Big Arse! How to get rid?

donmeister

Not sure if this is the right section but anyways,Christmas is over and I'm trying to get back to training/fitness. And I need advice.....

Im 6'2 and 15 stone 4 lb,which is about 96kg.....Ive a pretty slim body,except my thighs/glutes/ass are massive! Im wondering what types of exercises will get rid/tone my thighs and glutes,because google isnt throwing up anything!

Any help/advice much appreciated!

Wood

If you want to train your glutes,quads,hams, then squats, front squats, leg extension, leg curl, stiff leg deadlift, and glute ham raise.

If you want to lose the fat in just that area, you can't. Well you can but it'll come from all over your body not just there. You cannot spot reduce fat. The only way to do it is with proper diet and cardio.

Enjoy, read the stickies at the top and check out the diet and nutrition forum for ideas.

AARRRGH

Eat clean food (i.e. unprocessed food) and get a regular cardio routine. I would also recommend starting a weights routine so you get a "toned" look.

Read the stickies! The information contained in the stickies is as good as you will get anywhere else in the world!!!!!

corribdude

Wood wrote: »

If you want to train your glutes,quads,hams, then squats, front squats, leg extension, leg curl, stiff leg deadlift, and glute ham raise.

His goal is to reduce the size of his glutes not to gain strength as such, so I would recommend staying away from squatting as it will only make them bigger. If you do decide to squat op make sure your stance is narrow to focus more on your quads. I recommend doing some cardio to burn fat all over and concentrate on bringing up your other areas so they are more in proportion.

g'em

corribdude wrote: »

His goal is to reduce the size of his glutes not to gain strength as such, so I would recommend staying away from squatting as it will only make them bigger.

It's verrrry rare for a guy to have glutes that are too big from doing too many squats (goodness knows I have conducted extensive observational research on this :cool:), by and large the big ass is simply from a relatively normal size bum covered with an unnecessarily thick layer of wobble on it.

I'd be inclined to say keep the squats, but firm up the diet.

yomchi

goodness knows I have conducted extensive observational research on this

hee hee

Climate Expert

Truthfully I would say surgery. Maybe its the sort of fat that you can train away with a good diet but a lot of the times its just your shape.

corribdude

g'em wrote: »

It's verrrry rare for a guy to have glutes that are too big from doing too many squats (goodness knows I have conducted extensive observational research on this :cool:), by and large the big ass is simply from a relatively normal size bum covered with an unnecessarily thick layer of wobble on it.

I'd be inclined to say keep the squats, but firm up the diet.

The op has naturally big thighs glutes, he didn't say he got them from squatting, that's how I interpreted his post anyway. The thing is squats will put serious muscle on your glutes and quads, if he has a big ass (or as he says himself a massive one) and it is already out of proportion squatting is going to make the situation worse, probably even more so as his body type is naturally susceptible to putting on extra mass in the thigh glute area. Not everyone will have this problem but as someone who puts on mass way faster on the lower body I can say that squats and deads made me outgrow all my trousers in a couple of months and the op hardly wants to have to go up another trouser size.

yomchi

Climate Expert wrote: »

Truthfully I would say surgery. Maybe its the sort of fat that you can train away with a good diet but a lot of the times its just your shape.

Stick to the climate mate.

Climate Expert

Jon wrote: »

Stick to the climate mate.

Care to argue my point? Some people have a shape, bodybuilders included. You can manipulate that shape up to a point and it can take serious dedication.

yomchi

Climate Expert wrote: »

Care to argue my point? Some people have a shape, bodybuilders included. You can manipulate that shape up to a point and it can take serious dedication.

Not really.
You're stating the obvious there ^

Climate Expert

Jon wrote: »

Not really.
You're stating the obvious there ^

Well then the next time don't bother posting if you've nothing to add.

yomchi

Climate Expert wrote: »

Well then the next time don't bother posting if you've nothing to add.

I had something to add I added it, You're posting rubbish, telling somebody to go get surgery because he has big glutes. Jebus H, you're watching too much Kerry Katona TV.

donmeister

Thanks everyone for the replies! Looks like the diet(or lack there of) is going have to change + plenty of cardio,lunges and squats! :rolleyes:

yomchi

donmeister wrote: »

Thanks everyone for the replies! Looks like the diet(or lack there of) is going have to change + plenty of cardio,lunges and squats! :rolleyes:

Burn it baby - Nothing like a bit of hard work.

