Name: Aline Barreto
Height: 1,57 m
Current weight: 57 Kg
Current City: Macae, Rio de Janeiro, Brazil
Occupation: Fitness Model
Have you always lived a fit lifestyle? How did you get started?
I always liked the art and practice of bodybuilding and the aesthetics that came with it, but I did not worry too much about focusing on strength. I spent about 5 years learning and training really hard along with a good nutrition plan and that made all the difference to getting started and into it.
How do you manage to stay motivated and consistent?
My motivation comes from within me. I love my lifestyle, so that makes everything so much easier.
What are your future plans?
For this year 2015, nothing really new. I will continue to participate in the championships and do my work as best I can.
Give us a brief description of your philosophy on your diet:
My diet is always composed of complex carbohydrates and lean protein.
I eat an average of 6 to 7 meals per day and make sure to keep my protein intake relatively high, including some protein in almost every meal.
Do you ever get cravings for a certain (unhealthy) food? How do you deal with them?
It really depends on where I am in my diet.
If I’m not preparing for a competition or a photo shoot, I can eat what I crave now and then, but I just have a little bit so to not overdo it.
What are your top Nutrition tips to keeping lean?
- Do not make your diet like its a punishment or a bad thing which you dread everyday.
- Look at your diet as if it were your normal diet, because that’s exactly what it is, a lifestyle and a way of life. Not a temporary thing.
- Create healthy eating habits.
Do you weigh all your food and track the numbers when it comes to calories of everything you eat? Do you think it is necessary?
Yes I weigh all my food so it can be exact and so that I know I’m following my plan just right. If you don’t it can become difficult to follow a meal plan properly.
For example: Take 1 tablespoon/portion of a certain food. If you’re really hungry, this spoon will probably be overflowing, but if you are not very hungry this scoop/portion of that food will be small or shallow. So it can become biased unlike when you weigh it. 100 grams is always 100 grams.
As for the calories, I do not worry too much about calories, but more with the nutrients from food. I analyse the amounts of protein and carbohydrates in my foods.
What supplements do you like to use?
Yes I do use supplements. The ones I use without taking much of a break from are:
- Protein powders (Whey protein)
I would always suggest beginners to seek advice from professional sports nutrition consultants before using anything.
How long do you workout for and how many times a week?
I Workout 6 or 7 days a week, with a daily time of about 50 to 70 minutes.
Do you do much cardio with your training?
I do not do cardio ever.
When I need to lose body fat relatively quickly, my nutritionist makes some adjustments to my diet.
I also then incorporate more HIIT style workouts in my training to burn more fat and calories.
What are your 3 favorite exercises and why?
Smith machine squat
They are multi joint compound exercises, which allow for great muscle activation in the legs and other smaller body parts.
Do you think its genetics that gave you such good legs or did you work long and hard for them?
Both really. Genetics did help, but I worked very hard to get them developed.
You need to have a lot of patience because the results come, but they come slowly.
What advice and training tips would you give the ladies to getting strong and fit legs and a round booty?
- It’s all about maximising your training. You have to train intensely.
- When you think you cannot take any more or do any more reps, dig deep and always do 2 or 3 more.
- Train to failure sometimes!
- The best exercises are the compound exercises like I described before.
How do you measure your progress? And how often?
I do a physical evaluation monthly where I check my body fat levels and weight.
Favorite female fitness models?
Eva Andressa, Gracyanne Barbosa, Michelle Lewin, among others.
What is the most common question you get asked by people and girls?
Did I train for many years to look like I do?
The answer is yes of course! I started training seriously at the age of 16 and now I am almost 31 now.
What is the one thing you see people do at the gym which really annoys you?
People who were wasting time with inefficient and ineffective exercises.
Did you enter any fitness competitions before?
Yes, I have competed in the wellness fitness category and won 9 consecutive titles.
Can you give some advice to people who want to start to train and live healthy?
The beginning of any change or new path is always difficult, but do not give up, make sure you persist!
Set goals and go after those goals with determination and grit because it will be worth it! Remember health and quality of life come first and then aesthetics will come 😉
Happy training to all!
Where can people contact you?
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