I have so much faith in you, you can do anything! Big things take commitment and sacrifice and I hope I never give the impression that it’s easy, but if you want it it’s yours ❤️🔥❤️🔥 all my love!
I have a degree in health and exercise science and this video 100% aligns with everything I learned during my education. This was a beautifully done video and it’s so refreshing to see such a popular content creator teach using science. You make it super understandable too. Great job!!
I would LOVE to see a video just on compound movements we can do from home (preferably apartment friendly!) I have been trying to figure out how to do more of them without having to drive somewhere.
I'm not Natacha but here's a few good ones you can do with no equipment/with things you'd have at your home/basic equipment: *Push ups + push up variations (elevated, diamond, tricep, wide, single arm, etc.) *Pull ups and chin ups *Tricep dips + variations *Pistol squats *Skater squats *High step ups (tall chair, bed, bench, box jump box required) *Single leg hip thrusts (make sure to use a pivoting motion) *Plyo single leg hip thrusts *Dumbbell squats + variations *Dumbbell lunges *Dumbbell split squats *Dumbbell lateral lunges *Dumbbell sway squat *Dumbbell hip thrusts + variations *Dumbbell deadlifts + variations *Dumbbell/kettlebell swing + variations *Dumbbell shoulder press + variations *Dumbbell row + variations *Dumbbell clean and press *Dumbbell push press *Dumbbell clean *Dumbbell thrusters *Dumbbell goblet squat *Dumbbell walking lunges *Dumbbell renegade row If you plan to work out at home long term (as I do) I recommend investing in a good set of adjustable dumbbells that go up to 50 lb each or 100 lb each depending on your current fitness and strength level. And some other equipment that is SO worth it are a pull up bar door hang, short loop resistance bands (1 lighter and 1 heavier is all you need,) some type of platform or bench (really widens the field of exercises available to you,) and a yoga mat. Something that isn't essential but I still highly recommend is some type of hip thrust device like the booty sprout or thruster lite. I have the booty sprout and I personal far prefer it to using a barbell (which I've tried out many times) because it doesn't pinch any nerves for me or cause discomfort. I've found it to be just as effective as a barbell (e.g. "200 lb" of resistance from the bands does feel just as challenging as 200 lb on the barbell) and has helped greatly in improving my lower body strength overall (not to mention incredible booty growth.) Also a few tips on making progress from home aside from the typical add more reps or weight is to utilize techniques like supersets, trisets, eccentric-focused reps, drop sets, pyramid sets and many more. Good luck and I hope this was helpful 😊💚
Yes, it’s not realistic for most people to go and do this several times a week. It’s ok if you live in a town and near a good gym but it’s an hour round trip for me.
Just finished BUILD last week and had my first CUT session today (it was intense! 😓) but I've honestly never felt as good about myself at the beginning of a fat loss journey, so cheers for expanding my metric for success. Fun fact: my boyfriend's friend was flexing about how much he could lift and his response was "oh my girlfriend can do that!" 🤣
hey Sarah! wow! that's literally the best feedback I could ask for. knowing that you feel good is what it's all about for me, it's so damn good to hear you feel that way! hahaha that fun fact 😂 hey listen, nobody expects a badass to be lurking in the shadows, you know? 🥷
Hey sarah, i am interested in the Build programme or the build reload but am not subscribed to a gym atm.. is it necessary to have a gym membership or more specifically which equipment do I need?
@@maryjane2544 hey I have Build and you do need gym. There are some that I can do at home but I don’t have enough equipment at home. I haven’t started build yet because of that reason
My wife just found you after watching me lose 50lbs in 5mon and putting muscle in its place. She's drank the juice and joined me on transforming ourselves even though she is perfect as is. Also doing it for our kids. But I will say one thing: man, I love being a male with good Testosterone. Building muscle is as easy as eating enough protein and lifting 3-4 times a week. You gals definitely have to work quite a bit harder and more intelligently to maximize your body since it's trying to do so many other things than ours.
That's cool to read that your wife joined you on this journey. I applaud you guys and your kids will definitely appreciate it in the future. Can I ask what program you followed to lose weight, and if it's changed since?
@@sumbunny2009She means a woman. A female who was born with female parts and has ovaries, and can produce children. A man pretending to be a woman is called a man.
@@user-ek4hv8kj6wEven if a woman has a higher testosterone than another woman, she still doesn’t compare at all to a man. Women have significantly much less testosterone than a man. He’s still right about what he said. It’s a lot easier for a man to build muscle and workout by lifting.
I'd love for a science explained on how to increase both strength and endurance. There are so many conflicting resources on how to work for these goals and whether it's even possible, and it is very overwhelming! As always, this is a wonderful video and you're a joy to watch :)
Im a 12 year old girl... ive always had that label as pretty weak and i loose every single arm wrestle, im super unathletic, im really not very strong, and im tired of it. I personally dont wanna be the "weak" Person anymore. Idc if ppl say im not being feminine, im sick of it and im determined to get gains, and become ripped by the time i turn 13. (Not super ripped tho) Plz wish me luck!!! 💀 Ill update by the time im 13!!
Your BUILD guide literally transformed my life and how I train. I recently let go of my "must eat less" mentality, started eating more in order to bulk and to my disbelief I've actually leaned down while getting stronger at the same time!! I would never have started eating >2200 cal if BUILD hadn't pushed me to consider bulking as a way to increase my metabolism..Thanks for this video and all you do Natacha!!!
Omg I’ve heard this happen to multiple people, where they were trying to trim down for ages but it wasn’t until they ate more that they actually lost the fat (and still built the muscle :D) they were hoping to! It’s so counterintuitive
Thanks for this :) I have her BUILD program and I really want to start but I'll admit eating more than 2200 calories (what I'd need to put on muscle mass) has me nervous. I've tried cutting for ages with little to no results but I'm worried I'm going to eat all the wrong things, mess it up, and just put on fat :(
Have you purchased any of her other guides? I've been really interested in buying one but am unsure of which one to go with & would love to hear opinions/ thoughts before investing so much in a program that might not be the best for me
@@alanawalker6522 mine suggested 2900 cal and thats so scary because to lose fat myfitness pal recommends 1700 like that so drastic. So i might try to focus how my body feels (intuitive eating in A sense) and not focus on calories . But i feel so conflicted lol
@@dominiquesanchez7254 ok so it's been two weeks and I'm already noticing little changes. My smaller muscles like my biceps poke through just a tad more and my shoulder muscles are coming in ever so slightly. I don't actually hit my calorie targets perfectly either. Some days I'm right on and some days I'm down by 100-200 but I'm finding staying above 2000 is helping. Go for it!
Hi Folks! I wrote the main things of the video in case you want it to copy, As you may see, I am not an english native speaker so you might find some grammar mistakes... Hypertrophy --> the enlargement of total muscle mass and cross-sectional area. it happens when the rate of muscle protein synthesis is greater than muscle protein breakdown, that leads you in a positive net protein balance. 3 main drivers of muscle growth 1) Mechanical tension 2) Muscle damage 3) Metabolic stress 1) when there's a stretching force on the muscle, when is contracting and elongating on the load. it increases as we approach failure, increasing the stress on the muscle fibers as they start to fatigue. 2) Muscle damage is not necessary for hypertrophy, "muscle damage neither explains nor potentiates increases in fCSA and muscle CSA". In fact when there's a huge amount of muscle damage, most of the protein syntesis goes for repair the damage instead of growing muscle. 3) Accumulation of metabolize like inorganic fosfates, lactate, hydrogen ions, and the deprivation of oxigen in the muscles that happens when we do resistance training. (In a study made by very relevant people in this matter) They Concluded that this two (M. damage & M. stress) are not necessary for hypertrophy, "growth can occur in the relative absence of either of these putative signals, lending further support for the hypotesis that mechanical stimuli are the primary hypertrophy stimuli." This means...Muscle soreness and "pump" might not be a good indicator that you have a good muscle-building workout. Reps per set (this is what they call intensity) --> well, she said that according to a new study from 2021, the traditional 8-12 reps might not be the golden rule anymore. It was proven that you could vary the number if you keep getting close to failure, basically you could be doing 6 reps or 15 but lifting a proper weigth. Failure --> it is not actually productive and realistic to get to the point of failure each training session, we better stay at 1 to 3 reps away from failure. Volume (how many sets) --> Sets per muscle per week, according to a 2016 study, it is unclear whether it should be 12, 15 o 30 sets per muscle, but she said, do at least 12 per week for your priority muscles. Frequency --> how often you hit a muscle, the researches doesn't find statistically significant effective frequency on muscle gain. is more about organize it well so we split the sets during various days in the week. Rest intervals --> how long should we be resting between sets? what we know so far, reviewing workouts with less than 60s and those up to 80-240s, is that there's not a significant advantage to the long inter-set rest condition. but in order to keep a nice volume load we must have a minimum of 60s rests. Volume load --> is essentially reps x sets x weight lifted. Progressive over load--> it's increasing the mechanical tension that you're putting your muscles under, over time. about 2.5% to 5% increases per week in either reps, sets or load is perfect. Exercise selection--> are you gonna chose between compound excercises or isolation ones? multiple joints excercises versus the simple joint excercises, these last ones are way more efficent in muscle growth. Exercise variation --> "varying exercise selection may be an important component for enhancing motivation to perform RT(resistance training)". Tempo --> even if there's not a suggestion on doing it slow or fast, as long as you keep the form, it's okay either one. But...new research suggest that doing it slower in the eccentric phase with a faster movement during the concentric phase might be beneficial for growing muscle.
