My Bum is gonna vanish, I just know it!!

Mrs_Doyle

OK, when I was skinnier I had no bum. Honestly, I didn't even have a little crease where my leg stopped and my bum began.
I have always been top heavy and at my slimmest I would have been a size 8/10 on bottom and a 12 on top.
When I put on a bit of weight one of the only positives was the fact that I finally a developed a bum, and some hips, and I looked more in proportion.

When I had my assessment in the gym a few weeks ago I made clear that one of my main goals was to tone up my arms, and back, which have become fairly flabby in recent months.

My work out is as follows:

Bike - Level 7 - 10mins
Treadmill - Walk 3 Mins 7kph - Run 2 Mins 9.5kph - total 20mins
Stepper - Level 10 - 10mins
Cross Trainer - Level 5 - 10mins

Then to the weights
3kg weights

Bicep Curl - 3 x 20
The one were ya lift your arms straight out - 3 x 15
Frontal Lift - 3x 15

Lateral Pull - 9.5kg - 3X 20

Shoulder Press - 5kg - 3 X 15

Sit Ups - 3 X 20
Side sit ups - 3 X 20

Now I have to say, my legs are really toned right now, I can feel the muscle in my thighs and calf without even clenching, and I am delighted with that, but, the downside is that I can already see my hips and bum beginning to shrink and I really don't want them to.

Ideally I would slim down on top, and stay exactly as I am right now on the bottom half.

Is there anything I can do to make sure I don't lose too much weight from my bottom half?

po0k

From what I've read in this forum, you can't do spot-reduction/control where on your body you lose the weight.

Kinetic^

Start doing squats and you'll get a J-lo like no other!!!

Mrs_Doyle

SyxPak wrote:

From what I've read in this forum, you can't do spot-reduction/control where on your body you lose the weight.

I know, and whenever I gain weight it always hits my upper body first, and whenever I lose weight it always comes off the bottom half first. How unfair is that?

I might start doing a few squats actually, how many? and is there anything else that can be done?

Dr4gul4

I'm tempted to say this tread is useless without pics, but i know the result

As Kenny said for the ladies, squats will get you the J-lo look, im sure you could also throw in some Lunges also, there quite good for working that area.

Kinetic^

Mrs_Doyle wrote:

I might start doing a few squats actually, how many? and is there anything else that can be done?

One of the more knowledgeable mentors about the place will be able to tell you that.

Also some bulgarian squats, they is good for the booty and legs.

brianthebard

Dr4gul4 wrote:

I'm tempted to say this tread is useless without pics, but i know the result

Roffles I was thinking the same thing. Mrs Doyle you can have my ass!

Patto

Mrs_Doyle wrote:

My work out is as follows:

Bike - Level 7 - 10mins
Treadmill - Walk 3 Mins 7kph - Run 2 Mins 9.5kph - total 20mins
Stepper - Level 10 - 10mins
Cross Trainer - Level 5 - 10mins

Then to the weights
3kg weights

Bicep Curl - 3 x 20
The one were ya lift your arms straight out - 3 x 15
Frontal Lift - 3x 15

Lateral Pull - 9.5kg - 3X 20

Shoulder Press - 5kg - 3 X 15

Sit Ups - 3 X 20
Side sit ups - 3 X 20

That is a PC girly programme if I ever saw one. A shopping bag weighs more than 3Kgs and your average girl off the street will be able to Lat Pull down up to 1/2 their body weight without any training.

For your legs and your bum you need to be doing squats, lunges and maybe some deadlifts. And deep ones at that with reasonably heavy weights.

My advise: Get a personal trainer if you can afford it. You get what you pay for, personal trainers in most gyms are hit and miss and they are not contracted by you so they don't give a crap if your get results or not. You pay enough for gym membership, why throw good money after bad with an ineffective programme. You can figure it all out for yourself and with hard work you will achieve your goals eventually. But why reinvent the wheel, its all been done before, get advise and tuition from someone who really knows what they are talking about.

