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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!

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