The Truth About Brazilian Butt Workouts: Why Most Glute Programs Get It Wrong (And What to Do Instead)

 

If you've been Googling “Brazilian butt lift workout,” “glute exercises that actually work,” or “how to grow your glutes fast” we need to talk.

Because here’s the truth:

Most Brazilian glute workouts you see online… aren’t Brazilian.

They’re just rebranded squats, bridges, and hip thrusts copied, filtered, and repeated by influencers who’ve never stepped foot in Brazil, let alone trained like a Brazilian Bikini Pro.

And if you're wondering why you’re not seeing results (despite saving a hundred reels), this is why.

🚫 The Problem with Most Glute Programs

Let’s be real:
Glutes are having a moment but very few programs are actually built to sculpt them the way Brazilian women do.

What you’ll usually find:

• Random glute circuits with no progression

• Trainers pushing squats as the only solution (when squats aren't even the most effective glute builder)

• Influencers selling “Brazilian booty guides” without a single connection to Brazilian training culture

It’s fitness cosplay not transformation.

If you want Carnival-worthy glutes, you need a system that actually understands the art of shaping, lifting, and sculpting glutes the Brazilian way.

---

🇧🇷 What Makes a Glute Workout Brazilian?

Ask any Brazilian woman who’s trained seriously in a gym back home we don’t do lazy reps and call it a day.

We focus on:

✅ Volume and Isolation – strategic use of machines and tempo to isolate glute fibers
✅ Frequency – glutes aren’t a “once-a-week” muscle in Brazil. They’re trained multiple times weekly
✅ Form and Range of Motion – Brazilian lifters master control and stretch, not just heavy weight
✅ Culture of Confidence – this isn’t about hiding flaws, it’s about building curves and walking with presence

And guess what? You won’t find that in a 12-minute YouTube circuit.

---

💥 What Actually Builds Glutes (Science + Brazilian Flavor)

Let’s cut through the noise.

Here’s what actually works and what we teach inside Glute Gang: Lais’s Brazilian Glute Sculpt Academy:

1. Progressive Overload – yes, you need to lift. And yes, you need to get stronger over time.

2. Exercise Selection – glute bridges, hip thrusts, Romanian deadlifts, frog pumps, cable kickbacks… all strategically combined to target every glute angle.

3. Brazilian Isolation Days – not just lower body workouts. Full glute-focused sessions that leave your 🍑 on fire.

4. Proper Nutrition & Recovery – glute growth isn’t just about the gym. It’s about fueling the work and letting your body grow.

5. Community & Coaching – because trying to do this alone is why most women plateau.

---

🎯 Who You Should Actually Learn From

If you want to learn French cooking, you go to France.
If you want to learn samba, you go to Rio.
And if you want glutes like a Brazilian, you learn from someone who is Brazilian and who built her body on the stage.

Meet Lais.
WBFF Bikini Pro. Born and raised in Brazil.
And the creator of Glute Gang  the only online glute training community that teaches Brazilian sculpting the authentic way.

No filters. No fluff. Just real glute results.

---

🔥 Ready to Train Like a Brazilian?

If you’re tired of fake booty programs, it’s time to level up.

Inside Glute Gang, you’ll get:

✅ Weekly progressive glute workouts (Brazilian-style)
✅ Lais’s personal form tips, glute-day breakdowns, and mindset coaching
✅ A sisterhood of women transforming together
✅ Direct access to the only Skool showing women how to build glutes worthy of being seen at Carnival

💥 Founder spots are open now only 50 women can join at our launch rate of $47/month.

👉 Click here to join Glute Gang and start sculpting real Brazilian glutes
www.glutegang.com

---

👇 Before You Go

If someone’s selling you a Brazilian booty guide…
...and they’ve never actually been Brazilian maybe don’t trust that source.

Because your glutes deserve better than clickbait.

Train smarter.
Train stronger.
Train the Brazilian way.

