I'm a recent college grad and I'm trying to get in shape! I have been going to the gym since January, and I didn't see a lot of results for a long time. After doing some research, I discovered that I needed to increase my caloric intake to build muscle, the problem is that I also want to lose fat, which for me is only around the ass area (not a good luck for a guy!). So my problem is that I am trying to lose weight, but cutting my calories is only depleting the hard earned muscle I got. I know that that I have to cut and than build mass, but all I end up doing is losing the muscle and getting a skeletal top-half of my body, and I can't lose my excess fat. If there's anyone who can give me some concrete advice on how to solve this, as well as how to deal with having all of my excess fat being stored in one area, (makes it hard when you're trying to build mass but not look ridiculous) I'd certainly appreciate all the help I could get.
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Need Help with Fitness Goals
- Thread starter Eawesome
- Start date
It seems you have already made one critical decision and that is in choosing to pursue one goal at a time of losing fat.
The solution to maintaining muscle mass during a period of fat loss can be achieved through three synergistic ways
1. The fat loss period should be short in duration, say 1 month.
2. Keep the volume low on the strength exercises, but keep the intensity, or weight lifted high. Stick in the 1-5 rep range and around 10 total "working reps" per workout per exercise
3. Stick with compound exercises: Squats, Deadlifts, Presses, Pullups, and Rows
What does your routine currently look like?
Best of Wishes,
Kyle
The solution to maintaining muscle mass during a period of fat loss can be achieved through three synergistic ways
1. The fat loss period should be short in duration, say 1 month.
2. Keep the volume low on the strength exercises, but keep the intensity, or weight lifted high. Stick in the 1-5 rep range and around 10 total "working reps" per workout per exercise
3. Stick with compound exercises: Squats, Deadlifts, Presses, Pullups, and Rows
What does your routine currently look like?
Best of Wishes,
Kyle
Last edited by a moderator:
The extra fat under your butt isn't just the result of extra fat but also poor muscle tone. Unfortunately, you cannot pick and choose where you lose fat. It develops all over your body at the same time, and if your butt is your problem area, it's likely the last place you'll see improvement because it has the most fat to lose. Don’t fret.
The good news is that you can start having a better rear view even before the fat is completely gone by working your lower body and developing muscles to give your butt more of a shape.
You are working under some assumption. Just come out from there and take a more reasonable approach. Just read all of my advice carefully:
• Divide your weight in pounds by 2.2, and then multiply it by 9.99. Multiply your height in inches by 2.545, and then multiply by 6.25. Multiply your age in years by 4.92. Add the results of the weight and height equations together, and then subtract the result of the age equation.
• Create a 500-calorie deficit every day to lose a pound per week. You can eat 500 fewer calories or burn 500 calories with exercise, but the most sustainable option is to do a little of both.
• Perform an hour of aerobic exercise per day, five days per week. Use a moderate pace; you should be able to talk, but not sing. Add occasional fast intervals to boost your caloric burn. To boost your butt, try incline running or walking, or hop on the stair climber at the gym. Kickboxing targets the glutes with every kick and serves as a social experience as well.
• Start a full-body resistance training program, working every major muscle group twice per week. Use resistance bands, dumbbells or gym machines, and do two sets of eight to 12 reps. Use a weight heavy enough that the last two reps of each set are very difficult. The more muscle you build, the more calories your body will burn by just existing.
• Dedicate three days per week to performing butt and thigh exercises to speed your results. Perform body weight exercises like squats and lunges, and hold dumbbells in your hands when the un-weighted exercise becomes too easy.
• Add yoga poses like bridge, table and royal dancer to your workout to target the glutes. Consider ballet moves like arabesque or rear leg rises while wearing ankle weights for a major butt burner that will help sculpt muscle.
Keep in mind that you are new to exercise, start slow and work your way up to an hour of moderate activity. Don't cut your calories to below 1,200 per day, or you risk slowing your metabolism and hindering your results.
The good news is that you can start having a better rear view even before the fat is completely gone by working your lower body and developing muscles to give your butt more of a shape.
You are working under some assumption. Just come out from there and take a more reasonable approach. Just read all of my advice carefully:
• Divide your weight in pounds by 2.2, and then multiply it by 9.99. Multiply your height in inches by 2.545, and then multiply by 6.25. Multiply your age in years by 4.92. Add the results of the weight and height equations together, and then subtract the result of the age equation.
• Create a 500-calorie deficit every day to lose a pound per week. You can eat 500 fewer calories or burn 500 calories with exercise, but the most sustainable option is to do a little of both.
• Perform an hour of aerobic exercise per day, five days per week. Use a moderate pace; you should be able to talk, but not sing. Add occasional fast intervals to boost your caloric burn. To boost your butt, try incline running or walking, or hop on the stair climber at the gym. Kickboxing targets the glutes with every kick and serves as a social experience as well.
• Start a full-body resistance training program, working every major muscle group twice per week. Use resistance bands, dumbbells or gym machines, and do two sets of eight to 12 reps. Use a weight heavy enough that the last two reps of each set are very difficult. The more muscle you build, the more calories your body will burn by just existing.
• Dedicate three days per week to performing butt and thigh exercises to speed your results. Perform body weight exercises like squats and lunges, and hold dumbbells in your hands when the un-weighted exercise becomes too easy.
• Add yoga poses like bridge, table and royal dancer to your workout to target the glutes. Consider ballet moves like arabesque or rear leg rises while wearing ankle weights for a major butt burner that will help sculpt muscle.
Keep in mind that you are new to exercise, start slow and work your way up to an hour of moderate activity. Don't cut your calories to below 1,200 per day, or you risk slowing your metabolism and hindering your results.