Muscle building workouts Without Calorie Counting or Macros

 

How to Build Muscle and Burn Fat Without Counting Calories

Video taken from the channel: Bulldog Mindset


 

How to see results without counting calories or macros

Video taken from the channel: Alex Los Angeles


 

How To Build Muscle And Burn Fat WITHOUT Counting Calories (Big Brandon Carter)

Video taken from the channel: Brandon Carter


 

LOSING AND GAINING WEIGHT WITHOUT COUNTING CALORIES || GETTING FIT series EP.3

Video taken from the channel: GAINSBYBRAINS


 

STAYING LEAN WITHOUT COUNTING CALORIES OR MACROS | HIIT Workout

Video taken from the channel: Natacha Océane


 

Why I Don’t Track Macros Build Muscle WITHOUT Counting Calories

Video taken from the channel: Ram Ghuman


 

How to Build Muscle Without Tracking Calories or Macros | Full Day Of Eating

Video taken from the channel: Aseel Soueid


Make sure that at least 80 percent of your food intake comes from (mostly) clean foods, meaning proteins, quality carb sources such as oatmeal, rice and potatoes, and healthy fats. 20% of your calories can come from junk, but make sure to monitor this closely. It’s easy to overdo ice cream or tortilla chips. To build mass, aim to get 30 percent of your calories from dietary fats.

Choosing an 8 oz. prime rib over sirloin more than doubles your fat intake and nearly doubles the total number of calories, for instance. The same goes for ground beef rather than extra-lean ground beef. Let common sense guide you.

Build Muscle, Stay Lean, Perform Better Without Counting Calories Counting calories has become the norm in the fitness industry, but is it necessary? In this feature Mike Wines presents 4 tips to help you gain without mental strain. If you’re looking to build muscle, lose fat, or improve your performance in the gym, your calories and macronutrients matter. It’s simple thermodynamics: the. Here’s a few more simple suggestions that you can utilize today to improve your ability to naturally regulate your caloric intake and enjoy life without the strain of counting and weighing food: Utilize salad plates instead of large dinner plates to ensure you keep your portion sizes moderate.

4. Eat at a slight calories surplus – For beginner to intermediate trainees the highest calories you can get away with to maximize muscle growth, without adding too much fat to your frame is around 250-300 calories above maintenance per day. Preferably these extra calories should be put on training days as well. Build Muscle/Gain Weight: 30% protein, 40% carbs and 30% fat Start by figuring out how many calories you need for the day. You can use an online calorie calculator tool or multiply your bodyweight by 12.5 (for active individuals).

Counting macronutrients is a popular method for achieving health goals like weight loss or building muscle. This article explains the benefits and provides a step-by-step guide to counting macros. In order to still build muscle while in a calorie deficit and burning body fat, it is best to maintain no more than a 20% calorie deficit. Anymore could result in unwanted muscle waisting.

The key is to lift heavy, consume a steady amount of protein, and eat low calories. Gaining muscle mass is about lifting weights or doing other strength training exercises. The only issue to increase mass is to make sure you get enough calories.

If you have trouble maintaining a high enough calorie consumption, and you don’t want to count calories, go for calorie dense foods.This doesn’t have to be unhealthy.

List of related literature:

However, bulking and building muscle requires excess protein, which means upping your overall caloric intake while decreasing the amount of fat you’re eating.

“Keto Diet For Dummies” by Rami Abrams, Vicky Abrams
from Keto Diet For Dummies
by Rami Abrams, Vicky Abrams
Wiley, 2019

I can, however, tell you this without equivocation: Food builds muscle.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

The fact is that if you eat too little protein while restricting your calories for fat loss, you’ll lose a significant amount of muscle as well.3 And on the flip side, if you eat too little protein while eating a surplus of calories to maximize muscle growth, you’ll build less muscle.4

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

One of the most important nutrition guidelines for effectively building muscle is to consume enough calories.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Again, building and maintaining muscle, alone, is the most effective way to burn fat and calories.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Lean muscle growth without fat gain cancels out the need to cut calories and engage in the cutting part of the bulking theory.

“Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys” by Anthony William
from Medical Medium Cleanse to Heal: Healing Plans for Sufferers of Anxiety, Depression, Acne, Eczema, Lyme, Gut Problems, Brain Fog, Weight Issues, Migraines, Bloating, Vertigo, Psoriasis, Cys
by Anthony William
Hay House, 2020

I have experimented over the years and found that those early days of very high protein and high total calories were the most effective methods I’ve ever used for adding muscle through nutrition.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

Building muscle size and reducing body fat are the keys to success in bodybuilding, and neither can be attained without a superior nutrition program.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Tracking your macros by calculating the number of grams of protein, carbohydrates, and fat that you should consume based on your caloric needs takes it one step further.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Many people with muscle dysmorphia use food supplements, such as protein powders and creatine, to gain muscle and lose fat.

“Understanding Body Dysmorphic Disorder” by Katharine A. Phillips
from Understanding Body Dysmorphic Disorder
by Katharine A. Phillips
Oxford University Press, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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96 comments

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  • I have eggs and oats literally every day, but if you throw some chicken into your eggs with hot sauce or any sauce and use some peanut butter protein in your oats… you can thank me later.

  • “listen to Drake” YAAAAAASSSS. lol why are you fun to watch?? Sounds weird but totally don’t mean it to:] getting into fitness again and your vlogs are informational and inspiring! thank you:)

  • girl I just love you and how your videos make me feel so good:) im also so jealous of all your holidays!! I am not going on mine until October but its ok I can watch these vids LOL

  • Hey BBC (or anyone else, I know he probably won’t see this), how do you fit protein shakes into the portion sizes method? Do I just have to exercise harder (lift harder/more cardio) to make up for the calories in the protein shakes? Thanks in advance

  • Will you eat and talk to us about your fitness and health? My health isn’t going so good and I just want to learn what you know about food while you eat �� I think that would be really cool and it could possibly help me.. you could bring the girlfriend in too, if she’d like.. well just a thought.
    You’re awesome keep up what your doing, just enjoy life as much as possible.

  • Estimating in your head is still tracking calories. Not tracking calories would be eating whatever you want when you want. I’ve seen some people that just listen to their bodies and their caloric intakes are all over the place. It can work if your genetically gifted but most of our bodies want to become spheres.

  • Aseel just know brother I will always love you man, please ignore the negative comments. At times I do read them myself on every video because I wonder at times do people not understand its hard being a fitness youtuber. However, you do your best to switch up the content and come up with unique ideas no matter how little of a change it may be. I appreciate the work you do for us fam because you create what you love and share it with us to help us and because its what you love. Thank you fam dope content as always fam, cannot wait to see the holidays to come I can feel something amazing coming much love ❤️����

  • Hi Natacha do you still swim as someone who’s done a triathlon? How long do you typically swim for and is it mainly freestyle? I find it to be a great way to do cardio!

  • Thank you very much for all your videos, this was so helpful, I’m actually doing the transission of counting macros to intuitive eating, that was amazing for me ������������ love ya! ❤

  • I think the truth is you stay lean because you live an active lifestyle. You do active things for fun, so you just use your body and stay fit and healthy

  • Hey Natacha, I am quite fit but have always been quad dominant/ thick thighs….. I want to look more lean and trying to eat in a Calorie Deficit) should I still try to squat heavy etc It just seems no matter what I do I cant get my legs to lean out!

  • i have a question, im a competitive runner and have orthorexia and have lost my period, im not seriously underweight and still gaining weight but lost my period. what should i do?

  • Could you make a video on how not to get tired post workout and get on with our other tasks please? I absolutely am exhausted and cannot get my studying done after strength training particularly. I would love for strength training to be a part of my life without it taking up my entire time of the day. Thankyou!

  • Lol i eat what ever i want but be in a calor deficit and i’m loosing weight. U dont have to eat clean to loose weight. U eat too much clean or junk than u will put on weight /fat.

  • do you think that you can get lean by listening to your body (intuitive eating) including eating when, how much and what your body tells you to eat?

  • This is probably one of my fav videos! Hahaha! You can count to 20 im sure but i lol’d anyway. Also, becoming a chiropractor through youtube videos and repairing a torn IT band with just a sticker….impressive hahaha lol. And right after your hiit session, “oh, a lizard……” passes out hahahaha so good. Keep being yourself, genuine and awesome.