This is great, thank you! Speaking as a professional proofreader, your English is excellent (yes, there are mistakes but I see far worse with native English speakers.) I hope to be this fluent in Swedish one day.
This is honestly so validating. I've been doing resistance training in the gym for about 6 months now but always feel worried that i'm not doing correct amounts of sets/reps. It's really good to know that the sweet spot is actually a range and not a specific number!
Me too!!! I never know really how long to rest after a set so I try to at least 15-30 seconds. I usually stick with 3 sets 10-12 reps each exercise or depending what it is.
@@shaunah.creations9233 I can't know what your routine is at all but can I suggest resting for at least 45 seconds up to 2 minutes. Try and make it tough enough that you need that rest
@@shaunah.creations9233 Wow! I’ve been practicing 30 reps per set, I have three sets total. I haven’t kept track of how long I rest for, I think I rest for about 5, maybe even 10 minutes. I just make sure to be patient, kind, and encouraging to myself :)
A science explained??? These are my favourite! I've had a pretty tough couple of days, but your videos always lift my mood, even when it's teaching me something😉 I really appreciate you still taking the time to make these, even though they take a lot of time and you're super busy💖 I used to really fear building muscle, but now I really enjoy seeing the weight increase week to week. I used to strive to see the number on the scale go down everyday but your videos taught me that's not how you reach your goals!
Not gonna lie I kinda wish you HAD gone into all the metabolic pathways 😂 I'm studying nutrition and just covered muscle in physiology and your 1000x better than my lecturer at explaining all this 😂 love all your videos Natasha! They never fail to put a smile on my face 😊 ❤️
The most nuanced yet inspiring teacher I've had 😭 Thank you for contributing to my fitness journey! Your guide was the kindest and still most challenging start for myself, I can't thank you enough
Hey Chloe 🥺 of course beautiful, I’m more than happy to help and to be here! I hope your journey brings you all the progress you hoped for and that you feel so strong and self confident! All my love!
Hey Natacha! Would you consider doing a science explained video on how menstrual cycles effect sports performance? It’s definitely nuanced but it would be so interesting to hear how you’d explain and discuss things!
Watching your videos sometimes makes me feel like I can unsubscribe from every other RUclips fitness channel (although I don't). Your skill as a science communicator to engage, educate and entertain never ceases to impress by simplifying complicated or debated topics and making them relatable irrespective of experience or understanding. This might be your best video yet and it should be mandatory viewing for people beginning a fitness or weight training journey. Thanks so much!
Yessssss! I’m 8 weeks into Build currently, and I am absolutely loving it and am feeling like such strong badass! I’ve never had so much fun in the gym. I’ll be doing Cut next. And then you know I’ll be doing Build.Reload after that!! So glad I found your channel and programs. You are so knowledgeable, engaging, and supportive, and I absolutely how you keep the focus on celebrating what our bodies can do rather than simply how they look. Thank you for being so dope! 😀
Hows build going? I just bought build reload. Im nervous because i dont want To gain "weight" but i want to build strength to be more positive in my body before i do cut.
Hey Natacha! Could you make a video on the science on stretching pre and post workout? I've heard SO many mixed messages on the importance of stretching, and I'm literally confused. Is it a waste of time? Is it just as important as the resistance training? Sorry if you've already touched on this topic, I'm pretty new to your channel. Thank you for GREAT inspiration!
I’m a biology student and I just love the way you explain everything, it makes it so clear in my mind what I need to do and how to do that so thank you you are brilliant
I have been dreaminggg of a new build guide! I’ve lost my lost for the gym in the past few months and haven’t been able to go since it’s felt like a chore, not something i’m doing for myself. Watching your content has helped me find my love again, and your content was originally what made me start going to the gym and I fell in love with it! Doing build or any other your other guides has always made me feel safe in the gym, and confident about being there. I’ve been doing build recently as i’ve gotten more consistent in the gym, and it’s helped me with my mind set and reminding me why I fell in love with the gym and feeling strong. I absolutely cannot wait to get build reload and support you ♥️ thank you for everything you’ve dont for me :)
I literally squeal every time you upload. You never ever disappoint with your amazingly thorough, yet accessible presentation of science! Love, a very grateful dietitian and longtime subscriber ❤️
I love this!! Your content has helped me so much in developing a healthy relationship with fitness and food by helping understand the science behind it all. I’m so thankful that you put in so much work and research into these videos!! Also an extra thank you for uploading this on my birthday! ☺️❤️
First of all.... HAPPY BIRTHDAY!!! I hope you have an incredible day and just get to do whatever it is you feel like doing ❤❤❤ and secondly, I'm so honoured to be a part of your journey, it makes me so happy that you're developing a healthy relationship with food and training (: you deserve it so much!! All my love and happy birthday again!! xxxx
This is literally the best information I've come across for muscle building. I finally understand it all after so many years training! Thank you so much Natacha!! 💛
That means the world to me, I’m beyond happy that it’s helpful for you and I hope you have years of incredible progress and feeling good ahead of you! All my love!
Thank you for always being such a ray of sunshine, Natacha. You bring amazing health education to hundreds of thousands of people everyday for FREE. You are an amazing person and have inspired me to chase my dreams in the health and wellness space. Thank you.
hey!! 🤍 you see, it's funny because I feel like I am the one who should sit down and say thank you. Look at how kind you guys are. You don't have to stop and say anything but you're supportive and take the time, so thank you. I hope you feel like we're leaning together and I hope you feel like you have all the tools to make change happen! All my love always!
I'm on the 9th week of your first Build program and it has one of the best workout structures and non-boring-full of power and explosiveness-fun-pure-strength workouts I've ever tried in my life. I've seen a huge improvement in my muscle definition but besides that, I've seen the biggest shift in my mindset. I wake up really excited to see what today's workout is and I will honestly probably start it over after the 12th week. I am able to deadlift and squat a lot more than 9 weeks ago and I enjoy being stronger and having a better relationship with myself. So thank you so much for creating such an unique and inspiring program and for giving us such high quality educational content! I look forward to your next strength programs and thank you again xx
love the emphasis on what makes you feel the best. i was so into running long distance, then i got into heavier lifting, now im back to wanting to run again!! i love being able to do anything i want to do in the gym. "building muscle, moving functionally, and enjoying the workout" is exactly it!! thank you so much for all the research you do and share with us
Peeeerfect timing! Was just sitting down for the night thinking I wanted to consume some amazing content, and then my favorite RUclipsr uploads - you! 😎💖💖 Thank you for always putting the time into these kinds of videos, it's so much appreciated!
yay I caught you! I'm so happy we get to hang out a little 💃 you're more than welcome - I should be saying thank you to all of you for being so curious open to learning together. It's a lot of fun for me working on these imagining how different pieces of info can be helpful 🙈 all my love Susanne, have a nice evening!
I adore science explained videos. I’ve been following you for years, with highs and lows of my own, but this really got my gears going to get back and build some muscle 💗
That means so so much, thank you for the kindness ❤️🔥 I hope you have lots of high points ahead of you, and lots of feeling amazing in your body! All my love!
Needed this! My stress level is through the roof and I've been struggling to get back to my consistent workout schedule. I have the CUT program and I really like it! I just struggle doing some of the more difficult moves (ex athlete with pretty severe joint damage). Your videos motivate me so much and really help me with negative feelings towards my body. Thank you for the science based fitness Natacha!!
