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 lose fat with this approach may require a step first depending on your starting point.

I hope you enjoy it 🙂

Lots of love xx

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  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. Hi. I'm trying to minorly reshape my body and increase my endurance all around. I have some questions and want suggestions. I've been out of the gym for 8 years, since I retired from military service. Been active but not working out.

    I'm 46, healthy, 5' – 9" tall, currently 172 pounds. I rarely drink alcohol beverages, sodas, or sweet drinks. Don't like junkfood except occasionally with events.

    I have been between 145 lbs (in a few stressful times) and 155 to 160 lbs all of my adult life (18 to 46 years of age), until 4 months ago when I noticed a weight gain and mostly all in the belly area. I've stayed steady at 170-72 lbs for 4 months now. I'm nursing a mild knee injury back to perfect health (been 6 months of resting) and my focus for the next year is to strengthen my legs (with knees) and core, while I lose up to 10 pounds, or stay at 170ish at most. I don’t want to bulk or get heavier. I want to trim and strengthen. I understand muscle weighs more that fat so my weight may not fluctuate much if I'm building muscle from fat reserves.

    I am doing a different leg, mixed with core, exercise routine 3 times a week for 2.5 hours each time, at home. So far, for two weeks. I'm tired, and sore, but it feels good. My knee feels better already. My legs always feel sore as each session uses a near entirly different set of exercises and stretches to fire those muscles, and in different orders too. I have about 40 routines I am working through and use weight bands and calisthenics. I can't run due to the knee injury. I can walk, hike and do most other things though.

    I am not doing cardio but my heart rate elevates and gets a good workout as I rest minimally for those 2.5 hour sessions. I select an exercise and I do it for 5-1/2 minutes straight, with 2-3 minutes of rest, if any at all, between different exercises.

    I am very good at changing and controlling my diet. So anything I need to do, I want to do now to facilitate the body changes.

    I estimate I should be eating about 150 (+/- 15) grams of protein per day, but I don’t know how much carbs and fats to eat. I figure fat should be minimized, right? So far I have been taking in about 80 grams of protein powders a day via unflavored protein powders (miz of goat, bovine and veggie sources), and trying to eat the rest of the 70 grams in protein in whole foods. But honestly, drinking the 4 to 5 protein drinks keeps me full so I have to force myself to eat other stuff.

    I like to eat/drink water, milk, herbal tea, eggs, fish, chicken, beef, all the raw veggies and fruits/salads, green grass powder drinks mixed in water, prunes/raisens, whole grain cereals and breads, raw mixed nuts, greek plain yogurt, cheddar cheese. I also take vitmains and minerals several times a week to daily.

    Which of these foods do you think I should eat more of, or cut out?

    I could do other workouts, at least one more a week, but should I need to to meet my goal inside of 6 to 8 months? 8 hours is already a good amount of weekly home workout time.

    Thanks for any suggestions!

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