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Health and Fitness

Nutrition and Fat Loss 101, Part 3 – Fat Loss Kickstart

Let’s get right down to business – today I’d like to talk to you about the 3 most important things you can do to kick-start fat loss. This is Part 3 in our now five part series aimed at giving you the very basics of, well, nutrition and fat loss!

You can check out Part 1 and Part 2 here:

In the Foundation of Nutrition we talked about the importance of structure, of starting the day right, and the basics on controlling possible fat-storing hormones such as insulin and cortisol. It’s important to make sure you get these foundation points right before moving on to Fat Loss Kickstart! Taking control of your nutrition and health and achieving great fat loss results depends on doing ‘first things first’.

Here are the top 3 things, in my opinion, that will help you to kickstart massive fat loss:

1. Meet your protein goal: your protein goal is based on your lean mass in pounds (weight minus body fat), and is a calculation you can use to determine your protein needs for health, fat loss, and building lean muscle. The range for women is approx. 0.9-1.5 grams pure protein per pound lean mass. For men it is approx. 1.5-2 grams. I just simplify it by using my total body weight and x it by a mid-range, i.e. 60kg (132 pounds) x 1.3 grams = 171 grams protein. Most meat/chicken/fish has 22 grams protein per 100 grams, an egg has around 12, protein shake – read the label!

2. Get proper recovery: without adequate rest and repair you will not progress with either fat loss or lean muscle development. For a lot of gym junkie’s out there this means you are actually probably over-training! Not necessarily with the right stuff though. Make weight-training (3-5 times per week) your focus and only do short bursts of interval cardio. Recovery also means taking appropriate food and supplementation to wind down after training and at night. For example, coffee and sugar after training is very counter-productive, whereas glycine, magnesium and protein will ensure you get the results you’re after. Similar rules apply to winding down at night. Recovery might also include a day of yoga/meditation rather than gym.

3. Have enough sleep! According to sleep specialists, a lack of sleep is a leading cause for obesity, heart disease and diabetes. And the ‘best’ part? You cannot get away with a sleep debt. If you’ve missed 2 hours a night for 100 nights in the past year, that’s 200 hours you need to catch up on because it IS impacting your health (both physical and mental), and your ability to get lean! Do you seriously need to stay up for extra eps of your show du jour? Or catching up on emails/facebook/twitter? Even 30 minutes earlier bed-time can make a difference. Look at your morning routine as well – can you move faster and be more efficient in order to catch just a few more zzzzs? More and better quality sleep will help balance your hormones and ensure your hard work in the gym and kitchen actually pays off.

So – over to you. Have you been doing these 3 things in your own life? Where do you struggle, or what do you still have questions about? Comment below!

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Here’s the thing girlfriend.

Sister.

Brother.

BADASS REVOLUTIONARY FUCKING LEADER YOU.

You came here to be all of you, be all of you now.

And now?

It’s time.

👉👉 IDENTITY.

10 Days with Katrina Ruth to Wake You Back Up to You. And Unleash the Game You’re Done Waiting For.

Day 1 LIVE Asskickery shooting into your soul in just a few days time!

DAILY you + me + God + soul to follow.

This?

Is the do/not/miss time going into you that you’re soul has been hungering for and it’s time.to.FEED it!

Here’s how it’s going down:

> 10 Days ALL new live online course with Katrina Ruth

> DAILY asskickery | activation | bulletproof coffee up the booty (that’s me)

> DAILY journal prompts | worksheets | exercises to get you going and flowing into ALL of you

AND:

> (this is crazy!) DAILY bonuses to help you implement our IDENTITY work in different areas of your business. Money. Body. Relationships. Life! Application of what we are working on out the wazoo!

> All trainings recorded and yours to keep for life in your Katrina Ruth Members Dashboard (training times will be announced day by day as we begin. Day 1 live asskickery at XXXX. Training times will vary day to day to account for students all around the world!

> Live Facebook Group with Kat and the #KatNinjas throughout

> IMMEDIATE and then DAILY and then FOREVER AFTER switch flickin’ into YOU as soon as you say yes! (That is just how this works).

What to expect, from this time together?

Every.single.thing. you’ve always known was there within.

> Certainty. Of soul, of God, of what flow requires, of, well, everything.
> Ability to always know the right decision to make, and how to make it. NO MATTER WHAT.
> Courage and abilily and inner strength to then ACT as you need to
> Ability and soul certainty walk away. Know what to walk away from. Shred and burn. Immediately and as required. Amen.
> ALWAYS ability to access flow. Message certainty. Soul guidance on what you create, unleash, how, to whom.
> Magnetism. Activated. From within. To and from your soul peeps. In all areas.
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> Moving through the ‘woods’ of business, of life, of you. Recognising it. Being okay with it!
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> Forgiveness, and grace. Where you know it comes from. How to receive it fully.
> RECEIVING. Unlocking the portals to. Opening up the floodgates. Seeing where you dial it back. Stopping that shit!
> Turning up the dial in all areas. What it means, and how.
> BEING the mofo light. Being all of it. Owning your too muchness! SWAYING with it.
> Being in the dance with God and soul and life and ALWAYS knowing your next move. ALL of that. And so much more.
> Creating. Being the artist the messenger the performer the leader the shift the YOU, who just lets it flood out. Knowing what works. Does not. How to release. Go deeper. And also? Sell TF outta that game.
> Being the leader NOW. Appointing yourself. What it means and why you’re already pre-approved.
> BIRTHRIGHT. Accessing and owning your soul blueprint. The blueprint of YOU. Of purpose. And destiny. And truth. Let’s go!

You want more?

There’s so much more.

^^ This? Is the warm-up, the first bit of what dropped through to me when I felt in to this, allowed it to come through, for you.

We will see what unfolds,
when it unfolds,
when we enter this dance,
together!

But what this is really about, and why you know you need to be here?

You’re done with playing the game of waiting to play the damn game.

Identity, baby.

IT’S TIME.

https://thekatrinaruthshow.com/identity

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