See you inside,
– Lais & The Glute Gang Team

My next book is finally coming…

 

YOU ARE NOT PARALYZED The Only Thing Holding You Back Are the Steps You’re Not Taking Happy Friday Everyone Years ago, I wrote a book about training systems and coaching. This one’s different. This one’s personal.   YOU ARE NOT PARALYZED Subtitle: The Only Thing Holding You Back Are the Steps You’re Not Taking. And today, I’m officially announcing it.   Seven and a half years ago… I was completely paralyzed. I couldn’t walk. I couldn’t stand. I couldn’t move. Guillain-Barré Syndrome and CIDP nearly took everything. They told me I’d never be the same. They were right just not in the way they meant. Because I came back stronger. And this book is the blueprint for that comeback in body, in mindset, in life. What’s inside this book: How I rebuilt my strength from zero, literally The real meaning of “can’t” vs “won’t” Lessons from physical paralysis that apply to emotional paralysis How to move forward when your mind, body, or life says “you can’t” The mindset that got me from a wheelchair… back to coaching full-time This isn’t just my story. It’s a manual for anyone who’s ever felt stuck, tired, or like they missed their shot. Launching Labor Day – Sept 1, 2025 Pre-orders are open now and early supporters get: A behind-the-scenes launch preview A special bonus gift An invite to our private celebration call PRE-ORDER THE BOOK NOW - CLICK HERE If you’ve ever had to start over… this book is for you. If you’re tired of your own excuses… this book is for you. If you’re finally ready to take the next step even if it’s a small one… this book is for you.   You are not paralyzed. You’re just one step away from forward. Let’s take it together.   Wish you all a great weekend   Coach Rafael (The Rebuilder)                                                                                   -

 

15 Surprising Ways We Help People Transform Their Lives (No Matter Where They’re Starting)

 

Last week, someone messaged me:

“Rafael, I had no idea you did contest prep. I thought it was just general fitness coaching…”

That made me smile—but it also made me realize something important:

Most people have no clue just how many different ways we help people transform.

So here it is.

The full, unfiltered list of what we do—and how we can help you, no matter where you are right now.

---

🔥 15 Things You Might Not Know We Offer:

👟 For Beginners or Restarters:

• What’s Your Transformation Type? Quiz
  → A free 3-minute quiz to discover your ideal starting point.

• Live Zoom Workouts (Mon–Fri at 6:30PM EST)
  → Train from home with structure, support, and accountability.

• Skool Coaching Community
  → Daily coaching, nutrition guidance, and transformation support for $97/month.

---

🎯 For the All-In, No-Holding-Back Types:

• Natural Bikini & Fitness Contest Prep
  → From “I’ve never worn a bikini” to stage-ready physique.

• Photo Shoot Experiences
  → No stage required. Celebrate your transformation with a pro shoot.

• 24–48 Hour Immersions
  → Fast-track your breakthrough with deep-dive weekends.

---

🔁 For Those Who Want Something Different:

• MANS4MATION (Men’s Program)
  → A private, powerful path for men—mindset, muscle, momentum.

• Concierge Nutrition Coaching
  → A high-touch, white-glove approach that fits into your life.

• NXT LVL Life Coaching
  → Transform more than just your body—upgrade your identity.

---

💯 For Those Craving Personal Attention:

• In-Person Personal Training
  → Local to us? Come train 1-on-1. Limited spots.

• Online Zoom Training
  → 1-on-1 virtual sessions. Real results.

• Posing Coaching (Online & In-Person)
  → Stage presence, confidence, and body awareness—yes, we teach it all.

• Modeling Coaching
  → Ready for your glow-up moment? Let’s make it pro-level.

---

✨ And the “Extras” That Matter:

• The “Lais and the Coach” Podcast
  → Real convos about fitness, mindset, and life.

• Supplement Sales
  → Only what we personally use and believe in.

---

The Bottom Line:

Transformation isn’t one-size-fits-all.

You don’t need to mold yourself to fit a plan—we build a plan that fits into your real life.

Whether you're just starting, restarting, or going all-in…

Whether you’re a busy parent or a driven high performer…

We’ve got a path for you.

✅ Take the free quiz and find your starting point

✅ Or reach out directly—just say “HELP” and tell us where you’re at.

Let’s build your next level together.

—

Coach Rafael

The Transformation Experience Company

Why Making Friends as an Adult Feels Impossible (And How to Fix It)

 

Why Making Friends as an Adult Feels Impossible (And How to Fix It)

Remember when making friends was as simple as asking someone to play at recess?

Fast-forward to adulthood, and suddenly building meaningful connections feels like trying to solve a Rubik's cube blindfolded. You're successful, driven, and have your life together – so why does making genuine friends feel harder than landing your dream job?

The truth is: it's not your fault.

The Adult Friendship Crisis Nobody Talks About

Recent studies show that 27% of millennials report having no close friends, and the average adult hasn't made a new friend in over 5 years. But here's what the research doesn't tell you:

High-achievers struggle the most.

