Nick B

Hi,

I've been training for a while now and have seen great improvements on my upper body and arms. I don't train my legs as much as my upper body due to them naturally being muscular and large, yet I do train them about once a week.

I do a fair amount of cardio in the gym, mainly crosstraining, but I compete in competitive football so that helps alot.

However, naturally I have a preety large backside, and even though my physique is lean and my bodyfat low, fat has accumulated on my ****. At the moment the most I'm doing I'm doing on that area is cardio and leg press.

What cardio and anaerobic exercises are best for burning fat and building muscle in that area. Also if I build bigger gluts, will I find shifting fat on my bum easier.


Thanks for any advice.

Tatyana

I can hear Kim's word's echoing in my ears now 'Lunge till you are sick'

You can do lunges with:

Smith machine

Free barbell

Walking lunges with dumbells or barbell


Running and walking stairs

SQUATS, higher reps, 20 -25 reps, 4 to 5 sets

Reclining Hamstring curls also hit my glutes when done with slow controlled reps

I also find back extensions hit my 'upper glutes' if that makes any sense, what it feels like to me.

Those adductors machine (pushing out) works the 'outer glute'.

There are those butt blaster machines in the gym, not really sure about those, most people don't do them correctly.

AND of course, don't forget the diet.

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Nick B

Thanks for your help. Yeah I have a good strict diet in place mainly carbs and protein as I'm doing a mixture of cardio and bodybuilding.

I do run a fair bit, but in the gym I prefer the cross trainer.

I think I'll give lunges a try, and the other exercises. I have seen the glut machine in the gym but it just seems a bit odd, and when I tried it out I didn't like it to be honest, felt like bnothing was happening.

Tatyana

If you use the butt blasters, it is best not to take any of the tension off the muscle, so the movement is from having both of your knees together and then pushing back, not forcing it down from having your leg like you are going to step.

THEN you are working your quads.

What sort of cardio are you doing? Just a long session at the same intensity or are you mixing it up?

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kathleenbilly

As a man when I lose weight (Fat) off my body,

Ie my belly, I also lose weight off my bum which I can't afford to lose...I hate having no ar*se

Thats genetics for you! lol

Oh well a bit belly won't hurt I suppose :tongue10:

Tatyana

Hate to break the news to you Billy, but storing fat around your middle is the worse place to store it!

'The tendency to central obesity' puts people seems to indicate a higher risk of type II diabetes and cardiovacular disease.

Storing fat on your ass and legs, and, this is the yuck bit, as cellulite, is actually the healthiest way to store fat.

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T

You can build a butt using the same exercises.

jugganaut

The rowing machine works wonders for me. A 20-25 minute rowing session, at least 3 days a week on a moderate setting will give you a whole body workout. You will notice an equal amount of fatloss over the entire body. Just my 2 cents.

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It's not pain your feeling, its progress.