One thing I would tell my younger self on my health and fitness journey is to not be too ashamed to document where you started and your progress, I really wish I had taken progress photos of how far I’ve come to celebrate how hard I’ve worked. You may not be picture perfect but you’re worth the picture still 😌
I’ve finished the build programme and I’m now on the 2nd week of Cut reload… I just love them, the variety of exercise keeps me motivated, which is so important to me! I’ve tried going to the gym so many times but just couldn’t stick with it because it was boring to me. But now thanks to you, training home, I’m in the best shape of my life. Thanks Natacha ❤️☀️
Did you notice any weight gain? From fat or muscle? Did you follow the calorie Surplus it recommended? Im starting build reload and wanted to know what people noticed and if they stuck with the surplus. (The surplus scares me lol its so much higher than i thought it would be )
@@dominiquesanchez7254 I never weight myself since I don’t there are so many factors that could make it change… but I’ve definitely noticed muscle gain, I feel great and stronger. I stuck with my diet because I was afraid of weight gain too lol 😝 but if, after a week of training, you feel weak or like you can’t end the workout, you should definitely add some calories and it’ll be ok 👍🏻 Hope you’ll be fine and reach what you want 🥰
@@123VIVAMEeNNTE thank you! I think this will be how i approach it as well. I really want to focus on strength to help promote movement and honor my body before i do cut.
Finally someone that’s saying muscles don’t need to be sore to grow! I’m trying to grow my glutes but no matter how hard the workout feels while doing, I don’t get sore at all. I feel my glutes during workout, they really burn, they’re fatigue at the end or even in the middle of the session, and the next day I still feel amazing (which I like, but I thought that meant I failed). Thanks to you, I don’t have to feel like I fail when my muscles don’t hurt. I love your content, because I don’t like just blindly doing some workouts or diets and hoping they work. I like to know on a scientific level, the effect of what I’m doing. I love your content, it’s seriously underrated!!
I just want to say I've found your videos a few years ago and they are unlike any other fitness channel I've seen before. The amount of science based evidence and just being real with us is something so hard to find on the internet makes your channel such a safe and knowledgeable place. Your energy and commitment shines through your videos and it genuinely makes my day better when I watch them, so thank you so much for all the work you do, you are truly amazing
sending you so much love back, I hope you have a beautiful day and that you feel happy and strong and everything good. and thank you for the kindness, you all are the greatest ♥
I’d love to see a video about joints and preventing pain during lifts. I’ve been stretching and switching up my stance and techniques but still struggling with knee pain during leg workouts like squats and deadlifts.
I adore you and im so grateful you’re back to posting more regularly again! Do you think you’d do a video on body recomposition? I’d be interested to understand building muscle and losing fat simultaneously - you’re the best teacher 😇🤍✨
Hey Georgia! Thank you so much! I’d love to, I think it’s really interesting even though it can get quite nuanced. If people are keen on this I’m happy to do it!
@@natachaoceane I am so interested in this! I no longer count calories- have gained 20lbs of mostly fat since eating a higher caloric intake- it would be amazing to recomp and have some evidence based tips while attempting to do so. Thanks for all you do!
I just want to say I love all these videos! I’m a personal trainer but always like to better myself and you know everything in the whole body and muscles haha are complicated and I have dyslexia but only your videos you make it informative but also make it simple then even the slowest of people (me🤣) can understand!! Just want to say thank you, honestly you are my biggest role model and helping me through so much right now ❤️
I'm working on building muscle out of pure necessity (i have extreme chronic spinal pain) and i was feeling really discouraged, but this video made me really excited to start! 😊
It's like you are reading my mind. I was literally saying this morning I wanted to do a deep dive into the best way for me to increase my muscle. Fantastic video, exactly everything I need in one nice little package ❤ xx
I finished Restart at the beginning of March, and I'm currently on week 4 of Build! I absolutely love that your programs aren't repetitive and that they incorporate moves that feel athletic focused instead of just lifting a weight over and over. I'm actually excited to do the workouts, even when I know they're gonna kick my butt 😅
This was a great video! Honestly, I would love a video that rundowns different workouts. Like building a leg day, here’s some primary compound movements and the muscles they work, and some secondary isolation movements, etc.
AGHH ANOTHER SCIENCE EXPLAINED!! I love you so much for doing these. Going to be starting my degree in Health Sciences in September and doing PT as soon as I finish the course and honestly can't thank you enough for your content and making me realise I kinda want to be a version of you when I "grow up" hahaha
YASSS GO OFF QUEEN! Just getting back on the horse after a postpartum injury so looking to get those biceps back. Thanks for the fun videos, as a sports scientist and lecturer I appreciate the science and sources you use. Truly sets you apart!
We need to be more appreciative of this woman!! Thank you so much for all the knowledge you're sharing! You're empowering us all... For free! You'll always have all my likes, subscribes, and appreciation, Nat! Keep it up! Thank you!
Watched this video last night with my boyfriend. He put your info to good use this morning in the gym and pushed to near failure in his sets and felt he had such a good workout. Loving the science based approach! Your content has always been super fun to watch, full of good vibes and has awesome information. But I feel you've found your own style and vibe recently and it makes it so much more enjoyable to watch
I'm so into this topic (even though i am a endurance athlete) but i looove strenght training and your incredible workouts. i am so glad i have you!🥰 your channel is the best! and so are you
Hey Laura! 🤍 you're a learner girl what can I say! 🧠 I'm so glad to have you, I can't explain how lucky I am to receive so much kindness from such smart, thoughtful people. Thank you and I hope your strength training and your endurance sport (what is it, btw?? 🥰) make you very happy!!
@@natachaoceanemy sport is triathlon😉 simply the best (3 for 1) 😅 and since i watch your channel i understand the importance of resting and taking care of my body so much better! You literally made me a better person!
this is how i know i’m studying to go into the right thing for me, watching this video now during my varsity holidays shows how obsessed with exercise and sports i am and that i chose the right path to go into🥰
I'm so grateful to have stumbled across your channel. I'm a neuroscience PhD candidate but I've been learning more and more about the human skeletal and musculature systems since I was recently diagnosed as being on the hypermobility spectrum, which has contributed to a pretty significant back injury. My main fitness goal to combat my pain right noe is to just build, build, build muscle to help stabilize all my loosey goosey joints, and to have information like this so easily accessible has made learning about what I need to do so much less daunting. Thank you for sharing your knowledge. And your sunshine bright energy
I wish i knew about how important nutrition is - especially when trying to loose weight. Thanks for your videos! I feel more more educated every time you upload 🌞
This video is SO well done👏🏼 as a science brain I love the amount of science presented with your breakdown of it. I would love to see more videos showing your favorite compound movements for different key muscle groups☺️
Adore your programs and the solid, science-backed information you put out there through such a positive method of delivery! The industry needs more people like you 💓💫
QUESTION! So working out in a gym never appealed to me 😕 I did (fairly intense) yoga for years, then switched to pilates last year, which uses a lot of bodyweight exercises. I use a resistance band several times a week. Is it possible to gain muscle with these kind of activities, or does it have to be heavy weights at the gym? Thanks Natascha for breaking down the sets/reps and rest time in this video! As mentioned above, I'm kind of a noob when it comes to gym exercise, so getting into strength training seems pretty intimidating, even as the metabolism boost from it seems tempting.
That’s what I love about your channel so much, you do not come up with fitness advice out of the blue but you really let science do the talking! Thank you for that.
Unfortunately, due to some lower spine injuries, I've been told my multiple doctors and PT that a lot of compounds movements will probably result in surgery/walking problems for me! So isolation isn't only for tidying up, I've found that I've been able to build muscle and strength doing different isolation work. Yes my workouts are long lol BUT at least I'm getting stronger and working on my body :)
im 14 years old and slightly underweight. I really want to gain muscle because its healthier than fat. i get called ‘lesbian’ for wanting to gain muscle but i really dont want to be a ‘skinny weakling’ anymore. wish me luck!!
you're beautiful and you're strong. I believe in you 110% and I know you have everything in you to push through and make good things happen ♥ all my love always!
ah this is perfect! i'm finally getting back into the gym again and bought your build program just last week (: already on week 2 day 1 and it's been an incredible experience. thank you for always working so hard to help people feel better and know themselves better than ever before.
hey Britney!! I'm so happy you're loving the experience, that's really all I ever hope for when I'm creating training programmes! Keep going strong and I can't wait for you to be even more of a badass 💪💪💪💪
@@deecee7042 absolutely incredible, i haven't felt this strong and functional in a long time but it's very, very taxing. when natacha says you need to eat for these workouts (even if you're sedentary), you'll need to eat otherwise you'll definitely burn out quick. i would say that the key things you'll need are a leg press, cable machine, dumbells, barbells, hyperextension bench, kettlebells, plates, and a squat rack (maybe a pull up bar and dip bar) but after you have those, I think you have the entire program!
@@deecee7042 natacha and renee have some incredible science behind it so you really don't need as much as the broscience says, but it can definitely be a jump up for some people. luckily natacha has a wonderful list of sources of carbs, proteins, and fats in the guide too (: if you have any questions, please let me know!!