    So, i know my comments are long but I have a lot to say sometimes, bare with me, sorry….so my boss comes up to me and says she saw a 60 minutes special on gaming. She knew i was into that stuff and came over to talk to me about it. I told her platforms like YouTube and twitch have been the best platforms in my lifetime because its making this huge world just a bit smaller. I told her i watch your videos and without YouTube i would have never tweaked my workouts! I also watch gamers and learn from them when its time to relax and game! Lol. Anyways, keep it up. Dr. Oceane! Lol. Ttyl.

  • You’re such an inspiration. Thank you for showing me that you can find a balance in life. Keep doing what you’re doing. amazing. Favourite fitness YouTuber ❤

  • i love your videos and general approach to health and fitness, thank you for making these!!! I weightlifter and run and eat at a deficit but don’t starve, for me that’s circa 1800/1900, and I feel like everyone pushes for like 1500 for women to lean out, but I starve at that! Anyway, I just love seeing your content and seeing slow and steady and sustainable over crazy, heart!

  • This is an irrespinsible video; he claerly uses stereoids, which is absolutely bad for ur health. We will see how this bodybuilders will suffer from kidney failure in the future.

  • another amazing video! your switzerland footage reminded me of when i used to train for ski racing up in the glaciers of switzerland in my late teens! now i want to go back so bad! lots of love!

  • why are you so gorgeous:x also so happy to see that someone doesnt obsess as good as you about being in the gym and lifting weights all the time! xoxox

  • how can you quickly tell if you’ve reached a plateau on weightloss? I don’t want to have it to be elapsed 1 month before i realise it. Is there a quick way to tell?

  • Hey I’m from Switzerland! But I’m living in the North (near to Zurich) but soon I go on Holiday near from Grimentz:) How long will you stay here? Which destinations will you visit? Enjoy your Swiss holiday:*

  • I love this. I was tracking macros and didn’t like that I had to eat even if I wasn’t hungry, or I couldn’t eat if I was hungry. Intuitive/ cleaner eating has been best for my body but everyone has their own preference.

  • Girl, I really needed that. I had no idea! I will do that this week and I will tell you how is it going on me! �� Love your channel, really. ��

  • My friend had dropped an insane amount of weight so naturally I was curious. When mention of a diet was brought up I immediately went straight to google checking into this “sowo hope site” diet plan. After I listened to their tips, I lost 10 and a half pounds.

  • this helped me so much! Thanks Brandon. WHat restuarant your friend own? I Would love to support by going.. I frequent queens from time to time. Thanks bro. Im going to read the books too! so helpful. Thanks again! your the best! I was tired of asking people. Personal training because its personal. lmaoo that was good! Thanks bro!

  • I really love your videos. I learn something new with each one. You really help to keep me motivated. I am 41 and I have lost 40 pounds this past year. I now want to change my body composition so I am more lean muscle. I think your videos will help me to reach my new goals. Thank you! And keep up the great work!!

  • This is very smart bro I’m gonna start doing this I go to school have to deal without a lot essay and test and shit. I end up not feeling like counting up macros lol I’m going to do this

  • Always look forward to your videos!  First off, this video is visually stunning.  Loved the content, your dialogue and ideas are so helpful and the fact that you weren’t tracking macros sounded very much like me weeks ago when I was on vacay.  I ate clean and listened to my body.  I came home leaner and well rested.  I agree with you in the fact that I think it’s helpful to take a break every now and then.  BRAVO!  The eBook recipes are wonderful.  Keep doing what you are doing, you are a favorite of mine!!  2GunKate from Phoenix, AZ

  • I usually never comment on a YouTube video (this is actually the very first time lol), but I just wanted to let you know that you are such an inspiration! Your work-outs seem so enjoyable and I`m definitely gonna do some of them when I`ll be travelling in 2 weeks. The way you approach your diet is also really similar to how I like to do it while being on holiday. But above all, you`ve such an awesome personality and that`s why I always enjoy watching your videos! Lots of love from the Netherlands!

  • Hi Natacha,
    thank you for every thing now i feel more stronger espcially i left heavy wieght and i increased my calories slowly but i fell, i am better and flatter i am not fat but I want to gain muscles because, i am tiny and lose some fats from some area in my body but the scale go crazy some days make me seems i lost 2 kg and other i gained again but by measure i thought it is ok is this normal because for two days on scale seems i gained a kilo this make me dispointed,thank you so much

  • YEAH BABY!! I don’t count calories neither, I know what’s right and what’s wrong to eat. I do a portion control method…I went from a dinner plate to a saucer. What fits on a saucer is it…no more.

