By using thekatrinaruthshow.com, you consent to our use of cookies.

News

Nutrition And Fat Loss 101, Part 5 – Cheating Your Way Lean

Today I want to talk to you really quickly about how to ‘cheat your way lean’. This is the 5th and final part in my Nutrition and Fat Loss 101 series, and I gotta say – it’s kind of my fave 🙂

First, a ‘disclaimer’ of sorts. I absolutely do NOT believe there is some kind of magic fast fix to full fat loss. Not least because (unless you’re starting out from being 95% clean) complete detoxification (if there is such a thing) and fat loss just takes time. Of course you can fast track things most certainly with a 7-day cleanse, but even then you’d want to know the ongoing tricks and techniques to be able to maintain it.

That’s what today is all about. The somewhat secret tricks and tips that myself and other coaches use to whip our own butts back into shape after some vacation time, or with our Biosignature clients who come in motivated and ready to transform their bodies.

sneaky tricks of the lean

We’re going to cover carb tolerance, managing blood sugars, and training.

1. Carbohydrate tolerance

The first thing I want to talk about here is carb tolerance. We’ve touched on this before, and it’s crucial to your ‘get-lean-fast’ success. The reason for this is that if you ARE carb tolerant then you have to be eating carbs to get lean, and if you’re NOT carb tolerant then you absolute should not be eating carbs to get lean. Unless they’re properly timed as part of your treat meals of course 🙂

Here are the rules:

  • You can determine carb tolerance by having your Biosig assessment done and looking at your sub-scapular skinfold. This indicates genetic carb tolerance.
  • Many carb tolerant people start have abused their bodies so much that they still have to steer clear of carbs until they ‘earn’ them. We determine this again by looking at the sub-scap measurement; under 10mm means you ‘earn’ your carbs. If you’re genetically carb tolerant then you will likely stay under 10mm easily even if other sites go up a little; if not then it could just be constant caution with carbs. The old adage of ‘all things in moderation’ simply isn’t true.

2. Controlling blood sugar

All good fat loss coaches understand the importance of controlling blood sugar as a means of helping to release stored fat. The truth is that even if you’re eating super low-carb your body might still be programmed to hold onto fat due to years of poor eating choices.

Here are some methods we like to use to ‘cheat’ when it comes to managing blood sugar and burning more fat:

  • Take a tablespoon fresh squeezed lemon or lime before eating
  • Use lemon or lime in your water or on food
  • Switch from balsamic vinegar to red wine vinegar
  • Use organic cinnamon liberally, in coffee/on food/in shakes. Yummy. You can even make a tea by boiling it with a pinch of sea salt. You can leave this to cool for drinking water, or drink warm.
  • Eat plenty of good fats, up to 6 times per day. Raw cream/butter. Organic coconut/macadamia/olive oils. Ghee. Avocado. Nuts and seeds if you can tolerate them.

3. Training

Sweat sessions are all well and good, but not necessarily the be-all end-all for fat loss. Here are the rules on training to get lean:

  • Alternate between periods (2-4 weeks) of high volume (high reps) and high intensity (low reps and heavy weights). This is crude, and individual needs may vary, but it’s a basic rule of periodisation. Doing 3 sets of 10 week/month/year in and out is a massive fat-loss FAIL.
  • Lift weights before and even instead of cardio. I don’t mean do cardio straight after weights, I mean weights are kind; cardio is supplementary.
  • For the rules on cardio, read here.
  • My suggestion is 3-5 roughly 45-min weight sessions per week. Morning is best.
  • 1 yoga or pilates type session per week
  • Cardio can be 2-4 times, and could include intervals/playing/outdoor stuff/strongman training/kickboxing and so on.
  • If you want to really fast-track things, then do your weights in the morning and your cardio 4-6 hours later that day.
  • Post workout nutrition is CRUCIAL. Read here for more on that.

Lastly, just to get your juices watering, here is a sample food day from the Woman Incredible Transformation Day. This menu plan was designed for a low-carb diet with timed PWO carbs. If you want to know more about the day, read the ‘PS’.

8am: Lean organic porterhouse steak with nut butter; coffee with cream and cinnamon, or green or peppermint tea.

10.30am: PWO shake with bee pollen

12 noon: Salmon with lettuce, cucumber, tomato, pickled red onions, green beans, sweet potato strips, olives, red wine vinegar and olive oil

3.30pm: Egg and vegie frittata with mushrooms, broccoli, green beans, asparagus

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