Mrs_Doyle

Patto wrote:

That is a PC girly programme if I ever saw one. A shopping bag weighs more than 3Kgs and your average girl off the street will be able to Lat Pull down up to 1/2 their body weight without any training.

For your legs and your bum you need to be doing squats, lunges and maybe some deadlifts. And deep ones at that with reasonably heavy weights.

My advise: Get a personal trainer if you can afford it. You get what you pay for, personal trainers in most gyms are hit and miss and they are not contracted by you so they don't give a crap if your get results or not. You pay enough for gym membership, why throw good money after bad with an ineffective programme. You can figure it all out for yourself and with hard work you will achieve your goals eventually. But why reinvent the wheel, its all been done before, get advise and tuition from someone who really knows what they are talking about.

To be fair, right now that work out still stretches me.

Up until recently my work out revolved only around cardio and I only had weights introduced to my workout a couple of weeks ago.
As soon as I feel like my current work out is getting too easy for my I will up the tempo, but for now its enough.

As for the personal trainer, I would love one but I'm currently going through a mortgage application and it just wouldn't be possible.

hunnymonster

Patto wrote:

... and your average girl off the street will be able to Lat Pull down up to 1/2 their body weight without any training......

I've only just managed to knock out 3x12 at 57% of my body weight. Moved up to 71% this morning (which is the next plate up in my gym) and I was looking for a bucket of ice water to plunge into after 3x6. I'm the first to admit I'm not strong but I'm not the average girl off the street either.

cowzerp

O'k a few things ms doyle-that program is terrible at best and needs to go-there is no balance in it at all and is just a group of exercises you could have picked yourself, the other thing is the squatting thing going on here-squats is probably the best weight exercise known to man but it wont give someone with no bum a bum like j lo! most women never gain any noticable muscle mass when training but tighten up there flabby muscle-this is what people refer to as tone. your small bum features is genetic and will go back small if you lower your body fat to what it was before-if you gain body fat-you'll get your bum back! if we could shape our bodies this way and that just by performing certain exercises the world would be full of super models and i would be a very happy man-choose which you prefer(small bum and slim or bum and chubby) i'd go slim all day-or get midway-not too slim or heavy-you might retain some of your posterior pride...
ps ask for a new trainer as if 1 of my instructors gave this program i'd send them back to college.

t-ha

If you want to build up your bum and thighs a bit then lunge lunge lunge. As for bodyfat coming off unevenly - sorry I can't really help you on that one.

With the lunges, just pick up some dumbells, try to maintain an upright posture and lunge forward ten times on each leg (20 total), and repeat four times. You can probably add that into your current programme which has no leg work I can see.

Also personally I would say to do four sets of your exercises, and do the weights before your cardio. Actually to be completely honest I would suggest a different programme altogether. Try the one Transform posted a while back (think it's stickied?).

Mrs_Doyle

Wow, I can't believe you all think my programme is so crappy.
And here's me thinking I'm doing a great job!

TerrorFirmer

Mrs_Doyle wrote:

Wow, I can't believe you all think my programme is so crappy.
And here's me thinking I'm doing a great job!

It's better then nothing, try to remember that. Just try and shape it up a bit better for your next session...

t-ha

Mrs_Doyle wrote:

Wow, I can't believe you all think my programme is so crappy.
And here's me thinking I'm doing a great job!

It's not about how good a job you are doing, no-one is questioning how much effort your putting in and that is probably the single most important thing at the end of the day.

However, if we take "putting the effort in" as a pre-requisite, then you're better off focusing your efforts to get the results you want more efficiently.

You want to lose weight, decrease your upper-body size & increase your lower-body size. Yet your programme consists of upper-body isolated movements (where one muscle group is 'isolated' for work, such as the biceps in a bicep curl). Isolated exercises don't burn off fat as well as compounds (where many muscle groups are required to do the movement, like a press-up or a squat), and if you succeed in building any muscle it will be on your upper body where you don't want it & not on your lower body where you do want it. It just doesn't make that much sense given your goals. The extra sets I recommended are simply because women, on average, have difficulty recruiting & fatigueing their muscle fibres as quickly as men so an extra set can be useful.

