My physique update since changing my training style! My fat loss training and nutrition guide (10 week programme, approved by GB Olympic Team expert) + MOVE (how I train):

My brand new resistance bands to get the most out of your training!



  1. Hey my friends ❤️ I really wanted to talk a bit about the journey to how I got to my current physique, metabolism & training style and what I would have done differently if I were to start now! Hope you enjoy!! Lots of love xx

  2. You’re one of my favorite fitness youtubers! The mentality you have is so helpful, so considerate, and generally just a positive approach to treating your body & mind well. I’ve been switching from cardio to strength training and de-stigmatizing muscle as bad because it adds weight has become a lot easier just from looking at some of your videos. Thank you for the content, you’re amazing! ❤️

  3. omg how did you build your metabolism so fast?! I've been struggling for so long to get it up to just 2,200 cals without putting on weight, but i keep putting on weight, so then i go back to like 1,800 to loose it…. its a bad cycle 🙁 and i'm really active, both like training, work, etc. and i do have quite a lot of muscle, but my calorie intake is still not increasing (without me putting on fat)
    Do you have any idea what I could do? <333

  4. Can you possibly do a video on body recomposition 101? For example, I’d call myself “skinny-fat”, meaning I have high fat to low muscle ratio yet I look okay and I have a healthy weight/bmi for my height. But changing to have more muscle compared fat would help me and others increase overall fitness, ILY ❤️❤️❤️

  5. I workout like 1.5 h a day sometimes less or more it depends, I’m 91 lbs and 5’7and I eat around 2,000… how do I put on muscle ?? Even when I eat more nothing happens, if something I lose more weight

  6. I feel like stretching and isometric exercises play a huge role in physique, and it truly is a journey. At this point in my journey I'm down 65+lbs from my heaviest, and I'm lighter than what I was in highschool. Most of it is over this past two years, and I can honestly say that cardio is the biggest factor in releasing body fat, hypertrophy is the biggest factor in maintaining the metabolism, and Yoga is the biggest factor for toning and physique. Just listen to your body and observe how it responds to each stimulus 🙂 <3

  7. Hey Natacha! Could you do a video about how did you train when you where in your hypertrophy fase? I'm training with your guide Move, and it's awesome c: But I'd like to focus on build a lot of muscle and strenght and then, as you said on this video, keep moving from hypertrophy to functional slowly. Thank you for everything! Big big hug!!!! c:

  8. Hi Nat can u make a video explaining all these type of exercising like what do u mean about hypertrophy, calisthenics, strength etc and if u can make us a workout routine or something like this it would be really helpful for us beginners!! Ilysm and u r amazing

  9. Hey Natacha! I want to increase my basal metabolic rate so I know I need to bulk. However, I don't necessarily want to grow my quads, shoulders, etc. If I do mainly strength training, can I still increase my BMR? Or do I need to do hypertrophy work and therefore grow the muscles more before I can cut/lean out? I've been weight lifting on and off for awhile but I didn't know any of the lingo and I never really had a plan so it's all a little bit confusing haha.

    Thanks love <3

  10. You are such a great role model for young women everywhere! Could you do a video on what changes the body goes through when you hit the big 3-0 and how you would change your routine and eating habits to remain lean and healthy? I know you aren't there yet, but a lot of women over 30 still watch and appreciate your videos cough-me- Thanks for being such a positive ray of light!

  11. Thank you for sharing your experience! Could you give any tips on how best to train for strength? I’ve been doing lots of hypertrophy stuff for the past year and I’m a little intimidated by strength training, but I’d love to tackle that challenge

  12. Hi Natacha, thank you for this video!
    I like running half-marathons but would like to incorporate hypertrophy and functional training to build muscle and prevent injuries. What would you suggest?

  13. Could you do a type of girl talk vid where you address things like the kind of birth control you use and things of that nature? Think it would be super helpful hearing these topics discussed by an athlete 🙂

  14. I really liked this video, very interesting! I just started weigth training a few months ago, after being a "cardio queen" myself haha, and I LOVE the way my body is starting to look, can't believe I never did this before

  15. You said your metabolism / caloric output changed from 1500 to 2700 in / after the first year. How did you keep track of that? How do I know after a few months of training whether or how much my metabolism has increased? HELP! 😀 Cool video 🙂

  16. I'm a teenage girl, and I really want to build muscle and get leaner. I do a lot of cardio now(I do track), but I have a good amount of muscle. All I have is a 12lbs dumbbell and a pull up bar, any tips?

