Consistency With Your Meal Plan: The Real Secret to Fat Loss

In this power packed Q&A, Kim breaks down cardio confusion for menopausal women and cuts through social media noise. Learn the difference between HIIT, LISS, and SIT, how to find your true fat burning zone, why consistency beats perfection, and how to set goals you can actually hit. We also cover real world topics like staying at lower calories without stalling, whether Diet Coke hurts fat loss, smart cardio planning, and a genius budget weights hack for home workouts. What you will learn • HIIT, LISS, SIT explained simply for menopause, what really matters for fat loss • How to calculate your fat burning heart rate and use it in any workout • Consistency over perfection, why data beats feelings every time • How to choose cardio frequency and duration based on your goal • Calories, plateaus, and building muscle while leaning out • Diet Coke and weight loss, what to change and when to leave it alone • Home equipment on a budget, sand filled water bottle hack • Program fit, when to set a new goal and how to assess progress photos Timestamps 00:00 Welcome, format, where questions came from 01:08 HIIT vs LISS vs SIT for fat loss, the fat burning zone 17:05 How to estimate max heart rate, practical target example 23:52 Masterclasses, why most people need emotional strength more than new info 37:04 Member success story, setting new goals when you reach your target weight 48:03 Cardio planning by outcome, how to know if it is working 53:11 Can you stay at 1,200 calories, avoiding unnecessary changes 57:04 Diet Coke question, when a habit actually matters 1:00:47 Budget weights hack, turning water bottles into adjustable dumbbells 1:04:09 Training with prolapse, general guidance and substitutions 1:05:22 Wrap up and next steps Resources mentioned • Sculpted Menopause App, Ask Kim tab for weekly questions • Butt Camp, glute focused training with follow along cardio • Blaze Cardio inside the app for add on fat loss Keywords menopause fat loss, HIIT LISS SIT, fat burning heart rate, consistency over perfection, cardio for women over 40, build muscle in menopause, calorie deficit, Diet Coke weight loss, home workout dumbbells, glute training, Sculpted Menopause App, Butt Camp CTA Join the Sculpted Menopause App, submit your questions in the Ask Kim tab, and follow along with Butt Camp and Blaze Cardio to accelerate fat loss and build strong, shapely glutes. Love Kim xo

In this Q&A Tuesdays segment, Kim tackles a question from a TSM App member struggling to see results from their workouts and meal plan. Her answer is simple but powerful: consistency is everything. Kim explains why fat loss doesn’t happen overnight, why sticking to your meal plan matters more than chasing perfection, and how small, consistent gains lead to long-term results. If you’ve been frustrated by slow progress, this episode will give you the mindset shift you need to stay the course and finally see lasting fat loss.

In this episode, Kim answers your biggest questions about fat loss, calorie intake, and how to build muscle even while eating in a deficit. She explains the best order for strength training and cardio, the truth about cellulite, and why consistency and precision are the real keys to long-term results. She also shares full details of the upcoming Buck Camp 3.0 Challenge — launching Thursday with a $30,000 prize pool for the top 10 competitors. The program includes meal plans, workouts, a customer hub, and is open to both app members and non-members. Challenge starts September 15. What you’ll learn in this episode: – The best order for workouts to maximise fat loss – How women can still build muscle in a calorie deficit – When to stick with a nutrition plan and when to change – Why nutrient timing matters (especially post-workout) – How weighted vests can keep your burn high as body fat drops – The real cause of cellulite and what it takes to reduce it – How to stop emotions from derailing your progress This episode blends practical fat loss advice with powerful mindset coaching — all geared toward women who are ready to dial things in and see real results.