Kinetic^

Lads and ladettes, hold your horsies!!! Mrs_Doyle's program is not ****. It's the beginning and nothing else is to be expected of it except for a taste of what is to come. You have to start somewhere. Jumping into an onslaught of different compound and isolation exercises will more than likely confuse her and turn her off going to the gym.

As Mr. T-ha said, introduce the lunges. Maybe even some bodyweight Bulgarian Squats (see stickies for how to do them).

What gym are you in? One of the more experienced users could adivse you if they were in the same gym.

t-ha

I don't like the text of this article, so don't read it , but you might find the programme at the bottom suitable for you.

Edit: agree with Kenny ^^^, if this is all confusing then just keep doing what you're doing but add the lunges in. You'll make good progress doing what you're doing, we're just discussing details.

t-ha

cowzerp wrote:

your small bum features is genetic and will go back small if you lower your body fat to what it was before-if you gain body fat-you'll get your bum back! if we could shape our bodies this way and that just by performing certain exercises the world would be full of super models and i would be a very happy man

we can shape our bodies this way, but it takes effort, time and consistency which is why not everyone in the world looks perfect. Figure competitors do this all the time.

g'em

t-ha wrote:

I don't like the text of this article, so don't read it , but you might find the programme at the bottom suitable for you.

Edit: agree with Kenny ^^^, if this is all confusing then just keep doing what you're doing but add the lunges in. You'll make good progress doing what you're doing, we're just discussing details.

that bloody article... :mad: this one is better (in that it actually has *gasp* real lifts in it)

Mrs Doyle as someone who has had rather a prominent (kind podgy) derrier, lost it from weight loss and now has a "squatters bum" (high, rounded and reasonably ghetto, although not altogether small at all, bum if I say so myself - Dragan feel free to insert appropriate compliment here, you're always the first one to tell me whem my bum looks buff/ rough ) thanks to squats, lunges and split squats. Very effective excercises for the lady who loves a pert n' perky be-hind.

Kinetic^

Allow me Dragan..........Baby got back!!!

Dr4gul4

g'em wrote:

as someone who has had rather a prominent (kind podgy) derrier,

pics or it didnt happen !!

:rolleyes:

brianthebard

Definitely a TINWOP thread at this stage...if it makes you more comfortable girls I'll put a pic of my ass up first

Mrs_Doyle

brianthebard wrote:

Definitely a TINWOP thread at this stage...if it makes you more comfortable girls I'll put a pic of my ass up first

lol, go for it!

brianthebard

There's actually a picture of me from my 21st a few weeks ago, in the chipper with my jeans down. So I'm giving ye all a few minutes to vacate the thread before I post it up!

Dr4gul4

brianthebard wrote:

if it makes you more comfortable girls I'll put a pic of my ass up first

I'll not offer to do the same however

HardyEustace

have same lack of derrier, I like to say its small but perfectly formed!

Anyway, started running last year and developed a bottom for the first time in my life. Would recommend running if you want one too! Mind you, was marathon running so not sure what short distance training would yield.

g'em

8 exercises for a Rock Hard Female Butt (that's the article title, not my interpretation )

Go on then Brian, show us yer bum

Dragan

g'em wrote:

Dragan feel free to insert appropriate compliment here, you're always the first one to tell me whem my bum looks buff/ rough

Well, it ain't my fault you have some decent junk in the trunk!!!

brianthebard

Very well then!

I make no apologies for quality, I was drunk and the guy who took the photo was too, but such is life. Here's me in the local chipper;




Fastastic, no?

Mrs_Doyle

brianthebard wrote:

Very well then!

I make no apologies for quality, I was drunk and the guy who took the photo was too, but such is life. Here's me in the local chipper;



Fastastic, no?

Ha ha ha! That's brilliant! Buns o' steel for sure!

Dragan

You need more hamstring!!!

brianthebard

Lolz. Its leg day today, what should I be doing to improve my ass???

Sangre

Mrs_Doyle wrote:

I know, and whenever I gain weight it always hits my upper body first, and whenever I lose weight it always comes off the bottom half first. How unfair is that?

