# 397; the truth building the physique you want beyond your 30s, 40s & 50s. are you stuck doing the opposite?

In this engaging conversation, Ruby Cherie and Sarah Carne delve into the complexities of body transformation, emphasizing the importance of building muscle before focusing on fat loss. They discuss the common obsession with scale weight among women and how it can hinder progress. The conversation highlights the need for a mindset shift towards performance and strength training, rather than merely chasing numbers. They also explore the significance of training intensity, recovery, and the long-term journey of achieving a desired physique. In this conversation, Ruby Cherie discusses the importance of nutrient density, muscle building, and the impact of mindset on health and fitness. She emphasizes the need for personalized coaching and the essential habits for aging gracefully, including the role of alcohol in fitness journeys. The discussion highlights the significance of building muscle for overall health and aesthetics, as well as the mental aspects of dieting and maintaining a healthy lifestyle.

• Building your best physique takes time and patience.

• Women often need to focus on gaining muscle before losing fat.

• The scale can be misleading and detrimental to self-image.

• Chasing a specific weight can lead to unhealthy habits.

• Performance and strength should be prioritized over aesthetics.

• Muscle takes up space, and gaining it can change body composition.

• Training intensity is crucial for muscle growth.

• Recovery is just as important as training for building muscle.

• Body transformation is a long-term journey, not a quick fix.

• Mindset shifts are essential for sustainable progress. Nutrient density is crucial for body transformation.

• Building muscle can significantly improve skin and overall appearance.

• Mindset plays a vital role in dieting and health.

• Alcohol consumption can hinder fitness progress.

• It's important to focus on habits that support aging gracefully.

• Personalized coaching is more effective than group programs.

• Consistency in training is key, even with limited time.

• Mental audits can help identify unhealthy dieting patterns.

• Building muscle should be prioritized as we age.

• Healthy habits should be treated as essential as brushing teeth.

Sound Bites

"The body that you want takes way longer to build."

"Most women refuse to be patient."

"The scale is huge for most women."

"You can't just gain 10 pounds and do nonchalant training."

"You need to be in a building phase."

"You need to continue lifting to keep what's there."

"Muscles let go of this thing called myoclines."

"If you build the muscle under there, that's gonna push up."

"It's generational, and kids pick up on things."

"You can't want the outcome without the habits."

"You have to mentally take the reprieve."

"You need to take a mental audit."

"You can't think about it even outside of coaching."

"Step away from fat loss for a while, build your physique."

Chapters

00:00Introduction to Body Transformation Goals

02:54The Importance of Building Muscle First

06:09The Scale Obsession and Its Impact on Women

09:00Chasing Numbers: The Misconception of Weight Loss

11:48Performance Over Aesthetics: Shifting Mindsets

15:04The Reality of Building Muscle and Fat Loss Phases

17:52Training Intensity and Recovery: Key to Muscle Growth

21:11Understanding Body Composition Changes

24:01The Long-Term Journey of Body Transformation

35:18Nutrient Density and Body Transformation

40:21The Role of Muscle in Health and Aesthetics

46:32Mindset and the Dieting Mentality

52:05Essential Habits for Aging Gracefully

01:01:05The Importance of Personalized Coaching