Getting that ass---your own!

[penguinsfan]

It's been established that women are typically butt-watchers. A good ass is one of the most beneficial assets that a man can have. For a person like myself, who has a fat, unattractive ass, what exercises/activities will build the perfect male ass, aside from fat loss? I know women can buy those "Firm" video tapes and such shit, but is there a difference between what muscles need worked for a more manly look?

 

[bigbutnottoo]

Squats, man. Squats. Also basketball has helped me.

 

[stillwantmore]

Yep! Squats, lots of reps. You dont really need to use a lot of weight either. High reps. I still have my "squat ass" from when I used to work out a lot in the Marines. Hiking helped develop it as well.

 

[penguinsfan]

Squats with either high-weight, or even bodyweight with high repetitions are going to be difficult, because I have cartilege damage in both knees. I'm not saying I'll never do them again, as I've been working on rehabing the knees for weeks, but they'll be tough for right now.

My physical activitiy consists of cardio on a recumbent bike, an elliptical cross training, and walking/jogging. The bike feels like it hits the ass some when I do a good workout. I do plan on adding an anaerobic routine, where I'll likely do leg extensions and leg press, until the knees feel better.

A coworker and I go into a debate about inline skating and bet me that I cannot skate 150 miles in a day, so I'll have that challenge when the weather breaks in April or May. I'm wanting to buy a slideboard for training purposes. That should help that ass out some.

 

[Mackinevil]

So sad that you can't do squats thee Best ASS builder... I will give you a quick run down of sports and exercises that will build the Greek God Ass, and later on the week I will give you a simple butt routine.

1. Sprinting. No male athlete has as ripped and powerful legs or even body like a track sprinter. Believe me, I have alot of female family and friends, so I've heard tons of comments on male butts/legs.

2. Incline Skating/Ice skating. If you have seen any Olympic figure/speed skater then you know they are like all legs and butt, and they're booties are the biggest as far as muscle in the sports world. It only comes 2nd to sprinting b/c it can make your butt bigger then most women prefer.

3. Stair climbing. Gives great legs and ass. Look at football players they do alot of stair work and sprinting, and women watching football aways comment on there hind parts instead of the 1-handed catch and juggle w/ 2 defenders covering them. Go figure.

4. Isometric contractions. Squeeze your damn ass together as if your manhood was trying to be taken by a jailbird name June-bug! Just like you do kegals(a form of isometric contraction) you can vary duration and length, can be done everyday, and can be done barring you are not wear tights or nut-huggers then you can do it anywhere.

Those are some things you can do right now, and get results. Like I said I will write a better routine for non-squat butt builders this week.

 

[penguinsfan]

Mackinevil, that was some awesome advice. Running is a little tough for me, with the knees, but I'm trying to get back into it. Normally, I'll ride the recumbent bike for 20+ minutes with pretty high intensity, and follow it up with walking/jogging. I like to walk 10 laps, jog 10 laps, walk 10 laps around the outside perimeter of the gymnasium where I workout. It's not much, but it's a start. A few weeks ago, three laps had me hurting for about 36 hours, so there is improvement.

I played hockey for many years, but I've been off the ice for over a year now. I love inline skating, especially distance like the 150 mile challenge by my coworker. I hope to return to playing hockey in the coming months. My therapist said that inline skating shouldn't be too hard on the knees. My only concern is that, with the unacceptable amount of fat on my ass, it might make my ass too big.

Thanks for the tips and I look forward to your forthcoming routine.

 

[Godsize]

penguinsfan -


Yo man... if ya can't do squats...do stiff-legged deadlifts.

Grab a barbell or two heavy dumbbells, now stand with your feet about shoulder-width apart, bend your knees slightly and keep 'em that way. Now with dumbbells in hand, bend at the waist and lower the weight slowly keeping your legs "stiff", looking straight ahead, don't round your back...try to keep it flat. Lower the weight almost to the floor, then slowly raise yourself back up. As you descend downward you can feel the stretch in your hamstrings... as you come up, flex your ass muscles HARD and push your pelvis outward a bit for total contraction. Squeeze your ass hard at the top of the movement.

