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  1. #1
    Registered User Caldef's Avatar
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    Fat loss versus building glutes

    Hi, sorry if this has already been done before or if it's in the wrong section.

    I've been working quite hard over the past 18 months, I had gotten fat and so now I've lost about 18 kilos, and back to a much better shape overall, which obviously I'm happy about.

    Since my main focus was losing fat, I've mostly done it through calorie deficit and lots of cardio (I actually love running, rowing, etc, it makes me feel really happy and I now understand what runners high is all about)

    But through all this my butt has kinda shrunk.

    My main goal is still fat loss,and I am more worried about the size of my waist than having a big booty but how difficult is it to develop your butt muscles whilst still losing fat everywhere else? Or should I just keep focusing on fat loss?
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  2. #2
    Focus on yourself kimm4's Avatar
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    Originally Posted by Caldef View Post
    Hi, sorry if this has already been done before or if it's in the wrong section.

    I've been working quite hard over the past 18 months, I had gotten fat and so now I've lost about 18 kilos, and back to a much better shape overall, which obviously I'm happy about.

    Since my main focus was losing fat, I've mostly done it through calorie deficit and lots of cardio (I actually love running, rowing, etc, it makes me feel really happy and I now understand what runners high is all about)

    But through all this my butt has kinda shrunk.

    My main goal is still fat loss,and I am more worried about the size of my waist than having a big booty but how difficult is it to develop your butt muscles whilst still losing fat everywhere else? Or should I just keep focusing on fat loss?
    Fat loss and building muscle are 2 different goals so you need to pick where you want to start. Building your glutes or any other body part is done by eating in a calorie surplus and staying consistent with a heavy lifting program.

    Congrats on your fat loss and good luck!
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  3. #3
    Registered User Caldef's Avatar
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    Thank you Kimm4

    I guess in that case then I'd rather focus on losing fat, at least for a little while longer.

    Thank you!
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    Registered User sardelsa's Avatar
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    Were you doing any lifting while you lost weight? I would recommend lifting while losing to help retain muscle vs. just doing cardio alone. If you still have weight to lose, definitely start incorporating lifting now. Make sure you start following a progressive lifting program, something like Strong Curves with focus on the glutes is a great one.

    Also when you get to goal and you find you aren't satisfied with your muscle size you can run a small surplus to build up the glutes.
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  5. #5
    Registered User Caldef's Avatar
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    Originally Posted by sardelsa View Post
    Were you doing any lifting while you lost weight? I would recommend lifting while losing to help retain muscle vs. just doing cardio alone. If you still have weight to lose, definitely start incorporating lifting now. Make sure you start following a progressive lifting program, something like Strong Curves with focus on the glutes is a great one.

    Also when you get to goal and you find you aren't satisfied with your muscle size you can run a small surplus to build up the glutes.
    I do a small amount of lifting but only on the weight machines. Maybe I need to start doing a few squats, and at least tone the muscles that are already there.

    Have got a half marathon next weekend so won't do any major changes this week (don't want sore muscles beforehand) but after that. I'll have a look into that strong curves programme too, thank you!
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    Originally Posted by Caldef View Post
    I do a small amount of lifting but only on the weight machines. Maybe I need to start doing a few squats, and at least tone the muscles that are already there.

    Have got a half marathon next weekend so won't do any major changes this week (don't want sore muscles beforehand) but after that. I'll have a look into that strong curves programme too, thank you!
    Good luck on your half marathon. Think about focusing on building your glutes after you've done that.
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    Registered User Caldef's Avatar
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    Originally Posted by NerdyLady View Post
    Good luck on your half marathon. Think about focusing on building your glutes after you've done that.
    Thank you I'm a bit nervous, it's my first time running THAT far but worst case scenario I'll walk the last few km. But hopefully run the whole way!
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