Hey my friends! I’m just doing a mini cut, I was already happy with where I was but just fancied a little change! It’s been a few weeks now and I took a break from the mini cut with the intermittent fasting video but now I’m back and wanted to share the approach that I always use (: Big hugs!! Enjoy!! ❤️❤️❤️

@mia lord I know you're hoping from an answer from NO, but maybe I can help: Both questions are relative. For example for the muscle mass question, it depends on the muscle, metabolism (hormonal balance/age) and overall weight of p1 vs p2. Assuming we're talking about one person's burn, now as a beginner, vs them in the future as a lean athlete, yes their added muscle mass burns more calories per lb/kg/stone than would the fat they had. But an extreme example of that not being true is comparing 2 people: a lean & muscular 145 lb, 45 yo woman will likely burn less calories than a 190lb young male of below-average fitness. You can't really know where that line is exactly, but we have some idea with fitness calculators if you want to plug in age, LBM, weight, biological sex. For question 2, it's about perceived exertion. You're partially right - beginners can enter HIIT way more easily than someone who is already athletic because their heart rate is easier to raise. For example someone who hasn't exercised can climb stairs and feel it be a "10" in difficulty, whereas someone fit might have to go longer and run 2 at a time to hit that max HIIT heartrate. However, again, the athletic person might have more lean muscle (and therefore be using more muscle), which could translate to more overall calories burned depending on what we talked about in 1.

Hi Natacha, I love your healthy approach to food, fitness, and life! Your videos are always encouraging and educational - thank you for sharing!! Much love

i’m gonna do a mini cut too

17:04 😄😄17:11 😂😂😂😂😂

Great video as always❤️ I was thinking of buying one of your guides but I don’t know whether move or cut will be best for me. I’m 15 yrs old and I used to be a sprinter but I had to stop for about a year and a half but I’m going to get back into it ( literally starting training next week) so I’m aiming to get leaner and lose the fat that I’ve added (from not really exercising for the first time in my life) and still improve performance by getting stronger and faster. So I was hoping you help me pick - which guide do you think is best for me?

I DIED at ur dance session when u were making dinner 😂😂 “spank it” “work ladies”😆

i lové you with my whole heart

Can you do a video where you share your recipes. Especially the breakfast pieces. Xx

15:18 OMG I've never related with you more than this moment! :D

Thank you for sharing this workout! I’m a beginner in the gym and I’m looking for more compound movements because I find full-body training more effective for me, and much less exhausting than doing isolation workouts like SIX days a week versus full body about four days. These kinds of workouts can help me take my life and my time back from what it was before! Also I love the way your face lights up when you talk about how amazing and smart our bodies are. The human body is amazing!

17:59 Love

Now this video made me subscribe to you! I am an athlete myself although in a different field. My passion are the mountains - therefore anything around mountains, but mainly mountaineering. In between season I try to keep my muscle mass and strength, but always have been shocked what so called "fitness gurus" preach. You are one of the first ones that understands and gets the message across what fitness is supposed to do. Therefore THANK YOU! I spread your channel amongst my friends! Big love to you and Mario from Austria. (I shall continue to binge watch your channel now) ;)

I love it that you stick to science!! It makes everything so much simpler and calming!! I love love love your videos 😍👏🏋️‍♀️👩‍🎓

I know I’m very late to the party but can someone please tell me where to get this hoodie?? I love it so much!

Watching your videos is better then Netflix Tash

...I think I love you.

Thanks for everything Natacha!!! I LOVE your videos so much, you've changed my perspective on fitness and weight loss completely. I just introduced my friend to your channel yesterday and she has been texting me non-stop about video after video. I was just like "I KNOW!!! All Natacha's videos are the shiiiiiz" I could fall into a YouTube hole just watching your stuff for hours - so thank you!!!! Love the good vibes!!!

OMG I love your videos. You say stuff what Coach says but with more explanation which I have always wanted!!!

Hey! ❤️ I'm trying to purchase the "HOME" bundle but your resistance bands are sold out- Do you know if they will be in stock soon , thanks darling

You have so many different movements you do... I never know what to do next when I work out.

