Uploaded August 2019 | Updated September 2026, 11 hours ago
The science on fat gain, bloating and muscle loss during my week of eating an extra 1,000 calories a day.
For workouts to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
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Instagram: instagram.com/natacha.oceane/?hl=en
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Hey my friends! I got the idea for this video because I’m getting a lot of people sending me messages about being worried they took a week off, didn’t train or eat like they do usually and fear losing their progress in the gym. If you’ve followed me for a while you’ll know I don’t really focus on the physique side of things and think of our bodies more as machines capable of doing so much. But I know that appearance can be a big goal for a lot of people so I thought I’d go into the science of what happens to our bodies during short periods of overfeeding. I hope you enjoy the video and I hope it can let you relax even more about taking breaks and enjoying life (:
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REFERENCES - here are some of my favourite studies I used for this video:
academic.oup.com/ajcn/article/102/4/807/4564599
researchgate.net/publication/332668404_The_Thermic_Effect_of_Food_A_Review
ncbi.nlm.nih.gov/pmc/articles/PMC3264926
ncbi.nlm.nih.gov/pmc/articles/PMC3816178
http://biochem4.biochem.okstate.edu/~firefly/Bioch5853/Supplemental%20material/212.pdf
sciencedirect.com/science/article/abs/pii/S1521690X02902277
ncbi.nlm.nih.gov/books/NBK279077
journals.lww.com/acsm-msse/Fulltext/1997/04000/Upper_limit_for_intestinal_absorption_of_a_dilute.9.aspx
nature.com/articles/0801395?proof=trueIn
ncbi.nlm.nih.gov/pubmed/8412776
physiology.org/doi/abs/10.1152/ajpendo.1985.249.5.E470
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Video on not training for 2 weeks:
youtube.com/watch?v=M8ERq2AuZXs
——————————————————————————————
This is where I get my youtube music from! share.epidemicsound.com/zBRBF for a 30day free trial (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
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WORKOUT:
My workouts are centred around making me move and enjoy training, during busy times, I just like challenge myself and enjoy my training sessions (:
- 10 min warm-up (see this video for how I warm up: https://www.youtube.com/watch?v=GLA2h...)
- Forward burpees with plate - 3 x 12 (total burpees)
- Clean and press - 5 x 8
- Front bar walking lunges - 4 x 16 (total)
- Resistance band sprints - 3 x 15sj
- Superset 1: Pistol squat walks with weight - 3 x 10 (total)
- Superset 2: Pistol squat walks - 3 x 10 (total)
- Jumping sled pushes - 4 x 10
- Hack squat jumps - 8 x 10
- Chameleons - 4 x 8
- 10 min stretching and cool down
Workout outfit: gymshark vital seamless in blue: https://gym.sh/Shop-Natacha-Vital
(this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
#fitness #scienceexplained
The science on fat gain, bloating and muscle loss during my week of eating an extra 1,000 calories a day.
For workouts to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on natachaoceane.com ❤️
——————————————————————————————
Instagram: instagram.com/natacha.oceane/?hl=en
——————————————————————————————
Hey my friends! I got the idea for this video because I’m getting a lot of people sending me messages about being worried they took a week off, didn’t train or eat like they do usually and fear losing their progress in the gym. If you’ve followed me for a while you’ll know I don’t really focus on the physique side of things and think of our bodies more as machines capable of doing so much. But I know that appearance can be a big goal for a lot of people so I thought I’d go into the science of what happens to our bodies during short periods of overfeeding. I hope you enjoy the video and I hope it can let you relax even more about taking breaks and enjoying life (:
——————————————————————————————
REFERENCES - here are some of my favourite studies I used for this video:
academic.oup.com/ajcn/article/102/4/807/4564599
researchgate.net/publication/332668404_The_Thermic_Effect_of_Food_A_Review
ncbi.nlm.nih.gov/pmc/articles/PMC3264926
ncbi.nlm.nih.gov/pmc/articles/PMC3816178
http://biochem4.biochem.okstate.edu/~firefly/Bioch5853/Supplemental%20material/212.pdf
sciencedirect.com/science/article/abs/pii/S1521690X02902277
ncbi.nlm.nih.gov/books/NBK279077
journals.lww.com/acsm-msse/Fulltext/1997/04000/Upper_limit_for_intestinal_absorption_of_a_dilute.9.aspx
nature.com/articles/0801395?proof=trueIn
ncbi.nlm.nih.gov/pubmed/8412776
physiology.org/doi/abs/10.1152/ajpendo.1985.249.5.E470
——————————————————————————————
Video on not training for 2 weeks:
youtube.com/watch?v=M8ERq2AuZXs
——————————————————————————————
This is where I get my youtube music from! share.epidemicsound.com/zBRBF for a 30day free trial (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
——————————————————————————————
WORKOUT:
My workouts are centred around making me move and enjoy training, during busy times, I just like challenge myself and enjoy my training sessions (:
- 10 min warm-up (see this video for how I warm up: https://www.youtube.com/watch?v=GLA2h...)
- Forward burpees with plate - 3 x 12 (total burpees)
- Clean and press - 5 x 8
- Front bar walking lunges - 4 x 16 (total)
- Resistance band sprints - 3 x 15sj
- Superset 1: Pistol squat walks with weight - 3 x 10 (total)
- Superset 2: Pistol squat walks - 3 x 10 (total)
- Jumping sled pushes - 4 x 10
- Hack squat jumps - 8 x 10
- Chameleons - 4 x 8
- 10 min stretching and cool down
Workout outfit: gymshark vital seamless in blue: https://gym.sh/Shop-Natacha-Vital
(this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)
#fitness #scienceexplained
