Trainingsplan und Ernährungsplan von Bella Falconi

Bella Falconi is a model athlete who has made it to fitness icon with iron training and healthy nutrition. She weighs about 52 kg at 1.58 m and has not one gram of fat too much on her body. This was not always the case. There was a time when she had low self-confidence, which was accompanied by a lack of commitment and dedication to her life. Bella Falconi was eating a diet of junk food and was always justifying herself with all sorts of excuses not to tackle her goals regarding her figure and her health. Gym and diets were for her rather something for crazy people. If you know this about yourself too, then take Bella Falconi as an example. At some point, she got to the point where she wanted to change her life completely. She was determined to give everything for her dream body, even though it would be a big challenge. At first it was very hard, especially since she got up at 5:00 am every day to go to the gym. Bella Falconi maintained her discipline, even though her job challenged her mentally and she became very tired at the end of the day.

Bella Falconi and her new life

Due to the success of the training as well as the nutrition program, Bella Falconi's self-esteem increased significantly. The increased love for herself opened many doors in her life. She became a stronger person and found peace with herself. She sees it as her life's mission to help others put their lives on the road to success as well. This is especially true when it comes to motivation, which is especially important during periods of fatigue and listlessness. Then Bella Falconi thinks about how much she would regret eating the wrong thing or not exercising. Her attention is focused on her goal for the long term. Not only does this require a lot of ambition and perseverance. If you want to become as successful as Bella Falconi, you must always be willing to step out of your comfort zone and test your limits. Bella Falconi is never satisfied. Don't you ever be either.

The training plan of Bella Falconi

Bella Falconi always focuses on the hypertrophy of her muscles. Therefore, she trains with slow movements and few repetitions, using a heavier weight. The concentrated exercise sets are followed by a few supersets. In order to train the muscles in an alternating and all-encompassing way, she regularly changes the grip postures as well as the angles of the movements.

Bella Falconi supplements the training plan here with abdominal training 3 to 4 times per week. She uses 3 to 4 different exercises with 3 sets and 15 repetitions each. She also does cardio training 6 times a week. She does a 30-minute HIIT session on the cross trainer or treadmill either before or after the workout. This contributes very well to the development of the legs and buttocks. Bella Falconi prefers running on the treadmill with incline. At walking pace she completes lunges, squats and side walks on the treadmill. On the cross trainer, she squats as low as she can. You can do this with or without dumbbell weights. It's important to get specific training so you can move safely on the treadmill.

Here are the strength exercise sessions:

Monday: Thigh

Leg press: 4 sets of 12 repetitions
Leg extension: 4 sets of 12 repetitions
Squats: 4 sets of 12 repetitions
Lunges: 4 sets of 12 repetitions
Leg extension on the pulley: 4 sets of 12 repetitions
Hack squats: 4 sets of 12 repetitions (barbell behind the body).

Tuesday: back and biceps

Rowing: 3 sets of 10 repetitions
Lat pulldown: 3 sets of 10 repetitions
Rowing on the pulley: 3 sets of 10 repetitions
Biceps Curls: 3 sets of 10 repetitions
Hammer Curls: 3 sets of 10 repetitions
Alternating biceps curls: 3 sets of 10 repetitions per side.

Wednesday: day of rest

Thursday: glutes and leg curls

Leg lifts (kickbacks) on the floor: 4 sets of 12 repetitions
Leg curls: 4 sets of 12 repetitions
Bulgarian squats: 4 sets of 12 repetitions (single-leg squats in a lunge; the back leg rests on an elevation (chair, etc.)).
Sumo squats: 4 sets of 12 repetitions
Deadlift: 4 sets of 12 repetitions

Friday: shoulders and triceps

Shoulder press: 3 sets of 10 repetitions
Arnold press: 3 sets of 10 repetitions
Side lift: 3 sets of 10 repetitions
Front lift: 3 sets of 10 repetitions
Triceps press: 3 sets of 10 repetitions
Triceps Dips: 3 sets of 10 repetitions
Lying triceps press with SZ bar: 3 sets of 10 repetitions

The diet plan of Bella Falconi

She does not diet. Her consistent diet is part of her lifestyle. She always eats healthy and treats herself to 1 or 2 meals where she can eat whatever she wants. She maintains her weight throughout the year. Six times a day Bella Falconi eats a meal. You can vary their compositions, of course. These meals are only to serve you as an orientation, so that you can look like Bella Falconi.

Here's her nutrition plan:

Meal 1: 2 slices of bread with low sodium; plus 2 tablespoons of almond butter and six egg whites and 1 scoop of Whey Protein Isolate.
Meal 2: 1 sweet potato, 10 asparagus and about 150 g chicken breast.
Meal 3: ¼ cup quinoa, an angelfish fillet and salad
Meal 4: 110 g turkey breast, 1 sweet potato and 10 asparagus
Meal 5: Omelet of 6 eggs, 2 slices of turkey (low sodium), tomatoes, onions and broccoli.
Meal 6: 80 g of popcorn ("air popped") and 2 scoops of Whey Protein Isolate with water.

You've now seen what's on Bella Falconi's training and nutrition plan. She's a professional athlete, but you can still take some ideas for your training and nutrition from her and adapt them to your needs to make faster and greater progress.