In this episode, Adam is back and we’re talking about the X physique, body recomposition, training quality, scale obsession, and why so many women keep trying to diet their way into a body that actually needs to be built.

if another diet was going to give you the body you want, wouldn’t it have worked by now?

not in a mean way. in a “let’s actually be honest with ourselves for a second” way.

We get into the stuff that most fitness content skips over — like why your clothes might not always get looser when you’re building muscle, why the scale is a terrible recomp coach, why influencer “shreds” can mess with your head, and why feeling wrecked in the gym doesn’t automatically mean you’re giving your muscles the right stimulus.

Because yes, fat loss has its place.

But if you want that lean, strong, feminine, “she actually lifts” look, you need muscle. And you don’t build that by constantly cutting, program hopping, under-fuelling your sessions, panicking over water weight, or using the scale as your main source of validation. If you want to stop that cycle, and learn WHERE to focus so you can progress – in a way that compounds – let me teach you.

Let’s see what could be missing from your approach and how we can make your efforts actually count

You at least deserve that!

DM me “episode #483” on Instagram @transformxruby… and lets talk about it

because if you keep losing weight, gaining it back, cleaning things up, chasing the scale, feeling soft, panicking when your clothes feel tighter, then going back into another deficit… maybe the issue is not that you haven’t pushed hard enough.

maybe you’re trying to diet your way into a body you haven’t built.

6 mini wins from this episode:

1. ask yourself if you’ve built enough muscle first.. And what happened last time you told yourself the same answer
2. stop using the scale as your recomp coach when the goal is shape, strength and muscle.
3. look at your training and ask, “was that actually the right stimulus, or did it just feel hard?
4. notice where you’re still using fat loss behaviours to chase a muscle-building outcome.
5. stop treating “smaller” as the only proof that your body is improving.
6. take your next workout seriously enough to ask, “am i building the muscle, or just surviving the session?”

• 
  

• find me @transformxruby on instagram

  Apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_linkDirect link to DM me on IG:https://ig.me/m/transformxruby

  
  PS ------

  → if you struggle with losing fat, building muscle and seeing the tighter, toned look

  It COULD actually be your lack of discipline. Maybe even lack of willpower.

  But what it is NOT – is your fault. 3

  You’ve burnt that shit out because of the mental purgatory you’ve been in –

  trying to see results, lean up, diet…

  And that’s exactly what we, as women especially, have been sold endlessly. Ruthlessly,.

  You’d be even more damned if you are 40yo +

  … bc now you’re really targeted by marketing wanting your $$

  And this is where my best clients win…

  → they learn what matters and start chasing something exciting again

  That? Creates the buy-in that leads to the stay-in

  I WISH you could know, you can experience, how much smoother the process can be, how much less of a headf*k

  Until you finally get to experience a fat loss phase that works as it should… and you STILL feel in control by the end of it.

  
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If every diet feels harder than the last one, this episode is for you.

An effective fat loss phase needs to be deliberately set up, deliberately executed and deliberately exited - because repeatedly half-dieting from the wrong place is exactly why every diet feels harder and leaves you softer, more frustrated and more likely to start again.

Especially if you’ve been doing this for years… trying to be sensible, trying to make fat loss “balanced,” trying to find something sustainable, then somehow ending up right back at: okay, I’m uncomfortable again, I need to tighten things up.

You are not the woman who needs another lecture about trying harder.

You’re probably already training. Thinking about protein. Watching the scale. Trying to be good. Starting again. And wondering why all that effort still doesn’t seem to create the lean, strong, athletic body you actually want.

In this episode, I’m digging into the part almost nobody talks about: there is an entry criteria for fat loss.

Because a proper fat loss phase needs more than lower calories. It needs a body and a life that are actually set up to handle it, a strong enough training signal to protect muscle, food structure you can rely on, a defined reason for the phase, and an exit so you don’t end up right back in the same yo yo dieting cycle.

This is especially relevant if you’re a woman over 35 or 40, you’re navigating perimenopause concerns, you feel stuck between losing fat and building muscle, or you’re terrified that eating more means losing control.

Cos how many more times do you want to have that exact same conversation with yourself?