Oooohhh baby!! Just what I needed my friend! Thank you once again for all the research and work you do. You continue to be my inspiration Natacha, love ya and hope you are doing amazingly well!💛💛
hey Aleah!! I'm doing really well thank you so much! I hope you are too (: I hope you find this video really helpful, I don't think I could have covered any more bases when it comes to training around muscle building haha!! Love ya back and hope you're having a beautiful start to the week ❤❤❤❤
I would looooove to see you collab with Huberman Labs on RUclips 😍 I feel like you both have the same mission of making science based information easier to understand!
Hey!! Ah yeah that would be an incredible person to collab with, I love what he is doing so much! I’m so happy figured like that are coming to RUclips and helping share good info! ❤️🔥
LOVE LOVE LOVE THESE TYPES OF VIDEOS! Please keep them coming! Thank you Natacha, I appreciate you, as usual! Also, usually when you release a new guide you would also pair it with videos with more details of the guide. Can we expect one for BUILD.Reload please? I am very interested to get some general idea of the intended structure of the 12 weeks program. Of course, another excuse to see more of you. Much love ❤ Nabila
Hey Nabila 🤍🤍 I’m so so happy you love it, it means so much that it’s useful! I will do a detailed video, don’t worry 🤗 it’s coming in a couple of days, I just wanted to share the knowledge with you first so that you have the tools 🧠🧠 I hope you love the new video when it comes and whatever routine you follow!
Whenever I start to struggle to motivate myself and lose myself in my training, your videos realign my goals without overwhelming me while I'm temporarily not meeting my usual expectations. Thank you xx
Holy $&#* what an awesome video. I used to be a personal trainer and I genuinely miss it, this video brought back all the feels. So clear, so concise, I learned a lot. Awesome job explaining, Natacha!
I love this channel! I have been following you for a few months now and have honestly never seen anyone so motivating. You have really helped me heal my relationship with health, fitness, and food. You are so funny, and I love all of your videos!
Hey Natacha! I literally just finished your BUILD program a couple days ago! Saw some great results, all without counting calories, just keeping track of protein intake but intuitively eating around it. thank you!
@@deecee7042 It's a program made for the gym, so yes, you do need quite a lot of equipment. For me personally, the gym is definitely worth the 20€ a month that it costs me, but i understand that not everyone has access to a gym. i think natacha has some programs with minimal equipment though! maybe those are worth checking out for you! :)
I just found your channel and subscribed right away. I absolutely love how much research you've put into your work, how valid and clear your points are, and how careful you are not to make assumptions but always rely on evidence. Love your scholar spirit! Validating, clear, and reliable.
Does the science show any decisions on incorporating cardio with building muscle? For example if doing your running before or after your weight training sessions has preference, or to split it into different days of your week? Love ya lots 🥰
Definitely cardio after weightlifting! If you do cardio before weightlifting you dont have the energy to maximise muscle growth. There are also alot of videos about this topic
Yes there is. I remember seeing a video on Jeremy Either's youtube channel regarding the same way back. This will definitely help you : ruclips.net/video/sK6vDY66w0U/видео.html
From what I read, its better to do your strength session first and then do cardio (or have them on separate days). That way your energy resources arent burnt out/your muscles arent fatigued when you start your lifting session, allowing you to lift more -> more muscle hypertrophy. I personally also wouldnt go for a 10k run and have a heavy lifting day the day after, it feels like you should also allow your body to heal a bit before you go at it again (though this is a personal preference)
Yes, you’re going to want to do your weight training session before cardio. You don’t want to burn through the glycogen stores in your muscles by doing cardio first. Your rep range and intensity will decrease without that energy available, which ultimately means less gains in the long run.
Thank you for posting! It's amazing how much building muscle and consistent training can improve your mental health. I was stuck in a rut with mental health lately and going to the gym for even just 30-45 minutes a few times a week has made such a difference to improve my mindset. Excited for BUILD. Reload and for more videos like this!
I honestly couldn’t agree with you more, the mental effects are just incredible! How amazing to hear that you’re feeling better mentally, that’s really so amazing!! I hope you continue to feel even better ❤️🔥
sweet some muscle science! i wonder how it can apply for bodyweight or calisthenics focused training as i find it keeps my interests more than training with weights :) also i don't think i've seen someone so excited to be tested on a topic haha! i love your love and interest for science and health
I wanna be stronger, Im so sick or people especially classmates who push me around and I cant do anything about it cause I know I cant handle them IM SICK OF BEING A FRAIL LITTLE GIRL !!!
I love this!! Id be interested in a video on how to maintain or help flexibility while weight training. I’ve found i’ve gotten so stiff since working out. I do dynamic stretches for 8-10 mins before every work out but my inflexibility is still noticeable. Thank you!!!
No better way to start my week than with one of your videos!! I am currently on week 4 of your CUT program and never in my life have I been so excited to wake up and go to the gym ❤️❤️. I'm just in the process of finishing up my undergrad and doing this program has helped keep me sane lol. Also side note - you look absolutely stunning in this video (as usual). thanks for being you!!!
The thing with natacha is I know this 20 mins vdo is gonna be worth it.. Her vdos are straight forward and very very informative.. You can definitely use her advices daily...
I love these videos where you explain the science behind it. I get so motivated to go work out every time because I have new knowledge and want to test it out. Naturally, there comes variation to my workouts as I see your videos.
![ARGENTINA vs. CHILE [3-0] | RESUMEN | ELIMINATORIAS SUDAMERICANAS | FECHA 7](http://i.ytimg.com/vi/De3AWmXzhuA/mqdefault.jpg)
On behalf of aspiring female academics everywhere: thank you for showing us that we can do it all.
I have so much faith in you, you can do anything! Big things take commitment and sacrifice and I hope I never give the impression that it’s easy, but if you want it it’s yours ❤️🔥❤️🔥 all my love!
I have a degree in health and exercise science and this video 100% aligns with everything I learned during my education. This was a beautifully done video and it’s so refreshing to see such a popular content creator teach using science. You make it super understandable too. Great job!!
She's amazing
This feedback/confirmation was useful too thank you
Don’t know why but this makes me smile:) proud for a person I literally just got to know today
I would LOVE to see a video just on compound movements we can do from home (preferably apartment friendly!) I have been trying to figure out how to do more of them without having to drive somewhere.
I reccomend the HOME workout if you don't have it yet.
@@lilomorales6181 HOME Reload and HOME Zero are great! I did both during lockdown and put on a little muscle!
I'm not Natacha but here's a few good ones you can do with no equipment/with things you'd have at your home/basic equipment:
*Push ups + push up variations (elevated, diamond, tricep, wide, single arm, etc.)
*Pull ups and chin ups
*Tricep dips + variations
*Pistol squats
*Skater squats
*High step ups (tall chair, bed, bench, box jump box required)
*Single leg hip thrusts (make sure to use a pivoting motion)
*Plyo single leg hip thrusts
*Dumbbell squats + variations
*Dumbbell lunges
*Dumbbell split squats
*Dumbbell lateral lunges
*Dumbbell sway squat
*Dumbbell hip thrusts + variations
*Dumbbell deadlifts + variations
*Dumbbell/kettlebell swing + variations
*Dumbbell shoulder press + variations
*Dumbbell row + variations
*Dumbbell clean and press
*Dumbbell push press
*Dumbbell clean
*Dumbbell thrusters
*Dumbbell goblet squat
*Dumbbell walking lunges
*Dumbbell renegade row
If you plan to work out at home long term (as I do) I recommend investing in a good set of adjustable dumbbells that go up to 50 lb each or 100 lb each depending on your current fitness and strength level. And some other equipment that is SO worth it are a pull up bar door hang, short loop resistance bands (1 lighter and 1 heavier is all you need,) some type of platform or bench (really widens the field of exercises available to you,) and a yoga mat. Something that isn't essential but I still highly recommend is some type of hip thrust device like the booty sprout or thruster lite. I have the booty sprout and I personal far prefer it to using a barbell (which I've tried out many times) because it doesn't pinch any nerves for me or cause discomfort. I've found it to be just as effective as a barbell (e.g. "200 lb" of resistance from the bands does feel just as challenging as 200 lb on the barbell) and has helped greatly in improving my lower body strength overall (not to mention incredible booty growth.) Also a few tips on making progress from home aside from the typical add more reps or weight is to utilize techniques like supersets, trisets, eccentric-focused reps, drop sets, pyramid sets and many more. Good luck and I hope this was helpful
😊💚
Yes, it’s not realistic for most people to go and do this several times a week. It’s ok if you live in a town and near a good gym but it’s an hour round trip for me.
@@sydneynorman1315 how are the HOME workouts for a beginner/intermediate levels?
