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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.

🔥🔥 FIRED UP & FINANCIALLY READY TO EXPLODE is here! Eeeeeeekkkkkkkkkkk and a HALF! I have not been this, well, FIRED UP & READY TO EXPLODE in a LONG while.

https://thekatrinaruthshow.com/firedup

You know when something just comes through you?

And it’s HOLY FREAKING FLOW YES and all the things?

And you FEEL the fire and the gold and the energy and the NOW?

Well,

this is that.

AND THEN SOME.

I’m so proud to invite you in to this brand new course with me! I will be teaching this in a LIVE Facebook group with twice weekly livestream trainings (+ more!) – something I have not done in a very long while.

When you say yes to soul-

life says yes to you.

Fired up and Financially Ready to Explode is the NEXT level wealth and mindset strategy for the already successful woman who is done playing small!

Here’s the thing –

There are very clear reasons why you never quite get to that FULL inhale-exhale state of money freedom, even as your income and lifestyle goes up.

You can bet your sweet ass we gonna talk about those reasons. Understand them. And learn how to roll with them. BECAUSE YOU GET TO BE ABLE TO BREATHE FULLY BEING YOU.

And OMG. So much more. And a LOT of it comes down to understanding that the MONEY WORKS FOR YOU WHEN YOU UNDERSTAND HOW TO ROLL WITH YOUR OWN CHANGING NEEDS.

And? That there are a million freakin’ ways to make money and there is ALWAYS money there that gets to come from flow. So for women like us … one of the biggest FOOLHARDY AF things we can do .. is try to make our business flow respond to things we think should work, things that did work, things that are working for others, etc!

What we need instead is simple:

A clear freaking understanding of where today’s money is at. This week’s. This months. The long-terms. And how to do it all in a way where true wealth growth becomes automated and inherent to who you are. Where you can breathe fully in your creative needs each day. AND, where it’s ALL fun and yes whilst making a crazy impact on those you want to help!

In short?

You need to get FIRED UP AND FINANCIALLY READY TO EXPLODE with me.

And that’s what we’re gonna do here:

FIRED UP & FINANCIALLY READY TO EXPLODE

– Next Level Wealth Mindset & Strategy for the Already Successful Woman Who is Done Playing Small –

We begin Thursday Feb 18th, US time.

https://thekatrinaruthshow.com/firedup

30 days together.

Bi-weekly livestream trainings in our closed Facebook group. (Yes! I have not done this in absolutely AGES!)

Q&A sessions after each live training (times will vary to account for the multitude of timezones, all sessions recorded)

Daily conversation and asskickery and added learning in the Facebook group (I can’t wait!)

Journal prompts + homework to follow each training

Complete understanding of the different ways money should be coming in, covering over 30 different considerations for where money comes from and why it’s NOT coming in when it’s not!

Tailored to you pathway for understanding your blocks, setbacks, why you would NOT want what you say you want, and exactly where the biggest ‘bang for your buck’ moves are to be made in order to open up receiving.

Tailored to you pathway for understanding how to flow with the above based on your changing needs, energies, goals, and desires!

I’m teaching you exactly how I always know how to roll with my OWN ebbs and flows, and the exact way that I do that. This is why it’s tailored! I teach you how to design the process for YOU, and how to always know when things need adjusting or fine-tuning

Here is my all in all purpose and intent for you with this brand new course:

1) You understand how to get money to show up from you via automated and systematic ‘cash machine’ sources, in a way that is fully aligned and flow yes for you and your brand AND your peeps

2) You understand how to roll with the day to day living breathing moving changing multi-passionate VIBE of the thing, namely how to pluck down money from the great beyond like the supernatural badass you are DEPENDING ON WHO AND WHAT YOU ARE AND WHAT IT IS YOU NEED TO BE DIALED IN AND SWITCHED ON THAT DAY. Etc.

I can’t wait to spend these 30 days with you! We begin We begin Thursday Feb 18th, US time.

This? Is the fire and gold and holy freakin’ rainfall you’ve been waiting for. LET’S GO.

https://thekatrinaruthshow.com/firedup

PPS.

The pre-work is hands on and practical AF! 🔥 Join today and receive immediate access to a 1 hour+ previously private client only audio I recorded on the 11 Ways We Make More Money Consistently in my company. You can implement all of this now, it’s one of the most powerful trainings I ever recorded.

And!

I’ve included a Join Today Bonus!

Every day up til our start date I will be emailing out a photo of my journaling from that day, and an insight into why / what I journaled, plus a prompt or three for you. This is a join today bonus on TOP of the pre-work! Fun!

Psssst there are other badass bonuses as well. But you’ll have to read the page to see 😉

https://thekatrinaruthshow.com/firedup