Gaining weight evenly after dieting

Question
QUESTION: Hi, my name is Luna, I am 21 years old, 110lbs. I have a pear-shaped body that is unproportionate: my chest is 30", my waist is 26" and my hips are 37".

I want to be proportionate. And that means getting my butt as small as I can. I also fully realize that spot-reduction doesn't work, and am content with slowly losing weight everywhere as well. I will most likely lose what little breast I have as well, which is a kind of unfortunate.

I have been healthily losing weight (running, walking, elliptical-work) for about 45 min. every other day and have been eating smaller meals with more fruits and veggies. I've noticed results already (it's been 3 weeks?) and everything is getting a bit smaller, including my butt. I tend to increase the frequency of these work-outs too.

My question, however, is this: Our bodies only lose weight evenly. Is this true (to an extent) the other way around? Or can it be? I've always had a bigger butt, even prepubescently, and I'd like to know if I lost all the fat in my butt now, by continuously exercising (and there's nothing left anywhere else because of that), can I then put on weight evenly after that (and therefore be proportional), or will it all go to by butt again?

It would be wonderful to know that I could just sort of restart my body like that. Thank you so much, all information would be appreciated!

Luna

ANSWER: Hello Luna,
Thank you for choosing all experts. Please accept my apologies for not having replied before now. Temporary Delays have been present. In order to properly answer that question, I would need more information regarding your diet and workout.
Weight gain is proportionate to a number of characteristics including Genetic composition. The generalization is, you will need to work your gluteus maximus and the supplimentary muscles to tone them up.....once they are toned, the proportion should follow......spot workouts as you mentioned, do not work completely for you, so you must consider a target workout...complete upper and lower, with
specific concentration on your butt, lower back, lower abs,
upper abs and chest. The biggest factor including post dietary complications is one thinking that since they reach their desired state of health, their body is no longer in "jeapordy" and they forget their diet. This is very dangerous. The diet is the beginning stage of a life change.
Your diet is as important to your physical condition as
your workout. First, in order to properly assist you, I will need some more information.



1. Do you smoke cigarettes or any other health altering substances?
2. Do you take any dietary suppliments?
3. Are you taking any mood altering medication (possibly prescribed for hyper/hypothyroid conditions or bipolar)?
4. How long was yor diet planned for?
5. How long did you actually follow the diet?
6. What intensity level did/does your workout routine follow?
7. Do you have children by birth?
8. What is your age?
9. Do you have a regular trainer/fitness advisor?
10. Have you consulted your physician regarding these concerns.
11. What is your current body weight?




If you could provide me with the aforementioned information, I would be happy to give you all the information I can.

Thank you again for choosing all experts and I look forward to helping you further.

Sincerely,
Zachory L. Cook
CSN, CSFI, CPT/CFI

---------- FOLLOW-UP ----------

QUESTION: 1. I do not smoke or do anything but drink occasionally.
2. I am not taking any dietary supplements
3. I am not taking any medication
4. I plan to do this diet for as long as it takes, really
5. I've been following my diet for about four weeks.
6. I do simple elliptical work/walking/light jogging for 45 minutes every day/every other day. I've already noticed some fat loss, and I seem to see results fairly quickly.
7. I haven't had any children
8. I am 21 years old
9. I do not have a trainer of any kind
10. I have not consulted a physician.
11. I am 110 lbs.

Thank you so much for your continued help!

Answer
Thank you for your reply and patience. It is appreciated.
Now, you have BMR of approximately 1800. I am glad to hear
that you are serious about this workout. It appears that since you have noticed weight loss, that it is progressive. That is great. It means you are doing well in balancing your diet and your workout. Now you just have to find a way to tone your gluteus maximus. With you being 21, your Maximum heart rate is 201. That is the highest your heart should EVER get during a workout without risking health problems.
Since you are on a moderate workout. Try to get your heart rate to 65 percent of your MHR. That means. For the purposes of simplicity, 70 percent of 100 is 70 (multiplied by 2).
So, your target heart rate should be 140. Workout your gluteus maximus until your heart rate reaches or gets close to 140. Then take a five minute rest. Typically one hour a day is well enough. Bicycle kicks, flat back horizontal leg stretches (------) and stationary flat back leg lifts are good for this. Do not exceed this workout plan because  you will begin to "bulk up". As such, there is the possibility that you have been working your butt muscles too much.
If this is the case you are gaining weight in your butt because you are increasing your muscle mass (muscle weighs more than fat). As a general rule, the more intensity for the longer amount of time, the more MUSCLE MASS you will gain, the less intensity for the longer amount of time, the more definition  you will gain.

Check with your physician before starting this workout routine and it is strongly advisable to have a trainer or
someone skilled in taking blood pressures to help you with this program.

Continue your walking and jogging, lower your pace but increase your time. walk/light jog for an hour but slow down
the pace. Include these aerobic exercises in your plan and eat enough to allow the energy to do this. If you do not you will lose weight. 110 is an OK weight so there is no mass need for excessive weight loss. With this work out you will need to step up your carb in take just a little in order to
give you the energy to keep up with this routine. I suggest
drinking a gatorade or powerade in between your workouts and keep in at moderation. If you drink excessively you will get cramps. Also, try to drink two gatorade or powerade throughout the day to increase your carbs. Take in about 3% more protein. You can do this by eating scrambled eggs for breakfast and boiled eggs with your lunch and dinner. Be sure to keep your plenty of fresh fruits and vegetables with lunch and dinner.

I hope this helps. If you need any further information, please feel free to contact me. Good Luck!


Zachory Lee Cook
CPT/CFI, CSN, CSFI
International Fitness Association (IFA)
Certified Instructor Number (CIN): 209967

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