Sitting on your behind all day, operating a computer or watching TV, can do a real number on your body. One modern ailment, which leads to a whole host of afflictions, is ‘gluteal amnesia’. The muscles in your poor posterior simply forget how to fire efficiently. This leads to muscle atrophy, problems in the lower back and hips, and a loss of athletic performance and mobility.
Turn your pancakes into perfect buns
Besides the obvious health benefits of strong glutes, they also have a marked effect on your looks. Kim Constable, founder and CEO of The Sculpted Vegan and creator of Butt Camp 2.0, had just such an epiphany when she caught sight of herself in a mirror—back in 2016. Constable recalls how disappointed she was in her “small stack of pancakes.” She believed that she could do so much better and embarked on a relentless search for the most effective methods of sculpting muscle in her rear. This resulted in what Constable describes as “the most complete and effective arsenal of methods to build up and tone your flabby behind”.
Get results at home or in the gym
During lockdown, Constable’s course—the original Butt Camp—rose to prominence. Bearing in mind that most of the world was in lockdown, the exercises were aimed at those who were working out at home. Given that lockdown is now coming to an end in most countries, and gyms are reopening, Constable has revisited her popular Butt Camp and updated the material. The Irish fitness enthusiast explains that she has once again applied a scientific approach and has included new research findings, tips, exercises for a wider range of equipment, advice on posing and other bonus material. Hence, Butt Camp 2.0.
As a busy mom of four, Constable understands all too well the stresses and strains of trying to balance family life with maintaining fitness and health. Version 2.0 is bundled with the original Butt Camp (designed to be done at home with minimal equipment) as not everyone will have access to professional-grade gym equipment or time to leave the house everyday.
Nevertheless, this does not mean that clients get anything other than outstanding results. Constable points to thousands of testimonials, from satisfied customers, to show just how quickly ordinary people can burn fat, if they put their mind to it.
Hard work: the secret to stellar results
And therein lies the caveat. Constable warns that the only way to truly change your body is to put in the hard work. It’s not about the equipment; it’s not about your workout gear. It’s about effort. Her method includes several phases that help to reveal perfect buns, for those that are willing to sweat.
The program sees trainees working out 5 to 6 times a week on their precious glutes. Constable explains, “The body adapts to the rigors to which you subject it. If you only subject your body to marathon Netflix binges, with copious amounts of soft drinks, chocolate and chips, then your body will reflect that lifestyle. However, if you put in hard work, you send a clear signal to your body that you want to put on muscle or burn fat.”
Vegan bodybuilding
The course also focuses on an often overlooked but essential element—your endeavors in the kitchen. Constable advises on how to get the right nutrition in the form of a strict vegan diet.
“Back when I first started going to the gym, I was one of the few vegans I knew. I was keen to get into bodybuilding but soon discovered there wasn’t much information on bodybuilding with a vegan diet. So, I started to experiment on myself. The big thing in bodybuilding circles is getting your macros. That is, getting the right proportion of proteins, fats, and carbohydrates into your diet, in the form of healthy whole foods.”
‘What gets measured, gets managed.’
To make this lifestyle possible, Constable finds that measuring and tracking everything—from calories consumed, to calories burned, recovery and sleep—really helps her get the competitive edge when it comes to her physique. Initially, her device of choice was the Apple Watch. However, Constable now recommends the Oura Ring. She says, “I can track activity levels, recovery, sleep, and also my general sense of well-being. It provides reminders—choices I should be making to maintain my hard-earned physique.”
To ensure that you strip off the maximum amount of fat, to reveal your new, shapely glutes, Butt Camp 2.0 also helps you dial in the correct cardio regime. Rather than pounding the treadmill for mindless miles, the course describes how to use your cardio sessions as an accelerator to fat burning by forcing your body to let go of excess fat stores, without risking injury or over-stimulation to your nervous system.
Constable says, “If you want to drop more body fat than you’ve ever been able to in the past and unveil the most gorgeous set of glutes—ones you didn’t even know were possible—this is the program for you. If you think of your body as a building, the glutes are the foundation. They are the biggest, most powerful muscles in your body, and have the potential to skyrocket your functional ability and aesthetic appeal.”