Same with everyone, the first place you put on weight is usually the last place you'll lose it e.g. stomachs for guys.

Anyway, no here is questioning your effort, they just want you to put that effort to better use to help you achieve your goals.

Transform

Mrs dolye from this personal trainer yes your program is girly and you need to lunge your ass off for great buns

hunnymonster

Mrs Doyle, It might help if you explained to the experts why your current routine challenges you enough. Do the weights feel heavy? Are you doing them very fast, are you having to really concentrate on posture and balance to perform the movements? I'm sure there are other considerations I haven't thought of?



Can I ask about the cardio? Is there a reason you jump between the different machines all in the same session? The only potential reason that jumps out at me is if you are doing a type of intervals session where you really ramp up your heart rate on one and then use the time moving between them to let it drop down? An alternative approach would be to alternate between the machines on different days so monday bike, tuesday stepper etc and use them for a longer period. That way your heart rate would stay moderately elevated for longer.

Sleepy

Mrs_Doyle wrote:

Wow, I can't believe you all think my programme is so crappy.
And here's me thinking I'm doing a great job!

Just remember Mrs_Doyle, you didn't create the program, your trainer did. It's her that the guys are criticising, not you. You're in the gym and lifting some weights (even if they're not very heavy ones yet) which is more than most people do!

If some of the posters seem a little short in describing your program it's through frustration at the ignorance of the general population (and even some gym instructors) at how to get in shape. Looking at the Fitness journals here and the body transformations that some people here have gone through, I'm inclined to take their advice over most gym instructors. I think I can speak for all of the regs in here in saying that you've made the hardest steps: the ones through the door. The trick now is to not take the easiest ones: the ones running out the door!

Mrs_Doyle

hunnymonster wrote:

Mrs Doyle, It might help if you explained to the experts why your current routine challenges you enough. Do the weights feel heavy? Are you doing them very fast, are you having to really concentrate on posture and balance to perform the movements? I'm sure there are other considerations I haven't thought of?

Well simply because I'm not very fit and healthy at the moment, and although I hope to become fitter, and healthier, it takes time.
Right now I find my current work out a bit tough, in a couple of weeks time, as my fitness levels improve, I probably wont.

Would you suggest I take on an even tougher work out and run the risk of finding it too difficult and giving up? I am not a gym bunny, I have let myself go, and the sad reality is I need to do this in baby steps.

A few months ago I was really wrecked after just 30mins on the treadmill, now I'm doing 50mins of cardio plus weights - to me, that's a big improvement.

Can I ask about the cardio? Is there a reason you jump between the different machines all in the same session?

The only reason I'm doing what I'm doing is because it is the work out that was given to me by an instructor at the gym.

Dr4gul4

brianthebard wrote:

Fastastic, no?

Dude


nearly lost the dinner there

hunnymonster

:)sorry mrs doyle if I sounded critical that wasn't the intention at all.:) As the others have said, you're doing great and consistently getting to the gym and improving. It's just that you may be able to increase the rate of improvement by picking the brains (or the brawn ) of the people on here.





<-- excess of smileys to prove I'm not trying to be nasty!

Mrs_Doyle

hunnymonster wrote:

:)sorry mrs doyle if I sounded critical that wasn't the intention at all.:) As the others have said, you're doing great and consistently getting to the gym and improving. It's just that you may be able to increase the rate of improvement by picking the brains (or the brawn ) of the people on here.





<-- excess of smileys to prove I'm not trying to be nasty!

OK, fair enough.

So here's the thing, the instructor is my friends sister, I don't want to offend her/piss her off by telling her you all think her work out is a bit crap.

If I tell her I'd like to ad the extra goal and working on my bum, could we play about with my current work out successfully?

Kinetic^

Mrs_Doyle wrote:

OK, fair enough.

So here's the thing, the instructor is my friends sister, I don't want to offend her/piss her off by telling her you all think her work out is a bit crap.

If I tell her I'd like to ad the extra goal and working on my bum, could we play about with my current work out successfully?