This week’s live Q&A was packed with breakthroughs, tough love, and exciting news — including the official reveal of Butt Camp 3.0! Here’s what we covered: Why I decided to bring back Butt Camp outside the app (and how it’s already selling like crazy with no ads or emails). The truth about training to failure: why full range beats rushing reps, and how going “beyond failure” is where the real growth happens. Why light dumbbells and booty bands are all you need for home workouts that actually work. Fasted cardio, creatine, and supplement myths — why small details don’t matter, but consistency does. Stretching secrets: why I don’t stretch, and how full range training keeps your body mobile. The simple, print-friendly meal plans for Butt Camp 3.0 (with macros for every ingredient). Managing expectations: effort vs results in an 8-week challenge, and why winners always follow the plan 100%. How to modify workouts for injuries and still get amazing results. The program structure: 3 glute days, 2 upper body days, and 6x cardio sessions per week. 🔥 Butt Camp 3.0 kicks off September 15th! 8 weeks of glute-focused training, simple meal plans, live coaching with me, and a massive prize fund. If you missed the live session, tune in now — this episode will light a fire under you to train harder, eat smarter, and finally see the results you’ve been chasing.

In this episode, Kim breaks down the real reason your willpower crashes by the end of the day — and what you can do about it. She shares her own consistent approach to food, explains why going back to basics is often the most effective reset, and highlights key strategies for chasing visible muscle results (especially during menopause). You’ll also hear her thoughts on adapting workouts for injuries, a sneak peek at the upcoming Butt Camp 3.0 Challenge, and an exciting update inside the Sculpted Menopause App: the brand-new Blaze Cardio Folder. What you’ll learn in this episode: 🕒 Why willpower fades at night and how to stay on plan 💉 A quick overview of NADs and their potential health benefits 🥗 How Kim uses food as fuel and keeps meals simple and consistent 🔄 Why going back to basics is often the fastest way forward 🏋️‍♀️ How to adapt workouts for injuries without losing progress 🍑 What’s coming in the Butt Camp 3.0 Challenge launching this September 🔥 Why the new Blaze Cardio workouts inside the app are a game-changer 💪 How to dial in your calories and workouts to build visible muscle Whether you’re struggling to stay on track, dealing with setbacks, or ready to take your training to the next level, this episode is full of honest insights and practical advice you can use right away. Subscribe to the show for weekly Q&A episodes with Kim, covering fat loss, muscle building, menopause, mindset, and more. Join the Sculpted Menopause App for workouts, meal plans, cardio, and coaching: https://www.thesculptedmenopause.com #FatLossOver40 #VisibleMuscle #Willpower #MenopauseFitness #SculptedVegan #ButtCamp3 #QnATuesday #HomeWorkouts #FitnessPodcast #WomenOver40 #MenopauseWeightLoss

In this powerful episode of Q&A Tuesday, Kim tackles the most talked-about topics in fat loss and hormone health right now — from GLP-1 weight loss meds to managing cravings and crushing your workouts, especially during menopause. 💥 Here’s what Kim covers in Episode 7: 💊 GLP-1s & Health Benefits – What these medications actually do, who they help, and why they’re not just about weight loss. Kim clears up the myths and explains the real science behind GLP-1s, inflammation, and fat loss. 🎯 Goal Setting for Success – Why vague goals lead to vague results. Kim shares how to create clear, aligned goals that fit your lifestyle and your long-term vision. 🍽 Managing Appetite – Tips for managing hunger on and off GLP-1s. Learn how to tell the difference between true hunger and emotional cravings, so you can stay in control. 🏋️‍♀️ The Carve Challenge & Workout Adaptations – Struggling with a move? Here’s how to modify without losing results. Kim breaks down the importance of training to failure and mastering form, no matter your fitness level. 🥩 Protein Before Workouts – Why Kim recommends eating protein before you train, and how it supports better energy, muscle retention, and recovery. 🔬 Menopause & Insulin Resistance – How hormone shifts in perimenopause and menopause affect your blood sugar, fat storage, and cravings — and what you can do to improve insulin sensitivity naturally. This episode is packed with science-backed advice, mindset coaching, and fat loss strategies designed specifically for women over 40. Whether you’re on a weight loss journey, managing menopause symptoms, or using GLP-1s, you’ll walk away with real tools to help you succeed.

