100% Real With Ruby; no #BS health, fitness & mindset Ruby Cherie

Muscle

Macros

Micros

Metabolism

Movement

Mindset

Momentum

Muscle muscle muscle again



People want physique change yet we are sold numbers and fancy things

People struggle once they start chasing a way down or a leaner version of themselves - they think it looks like __________

But really it looks like ____



So lets talk about

▪️THE TWO MOST IMPORTANT FACTORS FOR BUILDING & MAINTAINING MUSCLE: RESISTANCE TRAINING & SUFFICIENT PROTEIN INTAKE - starting with training

MPS > MPB

The manner they train isnt conducive to the results they want

They chase FATIGUE vs a stimulus

Inspite of what they do vs because of what they do

Its not just fatigue ,its entertainment they want and its complicated over effective

VOLUME - the new thing of speaking so much on low volume now… its like speaking the best in the research without applying it to you. Prog overload

Super human

Chasing prs all the time will let you down

Drop sets need to be strategized

I loveee myoreps as an example but things need a strategy and standardization



People do too many fluffy things that arent effective

But if you are doing big for your buck exercises… things also look different

FEELING something =/= it being more effective

Training to failure and understanding what that feels like is a skill in itself and you do get better at it over time

There are exercises are are more SKILL and MOVEMENT to learn and others that are more muscle





Can we do short back and forths? I want to pull up my last IG post and go through each of my slides separately for you





MUSCLE is your metabolic currency



Muscle, Protein, the Muscle centric approach

TRAINING, the importance of muscle for women, and both these factors in the diet phase, the maintenance and after phase and why is it so important

RESISTANCE TRAINING

Progress is made when you are OUTSIDE of fatloss. Fatloss is the small non eventful part that reveals the progress you made NOT dieting.

Maintenance is life, its progress, its where more magic happens. Then you can add some calories where needed to push more progress in the gym

Progress is made IN THE GYM for physique goals

What it takes to build the physique - the importance of training. Training quality and then all things around training that need to be considered for building phases

Building phases don't always necessitate a surplus, but a surplus can make for a better environment for many. Fat can be lost much quicker than muscle is gained

▪️WHY YOU NEED TO FOCUS ON FAT LOSS & MUSCLE MAINTENANCE DURING A DIET RATHER THAN CHASING SCALE WEIGHT LOSS



▪️ other MOST COMMON BUILDING PHASE MISTAKES: NOT STAYING IN A BUILDING PHASE LONG ENOUGH & TRAINING RELATED MISTAKES



What people do instead - if they arent getting sore anymore or if something plateaus they just change it vs realllly challenging it and forcing change and then seeing what else needs changing to improve upon that



Every new program its a total overhaul. Like you mentioned the KPI

Every 4 weeks…. Challenges do this… alot of coaches do this to “keep clients: and appease them but not to actually get them results

Which is why you need a great coach who is willing to have these convos and challenge you

Have joy outside of the gym and get in get out

What should be in a log book

You mentioned it with one of your guys still progressing a couple months in so you kept pushing him





Educate and empower - and going through the process and doing the thing is the best education you can get as well - sometimes we overthink ourselves out of ever realising results because there is that power of the brain




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how to create an INDOMITABLE LIFE



fat loss phase? what phase?

the reality of the journey, progress, expectations

training

what coaching is

what you should be considering for your journey and self

how to get permanent results and set you up for progressing to your best




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REPLAY of #222



@karinnordinphd

@transformxruby

___

To become a new version of me i have to make different decisions

GROWTH MINDSET

Embracing the HARD

Facing resistance, its normal

Main specific i think theres something wrong with my body

evidence in the past

Self belief

PERCEIVED IDENTITY

SELF BELIEFS

Challenge

You will never have evidence in the past for something you want to create (thats new)

Intrinsic motivation

Its hard to care about our aging self etc

Its easy to be motivated by the now

“I can never follow through with anything”

“People who have a heap of things on their list

Re-framing the way we think

tangible things you can do to create these shifts and discipline vs. skill development.

Learn to like it

Right now we may not -

Mind management

YOU CANT JUST GET THESE TOOOLS you need to to

Alot of people find this hard with a new way of eating

And then continuing it on

Same with waking up and showing up to the gym and keeping consistency

Because yeah cool we can start a habit do it for a while and then fall off

Cognitive awareness & flexibilityPOWER OF ACCOUNTABILITY

how and why to embrace failure.

how our mindset on behavior is often black and white, how to change the way we view this, and how behavior change actually works.

procrastination / self-talk that stops the acting part

Snakes and ladders

RELATEDNESS

I love how you said that so excited - people don't

People don't understand what they need

And tune into their feelings

What they want to feel or run away from






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Let me know if you relate

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@irisdeadlifts

@transformxruby





if you want to look toned outside the gym you have to look jacked inside the gym, and that’s more muscle than people think





