Hey friends! I get asked how to build muscle and lose fat at the same time a lot, so I thought I’d make a video on my approach. Being ready to build muscle and …



  1. Hey everyone!! 🤗

    I know this is a longer video for me but it's a question I get so often that I wanted to take my time and answer it right! 💁

    Thanks for the support and constant love 😘 A return to the usual weird, sugar-rush style Natacha soon! Xxx

  2. I meet with a woman who works at the gym and we talked about food and that I eat to little.. For me it's much, 1500 calories. I have bulimia and have had anorexia. But I'm trying to eat more and had my first workout yesterday. I've gain 1 kg. But this video helps me with knowing my metabolism will get higher.

  3. Hi, so I come from
    A deficit of eating only 1200 cals and I have been slowly upping my calories and they are now set at 1600. I’m kind of getting frustrated because I still feel like I am gaining fat, my measurements and composition are the same if not more and I work out intensely about 3 times a week as well as watch my macros. What am I doing wrong? 😩

  4. I think I fit into group 3. However, I've been tracking my calories for a while now and I consume around 1300-1400 calories a day. I don't want to cut my calories too much by lowering my intake to 1200 a day and then 1000 a day. I know that's far too low. Should adding in 3-4 resistance workouts a week and a cardio session be enough without cutting more calories?

  5. Thank you for this video. I've been doing barely 1500 cal per day (when I used to do about 1700-1800 without working out) for almost 4 weeks. I was doing Calisthenetics 6 days a week (average about 50-60 min a day), adding resistance bands and some ankle weight and recently hantle weights during leg routines. I've been seeing some progress but basically the under eating made me sleep badly which made me bloated. The bloating fooled me for about 2 weeks and I thought I didn't drop in body fat as I wanted because my belly is still popping out. However, yesterday I stepped on the scale and saw that I had dropped almost 3 kg! I was already 49kg on 160,5cm and now I'm down to 46. I just wanted to lose some body fat and gain muscle but I think I lost both ^^" Even though most of my cellulite is gone, I feel that my muscles are harder and during the days I'm not bloated I can see definition in my abs, the results are not what I wanted. I'm upping my calorie intake to about 1750 to start with and see what happens and hopefully the way I train is enough to build muscle.

  6. I'm sure she said it in the video, but I have a question about the group 3. When you start cutting your calorie intake every 2 weeks, what should you do when you reach your goal? Just continue eating in that caloric deficit forever?

  7. I’m a little confused lol. @ 5:15 The chart says over 2135 calories a day but then you said at 7:01 that u mentioned 300-350 grams? I’m so new to this and really confused on the measurements and how u work it out 🤦🏾‍♀️

  8. I thought this was a new vid of yous since it popped up in my feed. But I quickly realized that it had to be an old one. My… has your video content changed for the better. It is much less orthorexic and much less triggering now. It just makes me happy nowadays 😚

  9. @Natacha Océane
    I have a question
    For now I weight 48 kg but I have fat in my stomach area and legs and arms
    and I want to know if I should lose fat then tone up or if I should just start with toning up ?
    I hope you see this ❤️❤️

  10. Question. I used to work out 3 times a week at the gym and make some good gains but recently i had to start walking a lot (7-14 km per day, hilly roads, 5 days a week) and could only manage 2 days at the gym and I notice I lost strength already. I dont feel like working out at all actually. If there is no way to avoid the walking, would eating more help with keeping my muscles?

  11. I actually found this particular diet regime “Kαbοnοz Ydα” (Google it) to generally be inspirational. I think that this kind of solution worked really well for me personally, it offered me power and also I have burned around 8 lbs this prior days. It informs you exactly what you require and also stated every thing in detail. .

  12. Natacha, I don't know if you'll ever see this but I followed youradvice for the 3rd group on losing fat. Focused on hypertrophy and maintained a slight cut in calories; I didn't drop by 100 every 2 weeks, I just ate at a consistent slight deficit) on and off for a year or so, and i have lost 7.5 pounds of fat and gained 2 pounds of lean tissue/muscle during that time. Four of those fat pounds are from my legs and you can seriously see the difference. I can't express my thanks enough.


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