd suggest adding muscle :)

Oh, hiking is excellent for working the booty!
 
Thanks for the reply. Can you suggest me what's the best nutrition to take for building muscle? I would appreciate that. One more is, i'm currently doing or trying this so called butt lift, butt kicker, leg lift and lateral step-up. Do u think these things helps or do u think it's gonna work? I tried set-up but it really hurts my leg, still doing though but not that much. thank you very much.
 
I highly suggest going to your local bookstore and reading up on nutrition books (NOT diet books!). My personal favorite is .

Basically, just try eating 5-7 well-balanced meals...this would mean you'd be eating every 2 to 3 hours. Each meal should be relatively small and nicely portioned, all containing a source of protein, carbohydrates, and fats (healthy, unsaturated fats).
 
To find out how many carbs/proteins/fats you need to consume... find a daily caloric intake calculator (I PM'ed you one that works well). That calculator will tell you how many calories you need to consume each day to maintain your current weight.

You will want to add about 100-200 to that number. Now you have a new daily caloric intake number to help BUILD muscle. You should eat 6 meals per day. So divide your new number by 6. Eat that amount of calories at each meal.

Stick with me here... let's assume you are to eat 300 calories at each meal. Now we need to determine how many of those calories should be from carbs/proteins and fats. An acceptable percentage breakdown is 35/35/30.

So using that ratio, we get:

Carbs Per Meal- 105 calories
Protein Per Meal- 105 calories
Fat Per Meal- 90 Calories

This is a general guideline. Just use the calculator I sent you through PM. Hope that helps you out a bit. The main points to building muscle- eat slightly more calories than needed and make them protein calories. Lift heavy weights and focus on strength training more than cardio.
 
Thank you very much guys for all the information. I do appreciate it. I have anothere question. I'm doing this barbel full squat(barbell on my shoulder). It really hurts my legs but not much on my butt. Does it mean that it's just gonna tone up my leg? Besides, it really hurts my upper back. Is this normal or i'm just not doing the exercise well? One more is, if i'm gonna exercise often, does it help to achieve my goal faster? Please tell if these helps. Now i'm currently doing 70-80 times barbell full squat plus 2 different exercise for toning up butt. I'm doing this mornings and evenings. Do you think this is gonna work? also my nutrition ofcourse. thank you very much.
 
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