  • Hey Natacha! I found your channel a month ago and I’ve been loving your content ever since. I just started working out at that time too. So you really inspired and helped me in many ways! I just want to say keep doing what you’re doing and have a nice day!:) ��

  • I stopped tracking macros almost a year ago and I’ve maintained my leanest physique since then. I think a lot of people are scared to stop tracking when they’ve been doing it a long time but it feels so much more natural! Totally possible to be lean without tracking ����

  • My dad lost 100lbs. I visited Next Level Diet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • Thanks man, I really need that kinda talk, I can see that you understand the kind of shit that we go through but at the same time we also want to look better, good motivational video, thumbs up!!!

  • Loving this vlog/HIIT….. funnily enough, I take my resistance band wherever I go. Great inspiration…. I also realise I need to go to Switzerland, looks amazing… lots of love x

  • Hey Natacha! I hope you can help me… I am tracking calories everyday (about 1800) and do weight training up to 7 times a week plus about 15 min cardio each day.
    I feel emotionally tired of tracking and would love to eat intuitively for the sake of a calmer mind and better relationship to eating and working out.
    But I am scared to, first: undereat and lose muscle, and second: overeat and gain fat.
    I am often so close to start intuitive eating but am just to scared to do it then. I also have a past of restricting myself so much, plus overtraining, that I often get sick from it. Because my body is under huge stress.
    Could you please give me some tips for overcomeing this fear? I really need your help please. I am so stuck in my own patterns… love your channel and content very much btw

  • I broke my FlipFlops also whilst away haha. The glue went soft when I left them in the Sun and so when someone stepped on the back that was them.

  • I’m a computer science student and i hit the gym 3x per week but i suck with woman. on the verge of offing myself i just realized not only do i naturally suck with woman but subconsciously when woman hear that i am a programmer they will be completely turned off. I am in the middle of a semester right now and i cant even focus my mental health is deteriorating, 2 days straight no call no show at work idk what to do anymore a lot of advice given to me on reddit but i hate myself sometimes i look in the mirror and start crying. I always tell myself to atleast give it until 25 but I’m not even sure if i want to do that anymore. I’m just going to try to finish this semester off and then work on my mental health in the summer. i like this girl in one of my classes and i will see if she wants to hang out in the summer.

  • The whole point of counting your macros/calories is to make it more flexible, you always can get a strict food schedule but i dont think most of us are able to do that every single day. So if you cant your macros/calories you dont have to eat clean all the time. Then you can eat whatever you want to eat aslong you hit your calorie/macro goals.

    Thank me later.

  • I love your face without makeup! You look great with and without, but I was really feeling the natural look so I couldn’t help but comment:)

  • Nobody has ever put it as simple as you have! Love this so much, thanks for sharing. Keep up the great videos! Also, please follow me back on Insta! @Palmira.ruiz

  • This video is all about aligning your nutrition with your fitness goals without counting calories and tracking macros!�� Hope it provides you with some new or valuable insights!! X

  • @gainsbybrains great info.. i might start with it this time.. measuring with hands.. may use it mainly for carbs veg n fat.. n will go with protien in liquid may b tnx

  • So beneficial!!!!! No fitness YouTuber has made a video this helpful on portion.its so hard to measure macros when your on the go and this video just made things sommuch easier. Love this series. Thank you sooo much. Just subscribed and
    So glad I found your channel. Keep up the great work and film such productive videos.

  • Great talk brother! Touched on some good points in this video that many will find helpful! I don’t track my calories often either and still make gains regardless!

  • It must feel very nice sometimes to take a break from a weekly workout routine, but still training for fun especially in a place like this!! Have a great holiday Natacha!:))
    xxx from the north of france!!

  • Been away for a bit and missed out on two episodes I see. Regardless, this has been an interesting topic as despite having tracked my macro constantly I do find myself occasionally not being able to (for reasons you highlighted so true!), and never heard about this method before. Will definitely keep this in mind for future occasions, thank you for this!

