100% Real With Ruby; no #BS health, fitness & mindset Ruby Cherie
-
- Salute e benessere
BEHIND THE LEAN BODY LIFESTYLE - Nutrition, Training, Health & Body Composition - where amazing conversations happen.
-
#326; On training: OPTIMIZING YOUR BODY COMPOSITION FOR LONG TERM SUCCESS Brandon Da Cruz
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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message -
325- ANTI WELLNESS WANK3RY- what phase am I in and YOUR MAINTENANCE is NOT the amount of calories you are struggling to lose weight on
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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message -
#324;- almost half way through the year; how are your habits? helping behaviour change. How to become a NEW version of you /Karin Nordin
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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message -
Hard reality check
Let me know if you relate
---
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message -
#323; Iris Deadlifts - the answers to what you want with your physique, takes THIS!!!
@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
---
Send in a voice message: https://podcasters.spotify.com/pod/show/transformxruby/message -
#322; Bet on the future version of who; invest in the PHASIC process. Youre focused on the wrong things/ ben Maysfield smith
@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
------------
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