Why? Because the same traits that make you successful in your career – independence, self-reliance, and high standards – actually work against you in building friendships.

You've been conditioned to:

• Solve problems alone
• Avoid vulnerability
• Prioritize productivity over connection
• View social time as "unproductive"

Sound familiar?

The 3 Hidden Barriers Keeping You Socially Isolated

Barrier #1: The Competence Trap You're so good at handling everything solo that you've forgotten how to need people. But friendship isn't built on competence – it's built on connection.

Barrier #2: The Authenticity Paradox You want "real" friends, but you're afraid to show your real self. So you stay surface-level, wondering why conversations feel shallow.

Barrier #3: The Time Scarcity Myth You think you don't have time for friends. Reality? You don't have a system for making friendship a practice, not a project.

The Solution: Treat Friendship Like Fitness

Think about it: You wouldn't expect to get fit by reading about exercise. You'd join a gym, follow a program, and practice consistently.

Friendship works the same way.

You need:

• A structured environment (your "social gym")
• Regular practice opportunities
• Built-in accountability
• People to practice with

This is why traditional networking events and "friendship apps" fail. They're trying to teach you about connection instead of giving you a place to practice it.

The Circle™ Method: How to Build Your Adult Friend Group

Instead of hoping friendship "just happens," successful adults are using a systematic approach:

Step 1: Join a Practice Community Find a group of like-minded people who are also intentionally building connections. This removes the awkwardness because everyone has the same goal.

Step 2: Use Daily Connection Prompts Small, consistent actions build friendship faster than grand gestures. A daily text, comment, or check-in creates momentum.

Step 3: Practice Vulnerability in Safe Spaces Share your real thoughts and struggles in a supportive environment. This builds the "friendship muscles" you'll use everywhere.

Step 4: Move from Digital to IRL Online connection is the starting point, not the destination. The goal is real-world friendship.

What Changes When You Have Your Circle

Sarah, a marketing director from Austin, put it perfectly:

"I went from having work acquaintances to having people I actually text when something good happens. The difference isn't just social – it's emotional. I feel like myself again."

When you have genuine connections:

• Decision-making becomes easier (you have people to bounce ideas off)
• Stress decreases (you have emotional support)
• Opportunities increase (your network becomes your net worth)
• Life becomes more fun (you have people to celebrate with)

Your Next Step

Building adult friendships doesn't have to feel impossible. It just requires the right environment and approach.

The question isn't whether you need deeper connections – it's whether you're ready to practice building them.

If you're tired of doing life alone and ready to build your circle, learn more about The Circle™ community here.

If 90 days feels like too much…

 

Hello Everyone Let’s get right to it: “90 days feels like too much?” Let me ask you something...   If you can’t stay consistent for 90 days to earn the transformation, what makes you think you’ll handle the 900+ days it takes to keep it?   This isn’t about willpower. It’s about identity. It’s about whether you’ve made the internal shift, the moment where you draw the line in the sand and say: “I’m done with almost.” Because the truth is: You’ve already done 90 days of starting and stopping. You’ve already done 90 days of frustration. You’ve already done 90 days of “I'll get back on track Monday.” So what’s 90 days of actually showing up? Of following through on the promises you’ve made to yourself? Of proving to your nervous system that this time is different because you’re different?   Here’s What Most People Miss: The first 90 days don’t just change your body. They change your pattern. Your body follows your belief system. But belief only shifts through evidence.  Evidence that you can show up.  Evidence that you’re no longer controlled by chaos.  Evidence that you’ve moved out of survival mode and into self-leadership.    3 Hidden Truths About the First 90 Days: You won’t feel ready. You’ll have to act your way into belief — not wait to believe before you act. Your environment will test you. It always does. That’s why you don’t just need a plan — you need accountability, structure, and alignment. You’ll meet parts of yourself you’ve been avoiding. That’s good. That’s how you reclaim them. That’s how you integrate.    Ask Yourself: “If I keep operating like I have the last 90 days… where will I be in the next 90?” “What version of me does the next level of my life require?” “What would it look like to do this with support, instead of in silence again?”   You don’t need another plan. You need a decision. You need a system you can trust — and a mirror that doesn’t let you shrink back.  Save this email.  Mark the date. Your 90-day clock starts when you say it does.  Ready to make this 90 different? Join the 90-Day Rebuild here → Click Here    Coach Rafael Team NXT LVL | The 90 Day Rebuild                                                                                 -