This exercise is great for sculpting the ass. For added effectiveness, it helps to do these while standing on a block so you can lower the weight more....or you can wear boots with heels on 'em too. This exercise works the lower back muscles too...expect them to be sore as well the next day. Your lower back might fatigue before your hams and ass because your legs are such a big muscle group.

And don't be afraid of doing those wussy girl tapes like "The Firm" either. That stuff will give you a great ass ... at least that's what my girl would tell me after I did aerobics for a few months once.
And those workouts won't give you a woman ass either... c'mon now.

 

[Scrub Ducky]

I hardly have an ass,and what I have is from playing basketball.I guess the jumping and running is good, but squats would be better cuz it targets that region.It wouldnt do me any good though I wear baggy clothes so you cant tell anyway, plus i need to bulk everything else up b4 i do my ass,a stick with a big firm ass would look crazy

 

[penguinsfan]

Originally posted by Scrub Ducky
a stick with a big firm ass would look crazy

True. However, I'm not a stick, but a well-rounded fat ass!

 

[PaloMalo]

Keep up the cardio...do your best to incorporate some kind of squating, lunges (my fav. but they burn like hell ) or other weight training geared toward the area...and try out some calisthenics for the butt region....in many cases your gym may have an aerobics type of class that includes floorwork for the abs and butt...the floorwork will definitely help...I think there are even videos for it...I occasionally train with Tae Bo videos to mix up my cardio and the advanced videos have some great floorwork that burns the butt muscles without weights but I think the kicking and stuff on the rest of the video may be a bit to stressful on your knees.

Good Luck

:rocker: :rocker: :rocker: :rocker:

 

[TheExecutioner]

Hmm, i see most of you do not know the TRUTH behind getting the body you want.
Tell me do you think that by doin 150 crunches a night will give you a sixpack if you are over weight?
Penguinsfat you say you have a unattractive arse but, is it covered with fat ? you Overweight?
Truth is you can do a million squats a night but will not see the difference you want unless you get rid of the body fat simple.
The only way to do that of course is a change of diet.
Good luck
Peace.

 

[penguinsfan]

I know what you say is true. I am overweight. I have a terrible time losing weight. The average woman that bitches about her diet struggles has nothing on me.

This past September/October I spent five weeks doing over 30 min. of cardio at least five days per week, most weeks more. I seldom (not going to say I never cheated) violated my diets of lean protein, good fats, and only complex carbs low on the glycemic index. The results? I lost a whopping one pound in five weeks.

I have kind of concluded that perhaps I need to put on a few pounds of muscle to help burn the fat. Anyone that has read "Body For Life" by Bill Philips knows that one CAN add lean mass while losing body fat. I guess I'd like to start working on my ass, in the event I ever lose enough fat to make it resemble something decent.

 

[PaloMalo]

Executioner is dead right...hahaha

All the tips you have been given are shit without a proper eating plan...and the best eating plans are the simplest ones.

NO SUGAR--candy, etc.
No MILK or dairy products
TONS OF WATER (At least 1 gallon a day--more like 1.5 to 2 gallons)
Low Sodium

and try to eat only clean natural foods...less processed foods.
Less beef...more fish.
Cut out worthless carbs like bread etc. and eat more veggies.

Great Breakfast Idea that I follow

1/2 cup Old Fashioned Oatmeal (The flavorless one without all the sugar stuff like cinammon etc.) add fruit. I like frozen blueberries...mmmmm
With an egg white omlette (I use 4 egg whites and 1 or 2 whole eggs) that has ground lean turkey the one that is only 1% fat.

For me the hardest thing was getting used to eating clean. Certain foods like oatmeal don't really taste good or bad. But I eat it because I know that it is good for me. Changing the way you eat really involves changing the way that you think about food. Food doesn't really have to taste delicious. It helps but focus on eating clean and your tastes will change too. I mean if you think about it fruits taste good, right. But most people would rather grab some unhealthy chips or something rather than a peach or pear. So snack on fruits and veggies....

