Bella Falconi Interview – Ripped Fitness Model Talks With TrimmedAndToned!
What Is Your Best Accomplishment So Far?
I started training at 17 all because of my older brother who has always loved to work out. I’ve been training for about 10 years, on and off. In January 2012 I decided to make a big move and take a new challenge in order to dramatically change my lifestyle and therefore, my body. My best accomplishment is being part of Vitaflex Team. Vitaflex has inspired me to keep doing my thing and to always believe in myself! The proudest moments are those when you look at yourself in the mirror and think “I’m way better than yesterday“.
What Is It Like Competing?
I am actually not competing and I haven’t competed at all. I’m more involved with fitness modeling and training only.
What Workout Routine Has Worked Best For You?
Shoulders! I have developed a great definition on my shoulders in a short period of time, this is definitely rewarding! Here’s a sample routine that I love:
Arnold Press – 3 sets / 10 reps.
Cable Lateral Raise – 3 sets / 10 reps.
Barbell Front Raise – 3 sets / 10 reps.
Military Press Lever – 3 sets / 10 reps.
Upright Row (barbell) – 3 sets / 10 reps.
I usually do super sets as well. If that’s the case, I do 6 reps of each exercise only.
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: 4×2025 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: 3×12HIIT 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: 3×1245 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
Rest
Top 3 Favourite Exercises And Why?
Free Bar Squatting – this is the most effective legs exercises in my opinion!
Arnold Press (Shoulders) – very effective as well!
Triceps Dip – I love it maybe because you don’t see many girls doing it lol
Favourite Form Of Cardio?
HIIT – high intensity interval training usually on the treadmill or stair master. I love running outdoors but my knee doesn’t respond very well to intense impacts.
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!
Any Staple/Classic Healthy Meals That You Always Eat?
I would say grilled salmon with sweet potato and asparagus is a classic meal for me! Can’t get tired of it! My favorite cheat meal is pizza and chocolate!
What Supplements Do You Use And Why?
I use HMB and highly recommend it for those who are trying to build lean mass! I also use omega 3, 6 and 9 by Vitazen, glutamine, whey protein, BCAA, L-carnitine, 7Keto and a multivitamin.
What Is The Best Advice You Have Ever Been Given?
The beginning is always the hardest, but do not give up! You may not see improvements right away, but that doesn’t mean they are not happening. Changing our body is something that demands patience, perseverance and time. Giving up will do nothing but bring you back to zero. Every new day is a new challenge and a new accomplishment.
Believe in yourself and unleash your power. Don’t compare yourself to anybody else but to the best you could be and to who you were yesterday. Be your own hero, why not?
Did You Make Any Mistakes When You First Started Out?
Yes I made! Everybody makes mistakes when it comes to “discovering” our body. Fitness is a long journey and it takes us time and some mistakes in order to understand our metabolism and responses in general. It requires a lot of tests not only with food but also with training.
It took time to really understand how my body works and what works better for my body. We become a scientist and our body a lab. As simple (and weird) as it sounds. There’s no magic formula, you must know your body if you want to progress!
What’s Your Favourite Body Part?
My shoulders and obliques! 🙂
Your Best Tips For Losing Those Last Few Pounds?
A proper eating habit should be the number one priority without any doubts. Eating more to weight less is the deal! Smaller portions of (right) foods every 3 hours will help accelerating the metabolism!
Drinking water is extremely important as well! Salt and sodium intake should also be limited as much as possible! Smart choices are always welcome: olive oil instead of butter or kitchen oil, skim milk instead of whole milk, lean meats instead of fat ones, whole grains instead of processed grains, and so on… Cardio is also important and when combined with a proper eating habit, results are guaranteed!
What’s Your Gym Playlist Like?
Electronic music (minimal and progressive) and some hip-hop!
Favourite Song To Play While Running?
Raise your weapon by Deadmau5
Where Does Your Motivation Come From?
It comes from one’s real desire to achieve a certain goal. Your success will depend on how bad you want something. Our thoughts also have A huge impact on our results. Like Ghandi has once said: “a man is but the product of his thoughts, he thinks, he becomes!”
Favourite Fitness Model?
Andreia Brazier
Inspirations?
Nicole Wilkins and my followers from IG!
Favourite Quote/s?
“First you make your habits, then your habits make you”
For More Of Fitness Model Bella Falconi Please Check Out:
Bella’s Facebook: Bella Falconi
www.vitaflexshop.com
www.vitaflexlifestyle.com
www.myvitazen.com
