My new Muscle & Metabolism Building guide is now live! Enjoy the sample workout from Build. in this video & go to for more info!
This guide is approved by a world leading sports and performance dietitian Renee McGregor. I’ve gone into lots of detail about what you can expect from the guide in this video! Hope you enjoy!
ENTER THE INSTAGRAM GIVEAWAY:
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Instagram:
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WORKOUT (Lower body: Functional and Muscle Building, Week 4 of BUILD.):
Take 45s-90s rest between each set and exercise. The workout should take you about 60mins (:
⁃1.5 rep squats – 4 x 10 (1.5 reps = 1 rep)
⁃Take 1-2 min rest between sets
⁃Alternating short to long stride lunges – 3 x 8 (8 reps per side, each lunge is a rep)
⁃Take 1-2 min rest between sets
⁃Overhead lateral step-up – 3 x 12 (12 per side)
⁃Take 45s-90s rest
⁃Side Duck walks with unilateral kettlebell rack hold – 3 x 14 (14 per side)
⁃Take 45s-90s rest between each set
⁃Wide stance leg press (Superset 1) – 4 x 10
⁃Narrow Stance leg press (Superset 2) – 4 x 10
⁃Take 1-2 min rest between sets
⁃Kettlebell front rack kneel to squat – 3 x 12 (12 total reps)
⁃Take 1-2 min rest between sets
⁃Romanian deadlifts – 3 x 8
⁃Take 60-90s rest between sets
Enjoy my friends!! Xxx
43 comments
Let's get that muscle and that higher metabolism my friends!! 🙏 Months of research into the early hours and we are finally here. I genuinely cried a little bit posting this video as public ☺️
I love this family, you all deserve only the best and I am so proud that we can bring you that. GOOD LUCK WITH THE GIVEAWAY! 🎁🎉
i rlly want to start training like u but ive never done such functional training…im so used to hypertrophy training with a bro split. im scared to try the exercises u do but they look so fun 🙁
I'm an endomorph so I'm pretty sure increasing my metabolism will be hard but I'm committed to trying it because I've developed this pattern of eating about 1400-1600kcal a day for about a week and then having cheat days that turn into binge days because my body is trying to get the calories it "missed out on"
I'm taking it easy for the rest of the month and trying to teach my body and brain the difference between intuitive eating and eating everything I see
And I'm getting a gym membership so I can get at least 3 workouts in the gym each week starting in March
I've already calculated and planned out how I'm increasing my calorie intake and I'm so ready to go into full power burn mode instead of this stupid shit that makes my body think it's starving
Honestly I do not know what I would do without you. You have changed my life completely!! <3
Can I use this at a crossfit gym?
I've been trying to build more muscle for like months now and I'm slim already but I wanna get more muscle . Yeah my dumbass didn't realise I had to eat a bit more to build muscle and now I'm eating enough and am building muscle easier 😌
It’s funny how I found your channel thanks to your new house tour (I’ve been binge watching NYC apartment tours lol so that’s prob why yours popped up in my recommendations) and now you’re literally becoming my life guide! I’ve been suffering with ED, hating myself and not being able to accept my body since the age of 13 and it seems like now (even during a quarantine) I’m on the right path to actually be healthy and becoming stronger both physically and mentally. Thank you so much for being such an amazing human being!💪🏼💖
Can teens follow this guide too?
Has anyone done that?is this working?i mean for muscle grow..or is she doing things that we already know?
how slowly would I need to increase my calories to prevent as much fat gain as possible? I eat 1500 now and I want to be eating 2000-2500 a day. Im a 15 yr old female 56.6kg
Tried a free workout yesterday.
It was tough but great, I enjoyed it and consider purchasing the program now.
Can anyone give me a personal experience feedback about the build?
Do you have any piece of advice for someone with scoliosis and more importantly hyperlordosis🙄 ? My back hurts trying to do squats or deadlifts etc. I don't know how to work out properly, I asked to many local personal trainers but they don't know how to help me…
I got tired after running 20 sec🤦🏻♀️ I def have a long road ahead of me
@natacha ocea this is my first time seing youre videos love them youre super women love those biceps youre fitness i am not afitness guy but i admire youre work and i will get thumps up to the people you help youre in inspiration
If you are stuck at home and can't go to the gym because it is closed can you still do the Build program? Or really any of the programs other than Home Reload? Just curious because I am trying hard to get somewhere successfully and don't truly know what I am doing and have been doing research and all of that fun stuff and want something more. I do plan on buying the Home Reload program as well but I also want to learn all that I can about increasing my metabolism and keep building a sustainable healthy lifestyle 😀
I love your science-based approach, and how well you translate complex information into digestible videos. Thanks for putting so much effort in for strangers on the internet!
Does this program include any cardio component? I would love to try it but prefer to keep some cardio exercise too.
I can’t decide to get BUILD or CUT 😭😭 Im like skinny fat and maybe I should do cut but then I want to build some muscle. I’m torn D:
How do I increase metabolism and do all these when I can't afford gym or Natasha's plan 🙁 I really wanna lose body fat but I feel super lost right now because I don't know what to do tbh
I am proud of accepting my body now and working with it forward while listening to what us best for it
Hi,
I have just bought build. I have some doubts.I love swimming (I usually go one day per week) and doing a yoga class per week.
I would like to know what of the 5 days of trainning should I prioritize if I only went to the gym three times a week. And if a went 4 times? Or, it would be good idea to separate one week of the programme in two of mine?
Thanks a lot 🤗
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My friend bought the build program and to be honest this was a waste of money in my opinion. The program seemed cool and all but the workouts didn't make sense. I understand that she is fit can do top notch workouts but people who are starting off are not going to feel the same. I was planning to get our money back but we can't get one so I then decided to leave a review on this program but you can't leave one on the website, so I came here instead. If you want to purchase this go ahead but be aware of what you're paying for. 4/10 🌟
I wish I had the money to get this guide but I’m just a broke uni student 😭
Thank u so much🥺🥺 ur so inspiring I love u
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Proud of myself and my best friend for finally starting strength training and weight lifting last month! 🙂
Aw, remember when Natacha only had 500K subscribers? Love to see it!
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Hi Girl 😊 I've been trying to make a purchase on your website (Build.guide) for the past 3 days, but it just isn't allowing me to sign up at checkout since I'm new to the website, please help. I'm based in Pretoria, South Africa…been wondering if that could be the reason, but since you mentioned it's available for anyone anywhere I'm not sure what could really be the reason, please help? I'd absolutely appreciate you getting back to me.
If I see these workouts I think I will die a little 😂 need this tho, just waiting for my gym to finally open up 🥲🥺
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I'm proud of my anorexia recovery progress. I started eating enough, and exercising for joy rather than burning calories. I am much better now
The Agoge Diet is probably the best diet for growing muscle. I struggled for so long until I started following it.
Finally got to purchase 😌 it today, I'm soooo excited 😆
I always considered myself a hard gainer, but the reality was I had always had a lousy diet. As soon as I started following the Agoge diet, I started gaining muscle fast!
I don't have it in my to go through it again – yet, but I love being able to go through and pick a workout when I'm too lazy to plan my own: I just regret not noting which ones I really liked!