Body change

Numbers on the scales

Thinking we will be happy when

Take the OUTCOME off the pedestal

The process is where it happens





People think all the answers are in getting lean

What it takes to get toned





What the body takes





People





We arent anti fatloss

But right context

Right mindset

Do the work before it so you make it easier

So you can get in and not struggle so much and see better results

Have a better









people think dieting is always the answer to what they are feeling or struggling with

When thats all they did they usually come to us









Fuel for fatloss

Don't starve it









When life is crazy, we take the toll on our bodies

When we feel out of control of life we take the toll on our bodys





Reactive living





that they will only get bulky if they do anything else or they are afraid MOSTLY for clothes to get tigher, pants to get tighter





progress is only about getting leaner - they havent expandded their meaning of that nor phsyqiue















they dont realise toned bodies have way more muscle

that as you get older its even more important

and that theres more to all of this than chasing fatloss













beyond all its damn fucking patience





People thinking bodies don't jiggle

Lifestyle bodies vs what we think we should be looking like

What the lean hard tight body requires

Your body isnt a passport photo either





6 months building









I've been doing this for a year and it's like I know that feels like it's a long time but really and I look back at pictures of myself after like a year and I I don't look like I'm really in shape at all you know so it's like it just takes a long time like years upon years of going through this and it doesn't mean that nothing is happening along the way it's just it's it's slow



You don't need to look at the photos you take. Its data. Stop over analyzing

Take the photos, store them, leave them

Then compare year after year and see it in a zoomed out perspective



The aging body and still comparing yourself to your 30s




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@ben_mayfieldsmith_

@transformxruby

#

Building from a more empty canvas, its a different dragon to fight -
#

You cant keep trying to lose the last couple kgs or get to the lean without going through the other phases

The end physique needs to be built

If this is you, my biggest tips to help this period:

1- Focus on performance metrics

2- Accept bodyfat is part of the process

3- Understand scale weight is only data and not reflective of you are a person

4- Constantly check in with yourself, remember you’re more than the scale or photo

5- To build a dream physique, accept being uncomfortable

6- Journal your thoughts to prevent negative self-talk and challenge irrational thoughts of self.

#
Doing hard things…”balance cant coexist when trying to change who you are”

Everything is phasic

Balance does NOT co exist with fatloss

With extreme goals

But its also not forever

Playing too comfortable can hold you back… we went from one bro extreme of hard core bodybuilding bro shit;... to now resisting the work - resisting things of like having

#

Sometimes its not in pushing harder but in taking an alternative approach

Sometimes you need to do unsustainable things to get to a place where you can find a new level of normal

But this is where social media lets you down

they always preach leaning down weight loss ove rand over

They each you ohw to lose weight and speak of that but hardly anything else

The 12 week transformations

Noone has patience for anything else

People hire coaches or do things only to lose weight

They wont subscribe or anything else

#

Trying to build muscle but be as lean as you can

Wanting to build muscle but refusing to eat enough because you are scared of the scale or gaining more weight

Your pants feeling tight when you say you want more defined legs which demands building muscle



People are mentality resistant to dieting

Unable to give a fatloss phase what it takes

Because despite not physically seeing results - theyre living in a limbo because they attach themselves so much to this lean

Waiting for the next fat loss phase

Wanting to cut calories

Scared to eat more

Scared to allow themselves more flexibility or to focus on a new direction

The why and the how. The answers arent always known at first

You need to have a flexible identity a flexible mindset that you allow to adapt, to pivot to evolve

As you go along it

-

Your balance and success criteria can evolve and change as you do and thats ok

Sometimes we don't slow down enough to realise our initial goals arent the now

We need to let go of obsessing over losing weight and what a scale says or these quantitative checkins

To allow us to understand HOW we geel, WHAT we need to focus on

How we can build a lifestyle we truly love

A live we can sustain any results we get

But also keep achieving more



Like it might be more obsessive to start with

I take that back

You may need to obsess more over prepping, planning, dealing with the discomfort of maybe eating the same thing every day and dealing with some reheated food

But it gets easier





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Most of those people didnt start that way with being so flexible either

Saying no to things means your saying yes to less desirable things you don't want

Isnt better if you choose your fuck yesses



the process so so important

You need to nail the basics and build the bricks

Going from really overweight to “lean” if you do it right in the sense that you are doing some form of resistance training

You will appear as though you lost fat and built muscle

Yeah you probs built some… but most was what that heavy body was already carrying around under it - if you really took it home with a coach, yes you will reveal a better physique but that works til it doesnt.



Instant gratification Why you will never get your goal in 12 week challenges; how a 12 or 16 week minimum is really only starting ground because of the complecxities of