Just finished BUILD last week and had my first CUT session today (it was intense! 😓) but I've honestly never felt as good about myself at the beginning of a fat loss journey, so cheers for expanding my metric for success.
Fun fact: my boyfriend's friend was flexing about how much he could lift and his response was "oh my girlfriend can do that!" 🤣
hey Sarah! wow! that's literally the best feedback I could ask for. knowing that you feel good is what it's all about for me, it's so damn good to hear you feel that way!
hahaha that fun fact 😂 hey listen, nobody expects a badass to be lurking in the shadows, you know? 🥷
Hey sarah, i am interested in the Build programme or the build reload but am not subscribed to a gym atm.. is it necessary to have a gym membership or more specifically which equipment do I need?
@@maryjane2544 hey I have Build and you do need gym. There are some that I can do at home but I don’t have enough equipment at home. I haven’t started build yet because of that reason
@@InBeMugaaglesic thank you for letting me know!!
@@natachaoceane I see that on your website there is a build and a build reload guide, but what is the difference and which one should I get
My wife just found you after watching me lose 50lbs in 5mon and putting muscle in its place. She's drank the juice and joined me on transforming ourselves even though she is perfect as is. Also doing it for our kids.
But I will say one thing: man, I love being a male with good Testosterone. Building muscle is as easy as eating enough protein and lifting 3-4 times a week. You gals definitely have to work quite a bit harder and more intelligently to maximize your body since it's trying to do so many other things than ours.
That's cool to read that your wife joined you on this journey. I applaud you guys and your kids will definitely appreciate it in the future. Can I ask what program you followed to lose weight, and if it's changed since?
My high testosterone coming in clutch for this one 😎
@@user-ek4hv8kj6wI'm sorry if this seems offensive, I'm just genuinely curious, but you mean a cis woman rn right?
@@sumbunny2009She means a woman. A female who was born with female parts and has ovaries, and can produce children.
A man pretending to be a woman is called a man.
@@user-ek4hv8kj6wEven if a woman has a higher testosterone than another woman, she still doesn’t compare at all to a man. Women have significantly much less testosterone than a man. He’s still right about what he said. It’s a lot easier for a man to build muscle and workout by lifting.
I'd love for a science explained on how to increase both strength and endurance. There are so many conflicting resources on how to work for these goals and whether it's even possible, and it is very overwhelming!
As always, this is a wonderful video and you're a joy to watch :)
I heavily second this!!
Check out the Huberman Lab Podcast from last week with Dr. Andy Galpin. Tons of great content, albeit over three hours in total.
I also second this!
just do high reps to complete failure. 14 - 30 reps. I went from pressing 100 to 300 doing this in just my first 2 1/2 years of lifting
@@RyanOstarineGarcia can we train our glutes when they are sore?
Im a 12 year old girl... ive always had that label as pretty weak and i loose every single arm wrestle, im super unathletic, im really not very strong, and im tired of it. I personally dont wanna be the "weak" Person anymore. Idc if ppl say im not being feminine, im sick of it and im determined to get gains, and become ripped by the time i turn 13. (Not super ripped tho) Plz wish me luck!!! 💀 Ill update by the time im 13!!
Good luck 🤩
Where's the updateeeee!
Update!!!!!!!
you go girl!! i’m trying to gain muscle too!
this is exactly me, but i’m 16 and my goal is to just stay consistent working out everything for a month straight
Your BUILD guide literally transformed my life and how I train. I recently let go of my "must eat less" mentality, started eating more in order to bulk and to my disbelief I've actually leaned down while getting stronger at the same time!! I would never have started eating >2200 cal if BUILD hadn't pushed me to consider bulking as a way to increase my metabolism..Thanks for this video and all you do Natacha!!!
Omg I’ve heard this happen to multiple people, where they were trying to trim down for ages but it wasn’t until they ate more that they actually lost the fat (and still built the muscle :D) they were hoping to! It’s so counterintuitive
Thanks for this :) I have her BUILD program and I really want to start but I'll admit eating more than 2200 calories (what I'd need to put on muscle mass) has me nervous. I've tried cutting for ages with little to no results but I'm worried I'm going to eat all the wrong things, mess it up, and just put on fat :(
Have you purchased any of her other guides? I've been really interested in buying one but am unsure of which one to go with & would love to hear opinions/ thoughts before investing so much in a program that might not be the best for me
@@alanawalker6522 mine suggested 2900 cal and thats so scary because to lose fat myfitness pal recommends 1700 like that so drastic. So i might try to focus how my body feels (intuitive eating in
A sense) and not focus on calories . But i feel so conflicted lol
@@dominiquesanchez7254 ok so it's been two weeks and I'm already noticing little changes. My smaller muscles like my biceps poke through just a tad more and my shoulder muscles are coming in ever so slightly. I don't actually hit my calorie targets perfectly either. Some days I'm right on and some days I'm down by 100-200 but I'm finding staying above 2000 is helping. Go for it!
Hi Folks! I wrote the main things of the video in case you want it to copy, As you may see, I am not an english native speaker so you might find some grammar mistakes...
Hypertrophy --> the enlargement of total muscle mass and cross-sectional area.
it happens when the rate of muscle protein synthesis is greater than muscle protein breakdown, that leads you in a positive net protein balance.
3 main drivers of muscle growth
1) Mechanical tension
2) Muscle damage
3) Metabolic stress
1) when there's a stretching force on the muscle, when is contracting and elongating on the load. it increases as we approach failure, increasing the stress on the muscle fibers as they start to fatigue.
2) Muscle damage is not necessary for hypertrophy, "muscle damage neither explains nor potentiates increases in fCSA and muscle CSA".
In fact when there's a huge amount of muscle damage, most of the protein syntesis goes for repair the damage instead of growing muscle.
3) Accumulation of metabolize like inorganic fosfates, lactate, hydrogen ions, and the deprivation of oxigen in the muscles that happens when we do resistance training. (In a study made by very relevant people in this matter) They Concluded that this two (M. damage & M. stress) are not necessary for hypertrophy, "growth can occur in the relative absence of either of these putative signals, lending further support for the hypotesis that mechanical stimuli are the primary hypertrophy stimuli."
This means...Muscle soreness and "pump" might not be a good indicator that you have a good muscle-building workout.
Reps per set (this is what they call intensity) --> well, she said that according to a new study from 2021, the traditional 8-12 reps might not be the golden rule anymore. It was proven that you could vary the number if you keep getting close to failure, basically you could be doing 6 reps or 15 but lifting a proper weigth.
Failure --> it is not actually productive and realistic to get to the point of failure each training session, we better stay at 1 to 3 reps away from failure.
Volume (how many sets) --> Sets per muscle per week, according to a 2016 study, it is unclear whether it should be 12, 15 o 30 sets per muscle, but she said, do at least 12 per week for your priority muscles.
Frequency --> how often you hit a muscle, the researches doesn't find statistically significant effective frequency on muscle gain. is more about organize it well so we split the sets during various days in the week.
Rest intervals --> how long should we be resting between sets? what we know so far, reviewing workouts with less than 60s and those up to 80-240s, is that there's not a significant advantage to the long inter-set rest condition. but in order to keep a nice volume load we must have a minimum of 60s rests.
Volume load --> is essentially reps x sets x weight lifted.
Progressive over load--> it's increasing the mechanical tension that you're putting your muscles under, over time. about 2.5% to 5% increases per week in either reps, sets or load is perfect.
Exercise selection--> are you gonna chose between compound excercises or isolation ones? multiple joints excercises versus the simple joint excercises, these last ones are way more efficent in muscle growth.
Exercise variation --> "varying exercise selection may be an important component for enhancing motivation to perform RT(resistance training)".
Tempo --> even if there's not a suggestion on doing it slow or fast, as long as you keep the form, it's okay either one. But...new research suggest that doing it slower in the eccentric phase with a faster movement during the concentric phase might be beneficial for growing muscle.
@ofincenses
This is great, thank you! Speaking as a professional proofreader, your English is excellent (yes, there are mistakes but I see far worse with native English speakers.) I hope to be this fluent in Swedish one day.
This is honestly so validating. I've been doing resistance training in the gym for about 6 months now but always feel worried that i'm not doing correct amounts of sets/reps. It's really good to know that the sweet spot is actually a range and not a specific number!
Me too!!! I never know really how long to rest after a set so I try to at least 15-30 seconds. I usually stick with 3 sets 10-12 reps each exercise or depending what it is.
@@shaunah.creations9233 that’s nowhere near enough rest
@@shaunah.creations9233 if you feel ready to do your next set after 15-30 seconds, your intensify is way too low
@@shaunah.creations9233 I can't know what your routine is at all but can I suggest resting for at least 45 seconds up to 2 minutes. Try and make it tough enough that you need that rest
@@shaunah.creations9233 Wow! I’ve been practicing 30 reps per set, I have three sets total. I haven’t kept track of how long I rest for, I think I rest for about 5, maybe even 10 minutes. I just make sure to be patient, kind, and encouraging to myself :)
I'm 17 And I know i am starting my muscle gain and body building journey.