  17. Makes so much sense. I haven't really been doing any functional trainings which is why I think results have been slowly recently. I'm going to start incorporating it into my training! Thanks Natacha xx

  18. Hey Natacha, Thank you so much for continuously sharing the most educational and practical knowledge in your videos! I was curious, though: I understand how you manipulated your "proportions" of your training styles, but how did you incorporate cardio within this shift? You obviously do HIIT style training, but how much of that is in your weekly routine typically? Thanks so much! <3

  19. Do you have any advice on how often I should do hypertrophy training and balancing cardio? I am an avid cyclist/triathlete and find it really difficult to balance "leg days" with cycling? as I usually feel really sore and fatigued a few days after and do not perform well on the bike. Should I focus more on upper body? Also I dont really have an off season as I participate in ironman and/or cycling and running events year round.
    I LOOOOOVE your channel.

  20. Hey Natacha! Could you do a video on how to build a lean upper body? I see a lot of leg work on social media and would like more info on how to train a lean strong upper body. Hope you have a wonderful day 🙂

  21. I feel like instead of saying "built my metabolism", it might be better say "increased the calories I burned" because implying that your metabolism changes vastly throughout your lifespan is misleading. Your BMR (i.e. "metabolism") doesn't drastically change due to increased heart rate or exercise. People need to stop blaming their "slow metabolisms" for their lack of weight loss or inability to achieve their fitness goals! Just being nitpicky here but I still like your videos 🙂

  22. I have the hardest time with over eating my calorie limit and most of the time it’s junk food xl i don’t know how to stop …I get really bad craving all the time…what should I do? And how do I make up for going over my calorie limit

  23. Have you ever had pain while training? My knees are not great so I tried to do more jumping in my routine and couldn't. I'd love to see interviews with people who started at a heavier weight than you and had pain from body imbalance.

  24. I’ve been doing weight training with a bit of HIIT for a year now (haven’t been 100% consistent) but I haven’t seen any significant results. I want to reduce body fat and build muscle, grow my glutes and get physically stronger with a better metabolism. I feel like everything I’m doing is wrong and no YouTube video can help me understand what’s right to do because everything is just so confusing and very technical. Any help would be much appreciated!

  25. This is a really informative video!! I started transitioning into doing functional training a few months ago because I was tired of doing the same old 4-day-a-week hypertrophy training. Now I actually look forward to working out again because I do what I wanna do and have fun with it. I currently weight lift 3 days a week and do 2 days of HIIT. At first I was worried about losing mass but I realized it was just what I needed to look and feel better. Thanks Natacha!

  26. can you pleaseplease show a good hypertrophy workout for beginners to build muscle? i really want to shape my body but as a student living abroad i have limited time and resources TT
    love your videos and all your advice. <3

  27. I love that you transitioned to functional training. I am a retired physical therapist and athletic trainer. I used to do mostly weight lifting for aesthetics. I thought stretching and functional training was over rated. BOY WAS I WRONG. What I realized as I got older (55 years old right now) is I still look good but boy did I get tight and mobility as you get older especially if you retire goes. EVERYONE should add stretching and functional mobility to their training if the goal is to have an active life free of pain way up into your older years(which pain comes with increasing limited mobility). Incorporating animal movements has been awesome as well as increasing functional movement patterns in training which require the use of multiple muscle groups working together vs just a bench press. Keep up the good work I think you have optimized the way most people should train if quality of life is goal.

  28. I just don't get how people can do hypertrophy training 5 or 6 times a week. I train – get sore for 3 days – train – get sore. So I only manage to train twice a week. Even if I don't get sore I can't perform on the same level when I don't rest at least two days after a workout. Any tips?

  29. I love that you really try to consider lots of different types of people and circumstances. So glad I've found your videos! Please keep doing what you're doing and educating us!

  30. I actually LOVE that cardio body! so, what .. you have to eat like a mouse to get it? 🙁 I thought endurance athletes could eat loads cause they burn so much! no? ..


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