Elliptical question

So I use the EFX machine at the gym and I'm curious as to what the benefits are to pedaling backwards versus forwards? My goal is to boost my butt and build glute muscle, not trim it down, so I thought pedaling backwards would aid with this but I feel the burn more when I pedal forwards? Insight? Also... I set the "uphill" anywhere from 12 - 15 and the resistance from 8 - 12. Please let me know! Thanks!

My understanding is that going backwards helps your rear and upper legs.  I don't usually try it (I don't have great balance on that thing even when holding on to the stationary handles) but when I do, I feel it more in my upper legs and rear.  Forward elliptical, however does nothing except burn calories and tone up calves for me.  Which is enough to make me content with it.

I personally have found that leaning forward, gently resting my hands on top of the handles and forarms against the side facing me, and using only my legs to move the footpads while pressing down with my heel works my lower butt (not sure what it's called).  Sometimes it's sore the day after if I do it for long enough!  I'll try to make/find a picture if your not sure what I'm talking about =P

Edit: This is while going forward by the way.  And I tried to make a picture.  See that the heel is driving the leg down on the front foot and there isn't too much weight resting on my hands, if any at all (just used to keep balance).
picture

If you want a plumper, nicer butt, I really like walking on a steep incline on a treadmill. That feels great on the body. Remember not to have a calorie deficit if you're trying to gain muscle.

Thank you so much all! I love the picture! mperic, I do steep incline on the treadmill too (varied with running forwards and backwards) - but a question about the calorie deficit... I am trying to lose weight-- about 25lbs so I definitely try and have a calorie deficit. Is it possible for the fat to convert so muscle or is that a myth? I'm trying to do two things at once-- lose weight and simultaneously build muscle to replace fat... is that possible?

Building muscle doesn't make you lose weight, it makes you gain it, as muscle weighs more than fat does.  So even if fat does transform into muscle, it doesn't show up that way on the scales.  But your body will look better, probably lose inches, but weight won't just drop off.  I'm personally at the place where I don't really mind what the scale says, I'd just rather see that number and it be muscle instead of fat.

Hm. That makes a lot of sense. But then why do SELF and fitness and other health magazines etc. recommend doing strength training as an aid to weight loss? What happens if you have a calorie deficit and strength train? Do you burn muscle instead of fat?

Original Post by pezigrl:

Building muscle doesn't make you lose weight, it makes you gain it, as muscle weighs more than fat does.  So even if fat does transform into muscle, it doesn't show up that way on the scales.  But your body will look better, probably lose inches, but weight won't just drop off. 

 I'm pretty sure this is an incorrect statement. Building muscle does not make you gain weight. I have not gained one pound since I began serious strength training.

Also, FAT does not "transform" into muscle.

Yes you will lose inches more so than the pounds I believe. You cannot eat at a major deficit and expect results. I do eat around 300 calorie deficit every day however, and I've lost pounds (SLOWLY) and also built muscle.

Take a look at the photo below and you will see why I say muscle does NOT weigh more than fat. If you put A 6 inch square of muscle beside 6 inches square of fat, well yeah the muscle weighs more. Better yet, just look at this.

Good luck willpower!

I'm going to let you in on the secret of my great butt-  high and mighty as it is :)

The StairMill!!!  The escalator from hell!  It does wonders for your butt-  Here is my routine on it:

3 minutes w/ 7.5 weights on shoulders going at step rate of 40 (slower pace)-  do not hold on to handle bars.

3 minutes w/o weights at a step rate of 75 (fast)

Do this alternating routine for 15 minutes after a 30 minute elliptical workout and I'll tell you in two weeks your butt will look fantastic in jeans, not to mention the lower part of your quads.

Original Post by willpowerful:

Hm. That makes a lot of sense. But then why do SELF and fitness and other health magazines etc. recommend doing strength training as an aid to weight loss? What happens if you have a calorie deficit and strength train? Do you burn muscle instead of fat?

 If you have to large of a calorie defect, then yes, eventually you will burn muscle.

Keep your macronutrients in line. That's what's worked for me.