    Also, it is very nice to see the channel growth, from 1 digit previously to passing 1000 subs. Definitely just the beginning of greater growth to come I’m sure, keep it up!:)

  • Yo Brandon
    Quick question, I know you made this video a few years ago but can I still follow this style of eating to build calories. Counting calories seems next to impossible for me…

  • I have to count calories. Autoimmune disease. It sucks. I have to make sure I have a high calorie intake. Makes this stuff difficult.

  • Hi Natacha! Grimentz is really cool, I went there skiing when I was a child and loved the place �� I don’t count macros I feel that when I’m doing it it takes me hours and I just want to do other things! But I do intermittent fasting, so it’s more easy to estimate hehe. I was wondering, is it better to do 3 sessions a week and train 1h (half body workout) or train everyday 20 mins? (5 times a week)

  • suggestion:
    dont say ‘blah blah these guys say this and that, and i know what im talking about, trust me, and ive got all these reasons why im legit’.

    just be like ‘im me, ive worked in nyc for this many years, etc..’ and whatever other things you have as accolades, and then say whatever your going to say. dont defend yourself. it looks like your being affected by what those guys saying. if it doesnt bother you, then just completely ignore them, and be confident you know what your talking about.

    also doesnt hurt to do a little research. you say ‘micros’ but its ‘macros’. everybody knows that shit. so if you ‘know what the fuck youre talking about’ as you say then actually know it. do some research. anything is better than nothing. even if you know what works, it never hurts to learn more

  • I love your videos so much ❣ keep on doing great work you do:) i wonder what is your opinion on intermittent fasting and if you would consider making video about it:) have a lovely day❤️

  • I`ve truly always had a bit of fats and I never believed I would discover a weight loss plan that could help me to eliminate it until I tried the “fetching tuti space” (Google it). It was so simple to lose that unwanted weight once I got started!

  • Ok I have never ever be4 share my opinion and comment on any channel except this.At start you might be the cutest person I’ve seen in my whole entire life and no I’m not exaggerating moving on too all the positivity for example if someone is having a bad day after watching one of you’re videos boom bad day made into good day I literally had a smile on ny face for 13:39 correct me if I’m wrong last I am seriously obsessed at youre accent like I can listen you just talking for hours and I’m not exaggerating at this part either.Rapping up just thank you for beeing you and for you’re content I truly wanna thank you from the bottom of my heart

  • Lovely Video! Sorry for chiming in, I would love your opinion. Have you researched Dinanlinson Muscle Rebuilt Approach (google it)? It is a smashing one off guide for learning a fat loss and muscle building diet that works well minus the headache. Ive heard some great things about it and my m8 after many years got cool success with it.

  • Yup, definetely an amazing transformation. I watch your old videos and it’s amazing how you kept the confidence that you would get here (jacked, shredded…), how consistent you stayed.

    You are truly a good example man, and i always enjoy each and every video you post (only when you start posing..lol it’s always the same sequence… it gets funny and a bit boring).

    You showed me the best way to track cal (with an app) and i just added a scale yesterday, after just guessing/using cups for like 8months…i was really hesitant to make that jump, because it can really look ridiculous (when you don’t live alone).

    How do you act when u travel or you stay with some people who might not “understand ” why you use a scale?
    Because it changed everything! I was a bit mad abt myfitness pal thinking that they were off but i was the one off everyday with maybe 300cal.. or more…it’s incredible.

    Thanks again man, and all the best

  • Anyone looking for an successful weight loss plan must Google “sowo hope site. ” Our sister shed 15 pounds on this diet plan and I’ve already burned off some 14 lbs and I’ve just began. Read all about it on Google.

  • So slightly estimating when you count calories isn’t exact but using your hand to measure is? I’m willing to bet using MyFitnessPal would be a just little more correct than hand sized portions. But you are definitely right though; If you want to be exact then you need to meal prep.

  • You are officially my favourite fitness/health YouTube channel!!! Your balanced and mindful approach to life is so inspiring! I really appreciate that you take the time to reply to all comments and engage in conversation with us! You’re always trying to help answer questions which is very rare among fitness personalities! Thank you for all you do and keep it up ♡♡♡

  • We have been dropping weight like never before, applying the diet “sowo hope site” (Google it). It’s been the most efficient program I’ve ever used. Simply Google “sowo hope site” and read all the details.

