Fitness Model Bella Falconi – s Workout Routine – Diet Plan Revealed!

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Fitness Model Bella Falconi’s Workout Routine & Diet Plan Revealed!

by TrimmedandToned April 22, 2014, 12:32 pm 79,229 Views 1 Comment

You Can Check Out Bella Falconi’s Full Interview With Us Here:

Bella Falconi’s Full Workout Routine:

Monday: Legs/Abs

Squats Free Bar: 4×15
Leg Extension: 4×12
Leg Press: 4×12
Leg Press: Smith Machine: 4×15
Sumo Squatting: 4×12
Side Crunches On Stability Ball: 3×20
Abs Scissors Kick: 3×20
Seated V Knee-up: 3×20
Reverse Crunch: 3×20

Tuesday: Glutes/Cardio

Good Mornings: 4×20
Kickback with Ankle Weights on Stability Ball: 5×15
Barbell Squat with Legs Wide Spread Apart: 4×15
Step-up With Dumbbell Or Cables: 4×15
Glute Bridge With Plate: 4×20

25 Min HIIT On Stair Master

Wednesday: Hamstring/Abs

Deadlift With Barbell: 4×12
Deadlift With Cable: 4×12
Leg Curl: 4×12
Walking Lunges: 4×15
Hamstring Curl On Stability Ball: 4×15
Obliques On Cable: 3×12
Plank On Elbows And Toes: (for about 4 min total)
Hanging Leg Raises: 3×12
Cable Crunches: 4×20

Thursday: Back/Biceps/Cardio

Pull Ups: 3×12
Lat Pull-downs: 4×10
Seated Cable Rows: 3×12
Back Hyper-extensions: 3×12
Seated/Incline Dumbbell Biceps Curl: 3×12
Preacher Curl: 3×12
Hammer Curl: 3×12
Biceps Spider Curl: 3×12

HIIT 25 Min Elliptical

Friday: Triceps/Cardio/Shoulders

Triceps Kickback: 3×12
Triceps Cable Press Downs: 3×12
Triceps Dip Unassisted: 4×10
Lying Barbell Triceps Extension: 3×12
Push-ups: 3×15
Arnold Press: 3×12

45 min Inclined Treadmill (Incline 21 at 3mph)

Saturday: Legs/Abs

Squats Free Bar: 4×15
Leg Extension: 4×12
Leg Press: 4×12
Leg Press: Smith Machine: 4×15
Sumo Squatting: 4×12
Side Crunches On Stability Ball: 3×20
Abs Scissors Kick: 3×20
Seated V Knee-up: 3×20
Reverse Crunch: 3×20

Sunday: Day Off

Bella Falconi: What Is Your Diet Like?

I like to call it “eating habit” instead of diet. Diet sounds like something temporary which is not my case. This is my lifestyle so I try to see it like habits rather than “solutions”. My philosophy is very simple: if the food doesn’t have a mom or doesn’t come from the ground, it may not be good for your body.

I don’t eat artificial food, even when I’m cheating. I try to go all natural! I only eat lean meat (chicken and fish) and I haven’t had red meat for about 2 months. I eat a lot of grains, including brown rice, quinoa and oats. Those are actually my favorite carbs, including sweet potato. I simply love veggies!

I usually eat asparagus, broccoli and spinach. Spinach salad with egg whites, mushroom and cherry tomatoes is actually my favorite! I always use balsamic vinegar and olive oil. As far as my daily eating habit, I divide into the following: 50% carbs, 30% protein and 20% fats. I eat every 3 hours, sometimes even less than that. I try to concentrate carbohydrate intake in the morning and early afternoon. It’s not that I don’t eat carbs at night, I do, but I prefer to have them earlier in the day. Oats and Ezekiel bread are a must have in my kitchen! Specially before training.

I take 2 scoops of whey per day, 1 after training and 1 before bed. In summary, I have around 6 meals a day and among those meals there (always) are: oatmeal, raw almonds, 1 banana, organic peanut butter and Greek yogurt!

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