Thanks van, normally I do regular stairstepper, but will try the stairmill. It looks intimidating but if it makes my butt bigger I'm on it! Igloo, what's a good calorie deficit to maintain? 300 - 500? Thanks!

I really think if you want to build muscle by doing regular strength training, my recommendation would be 300-400 calories (deficit) MAX.

Keep up the other cardio you're doing too.

Fat doesn't convert into muscle. Those are two separate tissues (fat is usually above the muscle, you burn the fat and tone the muscles).

If you're trying to lose weight, just focus on that for now. I really love running/walking for my butt (feel great for the legs too). Squats are great as well.

But remember, some of us don't have the same body features as others and no workout can really change what is naturally there, but it can enhance it and make you healthier, leaner and sexier.  So if you don't get the perfect booty you want, you're still doing a great thing by getting healthy and I'm sure you'll look awesome! (btw...I wish I could look like my profile...wishful thinking. Too bad I don't have a professional air-brusher to follow me around all day).

The stronger you muscles are, the easier it is to burn more cals, so strength trainig is great.

So how's this for an average day of trying to lose weight + build muscle...

breakfast: oat bran + 1TB butter

snack: banana or berries

lunch: salad with avocado and grilled chicken

snack: total 2% greek yogurt

dinner: salmon + mixed veggies

water: 120oz

exercise: 30min elliptical, 15min. stairstepper or treadmill + strength training, alternating lower and upper body (squats, lunges, deadlifts, step-ups for lower body/biceps, triceps, chest, back for upper body) and abs daily (vaccuum pose, plank pose, obliques)

Not sure of the calories in vs out you have there. Total them up and make sure that you are only eating 300 calories under what you burn for the day.

But, yeah sure looks like a good menu.

Original Post by willpowerful:

Hm. That makes a lot of sense. But then why do SELF and fitness and other health magazines etc. recommend doing strength training as an aid to weight loss? What happens if you have a calorie deficit and strength train? Do you burn muscle instead of fat?

 first off... self is a TERRIBLE fitness magazine. Anything that contains more articles about makeup and hair products then nutrition and excersizes (ex: self, shape, and 'fitness') are NOT a good fitness magazine... I would take any "information" they tell you with a grain of salt

their models have hardly any muscle, and are always seen working out with 5lb or LESS weights

"lose 20lbs and 3 dress sizes in 3 weeks, by only working out 20 minutes a day with 2lb free weights!!" BULL ****

if you want a good REAL FITNESS magazine try Oxygen or Hers Muscle and Fitness.. and accompany these magazines with The Eat Clean Diet book by Tosca Reno

remember 80% of your weight and appearance is based on diet alone.. whereas only 10% is from activity and 10% genetics

....

but back to the point.. you NEED both cardio and weight training for best results

cardio burns fat and keeps your heart rate up

weight training shapes and defines muscles

-the more muslce you have the leaner you look

-muscle weighs more then fat

-the more muscle you have the more calories you burn on a daily basis (one pound of muscle burns roughly 50-80 calories, while one pound of fat only burns about 1-2 calories)

...

cardio alone will only produce a smaller version of your former self

weight training alone will develop the muscles, but without cardio these muscles will not be defined due to an excess layer of fat on top

you need both

I keep reading that cardio and strength training is the best combination. In the past I did boot camp where cardio was combined with strength training. The program was awesome and kicked butt and at the end of it, my muscles were toned and defined and I looked well toned but had lost 1 pound in 1 month.

Now, even though boot camp was good for building my muscles, since I did not lose weight I was demotivated. Then there was a time when I was doing the South beach diet and that was good during the first 2 weeks of stage 1 when I did not eat any carbs and lost about 6 pounds in 2 weeks, but it is difficult to do and I could not keep up with phase 2. i.e. SB diet did not fit my lifestyle.

Now I am counting calories and doing cardio(for 30 mins-1 hour) atleast 5 times a week for the past 3 weeks. I lost about 3.5 pounds. Though this is slower than SB diet, I find this easier to stick to. I am planning to reach my healthy goal weight-5 doing cardio + calorie deficit and then do cardio+strength, so that I tone my muscles. So atleast I will remain motivated to do weight training and not worry about my weight loss.