WISH ME LUCK.
I'm also 17! Have u seen any changes on ur body after this exercise?
A science explained??? These are my favourite!
I've had a pretty tough couple of days, but your videos always lift my mood, even when it's teaching me something😉 I really appreciate you still taking the time to make these, even though they take a lot of time and you're super busy💖
I used to really fear building muscle, but now I really enjoy seeing the weight increase week to week. I used to strive to see the number on the scale go down everyday but your videos taught me that's not how you reach your goals!
Not gonna lie I kinda wish you HAD gone into all the metabolic pathways 😂 I'm studying nutrition and just covered muscle in physiology and your 1000x better than my lecturer at explaining all this 😂 love all your videos Natasha! They never fail to put a smile on my face 😊 ❤️
Amen
The most nuanced yet inspiring teacher I've had 😭 Thank you for contributing to my fitness journey! Your guide was the kindest and still most challenging start for myself, I can't thank you enough
Hey Chloe 🥺 of course beautiful, I’m more than happy to help and to be here! I hope your journey brings you all the progress you hoped for and that you feel so strong and self confident! All my love!
As an undergraduate researcher (who is trying to build muscle) this is AMAZING! I love science!!
Hey Natacha! Would you consider doing a science explained video on how menstrual cycles effect sports performance? It’s definitely nuanced but it would be so interesting to hear how you’d explain and discuss things!
Watching your videos sometimes makes me feel like I can unsubscribe from every other RUclips fitness channel (although I don't). Your skill as a science communicator to engage, educate and entertain never ceases to impress by simplifying complicated or debated topics and making them relatable irrespective of experience or understanding. This might be your best video yet and it should be mandatory viewing for people beginning a fitness or weight training journey. Thanks so much!
Yessssss! I’m 8 weeks into Build currently, and I am absolutely loving it and am feeling like such strong badass! I’ve never had so much fun in the gym. I’ll be doing Cut next. And then you know I’ll be doing Build.Reload after that!! So glad I found your channel and programs. You are so knowledgeable, engaging, and supportive, and I absolutely how you keep the focus on celebrating what our bodies can do rather than simply how they look. Thank you for being so dope! 😀
Hows build going? I just bought build reload. Im nervous because i dont want
To gain "weight" but i want to build strength to be more positive in my body before i do cut.
Hey Natacha! Could you make a video on the science on stretching pre and post workout? I've heard SO many mixed messages on the importance of stretching, and I'm literally confused. Is it a waste of time? Is it just as important as the resistance training?
Sorry if you've already touched on this topic, I'm pretty new to your channel. Thank you for GREAT inspiration!
It's good to stretch after from what I've read.
Omg same!!
I’m a biology student and I just love the way you explain everything, it makes it so clear in my mind what I need to do and how to do that so thank you you are brilliant
that makes me so damn happy, that clear picture you can trust is my goal so it really means a lot 🥺 thank you Lucy and gooood luck studying!
I have been dreaminggg of a new build guide! I’ve lost my lost for the gym in the past few months and haven’t been able to go since it’s felt like a chore, not something i’m doing for myself. Watching your content has helped me find my love again, and your content was originally what made me start going to the gym and I fell in love with it! Doing build or any other your other guides has always made me feel safe in the gym, and confident about being there. I’ve been doing build recently as i’ve gotten more consistent in the gym, and it’s helped me with my mind set and reminding me why I fell in love with the gym and feeling strong. I absolutely cannot wait to get build reload and support you ♥️ thank you for everything you’ve dont for me :)
I literally squeal every time you upload. You never ever disappoint with your amazingly thorough, yet accessible presentation of science! Love, a very grateful dietitian and longtime subscriber ❤️
I love this!! Your content has helped me so much in developing a healthy relationship with fitness and food by helping understand the science behind it all. I’m so thankful that you put in so much work and research into these videos!! Also an extra thank you for uploading this on my birthday! ☺️❤️
First of all.... HAPPY BIRTHDAY!!! I hope you have an incredible day and just get to do whatever it is you feel like doing ❤❤❤ and secondly, I'm so honoured to be a part of your journey, it makes me so happy that you're developing a healthy relationship with food and training (: you deserve it so much!! All my love and happy birthday again!! xxxx
This is literally the best information I've come across for muscle building. I finally understand it all after so many years training! Thank you so much Natacha!! 💛
That means the world to me, I’m beyond happy that it’s helpful for you and I hope you have years of incredible progress and feeling good ahead of you! All my love!
Thank you for always being such a ray of sunshine, Natacha. You bring amazing health education to hundreds of thousands of people everyday for FREE. You are an amazing person and have inspired me to chase my dreams in the health and wellness space. Thank you.
hey!! 🤍 you see, it's funny because I feel like I am the one who should sit down and say thank you. Look at how kind you guys are. You don't have to stop and say anything but you're supportive and take the time, so thank you. I hope you feel like we're leaning together and I hope you feel like you have all the tools to make change happen! All my love always!
I'm on the 9th week of your first Build program and it has one of the best workout structures and non-boring-full of power and explosiveness-fun-pure-strength workouts I've ever tried in my life. I've seen a huge improvement in my muscle definition but besides that, I've seen the biggest shift in my mindset. I wake up really excited to see what today's workout is and I will honestly probably start it over after the 12th week. I am able to deadlift and squat a lot more than 9 weeks ago and I enjoy being stronger and having a better relationship with myself. So thank you so much for creating such an unique and inspiring program and for giving us such high quality educational content! I look forward to your next strength programs and thank you again xx
love the emphasis on what makes you feel the best. i was so into running long distance, then i got into heavier lifting, now im back to wanting to run again!! i love being able to do anything i want to do in the gym. "building muscle, moving functionally, and enjoying the workout" is exactly it!! thank you so much for all the research you do and share with us
Peeeerfect timing! Was just sitting down for the night thinking I wanted to consume some amazing content, and then my favorite RUclipsr uploads - you! 😎💖💖 Thank you for always putting the time into these kinds of videos, it's so much appreciated!
yay I caught you! I'm so happy we get to hang out a little 💃 you're more than welcome - I should be saying thank you to all of you for being so curious open to learning together. It's a lot of fun for me working on these imagining how different pieces of info can be helpful 🙈 all my love Susanne, have a nice evening!
I adore science explained videos. I’ve been following you for years, with highs and lows of my own, but this really got my gears going to get back and build some muscle 💗
That means so so much, thank you for the kindness ❤️🔥 I hope you have lots of high points ahead of you, and lots of feeling amazing in your body! All my love!
Needed this! My stress level is through the roof and I've been struggling to get back to my consistent workout schedule. I have the CUT program and I really like it! I just struggle doing some of the more difficult moves (ex athlete with pretty severe joint damage). Your videos motivate me so much and really help me with negative feelings towards my body. Thank you for the science based fitness Natacha!!
@natachaoceane Low impact modifications are so helpful when you add them!
One thing I would tell my younger self on my health and fitness journey is to not be too ashamed to document where you started and your progress, I really wish I had taken progress photos of how far I’ve come to celebrate how hard I’ve worked.
You may not be picture perfect but you’re worth the picture still 😌
I’ve finished the build programme and I’m now on the 2nd week of Cut reload… I just love them, the variety of exercise keeps me motivated, which is so important to me! I’ve tried going to the gym so many times but just couldn’t stick with it because it was boring to me.
But now thanks to you, training home, I’m in the best shape of my life.
Thanks Natacha ❤️☀️
Did you notice any weight gain? From fat or muscle? Did you follow the calorie
Surplus it recommended? Im starting build reload and wanted to know what people noticed and if they stuck with the surplus. (The surplus scares me lol its so much higher than i thought it would be )
@@dominiquesanchez7254 I never weight myself since I don’t there are so many factors that could make it change… but I’ve definitely noticed muscle gain, I feel great and stronger.
I stuck with my diet because I was afraid of weight gain too lol 😝 but if, after a week of training, you feel weak or like you can’t end the workout, you should definitely add some calories and it’ll be ok 👍🏻
Hope you’ll be fine and reach what you want 🥰
@@123VIVAMEeNNTE thank you! I think this will be how i approach it as well. I really want to focus on strength to help promote movement and honor my body before i do cut.