And load up on hot sauce...it adds flavor to low fat food that may be kinda bland without it. I can't cook so hot sauce is my friend I just smear it on almost everything, but if you know how to cook and use peppers and spicing properly you can have tasty food that is also healthy.

I like to think of eating like aiming for a bullseye. The closer you get to the center and eating perfect the better you are. Take it one day at a time, set goals, and you will get there.

Keep us Posted and if you have any questions ask away. Good Luck....no excuses you know what to do so do it NOW!!!!!!!!!

And buddy Cardio is good but don't overdo it...mix it with resistance training too. I'm on a great program where you do your cardio and weight lifting at the same time...its not for bulking up but more like getting lean and mean...more like a model or actor look.

:rocker: :rocker: :rocker: :rocker:

 

[penguinsfan]

Originally posted by PaloMalo
NO SUGAR--candy, etc.

I rarely eat it at all. I leave sugar alone altogether when I'm really trying to lose weight. I can go for weeks or months without touching the stuff.

I do have select weaknesses. I really love ice drinks like smoothies, italian ice, etc., but I have had a grand total of two such drinks since June. As I said, when it's game on, I can do my part.

No MILK or dairy products

I love to flavor my vegetable with a little shredded cheese, which has almost no carbs, but I never touch milk. In fact, if anything, I'm concerned about low calcium.

TONS OF WATER (At least 1 gallon a day--more like 1.5 to 2 gallons)

That's exactly what I do. I drink anywhere from 24 to 36 eight-ounce glasses in a normal day. As for sodium, I never salt my food, with the lone exception of steak. Actually, after reading a few articles on the internet, I became concerned that my sodium intake might be too low and actually having an adverse effect on my metabolism. I began drinking a few glasses of diet soda, while maintaining my high water intake, and, if anything, I seem to lose weight easier. I know it's had no negative effect on my neverending venture.

and try to eat only clean natural foods...less processed foods. Less beef...more fish. Cut out worthless carbs like bread etc. and eat more veggies.

It's all good advice that I try to follow the best I can. The only thing is, when I cut out carbs virtually altogether, I manage to drop weight, but pay a price. My stomach constantly feels uneasy and I often get bouts of diarrhea, especially through the first half of the day. It becomes so miserable and, as one could imagine, at times inconvenient that I always find myself eating carbs again within a few days.

 

[Godsize]

Supplement your diet with fiber (like psyllium husks)...

That oughta keep your shit in one piece. Ha ha

Low carb diets are the best diets. Period.

I've lost over 20 lbs using the Atkins Diet (or a similar plan) and haven't gained it back ever.

 

[penguinsfan]

Originally posted by Godsize
Supplement your diet with fiber (like psyllium husks)...

I've never taken fiber before. I always thought of it as relieving constipation and irregularity, so I assumed it would make the situation worse than ever.

I've lost over 20 lbs using the Atkins Diet (or a similar plan) and haven't gained it back ever.

I've found the same thing. When I go off the diet, provided I do not eat with complete recklessness and exercise no discipline, I really don't notice the pounds coming back. There's no question that no carb is a highly effective means of weight loss.

 

[LargeProfessor]

pengquinsfan........I noticed you said you worked out for 5 weeks, basically stuck with that and a good diet and only lost a pound. Think about this, it takes at least 6 weeks on an exercise program to notice results, also, you were probably building muscle while losing fat and that could be the reason for showing only 1 pound of loss on the scale. muscle weighs more than fat. Go by how your clothes fit or have your body fat measured, forget the scale.

 

[DLD]

Originally posted by scalf3
pengquinsfan........I noticed you said you worked out for 5 weeks, basically stuck with that and a good diet and only lost a pound. Think about this, it takes at least 6 weeks on an exercise program to notice results, also, you were probably building muscle while losing fat and that could be the reason for showing only 1 pound of loss on the scale. muscle weighs more than fat. Go by how your clothes fit or have your body fat measured, forget the scale.

Hey SCALF! Good to see you

 

[penguinsfan]

Originally posted by scalf3
pengquinsfan........I noticed you said you worked out for 5 weeks, basically stuck with that and a good diet and only lost a pound. Think about this, it takes at least 6 weeks on an exercise program to notice results, also, you were probably building muscle while losing fat and that could be the reason for showing only 1 pound of loss on the scale. muscle weighs more than fat. Go by how your clothes fit or have your body fat measured, forget the scale.