I love your positive approach to fitness/nutrition, and how you always back things with science💚💚 so inspiring 🙌

This video has changed my life. I found it only a couple of months ago and it straight away made to subscribe to your channel. I've suffered from all sorts of eating and over-training issues and it's been hard to find my way out of the vicious circle. However, many of your videos have made me realize where I kept going wrong and why I ended up in that circle in the first place. I'm gradually getting better and purely because of help of your YouTube channel, I haven't gone back to that attitude of dramatically restricting my calorie intake because I now can't work out the way I was used to. Thank you so much for being there for us!!!!! xxxx

Where did you get your sweatshirt? Love it!!

Where is her yellow cut out cropped hoodie from?? Thanks to anyone who knows

Will compound exercises make you bulkier than targeted exercises

yeeeey I love you and can relate so much to what you do

Thank you for this video♥️

die sind ja nur am essen und sporteln.. video dreh mit gesichtsmaske... und er, er sagt kaum was. der arme mann wird niedergschwatzt.

This workout looks SO fun and I love how you explained that beginners can modify (beginners like um... ME lol) and I was just smiling the entire time because you genuinely enjoy working out, and it makes me want to work out more

You... Should have 10 million subscribers

Do you have a recipe for the granola? It sounds really good!

So for general weight loss as someone who’s overweight, how large a calorie deficit should I have and can I lose weight without harming my metabolism?

Try and take it slow so that it is a lifestyle change and not a challenge. Based on your age weight and height, you should try to lose 4-8 pounds a month, so the calorie deficit you need will be different for each person to reach this goal.

you should come out with a cookbook, including vegan options !! (but make it available to us Aussies)

If I am trying to lose fat, should my calories IN be less than calories out in total (counting BMR, PA, TEF AND NEAT) or just the calories from exercise? Thank you so much love the vid!

This helped a lot, thanks :)

12k likes vs 66 dislikes well that's an epic ratio

I've learned so much from you ,thanks!😄

“its like looking into my soul..”

I saw that little comment about the training season with you 😉

How do you stay motivated for fat loss through the year? not just for summer

17:30 always gets me :')

Recipe for the chocolate sea salt granola? Pleeeease!!!

10:38

Thank you for this video it was so informative❤️

getting granola stuck in your teeth, tasty tasty stuff! Loved this video 😊 thank you for explaining TDEE, it allows me to understanding why I need good food!

Just wanna say - love your videos! I stumbled onto them (dunno, why youtube suggested them, cause it's been forever that I watched anything health/activity related) and you're doing great!

I might do a video like this for the forthy years old with thirty year worth of extreme sport injuries.

Wow, seeing your workouts motivates so much. I would love to be that strong and have beautiful shape😮 Really, I feel the need to exercise immediately, bye 😄

I eat 1400-1500 calories a day and workout like 5 times a week ( 20-30 minutes Abs workout or butt workouts). I’m 5‘4 and my question is, do I eat enough? Cause every time I try to increase my calories a little bit I feel like I’m gaining fat

Step 1. Be already fit

You've changed my life for the better. I thought I knew what I was doing, but I did everything wrong. Thank you for opening my eyes. ❤️❤️❤️

What is the hole in the sweat shirt for?

you are too adorable.

HOW DO YOU NOT HAVE MORE SUBS?! Girlll... more than deserving of hitting 1 mil. Soon! x

Do you have an at home workout plan?

I absolutely love your videos!!! Thank you for the genuine kindness!

Just completed this workout and fully loveeeed it!! killed me!

Just watched a video of yours again after yeaaars idk why I kinda didn’t keep up anymore... but i realised i really missed your healthy approach and your strong and hilarious self! Never a bad video from you❤️❤️

Thanks so much for you videos, so dang informative and also light, adorable and genuine :) Q: what changes do you make if you want to focus a little more on gaining muscle? Would you train differently or eat differently?

