** There are no fatloss workouts
there’s no fat-blasting or metabolic-boosting method with training
** How you train to build muscle is how you train to lose fat
to get the best results in a diet, you need to train to build muscle
don’t train to burn more, sweat more or keep your HR up
fat loss training is a myth & can have you LOSE muscle
** Train to get strong and build muscle; use around the same volume, account for recovery (which is lower in a deficit) to have higher chances of keeping muscle
** Rest periods are important!
Stop the circuit-style weights or doing things in between your strength sets!
You will struggle to get the stimulus needed to build a “defined” body
** YOU DON’T NEED MARATHON WORKOUTS
you shouldn’t have 6+ exercises for the same muscles!
If you want to be economical then use a smart program with hypertrophy because you can be in and out in 60 mins tops
Ways to cut workout time – superset opposing muscle groups – quads/hams, back/chest
Don’t have 60 mins?
use movements that don’t require much skill
go for compounds
and minimize single-limb work.
** Meal frequency matters but not the way you think
similar meal times each day help with consistency
- training your appetite
snacking often or eating lots off small meals is a great way to overeat without ever really feeling full (+ adding MORE meals to think about)
eat bigger balanced meals
** YOU WONT ALWAYS HAVE A FLAT STOMACH
regardless of what you do
- menstrual cycle, food in your belly, drinking water…
** YOU DONT NEED TO CHANGE YOUR WORKOUTS OR DIET FOR YOUR MENSTRUAL CYCLE
** you NEED a system to manage calories if you want to keep any results you get…
TRACKING YOUR FOOD for even a short period of time helps you step away from the app & use other flexy methods…
like balanced plates, hand portions, eating similar meals each day
because you KNOW whats in your food
** YOU CAN EAT WHATEVER YOU WANT AND LOSE WEIGHT….
YES BUT NO
food quality is essential
we dont eat calories, we eat food
everything comes with tradeoffs
calorie tradeoffs, fullness, hunger, cravings, performance, health, digestion, performance, energy… etc
focus on adding more protein, fibre & veg but you gotta be smart with the rest…
** metabolism boosters….
MUSCLE & WALKING are the best metabolism boosters
** nailing protein carb fats every day…
allow a RANGE for your calories between ~100
- aim for your MINIMUM protein
- then aim for fruit, veg, fibre
- target your carbs to FUEL your training & day
- allow the numbers to fall around your “ideal” but stop aiming to be 100%
Protein, calories, produce & fuelling enough matter more.
SOMETIMES YOU MAY need to get more meticulous with your tracking
its not obsessive
what IS obsessive is you hopping to more restrictive plans
pinching your belly every night and just staring at the parts you ‘want to change’
bc because you either ‘cant get your sh*t together
OR you’re working hard/trying everything and nothings working
2 bonus pointers
YES; It’s easier for some people…
how can you make it easier on yourself?
**STOP COMPARING YOURSELF
Many people have health and fitness as part of their background
which can make it easier to gain back
Many may not deal with the same PMS symptoms as you or have the same stressors/life demands
You may just have to be more mindful
to stop comparing your now to their current
the start is hard
new habits arent easy to form
**YOUR ENVIRONMENT MATTERS
and sometimes you need to create structure before you allow more flexibility
DONT RELY ON WILLPOWER
make AUTOPILOT work for you
force the chain until it gets easier yes, but set up your environment for more success
**FOCUS ON WHAT YOU CAN CONTROL
2/ photos & measurements weekly
IS NOT NEEDED for you to get your best results…
photos & measurements hardly change within weeks let alone months on a path to sustainable change (maybe in a harder fatloss phase if you have alot to lose; monthly is more feasible…. but then what???
Building ain’t so. especially if you are trying to lose fat and build muscle
be prepared to sabotage every month you see “not much”
- process>outcome. get really good at the habits that keep you lean for life.. VS fixating on the scale going down
realise that fat loss is a PHASE so you need a drive outside of that #
Measure success by mindset, actions *& behaviour change over time
Slowly stretch & move your comfort zone so you make the habits that lead to the outcomes more autopilot
PRACTICE
Everything is practice
Easy wins over time.
TRANSFORM x RUBY 