Do you REALLY want to spend your life so fixated on losing fat, feeling restricted and like there is literally something wrong with your body for not responding how it ought to

The goal is to build a life, metabolism, training base, food structure, and body that does not need another duscomfort/panic diet

Or dieting because ‘you need a goal to keep you motivated -

You do not need to become better at suffering through diets. You need to become the woman who understands what her body needs, chooses the right phase, commits to it properly and knows what she is returning to afterwards.

fat loss has entry criteria, a defined phase, and an exit That is how you stop starting over.

find me @transformxruby on instagram

Apply for a free consult:https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link

Direct link to DM me on IG:https://ig.me/m/transformxruby

Michelles podcast https://open.spotify.com/episode/4fN2lRXqTRdbI6GTAE601l

AMYs podcast https://open.spotify.com/episode/1cIHFoaFvGzrTYJd8v9sSo

Leannes podcast https://open.spotify.com/episode/3PeOjGKyqyEy5MS4JjcX4b

Sharons podcast https://open.spotify.com/episode/7jMbxS68hYYxSTJoRVjhq4

And if youre someone who;

• always dieting but not losing
• every diet gets harder
• scared to eat more
• stuck between losing fat and building muscle
• training hard but still feeling soft
• not lean enough to stop dieting
• afraid of gaining weight back
• doing all the work without the payoff

I’d love to be the one helping you break through all that <3

what i want you to realise after this?

“Oh. Maybe I don’t keep failing diets because I’m shit at consistency. Maybe I keep entering them with no runway, no real structure, no effective training signal, no defined end point and nothing to return to afterwards.”

That is the oh fuck moment.

STOP WINGING THIS!

The flex is building the body. Body re-composition! not Diet after diet or yoyo dieting or chronic dieting full of scale obsession And thinking perimenopause fat loss is absolutely impossible

if you’ve been trying to lose fat for what feels like your whole life…

or you’re in that weird place where you’re technically trying to just build muscle, get your metabolism up so you can diet better next time… but youre clinging to the next fat loss phase… wanting to do both now even, but it just feels like youre in between the 2 - this one’s going to hit.

“I’m consistent, I eat healthy, I train, why am I not seeing more?” and “I’m definitely in a calorie deficit, why am I not losing?

This episode challenges the usual fast versus slow fat loss debate and asks the question most women are skipping: should you even be in a fat loss phase right now?

I break down why “slow and sustainable” can sometimes become a trap, especially for women who have spent years dieting, restarting, trying to be consistent, fearing weight gain, blaming hormones, and still not seeing the body composition changes they want.

The episode covers mental dieting, tiny deficits, why fat loss needs an exit plan, why faster fat loss is not the same as crash dieting, and why the body many women want may require more muscle, better training and more capacity before another deficit.

Everyone talks about how fast fat loss is hard.

And yes, it is.

You will probably be hungrier.=

You will probably need to make harder decisions for a period of time.

But no one talks about the cost of going slow. of following the popular advice out there

Because if you drag a fat loss phase out over 6..9..12 months.. how is THAT sustainable? especially if theres still little to show for it

i talk

• Why “I feel like I’m dieting” is not the same as actually being in an effective deficit

• Why sustainable does not mean the deficit lasts forever

• The problem with trying to diet your way into a body that needs muscle

• Why women over 35 and 40 often need better training, recovery and structure, not just fewer calories

• Why fast fat loss is not automatically reckless

• Why slow fat loss is not automatically safer

• Why the exit phase matters as much as the deficit

3 action steps

1. Ask whether fat loss is actually the right phase.

Before starting another diet, ask: is my training progressing? Am I recovering? Am I sleeping? Do I have enough muscle to reveal what I want to see? Am I choosing fat loss from strategy, or because discomfort has made dieting feel familiar?

2. check: if youre physically dieting or mentally dieting.

If you feel restricted, guilty, food-focused and constantly restarting, but your body is not physically changing, you may be living in diet-brain without being in a clean enough deficit to create the result.

3. Choose the next step

Do not default to fat loss just because you feel uncomfortable. If your training is flat, recovery is poor, calories are already low or food noise is high, the next step may be building capacity first.

links

Find me on Instagram: @transformxruby

Apply for a free consult: https://docs.google.com/forms/d/e/1FAIpQLSfqaxMDfbPYPYVui3BgSClnDXTj4BWjRvPkbBHuK5CP7SQsIw/viewform?usp=sf_link

DM me directly on Instagram: https://ig.me/m/transformxruby

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CHAPTER TIMESTAMPS

IMPORTANT: adjust these after the final audio export. These are estimated based on the final assembly map.

00:00 — doing all the hard parts with none of the payoff

01:00 — Why this is not just “fast vs slow fat loss”

03:00 — The woman who feels like she is always dieting

06:00 — Why “slow and sustainable” can quietly keep you stuck

09:30 — When slow fat loss does make sense

12:00 — The difference between fat loss and body recomposition

15:30 — Why tiny deficits disappear so easily

18:30 — Women over 35, perimenopause and the wrong fat loss assumptions for your hormones

22:00 — The real cost of dragging out a diet

25:00 — Why fast fat loss is not automatically reckless

31:00 — Progress photos, scales

37:00 — food noise, chocolate, bread fear and structure

43:00 — Why carbs can support the process instead of ruining it

52:00 — Build capacity before you try to reveal the body