This is my 2nd video of yours that I’m watching and I’ve never subscribed faster to a YouTube Channel. I’m loving your content. So inspiting 😍

Y u put fake lashes..Ur so cute without that also

How much are your guides? I really need to lose fat and gain muscle, but I’m on a tight budget

Hey sweetie ♥️ all the info is on my website! I hope there’s something there that can help you! 🤗🤗

This was such a good video!

Do you use caffeine or something before workouts? How do you "push" yourself to do the activity? Im very active, but I cannot workout without caffeine, for me, I would do only half of what I do with coffee.

I love her channel and it is really good to see someone who is lean but doesn’t restrict her diet.

I love you so much ..... your body is just great ... 😊😊😊you know something in india there is alot of tasty dishes which you would love to eat .. plzz visit soon because i know you love food if possible just reply

Beauty, it's time to beast.

Favourite youtuber of all time ❤️

you are literally the most genuine, most helpful and funniest youtuber on this platform. definitely deserve at least 4mil subs

I die at the hair-dryer lmfao

What's the music from the beginning! ??

I cant whistle 😔

After seeing u and Mario do the facial masks i thought that was so cute I told my bf we should do that next time. A cute DIY couples spa at home

The first 9 min is a summary of my mistake since 2015 and now im trying to reverse those issues #metabolicsyndromesucks

Just found your channel, lovveee xx

You are hilarious! I love love love you!!!!!!!!!!

I love watching you and Mario. You always manage to put huge smile on my face

You da best! Thanks!

what shoes are you wearing in the workout?

love ALL your content Natacha! Super helpful that you back up what you say with the science behind it. Love you and can't wait for more videos ☺️

How have I only just come across your channel?!!!!! The way you explain things is so great and easy to understand and you’re so damn knowledgeable 🥰

you are so so genuine and real and your fitness advice is some of the only realistic advice on youtube which i love!

Awesome workout. How long was that workout for lovely?

You guys are hilarious

17:12 Craig David 😂😂

aaaaaaaaaand I just ate a whole bag of chips

"I gotta save this human"

Was wondering if you would do a 7 day fast video? Have done a bit of research on the fasting vs low calorie for fat burn, and just thought it might be an idea, since you seem really good (probably quite a bit better than me) at the whole research thing:)

how tall are you

Does anyone know the recipe for the granola she made?

I’ll share the recipe in tomorrow’s video ♥️

Hey! Huge fan, I've loved every single one of your videos and loo up to you for being so real and science based in your fitness training!! I do have a question though, how often and how intense are your workouts to keep your calories so high? I am a college athlete and I train a lot but after cutting my calories (450-600) I haven't lost any weight (I've actually gained weight) and was thinking about adding more training days but I truly think my body would be destroyed. What do you think I should do?

I absolutely love your content and advice is solid but I'm a new mum whos up frequently during the night with baby. How detrimental will the sleep deprivation be to my fitness & muscle gain goals? Can i still see results or should I focus on other things until I get more consistent sleep?

Wow, this is the first video I saw from you:) i'm so inspired and fascinated

Thank you sooo much for that explanation!! Very helpful🙂

For the double kettlebell swings - is it one rep for a high and a low? Or one rep for each?

One rep for high + low, they only form a rep after you’ve done both 🙏 sorry! 😂

Do you mind sharing that granola recipe?

@Shani de Klerk https://minimalistbaker.com/sea-salt-dark-chocolate-granola/

Did you find the recipe?

minimalist baker

I got this link from one of her “what I eat in a day” vids^

yes please!

Can you do at home full body workouts? 🤩

So basically, the best way to cut/lose fat while maintaining muscle is to just increase physical activity? Everything else stays the same, i.e calorie consumption, workouts etc.

Tried this workout today and wow let me tell you, it was awesome to try something new in the gym! I was scared but because the number of sets are relatively low, I enjoyed each exercise! Thanks for great content 😊🏋🏻‍♀️🤸🏻‍♀️

You’re freakingggg awesomeeee!

Omgggg I love you guys so much ❤️😭

“AND SMACK IT!” Fr got me lol

you motivate me 2 so much!! keep gng

Can you provide the recipe for your granola? :D