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 menace3000
.. ft Elite Status
 
Gender : Male Posts : 5436
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Losing fat off your butt/making it smaller/more firm....is a matter of losing overall body fat...through cardio, resistance training, and nutrition.....you need to create a calorie deficit....in other words to burn more calories than you consume...
To get a nice butt....you need to focus on big exercises that target the hip/butt area
Squats....full....as low as possible... ATG(ass to the ground...appropriate name...) are perfect...they hit glutes the hardest....
Deadlifts...and the variations....Romanian, stiff legged, dimel, etc...
If your gym got a reverse glute/ham machine ....then it's amazing as well at targeting this area....its not just for powerlifters anymore....
75% of 1rm is approx your 10 rep max, just by adding these 2 exercises, you can get great results...
For example:
Monday:
ATG Squats(12*, 8 sets of 3 reps at 70-80% of 1rm, 2 min rest in between sets)
Thursday:
Deadlifts(12*,8 sets of 3 reps at 70-75% of 1rm, 2 min rest in between sets)
do these exercises first in your workouts...before anything else....
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menace3000
.. ft Elite Status
Gender : Male Posts : 5436
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The reason you have cellulite is probably because the weight gain was too fast originally....so the skin lost some of its elasticity.....which is common...I am guessing you need to lose another 10-20lb while hitting the weights hard to 'firm up' your body....
You can try my suggestions from the previous post...
75% of 1rm is approx your 10 rep max, just by adding these 2 exercises, you can get great results...
Monday:
(Parallel Squats,ATG Squats,High Box Squats)(rotate every week) (12*, 8 sets of 3 reps at 70-80% of 1rm, 2 min rest in between sets)
Thursday:
Deadlifts/Stiff Legged Deadlifts/Romanian Deadlifts(rotate these exercises every week)(12*,8 sets of 3 reps at 70-75% of 1rm, 2 min rest in between sets)
do these exercises first in your workouts...before anything else....
If you're short on time pick slightly lighter weight than I posted, something around 60-65% and rest only 30-60 seconds per set....
Also remember to keep losing weight, you slowly have to be cutting the calories(caloric daily intake) by 100-200 every couple of weeks with cardio to go along with it.....also as you start doing more weight training boost your protein intake slightly....aim for at least 100g daily split in 5 meals/snacks....while still hitting the caloric goals(you
ll probably need to cut some carbs/fat)
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stephsthinkin
.. ft Novice Status
Gender : Female Posts : 2
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You are truly right!
I've been working on glutes, legs and calves for about a month and a half just doing
lunges 4*12,10,8,6 -from 70lbs. to 100lbs
hack squats 4*20,15,12,10 -from 160lbs. to 180lbs.
leg extensions,quads 4*20,15,10,8-from 40lbs to 60lbs.
hamstrings curls 4*20,15,10,8 -from 55lbs. to 100 lbs.
I was doing legs and glutes twice a week, but I'm not seeing quick results, so I bumped it up to 3x a week. I also take protien drinks with glutemine and amino acids to help build and recover my muscles.
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Quoting from menace3000:
deep squats....where you touch butt to calves...be ready to use much less weight then normal...with dumbells or barbell
deadlifts...with dumbells or barbell...works extremely well...and fast...
stiff legged deadlifts are also a good variation...
lunges are good
smith machine squats with legs to the front...and going down deep...as deep as you can....
there are also some good machines...like the multi hip ones...on which you can do 2-3 different exercises for the upper thighs....
As a woman you have much less testosterone than a male...so you naturally cannot get the muscular build of a man to begin with....you will gain lean muscle and still lose body fat but you won't become manly or huge...those are myths that never seem to go away...
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m_eavey
.. ft Professional
Gender : Female Posts : 5
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Kat,
Good job, I actually have done "The butt book" by Tosca Reno, has 5 plus a bonus exercise for a better derriere, butt, ass, whatever, lol. It includes diet tips to help lose fat, like the statement, "Fast food begets FAT butts"
Non machine or Appartatus Exercises:
#1 Leg kickbacks: either with or without weight but they suggest using ankle weights.
#2 Hip Thrusts: My personal favorite, you can also vary the width of your feet and also use a medicine ball or weight on your stomach for resistance, more effective with squeezes and pulses at the top of the thrust.
#3 Squats: Of course this is in the butt and quads BIBLE, lol
#4 Walking Lunges: This is great for the butt and legs, especially using weight resistance.
#5 Mule kicks from a kneeling position, on the extension hold for a 2 or 4 count with the foot flexed.
And Mystery Exercise #6 While walking or taking stairs give your glutes a squeeze each time you take a step. An fast and effortless way to work that butt while you're walking anyway.
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