Bella Falconi

Short info:

  • Age: 28 years old.
  • Height: 158 cm.
  • Weight: 52 kg

Content

  • 1 Transformation History
  • 2 What has your life become like after the changes "> 3 What motivates you not to give up training, but to practice more?
  • 4 What is your training philosophy?
  • 5 Training program
  • 6 Favorite form of cardio?
  • 7 What is your approach to nutrition?
  • 8 Do you gain weight and then lose weight, or do you stay in the same weight all the time?
  • 9 Daily Diet
  • 10 What was your greatest fitness achievement?
  • 11 What will be your 3 tips for those who dream of a great physique?
  • 12 Favorite Quote
  • 13 Bella Falconi - Workout Video

Transformation History

If I had to say a few words about my former lifestyle, I would tell the following: junk food, lack of congestion, low self-esteem and lack of self-confidence. I came up with excuses not to work towards my goals, especially when it came to health. I told myself that I was too tired for the gym, and diets were for crazy people.

At one point, I decided to completely change my life and build the body of my dreams. I knew that this would be a difficult task, but I was full of determination. It was quite difficult at first to work and train, but then I got used to my new schedule - to get up every day at 5 in the morning.

My main job required a lot of mental stress, after which I was very tired at the end of the day. But I never again made excuses from this fact. I overcame this difficulty.

What was your life like after ">

What motivates you not to quit training, but to do more and more ">

What is your training philosophy?> Training Program

Monday: quadriceps

  • Leg Press 4 × 12
  • Leg extension / bending 4 × 12
  • Squats 4 × 12
  • 4 × 12 lunges
  • 4 × 12 leg extension / bend blocks
  • Squat Hack Machine 4 × 12

Tuesday: Back / Biceps

  • Rods 3 × 10
  • Thrust to the chest of the upper block sitting 3 × 10
  • Block pull to the stomach while sitting 3 × 10
  • 3 × 10 bicep lift
  • Hammer Biceps Exercise 3 × 10
  • Alternate dumbbell lifts for biceps 3 × 10

Wednesday: Day off

Recreation

Thursday: Buttocks / Thigh Biceps

  • Mahi nude back 4 × 12
  • Leg curl 4 × 12
  • Bulgarian split squat 4 × 12
  • Sumo Squats 4 × 12
  • Mahi Giray (swing) 4 × 12
  • Deadlift 4 × 12

Friday: Shoulders and Triceps

  • Dumbbell bench press or on the simulator sitting 3 × 10
  • Arnold Bench 3 × 10
  • "Wiring" of hands with dumbbells to the side while standing 3 × 10
  • Dumbbell lifts in front of you 3 × 10
  • Extension of arms on the upper block while standing 3 × 10
  • 3 × 10 back push-ups
  • French bench press 3 × 10

Cardio: I do exercises 6 times a week, either before or after training for 30 minutes. I used to do the exercises more intensively, but lately I have been focusing on an inclined treadmill. This greatly helped me strengthen my legs and buttocks.

Favorite form of cardio ">

Your nutritional approach ">

You gain weight and then lose weight, or stay in the same weight all the time ">

Daily diet

Dish 1: 2 slices of bread (low in sodium) with 2 tablespoons of almond oil, 6 white eggs and 1 spoon of whey protein isolate

Dish 2: 1 sweet potato, 10 slices of asparagus and 5 ounces. chicken breast

Dish 3: 1/4 cup of quinoa, 1 file of hoplostet and salad

Dish 4: 4 ounces of turkey breast, 1 sweet potato and 10 slices of asparagus

Dish 5: Omelet made from 6 eggs, 2 slices of turkey (low in sodium), cherry tomatoes, onions and broccoli

Dish 6: 80g popcorn and 2 tablespoons whey protein isolate with water

What was your greatest fitness achievement ">

What will be your 3 tips for those who dream of a great physique?> Favorite quote

And if your mind tells you that you cannot, fight it. Do not let him stop you. Let your conscious voice speak louder than anything else that lives within you. Nothing can stop you, absolutely nothing can stop you while a strong side wins - make her voice blow so hard that weak states of mind can no longer be heard. "- Bella Falconi

Bella Falconi - Workout Video

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