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Health and Fitness

Fat Burning Special: 10 Ways To Workout For Rapid Results!

gym based fat burning

1. My fave body fat burning workout style!

"Fat Burning Workouts"A high-volume fat burning workout such as Charles Poliquin’s German Body Comp (GBC). If your goal is truly to build lean muscle and boost fat burning then this is a unique weight training system designed to manipulate your hormones and your metabolism by alternating a lower body exercise with an upper body exercise, and using short rest times. For example:

  • A1: Barbell squats, 4010 tempo (4 seconds down, 0 second pause, 1 second up, 0 second pause), 8-10 reps, 3-4 sets, 30 seconds rest
  • A2: Dumbell incline press, 3010, 10-12 reps, 3-4 sets, 60 seconds rest

A typical GBC program would take around 45 minutes and leave you absolutely wiped on the floor. The workouts I use as part of the giveaways of my Woman Incredible Transformation Events, as well as in the upcoming (yes, it’s still coming!) members section are primarily GBC based; right through to the advanced stuff.

2. Engage in a martial arts workout

Boost your metabolism with some kickboxing, boxing, muay thai, Brazilian Jiu-Jitsu – when done with a good instructor these are some of the absolute BEST cardio substitutes and fat burning workouts you can engage in. Not to mention you might gain some practical skills!

3. Cut back on the cardio exercise and the group fitness workouts

The typical gym-based cardio and group fitness workout, unless you are brand-spanking-new to exercise, is not the fat loss solution you wish it was. Stop wasting your time with it! If you want to know more about the rules of cardio, check here.

4. Try strongman training: one of the ultimate workouts for weight loss

Down at Result Based Training, where my office is in South Melbourne, there is an awesome strongman exercise area. Strongman training involves crazy-fun stuff like flipping truck tires, smashing ropes to the floor, pushing, chopping or pulling sleds piled up with stupid amounts of weight, and basically just charging around moving heavy stuff. It’s an awesome way to mix up your training.

5. Muscle it up!

A lesson I’ve had driven home to me lately by Maximus Mark is that a) I’m doing my own head in focusing so intensely on fat loss ALL the time, and b) doing purely fat loss training is not the answer! To burn more body fat you need to have a decent amount of muscle. One of Mark’s rules is to only focus on one thing at a time, and sometimes you need to spend a couple months on strength and lean muscle growth before coming back to fat loss. I’m talking about lifting very heavy weights, usually for small amounts of reps, and with longer rest periods.

fat burning outside the gym

6. Lose weight with incidental exercise.

You know all those studies where the ‘fidgeters’ lose an average of an extra 2-3kg per year? That’s really true! I’m not saying you need to hop all over the place like an anxious bunny every day, but a little extra movement is ideal for most of us. Walk a little more, get off your butt a little more, don’t be afraid to dance when no one is looking – all that good stuff. Aim to be an everyday active person, not just a gal who sits still all day and then hits the gym for the requisite 45-60 minutes.

7. It’s not all about ‘exercise’! Play more!

Remember how easy it was to stay skinny as a young kid? And it’s not as though you were strictly avoiding carbs or even the occasional junk food back then, yeah? Sure, childhood metabolism might be part of it but you do have to wonder whether it’s the chicken or the egg so to speak. If you have kids then get them and you off your butts and get moving. Frisbee, chasy, or just silly games in the part for half an hour are all great additions to your regular workout routine, not to mention a very easy way to burn some excess calories.

8. Build energy before you burn it.

Sometimes it pays to give your body a break from all the pure weight loss stuff. Most of the exercise you do is probably ‘catabolic’, meaning it breaks muscle down and is geared toward faster fat burning. It’s really important to include some energy building exercise (anabolic) as well. A yoga or meditation class once a week will do the trick.

9. Throw in some old school outdoor fitness work

You know I’m not talking about pounding the pavement, don’t you? I’m talking about the kind of stuff that really pushes you into hard-core fat burning mode. Like running up a massive hill multiple times, stair climbing, trekking, sand sprints. Why not add one of these old school fitness sessions every fortnight or so? You’ll love the variety as well!

10. Get competitive

Sometimes revving up your metabolism and becoming a fat burning machine is not about what you’re doing, but how you’re doing it. How often do you catch yourself day dreaming in the gym, or walking away from your workout knowing that the only thing you really burnt was time? Why not set a challenge with a friend or colleague. It could be anything fitness related: a lifting challenge, a body fat challenge, a lean muscle gain challenge. You get the idea. Adding a little competition to your same-old routine is (in my opinion) one of the best ways to accelerate your results.

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/