In this episode of Q&A Tuesday, Kim dives deep into mindset, motivation, and the honest truth about what it really takes to transform your body — and your life. 🔥 Here’s what you’ll learn in Episode 6: 🔍 Reframing Self-Sabotage – Kim explains why self-sabotage is not some mysterious force that "just happens," but a pattern of conscious choices. 📸 Her Wake-Up Call Moment – How one unflattering vacation photo sparked a powerful 8-week shred and taught her that clarity and consistency are more powerful than motivation. 🧠 Ditch the Guilt – Stop using guilt as your driver. Kim shows you how to grow from your decisions instead of beating yourself up. 🌊 Feel the Feelings – Why sitting with discomfort is key to lasting change, and how avoiding emotions can keep you stuck. 🏋️‍♀️ Real Goal Setting – How to use short-term and long-term goals to stay focused, including visual tools like transformation photos. ⚖️ Balance Over Perfection – Kim’s 80/20 rule that keeps fitness sustainable through holidays, stress, and life’s curveballs. ⏳ Results Take Time – The science behind muscle gain and fat loss, and how repeating the right formula leads to lasting results. Whether you’re just getting started or getting back on track, this episode is packed with motivation, tough love, and practical tools to help you shift your mindset and finally make progress that sticks.

In this powerful episode, I share the exact transformation strategy I used to radically reshape my body, reclaim my energy, and rebuild my business—from the inside out. You’ll learn how I: Dropped 14 lbs of body fat in 6 months without giving up wine or carbs Switched from heavy barbell training to dumbbells for faster fat loss and recovery Balanced hormones and crushed inflammation with GLP-1 microdosing Used peptides like BPC-157 and NAD to support recovery, digestion, and anti-aging Finally created a physique that women actually aspire to—long, lean, toned, and feminine Simplified my life and company to reconnect with what matters most: health, strength, and service Whether you're navigating perimenopause, struggling with cravings, or just tired of traditional fitness advice that no longer works in midlife, this episode will shift how you think about fat loss, muscle building, and modern wellness. 👉 Curious about microdosing GLP-1s to control appetite and improve recovery? Start safely with my trusted partner: www.elliemd.com/kimconstable 💪 Want to train with me using dumbbells at home and get real results? Start a 7-day free trial of the Sculpted Menopause App: https://thesculptedmenopause.com Keywords: menopause weight loss, GLP-1 for women, Ozempic transformation, perimenopause fitness, dumbbell workouts for fat loss, peptides for inflammation, women’s hormones, strength training over 40, microdosing Ozempic, sustainable fat loss, Kim Constable podcast, The Sculpted Vegan, The Sculpted Menopause App

If you’re serious about building muscle quickly and effectively, there’s one fundamental concept you need to master: the difference between mechanical stress and metabolic stress. In this episode, I break it all down for you. I explain what each type of stress means, how they work, and exactly why they’re both essential for muscle growth. Mechanical stress focuses on heavy lifting, progressive overload, and creating maximum tension in the muscle fibers. Metabolic stress relies on the "burn," higher reps, shorter rest periods, and techniques like supersets and drop sets to push your muscles to the limit. I also share practical tips on how to program these methods into your workouts so you can stop wasting time and finally start seeing results. Whether you’re new to strength training or looking to break through a plateau, this episode will help you understand the science behind muscle growth so you can train smarter, not just harder. Tune in and get ready to transform your workouts—and your physique. Keywords: build muscle fast, mechanical stress, metabolic stress, muscle hypertrophy, strength training, progressive overload, workout science, fitness for women, bodybuilding, muscle growth strategies, fitness podcast

Have you ever held back from doing something because you were worried what other people might say? In this episode, I’m getting brutally honest about my own experience with online trolls, hate comments, and public criticism, and how I went from being crushed by it, to being completely unbothered, to actually liking it. Yes, really. I’ll take you behind the scenes of my mindset journey, and explain how haters ended up helping me grow my business, build a stronger brand, and make more money than ever before. I also explore where this fear of judgment really comes from—how shame is wired into us from childhood, and how the belief of “What will people think?” is the most destructive thing we can teach our kids. This is a must-listen if: You’ve ever been paralyzed by fear of judgment You’re growing a brand or business online You want to raise confident, resilient kids Or you're ready to live unapologetically and finally stop people-pleasing Get ready to rewire your beliefs and start using every bit of criticism as fuel for growth. Make sure you leave a comment and tell me what you most enjoyed about this episode!