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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.

✨ Dream Life Creation Has launched! ✨

I am SO incredibly excited to be sharing this with you! This has been bubbling up inside for some time and it’s now officially LIVE!

Introducing Dream Life Creation with Katrina Ruth! 💜

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* DAILY content
* DAILY ‘Rules of Success’ process, template, resource or tool from Katrina Ruth
* DAILY journal prompts directly from Kat’s journal – the exact inner work, guidance, activation Kat and her highest level clients use to create their dream life on repeat!
* LIFETIME access to all content
* Brand new live course with Katrina Ruth and the #KatNinjas!

How It’s Going Down and Why I Created This For You!

I want to do the exact work with you that I myself do on repeat,

day in and day out,

to continually and AUTOMATICALLY uplevel,

create everything I see inside of me in my business and life,

by allowing it through!

And, also, the ‘most favourite’ work I come back to again and again with my private clients.

Do you know what I am EXTRA excited for, in doing this program with you?

This work is also the most FUN work I do! It’s like being a kid in a candy store … or in an art room … and just knowing – ‘wow! I get to choose! I LITERALLY GET TO MAKE IT UP AND THEN IT HAPPENS!’

Can you imagine?

DO you?

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You literally get to make it up and then it happens!

Pssst … whatever you think you’re ‘making up’?? Is actually just soul TELLING you what’s up. And then you choosing it!

Even if you already live and play life this way,

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always new depths to go to,

always more YES to claim!

And the things you think are SO far away,

are only as far as you let ’em be!

Join me in my BRAND NEW Dream Life Creation course today, and let’s spend the next 30 days together getting YOUR dream biz and life shit together, as you decide the outcomes you’ve been waiting to create and see massive results NOW … all by saying yes to what you already freakin’ KNOW, and drawing the line only where you want it to be!

Your excuses?

No longer motherfucking valid.

And never were 😉

I’m so excited to welcome you into my BRAND new 30 day course Dream Life Creation!

It’s about time we got you all in on doin’ the whole create what’s in you thing.

The line is mofo ready for you to raise it.

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P.P.S.

Do you feel a lift? A charge? Even a hint of knowing there is perhaps just ONE … maybe one HUNDRED … perhaps somewhere in between 😉 YOU things that are waiting for YOU to claim ’em?

Let me show you how,

and then ever so kindly kick your sweet lovin’ behind to do so.

Namafuckingste.

https://thekatrinaruthshow.com/dreamlifecreation