pancake Bum :(

[Wink]

Hi everyone.

i am new to the forum. I am 25 yr old female from Australia. I have a problem.

i am a little overweight but not obese or anything. The thing i am most unhappy about is my bum. I have a weird looking bum. i do not know if it's genetics or what but my back side looks like an old woman in her 50's! seriously it's embarrassing that my bum looks like one of a 50-60 yr old woman than of someone my age. lol

This is a picture i found online on some surgeons website. this is not my bum but the before picture is basically how my bum looks. it's hard to explain so i thought i'll post a picture instead.

View attachment 5952


anyway i am wondering some things.

1, can i change it to look like the After picture without surgery or is just genetics that i am doomed to have an old ladies butt?

2, how do i change it to the After picture? is it simply losing weight/fat because part of my problem as you can see from the picture is the fat on my hips/top of bum?

3, is it more than losing the fat/weight?

 

[Bryan Jenks]

1.) YOU DON'T NEED SURGERY.
2.) heavy squats at a weight you can move for 5-8 reps will build the muscle, losing fat will show off the muscle better
3.) YES, buildings the muscle.

 

[JustinRVA]

5x5 Squats!

I agree with Bryan. Get on those squats. @$$ to grass!

I don't always agree with body weight stuff, but for somebody who has no experience squatting, bad form with too much weight could really mess your back up. I know the Squat Challenge was a thing for a while. Have you tried that?



I would have just inserted the image, but it was too big and I want you to be able to read it. Start out with that. Once you get your form down, try holding some dumb bells by your side for added weight. I would do an all around weight routine though. Don't just work your legs. You'll be all disproportionate then.

You need to get your diet in check too to lose that extra bit of fat you want to kick off. I'm a heavy lifter though, so you won't want to be taking diet advice from me. The only thing I can really tell you is to try to keep your carbs to a minimum and burn more calories than you take in. Uphill running/jogging will help your legs/butt as well.

Are you a member at a gym?

 

[Goldfish]

Firstly, I notice a lot more going on in the after than just a butt lift. Assuming it's a legit before and after, they've taken a lot of stuff off the sides, and frankly make her hips look more like a man's hips than a woman's hips. I'm not sure if you're looking at the whole content of the picture or just the butt shape itself. If it's just the shape of the butt, simply building your glutes and lowering body fat will do the trick.

As Justin and Bryan have said, squats (performed correctly, with proper core and lower back tightness and glute drive) will go a long way to building up the glutes. This should be done separately from losing weight for best results: spend some time either maintaining weight or very slowly gaining weight to allow the glutes to grow while you train them, then slowly lose weight to cull the excess body fat. I tend to recommend guys gain about 0.5lb/week while building muscle, and then lose 1lb/week while cutting excess fat. Since women grow muscle at a slower rate, you might want to gain weight even slower than that -- say, 1lb/month. Unfortunately, the slower you gain weight, the harder it is to reliably track, as water weight fluctuates by about 5lb/day. Weight loss would still be targeted at about the same rate.

For either goal, you'll have to adjust your diet somewhat. I'd recommend starting out with focusing on building your glutes. Assume, for argument's sake, that you burn 10kcal/min of actual training (don't include rest times). If you do 3 sets of each: squats (great compound movement that will work your glutes a lot if performed correctly), overhead press (using your glutes and thighs to keep your body tight), rows (again, using your glutes, to keep your lower back from fatiguing early) and hyperextensions (one of the best glute exercises, when performed correctly), and each set lasts a minute, that's 12min of actual work, so an estimated 120kcal workout. Each exercise, in reality, burns a different amount of energy, and this varies based on range of motion, number of reps, body weight, added weight, speed etc, but 10kcal/min of resistance training with compound exercises is a good average. So, assuming that's the workout you go with, do that 3 non-consecutive days per week, and increase your current calorie consumption by 120-200kcal/day, which will give you a slight weekly surplus and see you gaining weight very slowly to facilitate growing your glutes. As much as possible, make the extra calories come from wholesome food: complex carbs (fruit [which also contains a lot of simple carbs, but is still good for you], vegetables, whole grains), protein (meat, eggs, dairy), and/or non-trans-fat.

When it comes time to get rid of the excess body fat, reduce calorie consumption by about 500kcal/day. If after a month you've lost 3-5lb, maintain that rate of weight loss. If you've lost less than 3lb, reduce calories by another 100kcal/day, and repeat until you're either losing 3-5lb/month or are as low in body fat as you want to be (whichever comes first). If you get down to your preferred body fat level but still don't have the glutes you're after, add 500-700kcal/day back into your diet and slowly build more muscle.

You should be training the same way whether you're trying to gain muscle or lose fat. The training that gives you glutes (and muscle elsewhere) while gaining weight will preserve that same muscle mass while losing weight.

I hope this is helpful and answers your questions.