I think that is true to an extent. I felt as though I had lost a little more and I think there was some slight difference in the fit of my clothes. However, all I was doing was cardio, no anaerobic, so gain in muscle mass would not have been real substantial, one would think.

 

[LargeProfessor]

Thanks for the shout out DLD.

penguinsfan, depends on how much you were doing before you started your program. If you were fairly dormant. Then you would of started using muscles more that you hadn't been before making them stronger.

 

[penguinsfan]

I was pretty dormant. I had been doing cardio fairly faithfully last March and April, then slacked off and went gung-ho again starting around the frist part of September.

 

[LargeProfessor]

The main thing is consistency. You have to keep some sort of routine up. Even if you don't go intense some days or take off for a week or so. You have to eat healthy the majority of the time and at least get out and walk a couple times a week. This way you don't backslide and start gaining fat again. I went from 21.5% body fat to 8.59% in a year. I'm currently at around 12% which isn't bad but I want to get down to 8 or lower. It's tough but slow and steady is the best way. About 8 years ago I weighed 176, I dropped to 152 in two months by working out twice a day and barely eating anything. I was a bean pole. And when I quit the working out and started eating junk I went up to 189...all fat. I am about 167 now I'm not ripped but I don't have a huge spare tire now either. My goal is to be at 8% or lower by the end of April. I can't do upper body much now because of my shoulder, but I'm doing crunches, legs a little and mainly eating better. I eat yogurt, egg whites, tuna, rice(white right now, need to switch to brown), generic slim fast drinks(cheaper-same ingredients), chicken breasts(no skin). I'll eat other things that aren't as good but I keep it to a minimum. You've probably heard it before but it is a life style. I'm not perfect by any means because I smoke. But weight loss and staying in shape have to be a lifestyle. YoYo dieting and working out makes you feel good for a little bit then as soon as you stop you feel bad again. You have to honestly want it. Good Luck.

 

[hkferry]

Guys,

this might sound odd but playing badminton will make your ass nicer trust me. I have been playing badminton for a long time and have gotten quite good at it, the standard movements involve a lot of lunging. If anyone might come across some pro badminton players on TV or where ever, check out their lower body, most if not all of the women playing professional or even national level badminton have spectacular asses and thighs.

 

[penguinsfan]

Wow, I'm not saying this to be critical of badminton, but I would have never guessed that in a million years. The obvious problem I can see is who plays it? I mean, at least in my area, it's always been known as a backyard picnic game. Are there any kind of established leagues or organization?

 

[hkferry]

Originally posted by penguinsfan
Wow, I'm not saying this to be critical of badminton, but I would have never guessed that in a million years. The obvious problem I can see is who plays it? I mean, at least in my area, it's always been known as a backyard picnic game. Are there any kind of established leagues or organization?

where abouts are you located? I know what you mean most everyone i talk to would imagine its nothing more than a backyard game but i dont blame them.

Another thing i would add is that badminton played at any level for a long period of time can be an excellent way to do cardio and still have a good time, it beats running on a treadmill for a half hour staring at your self in a mirror

what i would do is check out www.usabadminton.org click on where to play on the left and find a gym closest to you and just see what is available.

 

[bigbutnottoo]

Thats one reason I always played basketball. It was the only active sport I could play at home by myself.

 

[penguinsfan]

Originally posted by hkferry
what i would do is check out www.usabadminton.org click on where to play on the left and find a gym closest to you and just see what is available.

I found two within an hour drive, around the Pittsburgh area. I may check it out sometime and see if it looks like anything I could possibly foresee myself being any good at.

 

[penguinsfan]

Originally posted by bigbutnottoo
Thats one reason I always played basketball. It was the only active sport I could play at home by myself.

That's true. Shooting hoops is not incredibly strenuous exercise, but it's something and a hell of a lot better than watching TV. However, it was always tough to get into it, being that I'm 5'9". They need under 6' leagues for guys like me.