Health and Fitness

Fat Loss Frequently Asked Questions

answers to questions you’ve asked on how to lose fat!

Sometimes I feel as though I’m writing the same things over and over again. Sometimes I doubt myself when it comes to what I have to say. Does anyone even care? Am I just re-hashing the same old stuff? Do I EVER have anything new to say?

Yep, you got me. I have confidence dilemmas like anyone else. But I (try) to keep coming back to the fact that people give me positive feedback. Say that I’ve helped them. Or ask me questions.

And, as much as I don’t want to downplay the way you feel, the truth is that a lot of those questions (when it comes to weight loss) are pretty similar week in and week out. I guess that’s kinda reassuring when you think about it – you’re not the first one to get stuck in the constant, frustrating turmoil of how to best tackle the weight loss journey.

Here are some of the most frequently asked questions I receive (and my answers):

HOW OFTEN SHOULD I TRAIN EACH WEEK?

While some experts would tell you that training three times each week is a great start, I’d have to argue otherwise.

Do you want a great start, or great results? The human body is designed to move every single day. No exceptions. I’m not saying hit the gym daily, but get out there. Get active. And no, window shopping does not count. I’d recommend 2-4 x 30-50 minute weight training sessions, 2-3 10-25 minute cardio sessions (interval/circuit based), and a bonus wind down session of some kind, like stretching or yoga.

If you’re serious about losing weight and feeling great, you’ll move daily. No excuses. You can always find time for that which truly matters to you. You may have to build up to something as regular as the above, but you can at least start with 10 minutes of body weight exercises each morning.

Why not set a 30-day challenge to reach your exercise goals?

SHOULD I CUT OUT CARBS TO LOSE FAT?

No. N. O. Carbohydrates are crucial to good health, and an important aspect of weight loss nutrition. Yes, even after 6pm.

The catch?

When most people think of carbs, they think of bread. Pasta. Rice. Potatos. In other words, high GI, starchy foods that tend to bloat and clog. Here’s a tip (or two). Vegetables are carbs. Even the green ones. Salad is carbohydrate. So is fruit. Legumes. Even seeds and nuts contain some carbohydrate. When it comes to cutting out carbs, just don’t do it. But that’s not to say you need to load up on heavily processed, difficult to digest, poor quality grains.

For optimal nutrition and maximal weight loss, focus on carbohydrate from a wide source of vegetables. This is very general advice! Correct nutrition is a highly individualised thing, and very difficult to address completely within an article. I could do it in a book though 🙂

ARE PROTEIN SHAKES OR WEIGHT LOSS DRINKS THE WAY TO GO?

For convenience and quick satisfaction? Yes. To save money on meat and other forms of quality protein? No doubt. To lose weight? That depends on what you’re using them for.

I meet a lot of women who rely on protein shakes as a meal when they get busy. This is fine in theory; I do it myself on occasion. On occasion means on occasion. And given that I – and also you I daresay – are busy most days of the week, you have to be careful with this one.

So I would use a protein shake after training – an organic and delicious one of course – and on occasion instead of a meal, if you truly have no other options. For most of your meals, stick with solid food if you want to burn fat and feel good.

HOW MUCH CARDIO SHOULD I DO?

The biggest con of weight loss is that you need to do loads of slow-state cardio to burn fat. Sure, doing an hour cardio in your ‘fat-burning HR zone’ will burn off more fat (within that hour) than a high-intensity weights or circuit session.

But as soon as the hour is over, so is your metabolism boost. Restrict cardio to 2-3 weekly sessions of no more than 40 minutes, and choose interval training for best results. If you’re working hard enough, 20 minutes is really enough. Seriously! It took me a long time to get my head around this, but when I did I leaned up in no time. And I’ve watched my clients do the same over the years. Don’t try it? You’ll never know what it is to feel and look your best.

I’m talking about interval training and circuit cardio within that 20 minutes. Personally I still like to do endurance cardio on occasion, because sometimes a long walk or even a run can be enjoyable and it may also be good for stress relief. But it’s not a mainstay of my routine for staying in shape.

CAN WEIGHT TRAINING MAKE ME BULKIER?

Many people (okay, many women) worriedly question me about weight training, and whether it can cause them to bulk up.

Short answer?

Unless you take a pretty serious concoction of steroids and growth hormone, train weights daily for over an hour, and isolate every body part, then no. Sure, there’s the one (in a million) girls who seem to have more testosterone and a greater ability to gain muscle bulk then most, but if I had a dollar for every time a girl told me she puts on muscle too quickly (legs are the most common complaint), then, well, you get the picture.

Truth is, when I’ve forced those very same girls to take before and after measurements, they’ve realised that they’ve actually lost size. The bulky perception comes about because they notice the added muscle shape and definition, and may even find that certain parts of their body seem thicker (where the muscle belly lies) even though the overall size is reduced and they have a leaner, tighter package to show off. Long story short? Weight training at the recommended level will not make you bulky.

What it WILL do is boost your metabolism and carve up your physique, giving you definition and shape to die for.

hit me with your best faqs

Of course there are many more FAQ’s in the weight loss field as well as in all aspects of Woman Incredible type living. What gets you most frustrated? What do you constantly wonder? What do you want more than anything in the world.

Ask me anything – I’ll do my best to answer. I think I might start running a regular FAQ blog post, so I need your ideas if I’m going to do that!

Comment below.

And remember –

Life is Now. Press Play.

"fat loss melbourne"

PS

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.

Vibrate?

It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?

EXCITEMENT.

It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.

Zag?

You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –

AND

(drumroll)

I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.

And?

That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!

Introducing:

MONETIZE THAT SHIT NO MATTER WHAT

{AND DO WHAT YOU WANT ALL DAY}

A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on

* TIME MANIFESTATION. OH YES IT IS A THING.

AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!

GET IT, AT THIS PRICE! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

PLUS!

I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!

GRAB YOUR SPOT NOW, ONE TIME ONLY! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!

GET YOUR PLACE NOW! >>> https://zw144.infusionsoft.com/app/orderForms/Monetize-That-Shit-No-Matter-What

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2 Comments

  1. Peta says:

    If I am going to eat bread, potato or rice, when is the best time to eat them? Pre or post training, morning or evening?

    1. Kat says:

      DIrectly post training. But there’s never a good time to eat bread or potato IMO!

Comments are closed.

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