100% Real With Ruby; no #BS nutrition, fitness, fat loss, muscle, macros + mindset

Fat intake doesnt need to be as high as we thing and theres this other message i see alot thats like you need 60 or 70g as a But its macros When people say that they were building but only Protein intake and why its really good. How more can be better especially when you want to build an impressive physique Before we go into macros & micros and why WHAT we eat is just as important as how much and sometimes more, lets go also into Anorectic means loss of appetite by the way. When he said carbs and insulin can have that effect Lets talk about the loss of appetite with chronic dieting as well and how THAT isn’t a good thing Yeah you don’t need to be in such a big surplus to build muscle but we will talk about that in a bit Lets quickly revisit this really important thing with the stored energy and how the body has its homeostasis processes going on Storing and burning all the time but the net balance determines the outcome So we spoke about fat already, lets go to carbs to follow on what you just said, its not carbs that’s the issue, not even with diabetes – its insulin mismanagement which has other factors that influence it like movement My transformation That’s why your body needs to feel safe and also this is a LONG term process macros Protein intake and why its really good. How more can be better especially when you want to build an impressive physique Protein isn’t just for muscle @transformxruby MUSCLE NERDS on everything and @musclenerds_education on Instagram. Go follow them. Google luke leaman podcasts and listen to all the ones hes been on. Please please and go and listen to 203 and 204 on my podcast because theyre the gold with Lukes wife zoe

The misconception of fatloss vs changing your physique Muscle doesnt grow in thin air Fat loss is actually easy & simple. Behaviour & humans arent Doing epic things with your body Calorie deficit on paper doesnt mean its calorie deficit in your body Some people need lower than normal caloiries In a deficit but not losing weight Who are you talking too. Whos the client Do they live a normal life? Do they train hard enough? Do they make all their sessions? How are their eating habits? I love how you said that you can put things in place and predict how things will pan out It can be predictable but if you keep going up and down, questioning everything you do, trying to shortcut the process… you make it harder for yourself  but also the level of commitment you give Also if you are also honest with yourself for the process Its not that its bad but you need to match your expectations to your level of commitment Hashimotos – 15-20% difference in TDEE How different is your food day to day week to week. Because then its inconsistently inaccurate. Not consistently inaccurate Also restaurant foods Front loading some stuff and it might mean doing more things you don’t want in the short run but it lasts This is why a diet isn’t a lifestyle – it’s the smallest part of it with ONE goal not 10. You go in to it to get an end results and then you get out of it to maintain, you cant go back to where you were but you can have more flexibility But the more variety you have, the more hyperpalatable things you have, the harder it will be Also your taste buds change You want to find your balance in between it Yeah this is the hardest thing for coaches like us because we know our shit and how to get results for them but its hard when we don’t have the whole picture in front of us or when you are so worried on the results not the process itself TRAUMA & STRESS The longer way is the fastest way anyway and there can be a lot of internal things to unpack to make this shit permanent What you are willing to do or not do Because of that behavioural aspect. What do you have to say about that, maybe trauma factoring into both training & dieting bottle necks that stop a person progressing See even coaches do this Don’t leave food in the house that is trigger food again its okay to do this, there is nothing wrong with you The argment I had on fatloss from training in burning fat Why you could be in a deficit but not losing weight @musclenerds_education @transformxruby