If you give me her number I can break it to her easily.....my middle name is discretion!!:D

Just say you read a few things on the net and was wondering if you could work them into your routine.....show her the 8 way thing that G'em gave you.

Then when new workout is ready, do it and see how you feel. Post the workout here and we'll advise you. But do the workout before posting it here so you can see how your body reacts to it.

brianthebard

Dr4gul4 wrote:

Dude


nearly lost the dinner there

*Cries*

g'em

BtB - in fairness, you do actually seem to have a nice bum!! You're tall and have the potential to be quite broad so keep putting the effort in at the gym and I think it'll pay off well. But dude, what's with the hair!??!

Mrs Doyle, your program is all fluff and no stuff. 10 min on one cardio machine, 10 min on another... meh, at this stage steady state cardio all the same irrespective of what machine you use. You're as well off to spend the time on one machine rather than chop and change. And fwiw 50 min is faaar too long. When you get fitter what's really happening is that your body is becoming more efficent at using oxygen - the fitter you are aerobically the fewer enrgy you require to perfrom i.e. you will use fewer calories. Sucks eh?

But weights are different. With weights you increase lean muscle, and you don't ever really get "used" to anything - as you get stronger, you increase the resistance i.e. the weight you lift so that you are *always* pushing your body to work harder.

A good diet gets rid of fat. Cardio is a helping hand for it. Weights will give you the lean muscle that make you look... ahem... "toned" and raise your resting metabolic rate so that you continue to burn fat even when you're doing nothing.

Even something simple like lunges and squats for legs, lat pulls for your back, push ups/ DB presses for your chest and curls/ kickbacks for arms would be an improvement on what you have there.

Mrs_Doyle

g'em wrote:

the fitter you are aerobically the fewer enrgy you require to perfrom i.e. you will use fewer calories. Sucks eh.

I didn't no that. Well I still have a bit of weight to drop, which is why they have me doing so much cardio.
I'd like to drop 10lbs - 15lbs, if possible.
Some good tips guys, thanks very much.
Also, there is what appears to be a fairly decent water aerobics class at the gym, would it be of any use to me, with regard to toning my arms and upper back?

I know I probably frustrate a lot of you guys by being so clueless, I'm sorry.

g'em

Dragan wrote:

Well, it ain't my fault you have some decent junk in the trunk!!!

thank you my lovely, you know all the right things to say

And you too Kenny

Dragan

Mrs_Doyle wrote:

So here's the thing, the instructor is my friends sister, I don't want to offend her/piss her off by telling her you all think her work out is a bit crap.

If I tell her I'd like to ad the extra goal and working on my bum, could we play about with my current work out successfully?

I tend to not hold back over stuff like that. Physical development is important, and if you putting the effort in then you need to sure your getting the best results!! But thats just me.

Just say to here that since you started you have figured out some very specific goals. That you did some reading and lunges and such seem to be good options and ask her what she thinks?

If she's worth her salt she'll say your right.

Dragan

g'em wrote:

thank you my lovely, you know all the right things to say

Yes
I know.......words......and.......things?

* falls over from thinking too much *

brianthebard

g'em wrote:

BtB - in fairness, you do actually seem to have a nice bum!! You're tall and have the potential to be quite broad so keep putting the effort in at the gym and I think it'll pay off well. But dude, what's with the hair!??!

What's wrong with my hair???? Actually I thnk it was raining that night so its a bit...off. Not that its exactly stylish anyways. Ok I'll stop hijacking the thread now.

Kinetic^

I just tell em what they want to hear........it saves me a lot of headaches and other pain!!!

g'em

brianthebard wrote:

What's wrong with my hair???? Actually I thnk it was raining that night so its a bit...off. Not that its exactly stylish anyways. Ok I'll stop hijacking the thread now.

Dude, a woman compliments your bum and instead you have a hissy fit about a throwaway comment about your hair??? Bless your cotton socks

brianthebard

g'em wrote:

Dude, a woman compliments your bum and instead you have a hissy fit about a throwaway comment about your hair??? Bless your cotton socks

I really need to work on my wimmen skills