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Health and Fitness

weight loss training: what you need to know!

metabolic weight loss training made easy!

weight loss training
What I’m about to share with you is an overview of how a smart and fat-burning orientated approach to training should look.

In my experience, the basic training formula for fat loss is a foundation of strength training and hypertrophy (growing lean muscle), to which we would add weight training based circuits (I don’t mean circus tricks on balls and cables), and then cardio would be just a teeny-tiny supplement to all of that.

Other activities such as yoga, the occasional group fitness class, and certainly some outdoor activity, could also be included.

the ‘perfect’ weight loss training weekly plan

  • Between 2 and 5 weight training sessions a week, depending upon how conditioned you are, your availability, and your goals. Many of my fat loss clients find they have great results with 3 sessions a week provided they are ‘quality’ sessions.
  • 2-3 interval based cardio sessions in addition to that
  • And/OR 2-3 metabolic workouts
  • A recovery session once every 1-2 weeks
  • Other (incidental exercise/group fitness/sports and recreation)

Now I can’t really cover everything about all of those methods in one blog post, so today I’d like to share one of my favourite workout methods with you, and show you a sample workout.

sample ‘metabolic’ weight loss workout

You will need a basic level of body awareness and fitness to complete this workout, but the good news it can be adapted to suit beginners right through to elite sportspeople!

A1: Kettlebell swings

A2: Decline push ups

Pop your feet on either a ball or a bench. Keep your back straight and your eyes down, and lower your body slowly to the floor.

A3: Burpees

This is really simple – just squat down, jump your feet out behind you, jump them back in, and then jump up into the air. Repeat.

A4: Seated row

A5: Farmers walk

This just means carry 2 dumbells up and down for at least 20 metres – the heaviest you can handle!

A6: Lying leg raises

weight loss training notes

Take 50 seconds for each exercise; and repeat the whole thing 4-6 times (aim for 30-45 minutes in total). You’ll notice all exercises begin with ‘A’. This just means do them all back to back without going back to A1 until you’ve got to A6.

If you’re new to this style of training you may have 30-60 seconds rest between each exercise, and 90-120 after A6 before going back to A1.

If you’re a bit of a fitness queen try having as little as 10 seconds rest between stations (which really means just enough time to move to the next station!), and up to 30 seconds rest after A6.

So what are you waiting for – get out there and smash it!

Remember –

Life is Now. Press Play! 

Kat x

PS.

I’m excited to announce my Flow-Led Millionaire Private Client Mastermind Days are back, happening this August (PM me for full deets!) 

Warning! This Mastermind will require you to get TF over your hang-ups around:

* Automated income

* Being seen more, and more boldly

* Adding layers upon layers upon layers of more SELLING

* Ruthless repurposing and re-selling

* Structure, systems, process

* Building a cash machine which pays you on repeat regardless of whether YOU are grinding your fingers to the bone to get it working!

Requirements:

You have an existing business which makes money, delivers a fabulous product or service (or multiple of!) which helps people, you know who you are and who you’re here to serve (while always welcoming deeper clarity!), and you have a proven track record for getting results to those people … even if it’s on a scale, so far, which, frankly, you consider outrageous. Since you know you’re here to do insanely big work in the world!

Oh, speaking of which – you know you’re here to do insanely big work in the world! And you’re ready to put the wheels on that NOW, and see your revenue – your growth of soulmate audience – your soul-led result-gettin’ systems – and all in all your own badassery – explode, stat!

You’re not afraid of doing the damn work (duh),

but you also know that there’s a simpler way, a more flow way, a more YOU way.

And you’re ready to get down to the nitty gritty of that now, and then roll it out like the take no prisoners mofo you are.

All with me – secret counsel to the worlds most elite game-changers, leaders, and revolutionaries – supporting you to know exactly what to do,

and exactly how to do it,

so you make MORE money,

reach MORE (of the right people),

the YOU way,

having more fun and flow than you ever dreamed possible,

and finally knowing you’re all in on you,

Now!

What you get out of this time together is simple:

* Identified opportunities for money-makin’ – minimum 3, up to 10+ (this is normal in these conversations with me)

* Specific to you simple soulmate audience growth strategy, which you can roll out right away, and will often involve only ‘tweaks’ rather than having to DO anything dramatically extra

* Confidence and inner tools as well as practical steps for improving / adding to / setting up (depending where you’re at) your automated income / funnels 

* Personalised (to your personality / style / lifestyle / skillset) action plan for implementing

* Tweaks you can add in right away to increase sales on existing processes

* Daily / weekly ‘hustle flow plan’ individualised to you

All in all here’s what it comes down to:

>>> You will walk out with a complete action plan tailored to your business, very detailed and also very SIMPLE, with also a complete understanding of what you need to do and HOW to do it, to take you to the next major income level, and beyond.

This will include your next three offers (MINIMUM), up-sells, or funnel ad-ins, FULLY CREATED IN THE TIME TOGETHER!

Plus:

1:1 follow on support to help you implement and follow through.

I love doing this INTENSIVE deep dive work where we pull everything apart all at once, and then nail down the EXACT action steps for each person to take to get more paying customers and clients, who are soul-aligned, coming in NOW, who are also buying more things, because you’ve got all your damn shit in place!

This immersive day together is limited to 5-7 people per event. 

If this is speaking to you PM me here to apply / for more info!