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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

Remember –

Life is Now. Press Play.

Kat

PS: This series is a (very briefly) summarised version of my Woman Incredible Transformation Workshop. The next date is in August and you can read about it over here. If you’re a Sydney gal then you might be excited (as I am!) to know that I have a date for the Sydney event! It’s going to be on September 10 🙂

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!!

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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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5 Comments

  1. Nate says:

    Great article Kat. This lead me to some of your articles on supplements like glycine and glutamine, etc., and I was wondering what you think about the long term effects. Do you think it’s ok to take supplements like these… forever? Is there a need to pause them for a while? What about taking them just until you get to your ‘goal weight’ for those of us needing to lose weight?

    1. Kat says:

      With aminos I think it’s fine to take them forever; same goes for multis and essential fats and minerals. These are nutrients. Detox supps should be rotated 🙂 aside from that, take everything else only so long as you’d like to be healthy! I know that’s a bit ‘smart-aleck’, but true; I believe.

      1. Nate says:

        Ok, just to make sure I get what you’re spittin’, take them all forever, right? Also what do you think about creatine? I wasn’t sure I had ever heard you mention it.

      2. Kat says:

        Can be useful depending on goals

  2. Kaia says:

    hey Kat,

    I’m trying to eat as heathly as possible. I get almost 50 % of daily calories from healthy fats. Is it too much? I eat ca 1700 kcal per day, 100 grams or less come from carbs and the rest is from quality protein.
    Thanks!

    K.

Comments are closed.

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