  • donwload this simple calorie tracker to track your daily calorie intake very easy to use https://play.google.com/store/apps/details?id=com.musta.mustafa.caloriestracker

  • Hi Natacha! I know you’re not into fad diets, but I’m curious what you think about intermittent fasting (which is a different eating schedule not a diet)? A lot of lifters have been getting into it to rev up their metabolism, but also to maintain muscle that would be more susceptible to loss with a caloric deficit diet. Keep up the great content! ❤️

  • I don’t weigh my shit out, and I don’t put my shit in fucking containers…
    I DO weigh my FOOD out, and I DO put my FOOD in NICE containers!
    REMEMBER!

  • Hey John how are you doing? Look before I started taking my computer classes I was a pretty fit guy. I lost a lot of weight because I stopped eating right and now I’m just trying to restart. I think this kinda was anerexia or something and on top of that I lost a lot a weight at my job. We had to move very quickly and that made me lose more weight. What did you do to gain that weight back? What kind of changes did you do to your diet?

  • So someone explain. If i want to burn some fat (16% body fat) but i want to put on mass as well. How should i do it with this method

  • You don’t need to buy any supplements to see quick gains. In fact, you can get the XTRCut which enhances lean muscle gain, strength, endurance and much more for FREE. I’ve been using it for 3 years now and I’ve transformed my body from a skinny boy to a hardcore bodybuilder. So, thanks to Deals For Grabs, you can request your free bottle here (shipping is U.S. only):
    https://docs.google.com/document/d/1BBy5a6gt8l1y7JUXfyjEXTMakQBX30RQNKVeSV9ef1M/edit?usp=sharing?

  • This guy was previously super skinny and has very narrow shoulders. If you are built like him his approach may work. Will still have narrow shoulders…

  • Ok… Regardless of whatever the info is he was going to give, I couldn’t take him seriously after that 10 second silent flex… Like why man? That said, good fucking info. People make shit too complicated.

  • I love your contentttttttttttt <3 Honestly you inspire me so so much. I've been in this journey to achieve the body that I want, it's been so though, i've been obese most of my childhood and teenage years, lost more than 60 pounds, mantained for quite a long while, got depression, got it back, lost some of it, gain some of it and now i'm in the road of losing all my excess weight for good. Just like you said, I started for all the wrong reasons, now I want to focus on feeling healthy and strong and luckly I love working out, so I'll hold on to that. I'm not gonna kid myself, I still got heaps to learn about self love and acceptance, but it helps me alot and it puts me in the right mindset watching your videos and seing someone being so positive and honest and real about working out and about how sometimes it's just about balance and hapiness and feeling active. At the end adherence is key to anything, discipline and loving it will take you there. Keep up the good work, i'm just some 23 y/o guy in Mexico being grateful that i'm not alone in this journey and that it doesn't have to be as grim as sometimes I make it to be.

  • Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • everyone is talking about eating less, but dude what about the vitamins that’s going to be missing while we do bodybuilding and consume our body nutrients?

  • Okay. Need to address something here. Natacha, your videos have changed entirely my mindset about working out, eating healthy and generally healthy living and thinking. I just love your energy, but most of all your content is probably the most real, honest, in depth and easy way of including movement in your life. I often find fitness bloggers and vloggers quite overwhelming, most of the time only promoting some products and basically making empty content. So thank you for doing what you’re doing, it truly helps me and makes me fill more chill and aware of how my body works, how i can feel amazing and strong and in it:)

  • Just subscribed to your channel. You’re extremely good looking. Nice eye candy!!! And, GOOD content on your videos!!! Love the way you talk. Ya make things interesting!!! lol

    “Count these nuts” Hahaha!

  • it’s funny to me to talk with friends about why they aren’t losing weight. I’ll ask them what are they doing to lose weight. They say nothing just cutting back on food. They don’t realize all the sugar and creamer in their coffee. That one soda every day is a huge problem. the sugary granola bars that they think are so healthy. it’s usually the small things that add up every week.