Good luck.

Climate Expert

Jon wrote: »

I had something to add I added it, You're posting rubbish, telling somebody to go get surgery because he has big glutes. Jebus H, you're watching too much Kerry Katona TV.

Yeah good man.

Jimmy Bottlehead

Its true though, this is the fitness forum... the OP specifically asked if there was anything fitness related he could do. It hardly sounds like a life numbing cause of depression for him! And besides, 'Yeah good man' is hardly worthy of even typing.

On topic... OP, maybe if you train your legs harder than before, they'll grow and maybe look more in proportion to your back? And deadlifts should get your lower back thicker, so that might help too?

g'em

corribdude wrote: »

The op has naturally big thighs glutes, he didn't say he got them from squatting, that's how I interpreted his post anyway.

Aye, I saw it the same way. I would dispute how much size squats would really put onto a blokes' ass though - I know a lot of big squatters and none of them would have anything near to a massive rear end - at least not if they're relatively lean everywhere else. Again, there's that observational research shush, Jon, it's scientific, I promise

You're right though, people will respond in different ways, but given that squats are such a fantastic exercise I just hate seeing them dismissed unecessarily! My own bum has definitely gotten much, much firmer from a lot of squatting, and heavy squatting at that, but it's been my diet that's helped it reduce significantly in size.



Climate Expert: you're on thin ice, very, very thin ice. Advising surgery is not constructive or helpful. Keep it up and you know where this will end.

Everyone else: don't feed the troll please.

Climate Expert

g'em wrote: »

Aye, I saw it the same way. I would dispute how much size squats would really put onto a blokes' ass though - I know a lot of big squatters and none of them would have anything near to a massive rear end - at least not if they're relatively lean everywhere else. Again, there's that observational research shush, Jon, it's scientific, I promise

You're right though, people will respond in different ways, but given that squats are such a fantastic exercise I just hate seeing them dismissed unecessarily! My own bum has definitely gotten much, much firmer from a lot of squatting, and heavy squatting at that, but it's been my diet that's helped it reduce significantly in size.



Climate Expert: you're on thin ice, very, very thin ice. Advising surgery is not constructive or helpful. Keep it up and you know where this will end.

Everyone else: don't feed the troll please.

I'm a troll now? What about my aldi thread, very helpful to a lot of people. I didn't suggest surgery I was just using it to make a point.

g'em

Climate Expert wrote: »

I'm a troll now? What about my aldi thread, very helpful to a lot of people. I didn't suggest surgery I was just using it to make a point.

One serious thread does not negate muppetry on another. Perhaps you did have a point but your sentence construct left your post very open to misinterpretation. Anyway, if you want to argue this with me take it to PM, there's no need to derail this thread any more than it already has. Consider that a warning to get back OT or leave be.

davyjose

Good article on T-nation about Glute training. Some workout tips for it too.

http://www.t-nation.com/free_online_article/sports_body_training_performance/glute_training_for_dudes

Physical Appearance

Now I know everybody here is lifting strictly for health (note the sarcasm), but if you were to consider the effects of glute training on your physique you might like to know that women check out your body, too. In fact, you might also like to know that they don't find it sexy when your ass is so flat that it looks like you just poured pancake batter down the back of your pants.

To make matters worse, having weak glutes leads to a postural fault called anterior pelvic tilt where your lower back is lordodic (hyperextended), making your butt stick out in the back and your stomach stick out in the front.

This is one reason why someone who is relatively lean can actually look like they have a stomach when they actually don't. As sexy as this sounds, I would guess that most women don't dream of a guy that has a stomach he can rest his dinner plate on and a flat butt that sticks out.

Training your glutes can dramatically improve your lordodic posture and give your backside some shape so you don't have to staple your pants to your lower back just to get them to stay up.

Climate Expert

Did anybody know who that bodybuilder is with the six pack on his arse? It was really messed up looking.

yomchi

My own bum has definitely gotten much, much firmer from a lot of squatting

I'm sorry G'em, I just don't believe that for a minute. Scientific research is needed here, so seeing as though i'm the most highly qualified to carry this out, I'll be down to the college tomorrow, white lab coat and all for squeez testing