@dillonphaneuf @transformxruby __ Many people know deep down it’s time for a change, yet you repeat the same habits is such a painful and exhausting cycle. But women fall into this more often then anything CONFIDENCE AND WHY THIS IS SO IMPORTANT ----- You lose confidence when you try to take 5 not 4 steps. Males can accidently get jacked Women are more susceptible - hormones etc Not really progressable metrics (scale): 1 - isnt linear and 2 - its progress to a point and then what do you do next - and if you only want it to go down - theres so many things that go sacrificed because the scale is so volatile to things that arent fat mass And if you arent really over weight - the ups and downs happen alot more. Don't sacrifice the future for the instant gratification Overtraining is relative - because over training itself isnt a thing Under recovery is training results and adaptation depends on lifestyle and most women are high achievers in other areas, and if not that - the internal state isnt stable. WHY You need to start seeing nutrition and exercise as your #1 thing This is why you need to find joy outside of the food and the training which is where the self work comes in and it makes it easier to do the things you need to do and only enhance your results. They cant be optional if you want a high quality life - You cant optimize your physique and losing fat and building lean muscle if you are ignoring health markers because they impact the whole process The health markers matter because they are a stress on your body and if they arent in a good place you wont build muscle or burn fat well - and you wont be able to have a healthy metabolism where you CAN eat more food and you CAN tolerate more carbs without negative side effects - ___________ People are trying to chase these end results these points in time - time line  - they think it will help them so much more but the thing is that the process is the thing that creates what we want because we can never be happy at any destination if we werent happy in the journey there - its like a road trip with the family - you fight the whole way - hate the whole trip. You get there and youre a miserable bitch - if you continue rewarding the next step - the process - “Holy shit i can actually do that”  developing self confidence in yourself is #1 because most women don't believe they can because of all their past failures.. STOP JUSTIFYING the same stories taht arent serving you. [[ get in the ring ]] -- peaks and valleys _________________ Youre following a map Everyone has a different location, starting point, obstacles, and you cant see ahead all the time - there are obvious road blocks and land marks and things you know will pop up but theres alot more that may come up that maps don't take into consideration bc society and environment and politics has evolved bs the old biology of the map North is north - you know where north is but the destination still may not be clear because you started the journey with a poor prejourney and expectations and knowledge and experience but the more you travel the more you realise what the read focus is which isnt a bummer goal or a what but how you want to feel, show up and how you want your life, mind, body, social life and emotional stability to do.

ANOTHER REPLAY before season 2 starts for #250

Same kg we are gaining and losing Same kg we are chasing over and over again They think they want something but don’t know what it takes to get there, once they know – they don’t But the thing is you didn’t just start doing this I don’t look like what I do now because of what I'm doing now Its what I did leading up to this ____________________ “ I gained 3 kg at most” Get your body safe first Weight just come off PATIENCE IMPORTANCE OF LIFTING AND MUSCLE IN THIS “I WANT FAT LOSS” without basic consistency and training – and how weight training SMART But youll only come back if you keep seeking the fast situation – feel shit, look shitter Its tough for me to accept stuff when ive been doing this for years Trust the coach and not just give a little bit You cant learn this stuff if you don’t ASK for that help You need to have confidence to speak up Yes cardio yes not enough protein yes skinny fat little ali KNOW WHAT IT TAKES TO GET YOUR DREAM BODY, & DO THOSE THINGS.  It’s not what you think When you idolize people – think about what THEY would do “I'm doing this to be a bad ass  and get stronger” Iv never trained for “tone” I trained to get stronger and bad ass NEWBIES SEE THE QUICKEST RESULTS Don’t let perfect be the enemy of good Where are you starting from and the process to get there Follow -  @thealigilbert

A FLASHBACK - theres alot of gold halfway thought im keen to hear your thoughts on this one

Scale down = good Up = bad Emotion is the core of everything Don’t let emotion drive the car And then even if you didn’t eat that much but just feeling out of control or not going to your perfect plan Or life feels out We make it harder on top of mother nature making it harder We hold onto these beliefs The BS we tell ourselves People don’t realise the diet fatigue that comes with it that then leaks into your physical adaptations even more People don’t learn how to live a maintenance lifestyle If you cant learn to live that lifestyle That maintenance How are you meant to MAINTAIN the rsults you get You know how to lose weight (until you don’t) 1500 calories for a deficit I'm still not losing weight, I'm doing al those Its never to late to decide you want to let go of those shitty beliefs To let go of those People expect results just because now they are doing things the right way but they don’t give it the time & then beat themselves up and lose the same effort % Earn your right to be upset with your progress yes, but also Stop putting that timeline on yourself There is no rush because theres so much you can gain from just building the lifestyle and foundation because then putting a deficit on is easier People are afraid to ask for help (inner circle) If you cant be consistent at higher calories, how can you be consistent at lower ones Susans youtube https://www.youtube.com/channel/UCzMgJLbITYjJnd3Q6buGGmw/videos Susans IG @ susanniebergallfitness Rubys IG @transformxruby Susans book: Fit at any age – it’s never too late

I hope this help let me know if it does

Good carbs and bad carbs? Sugar? Alcohol? Festive season, alcohol, food. Sleep and lifestyle Balancing hormones Keto, the truth Cravings Hunger Environment matters Work snacks etc

another one from a podcast feature!!  back with more kickass guests next week starting with Susan Niebergall and another feature with Allan Bacon