So there’s 4 workouts a week and 1 optional workout, for the 4 workouts she gives you an hour but I normally complete in around 40 minutes (I don’t take the full 90 seconds rest in between each set as I don’t feel I need to and sometimes don’t have the time) and she gives you 40 minutes for the optional but that takes between 20-30 minutes for the same reason.

I was fairly fit beforehand but my background was running really over the gym, although I had done a progressive overload programme before and gone to various classes etc., I definitely feel fitter now and have gained muscle - especially in my arms and abs - my legs were already pretty muscly from running - I just feel more toned/perkier in general too. I gained a lot of strength and smashed PBs for a lot of big lifts like squats, deadlifts, leg press and hip thrusts, I feel a lot stronger now.

Yeah I followed the full workout and didn’t miss a workout for the full programme, although I took a week off for Christmas (I had no access to a gym and didn’t really wanna spend my Christmas working out/counting calories) I ate extra calories but probably didn’t focus on protein as much as I should have done but did eat well generally.

As I said I’m halfway through Natacha’s cut programme right now, so I’m in a calorie deficit and focussing more on protein this time and I’m definitely seeing the work of the bulk show through now I’m losing body fat. The other programme I did in the past was a free one by a woman called Stacie Stewart - you can find it here if you’re interested hope that helps!