Finally someone that’s saying muscles don’t need to be sore to grow! I’m trying to grow my glutes but no matter how hard the workout feels while doing, I don’t get sore at all. I feel my glutes during workout, they really burn, they’re fatigue at the end or even in the middle of the session, and the next day I still feel amazing (which I like, but I thought that meant I failed). Thanks to you, I don’t have to feel like I fail when my muscles don’t hurt. I love your content, because I don’t like just blindly doing some workouts or diets and hoping they work. I like to know on a scientific level, the effect of what I’m doing. I love your content, it’s seriously underrated!!
I’m a certified personal trainer and this video was helpful even for me! Thank you for making these!
I just want to say I've found your videos a few years ago and they are unlike any other fitness channel I've seen before. The amount of science based evidence and just being real with us is something so hard to find on the internet makes your channel such a safe and knowledgeable place. Your energy and commitment shines through your videos and it genuinely makes my day better when I watch them, so thank you so much for all the work you do, you are truly amazing
NO WAY I WAS ACTUALLY TRYING TO UNDERSTAND HOW TO DO BODY RECOMPOSITION AND NOW YOU POST THIS LETS GOOOOO🔥🔥😘
I read your miiiiiiinnnnnndddddddd 😘😘😘😘😘
Sending you love and light this week Natcha!!! Thank you for all the effort you put into EVERY piece of your content
sending you so much love back, I hope you have a beautiful day and that you feel happy and strong and everything good. and thank you for the kindness, you all are the greatest ♥
I’d love to see a video about joints and preventing pain during lifts. I’ve been stretching and switching up my stance and techniques but still struggling with knee pain during leg workouts like squats and deadlifts.
THAT amount of research take so much hard work. Thanks for making our lives easy by serving it on a platter for us
I adore you and im so grateful you’re back to posting more regularly again! Do you think you’d do a video on body recomposition? I’d be interested to understand building muscle and losing fat simultaneously - you’re the best teacher 😇🤍✨
Hey Georgia! Thank you so much! I’d love to, I think it’s really interesting even though it can get quite nuanced. If people are keen on this I’m happy to do it!
@@natachaoceane I am so interested in this! I no longer count calories- have gained 20lbs of mostly fat since eating a higher caloric intake- it would be amazing to recomp and have some evidence based tips while attempting to do so. Thanks for all you do!
@@natachaoceane yes please!!
@@katiek2391 it’s easy
@@natachaoceane yesss please
I just want to say I love all these videos! I’m a personal trainer but always like to better myself and you know everything in the whole body and muscles haha are complicated and I have dyslexia but only your videos you make it informative but also make it simple then even the slowest of people (me🤣) can understand!!
Just want to say thank you, honestly you are my biggest role model and helping me through so much right now ❤️
I'm working on building muscle out of pure necessity (i have extreme chronic spinal pain) and i was feeling really discouraged, but this video made me really excited to start! 😊
It's like you are reading my mind. I was literally saying this morning I wanted to do a deep dive into the best way for me to increase my muscle. Fantastic video, exactly everything I need in one nice little package ❤ xx
I finished Restart at the beginning of March, and I'm currently on week 4 of Build! I absolutely love that your programs aren't repetitive and that they incorporate moves that feel athletic focused instead of just lifting a weight over and over. I'm actually excited to do the workouts, even when I know they're gonna kick my butt 😅
Nothing makes me so happy so quickly as seeing Natacha uploaded a new video🥰 already know we’re about to learn so much
wow I don't know what I did to deserve you guys but thank you 🥺 I hope you learn a lot and feeeeel ready to go!!
This was a great video! Honestly, I would love a video that rundowns different workouts. Like building a leg day, here’s some primary compound movements and the muscles they work, and some secondary isolation movements, etc.
AGHH ANOTHER SCIENCE EXPLAINED!! I love you so much for doing these. Going to be starting my degree in Health Sciences in September and doing PT as soon as I finish the course and honestly can't thank you enough for your content and making me realise I kinda want to be a version of you when I "grow up" hahaha
I feel you girl. I’m ready for the test! But can I put it into practice? 😅😅😅
YASSS GO OFF QUEEN! Just getting back on the horse after a postpartum injury so looking to get those biceps back. Thanks for the fun videos, as a sports scientist and lecturer I appreciate the science and sources you use. Truly sets you apart!
I freaking love these science explained videos, they make my stem brain so happy
Hellll yeah thank you!! So so happy that you dooo!!
We need to be more appreciative of this woman!! Thank you so much for all the knowledge you're sharing! You're empowering us all... For free! You'll always have all my likes, subscribes, and appreciation, Nat! Keep it up! Thank you!
You have actually BLOWN MIND. My mind has ceased and then was revived. Just 5 minutes in and my whole world has changed.
YOUR TIMING IS ALWAYS PERFECT FOR ME!!! I love your science explained videos. Hope you're doing well! 💕
just for you Josephine 😘😘😘 hope you're doing really well too!! All my love ❤❤❤
Watched this video last night with my boyfriend. He put your info to good use this morning in the gym and pushed to near failure in his sets and felt he had such a good workout. Loving the science based approach! Your content has always been super fun to watch, full of good vibes and has awesome information. But I feel you've found your own style and vibe recently and it makes it so much more enjoyable to watch
I'm so into this topic (even though i am a endurance athlete) but i looove strenght training and your incredible workouts. i am so glad i have you!🥰 your channel is the best! and so are you
Hey Laura! 🤍 you're a learner girl what can I say! 🧠 I'm so glad to have you, I can't explain how lucky I am to receive so much kindness from such smart, thoughtful people. Thank you and I hope your strength training and your endurance sport (what is it, btw?? 🥰) make you very happy!!
@@natachaoceanemy sport is triathlon😉 simply the best (3 for 1) 😅 and since i watch your channel i understand the importance of resting and taking care of my body so much better! You literally made me a better person!
this is how i know i’m studying to go into the right thing for me, watching this video now during my varsity holidays shows how obsessed with exercise and sports i am and that i chose the right path to go into🥰
I'm so grateful to have stumbled across your channel. I'm a neuroscience PhD candidate but I've been learning more and more about the human skeletal and musculature systems since I was recently diagnosed as being on the hypermobility spectrum, which has contributed to a pretty significant back injury. My main fitness goal to combat my pain right noe is to just build, build, build muscle to help stabilize all my loosey goosey joints, and to have information like this so easily accessible has made learning about what I need to do so much less daunting. Thank you for sharing your knowledge. And your sunshine bright energy
I wish i knew about how important nutrition is - especially when trying to loose weight.
Thanks for your videos! I feel more more educated every time you upload 🌞
This video was helpful. The hardest part is to be patient. I am in week 10 of strength training and I keep feeling down wanting to see results.
This video is SO well done👏🏼 as a science brain I love the amount of science presented with your breakdown of it. I would love to see more videos showing your favorite compound movements for different key muscle groups☺️
Adore your programs and the solid, science-backed information you put out there through such a positive method of delivery! The industry needs more people like you 💓💫
QUESTION! So working out in a gym never appealed to me 😕 I did (fairly intense) yoga for years, then switched to pilates last year, which uses a lot of bodyweight exercises. I use a resistance band several times a week. Is it possible to gain muscle with these kind of activities, or does it have to be heavy weights at the gym?
Thanks Natascha for breaking down the sets/reps and rest time in this video! As mentioned above, I'm kind of a noob when it comes to gym exercise, so getting into strength training seems pretty intimidating, even as the metabolism boost from it seems tempting.
That’s what I love about your channel so much, you do not come up with fitness advice out of the blue but you really let science do the talking!
Thank you for that.
Unfortunately, due to some lower spine injuries, I've been told my multiple doctors and PT that a lot of compounds movements will probably result in surgery/walking problems for me! So isolation isn't only for tidying up, I've found that I've been able to build muscle and strength doing different isolation work. Yes my workouts are long lol BUT at least I'm getting stronger and working on my body :)
Just when I’ve been rewatching all your older videos you upload a new one!! 🥳
Aw wow, you’re the best. I feel so damn lucky to have you guys 🥺🥺 I hope you like the one too!
im 14 years old and slightly underweight. I really want to gain muscle because its healthier than fat. i get called ‘lesbian’ for wanting to gain muscle but i really dont want to be a ‘skinny weakling’ anymore. wish me luck!!
Hi how's it going
don’t listen to the bullies and do what’s best for you!! how’s your strength journey going?
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
She's a saviour. Whenever I feel down about my body and technique she always post some amazing stuff
you're beautiful and you're strong. I believe in you 110% and I know you have everything in you to push through and make good things happen ♥ all my love always!
@@natachaoceane 😭❤️❤️
ah this is perfect! i'm finally getting back into the gym again and bought your build program just last week (: already on week 2 day 1 and it's been an incredible experience. thank you for always working so hard to help people feel better and know themselves better than ever before.
hey Britney!! I'm so happy you're loving the experience, that's really all I ever hope for when I'm creating training programmes! Keep going strong and I can't wait for you to be even more of a badass 💪💪💪💪
What do you think of the build program? Do you need access to a lot of equipment?