  • i loved seeing your travels & your workout outfit was so cute! i’m going on a 10 day vacation in a couple weeks and my goal is to eat intuitively while i’m away:-)

  • Hey everyone! There’s some more talking about why I’m not tracking macros and how it’s helped me right at the end of the video! I had to refilm it to make sure I covered what I wanted to say, so I just wanted to let you know (:

    Lots of love! xxx

  • macro tracking is so easy…. It’s easier than eating clean.. eating clean you spend all day preparing meals… I eat 23 meals a day tracking macros… I spend no longer than 5 mins a day on myfitnesspal…. takes a little getting used to but I don’t even have to think about it anymore.

  • What would you recomend.. Ive counted calories before and its worked for me in the passed. This year i havent counted calories but ive seen many improvements in my physical appearance.i have just started adding cardio about a month ago and have seen great results but Not so much weight loss. Only doing about 2 days of HIT Training about 15 min interval. And my stomach is getting smaller and smaller every week since adding cardio.. with out cutting calories. For the Next 60 day i will take my cut really serious and will achive my goal of seeing my abs for the first time ever this year. Just wondering if is should start counting yet or just keep doing what im doing untill i stop seeing results.? Then start counting? Whats your opinion.
    Thanks

  • You have lean parts of your body but saying you are 8.5% bodyfat is wishful thinking…..I’m not hating, I’m just saying. A 6-pack does not equal a specific body fat percentage. I think you are falling into this line of thinking by assuming this. What did your body dexa scan indicate previously? 14-15% or something?  Don’t let ego or a sub-par inaccurate bodyfat measurement technique be your indicator of your bodyfat perentage. You will lose credibility in your program if you do in my opinion. Repeat the dexa scan and ignore most other techniques. Report your results again or at least explain why you think it’s 8.5% currently…

  • i was in hella good shape almost like this guy but smoked heroin and meth for 3 years sober now did i fuck my body up cus its harder to get in shape

  • Why are people scared of fat?
    I see “low fat” this and “low fat” that. Those same products that are low fat are way more unhealthy since they tend to have more sugar in them. Also eating whole eggs wont raise bad cholesterol people

  • You ROCK! Been watching your video since u just started. Your body changed a lot in a good way. Amazing how u can do that in 1 yr. I’ve been working out for a few yrs now, and the result is ok, but not great. Btw i like ur personality, not like those duchy bodybuilders, well, that’s all i gotta say.

  • Are you scared of getting osteoporosis from running so much at your weight? I mean 50 miles a week at 220 pounds has got to do some damage no?

  • Your content is so similar every video Alex! Change it up, I’d like to see much more video on actual gym workouts and optimal hypertrophy workouts etc

  • ahhh watching you just makes me so happy! love this style of video (your editing/filming skills are soooo good!), looks like you are having the best time xxx

  • Don’t eat once a day. I’m much more muscular than John and a little fatter, but I look pretty diesel. I wake up and do 30 min of interval cardio for 30 min. Have two meals before my lifting session. Leave 2 hours for digestion time before lifting. Lift around 5 o’clock. Have a protein shake. Wait an hour. Eat a solid meal after your workout. Don’t eat carbs after 7:00. Have some protein before bed. So around 4 meals per day, not including protein shakes. Take weekends off and just eat normally.

  • Gosh this video made me want to go to Switzerland (and thaw out from a bleak winter in Melbourne)! Loving your content more than ever <3 xx

  • Do you train sore muscles? Like after chest/back day if you’re arms end up getting sore but you have to do shoulders and arms next day, what do you do Alex??

  • You only eat once a day?? Ohh man you def on something!

    Lots of exercise scientist say one needs a steady stream of protein. Not all at once!

  • i’ll be honest, I think the thumbnail in this video wasnt very eye catching and it took me some time to notice it in my sub box. Just some feedback

  • John, would you say to eat glucose free?

    Yeah, there you go John, why don’t you make a video explaining about all the stuff like glucose free food, whole grain food and all the other stuff that’s out there. It’s pretty confusing:)

    I have no idea about these things, there is no reliable person that talks about it. Apart from Mario Tomic, but he touched it a little bit in some video.

  • any tips on controlling food hunger at 2000 calories. i eat every 3 hours but im always super hungry, i cant wait to eat, and 2000 calories doesn’t feel enough. triyng to lower bf atm, and im usually sitting apart from working out 5-6 days a week

  • Very confusing, I’m sorry. So I workout almost everyday so I’m supposed to fast before the workout and then after I workout I eat because my body is now in building mode?