Hello! I am 5'4 21 year old female and around 147 lbs. I've been going to the gym, and plan on working out throughout the summer after work. I want to build muscle in my butt, so that its bigger, not firmer; but also lose weight in my stomach so that its flatter. Do you have any suggestions as far as a workout routine, and how I should schedule my days? Also, for squats, is doing fewer reps at a bigger weight better to build muscle? rather than 200 squats in a row w/out weight. thanks!
Hi! You cannot spot reduce the body. In order for your stomach to appear flatter, you will have to burn away fat in general while also strengthening the abdominal muscles hiding underneath. To keep you body in balance, you also have to strengthen your back muscles. Together, the back and the abs form your core.
For fat-burning, a combination of HIIT cardio (high intensity interval training) and weight-training of your whole body will help you get to your goals. Both will get your metabolism cranking so that it works hard while you work out and while you are at rest. A flatter stomach is also made in the kitchen. The cleaner your foods are — fresh, whole, minimally processed— the easier time your digestive system has, so there is less bloating.
I’m wondering if there’s a typo in your letter. I’ll assume you meant that you want to build muscle in your butt so it’s firmer, not bigger. (The note says the opposite.) This is a little harder to address, not knowing your physique. If you are burning away fat all over with HIIT cardio and weight-training, you will lose inches in the glutes (butt). If you are strengthening the muscles, they will definitely be firmer and the muscles will increase in size but perhaps your hip measurement will still decrease because of weight loss.
To strengthen glutes, a variety of squats and lunges are useful. You can do them with body weight, with dumb bells, barbells, kettle bells and machines such as the hack squat or the Smith machine. Glute activation exercises such as Moving Bridge and Hamstring Curls with Stability Ball work great, too. Mountain Climbers and Planks are fabulous whole body exercises that activate glutes and your core.
Working with heavier weight for fewer reps does build mass better, but you have to work your way up in weights. Start with a weight with which you just can complete 5 to 8 reps. When you can easily complete 8 or more reps in a set, go up in weight by 5 to 10 pounds.
Doing 200 squats in a row with just body weight is not advisable. For one thing, form is everything in an effective squat. Keeping correct form with that many reps would prove impossible for most people. You’d start recruiting other muscles to help and possibly risk injury to your knees — one of the common errors is to have the knee past mid-foot during squat, which is a no-no for the knee.
For weight-training in general, your muscles require 24 to 48 hours of rest after a workout. It’s during rest that your muscles re-build themselves and actually grow stronger and begin gaining mass. Also be sure you get sufficient protein for your body to build muscle with. You don’t want your cardio sessions to start cannabilizing muscle and tearing it down.
Good luck with your goals!
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2012 Arnold Classic Amateur - Fitness (13) (by ifbbinternational)
You’ll never hear me speak against chocolate (in moderation) or candlelight dinners and flowers, but there are lots of other fun things you can do with friends, family or your romantical Valentine to make Thursday special.
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February 10, 1968: 19 year old American, Peggy Fleming wins the Olympic gold medal for figure skating in Grenoble, France.
Her award was singularly important for the American athletes and the nation as a whole, for this was the only gold medal that the U.S. Olympic team won in the 1968 Winter Games. It signaled a return to American dominance in the sport of women’s figure skating following the unprecedented tragedy when the entire 18-member US figure skating team was killed in a plane crash in 1961.
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