@@deecee7042 absolutely incredible, i haven't felt this strong and functional in a long time but it's very, very taxing. when natacha says you need to eat for these workouts (even if you're sedentary), you'll need to eat otherwise you'll definitely burn out quick. i would say that the key things you'll need are a leg press, cable machine, dumbells, barbells, hyperextension bench, kettlebells, plates, and a squat rack (maybe a pull up bar and dip bar) but after you have those, I think you have the entire program!
@@beeenim thank you! Oh boy I’ll have to up my eating. So hard to get so much protein though!
@@deecee7042 natacha and renee have some incredible science behind it so you really don't need as much as the broscience says, but it can definitely be a jump up for some people. luckily natacha has a wonderful list of sources of carbs, proteins, and fats in the guide too (: if you have any questions, please let me know!!
I absolutely love the growth you’ve had over the last few years, you’re doing great!
Oooohhh baby!! Just what I needed my friend! Thank you once again for all the research and work you do. You continue to be my inspiration Natacha, love ya and hope you are doing amazingly well!💛💛
hey Aleah!! I'm doing really well thank you so much! I hope you are too (: I hope you find this video really helpful, I don't think I could have covered any more bases when it comes to training around muscle building haha!! Love ya back and hope you're having a beautiful start to the week ❤❤❤❤
You need a podcast! this is amazing
I would looooove to see you collab with Huberman Labs on RUclips 😍 I feel like you both have the same mission of making science based information easier to understand!
Hey!! Ah yeah that would be an incredible person to collab with, I love what he is doing so much! I’m so happy figured like that are coming to RUclips and helping share good info! ❤️🔥
Been loving the recent content. So educational, inspiring, and entertaining all at once. ❤️
LOVE LOVE LOVE THESE TYPES OF VIDEOS! Please keep them coming! Thank you Natacha, I appreciate you, as usual!
Also, usually when you release a new guide you would also pair it with videos with more details of the guide. Can we expect one for BUILD.Reload please? I am very interested to get some general idea of the intended structure of the 12 weeks program.
Of course, another excuse to see more of you. Much love ❤
Nabila
Hey Nabila 🤍🤍 I’m so so happy you love it, it means so much that it’s useful!
I will do a detailed video, don’t worry 🤗 it’s coming in a couple of days, I just wanted to share the knowledge with you first so that you have the tools 🧠🧠
I hope you love the new video when it comes and whatever routine you follow!
I love when you talk fitness nerdy to us! It's so nice to hear the science behind everything.
Whenever I start to struggle to motivate myself and lose myself in my training, your videos realign my goals without overwhelming me while I'm temporarily not meeting my usual expectations. Thank you xx
omgg i’m so excited that you said when you feel stronger physically, you feel stronger mentally! i feel like i’m in the right place :)
Holy $&#* what an awesome video. I used to be a personal trainer and I genuinely miss it, this video brought back all the feels. So clear, so concise, I learned a lot. Awesome job explaining, Natacha!
Just a THANK YOU because not only do you provide actual scientific research bites of info, but your joy is really contagious
Love the science based videos ♥️♥️
Thank you so much for your knowledge and guidance
Love you loads Natacha 💕
You're the best 🥰
you're the best Akanksha thank you so much!! I hope this one helps you out so much on your journey!! All my love!! xxx
I love this channel! I have been following you for a few months now and have honestly never seen anyone so motivating. You have really helped me heal my relationship with health, fitness, and food. You are so funny, and I love all of your videos!
Hey Natacha! I literally just finished your BUILD program a couple days ago! Saw some great results, all without counting calories, just keeping track of protein intake but intuitively eating around it. thank you!
How was the program? Did you need access to a lot of equipment?
hey Livi!! That's amazing to hear I'm so happy you enjoyed it!! It's always there for you when you need!! All my love and keep going strong 💪💪💪
@@deecee7042 It's a program made for the gym, so yes, you do need quite a lot of equipment. For me personally, the gym is definitely worth the 20€ a month that it costs me, but i understand that not everyone has access to a gym. i think natacha has some programs with minimal equipment though! maybe those are worth checking out for you! :)
@@livi1774 thank you!!!
I just found your channel and subscribed right away. I absolutely love how much research you've put into your work, how valid and clear your points are, and how careful you are not to make assumptions but always rely on evidence. Love your scholar spirit! Validating, clear, and reliable.
Does the science show any decisions on incorporating cardio with building muscle? For example if doing your running before or after your weight training sessions has preference, or to split it into different days of your week? Love ya lots 🥰
Love to know this too!
Definitely cardio after weightlifting! If you do cardio before weightlifting you dont have the energy to maximise muscle growth. There are also alot of videos about this topic
Yes there is. I remember seeing a video on Jeremy Either's youtube channel regarding the same way back. This will definitely help you : ruclips.net/video/sK6vDY66w0U/видео.html
From what I read, its better to do your strength session first and then do cardio (or have them on separate days). That way your energy resources arent burnt out/your muscles arent fatigued when you start your lifting session, allowing you to lift more -> more muscle hypertrophy. I personally also wouldnt go for a 10k run and have a heavy lifting day the day after, it feels like you should also allow your body to heal a bit before you go at it again (though this is a personal preference)
Yes, you’re going to want to do your weight training session before cardio. You don’t want to burn through the glycogen stores in your muscles by doing cardio first. Your rep range and intensity will decrease without that energy available, which ultimately means less gains in the long run.
Thank you for posting! It's amazing how much building muscle and consistent training can improve your mental health. I was stuck in a rut with mental health lately and going to the gym for even just 30-45 minutes a few times a week has made such a difference to improve my mindset. Excited for BUILD. Reload and for more videos like this!
I honestly couldn’t agree with you more, the mental effects are just incredible! How amazing to hear that you’re feeling better mentally, that’s really so amazing!! I hope you continue to feel even better ❤️🔥
sweet some muscle science! i wonder how it can apply for bodyweight or calisthenics focused training as i find it keeps my interests more than training with weights :) also i don't think i've seen someone so excited to be tested on a topic haha! i love your love and interest for science and health
Hello obsessed with your videos💗💗 I would love to see a fat burning explained video
Please go off on the science 🥺 I would love to learn. I'm part of that 1%
I'll make a private video just for me and you then Chanel 🙏🙏🙏🙏🙏
@@natachaoceane sounds amazing 🥳
I wanna be stronger, Im so sick or people especially classmates who push me around and I cant do anything about it cause I know I cant handle them IM SICK OF BEING A FRAIL LITTLE GIRL !!!
start taking the necessary steps you just have to struggle for a month then you will generate a interest in it and you will love the journey
Could you do a video on muscle imbalances!?How to test, what the visible signs would be and then possible corrections
Hey Hannah, thanks for letting me know what you’d like 🤗 that’s a great suggestion and I’ve added it to my list!
I love your science explained videos! Always so informative :)
ahh thank you so much!! This one is probably my favourite yet!! xxx
Natasha has never made a video I didn’t enjoy or find interesting. I really appreciate the effort and actual science put into these videos 💛💛💛💛
I love this!! Id be interested in a video on how to maintain or help flexibility while weight training. I’ve found i’ve gotten so stiff since working out. I do dynamic stretches for 8-10 mins before every work out but my inflexibility is still noticeable. Thank you!!!
Im glad I’m not the only one who has this issue! I’m a dancer as well but I find as my muscle gets bigger my flexibility is lower
There are yoga exercises that are for people who weight train, and also I think that mixing in Pilates workouts will help :)
No better way to start my week than with one of your videos!! I am currently on week 4 of your CUT program and never in my life have I been so excited to wake up and go to the gym ❤️❤️. I'm just in the process of finishing up my undergrad and doing this program has helped keep me sane lol. Also side note - you look absolutely stunning in this video (as usual). thanks for being you!!!
The thing with natacha is I know this 20 mins vdo is gonna be worth it.. Her vdos are straight forward and very very informative.. You can definitely use her advices daily...
I love these videos where you explain the science behind it. I get so motivated to go work out every time because I have new knowledge and want to test it out. Naturally, there comes variation to my workouts as I see your videos.
So excited for you to try everything out Anna, I hope you love how you’re feeling and I’m glad you’ve got a little variation in there too 💃💃💃🙏
Cannot overstate how helpful your videos are. And how inspiring. Thank you for making content.
love this so much! I've watched a lot of videos about hypertrophy but none break all the aspects down so well. great work!
THANK YOU for making this free. You’ve so proven yourself I’ll buy your BUILD course soon!