Sam and Jeff Kappel, Founders: freakyfastfatloss.com
“So OK… I know this is a weird question… I have just recently gotten down to my desired weight and now everyone says I have no butt. I’m thinking the only way for me to get my butt back is to eat….so ive been eating overload (which makes me sick). is there anything to do to keep my desired weight and get my butt back?! haha sorry for the random question, but I’m hoping you can help or give me some feedback on a workout.”
We hear the above question a lot and it is not that weird of a question. We hear it with a lot of different people and they have the same question… How do I keep my arms, chest, back the same size, but lose weight and fat? Or, why did I lose my butt, biceps, back when I lost all my weight? Remember, your butt is a muscle group. There are two reasons why you could lose size with weight loss.
- You actually lost your muscle mass and not the fat. Your size shrunk because you lost the actual muscle. This happens due to eating the wrong foods that do not contribute to maintaining your lean muscle, and not doing the right strength training workouts.
- Or, your muscle groups are small to begin with and the size you had before was actually fat. For example, you had a nice butt with some size, but then you lost weight and size. A lot of that weight and size you lost was actually fat, but your muscle group underneath is small. So if you have a small butt muscle which is covered in fat and you lose that fat, the size will shrink. You did not lose the muscle mass, but just lost the fat around that muscle. “No Butt” syndrome. You now just have to build that muscle up with strength training, and eat the right foods that will help. If you want to lose body fat and still keep your butt or other muscle groups follow the tips below.
You need to feed your body the right foods to keep or build lean muscle, while losing fat and weight. If you are eating the wrong foods you may lose weight and size, but you may be losing muscle mass as well. When this happens, you lose your true muscle size. If you have a muscular butt, biceps or back and you feed your body the wrong foods while losing weight, you will lose muscle mass. You have to eat very clean fat burning foods, that allow you to maintain and build healthy lean muscle while you are losing fat. Foods like salmon, avocados, fresh spinach, grass fed beef and chicken, sprouts, almonds, cucumbers organic rice or almond proteins help build and maintain lean muscle. If your muscle group is small in the first place, but covered in fat, the size will shrink down to that true muscle size. For example, if your butt muscle is small, but it’s covered in fat which gives it size, and you lose that fat, your butt will shrink. So, more than likely, the lady with the question above lost her butt size because she lost all the fat surrounding her butt muscle.. or she lost weight but also lost her muscle mass. If her butt is small underneath that fat, she will lose that size and have “no butt.” So to answer part of her question, she needs to eat healthy clean foods that fuel fat loss but build and maintain healthy lean muscle. If she genetically has a large butt muscle, but has lost it with unhealthy weight loss, or If her butt muscles are small to begin with, she needs to read our second suggestion.
If your muscles are small underneath the fat, you need to build them up. If you have lost your desired weight and you find yourself with “no butt” you need to build it up. You do not need to over eat to build muscle. Let us repeat that, you DO NOT and SHOULD NOT over eat to build up muscle. It will make you sick, it will cause you to gain the fat you lost, along with other health complications. You will get your size back, but it will be in the form of fat and more times than none the size will contain cellulite. So, what we suggest, is building those muscles up while eating the right foods that fuel muscle growth. We will talk a little more about a routine to do for building up your booty and giving it the size you desire. Our second suggestion, build your muscles up with the right type of strength training. You need to include some low repetition/high weight butt and leg workouts to build your muscle size. Low repetition and high weight workouts will build muscle size.
Our third tip is to consume a lot of omega 3, 6, 9 oils. These oils are in the forms of fish oil, flax oil, sunflower oil, and avocados just to name a few. These oils and fats are not only great for your heart, brain, skin, hair, but they increase muscle growth. Remember, omega fatty acids DO NOT cause you to gain fat, but they help you lose fat while building long lasting lean muscle. So while you are working on building your butt, biceps, back, legs, triceps or abs, take your oils to increase your muscle growth. Be liberal with your omega oil consumption and make sure it is cold pressed. Work your tolerance up, we suggest anywhere from 10 to 50 grams a day.
Let us recap the answer to the above question. If you lost or have “no butt” syndrome, you need to build your butt muscle up with low rep/high weight butt exercises, eat fat burning/muscle building foods and take a lot of omega 3, 6, 9′s. There could be two factors why you lose the size. Like we said above, you may not be eating the right things and have actually lost muscle size instead of the fat, or you lost the fat surrounding the muscle and the muscle group is just small.
Here is an example of a great butt workout that will build it up, tone your butt and tone your legs. Lose body fat and still keep your butt with this great workout.
Note: The weight you use should be determined by how hard it is on your last 2 reps. You want to make sure you are challenging your muscles so they grow. Your last 2 reps should be hard and burn, but you should have total control over the weight. Never take on weight that you do not have control over, you run the risk of getting hurt.
Remember, eat healthy foods that burn fat and build muscle. If you want to build more size to certain areas of your body, implement low rep/high weight exercises into your routine and make sure you are taking a lot of omega 3, 6, 9′s. Now go lose body fat and still keep your butt, or should we say, get your butt to work and lose body fat!