Quick stats
Name: Mariana Medeiros Nóbrega
Age: 31
Height: 1,62 m
Weight: 53 kgs
Place: Brasilia, Brasil
Occupation: Federal Public Servant TJDFT
What made you get started in exercising and fitness?
My family, my parents and brothers always encouraged the practice of sport. I’ve always had a healthy life, since childhood. I started swimming that made me fall in love with the sport. Years later, I started to practice bodybuilding and today, I train and also do crossfit.
How do you stay motivated and consistent throughout your training and eating?
I believe that “Our body is our temple.” So I try to take care of it the best way possible, maintaining a healthy diet and exercising.
Besides really loving it, the results I get is wonderful. It’s great to feel good about yourself. The motivation comes from being right with me. I always try my best. It is a matter of organisation and focus.
What tips would you give to girls wanting to transform themselves and build a physique like you?
Start small, but start. Do not give up and do not stop, it is hard during the way but in the end it is satisfying. And besides, do not go with the shortest paths. The persistence and willpower must be exercised.
Everything you win easy, goes easy. Thus, the best is to chase a goal.
Set a goal, you will feel better when you practice some sport that makes you feel pleasure and that you enjoy. Everything will flow naturally later.
Is it difficult to balance social life and family life with training and eating right?
Yes. I can not lie, it can be complicated to eat perfectly, without skipping a meal while keeping an active social life. But I believe that I am good at balancing it. I’m willing to go out with my friends, sit in a restaurant or eat something. But I’m always in the gym or doing some exercise.
If I ate badly, I will burn it off. I always think that life has to be in balance with what makes you happy. It’s no use to look good and not be happy.
As I said, each person has their own happiness path. But it must always be balanced. During the week is a bit difficult, sometimes I go off the diet. But over the weekend it is usually better.
What are your future plans?
I intend to continue to have a healthy life, keep exercising and moreover motivate people to take care of themselves more and to love each other. I want to continue and improve my strength, because I want to grow old with good and strong health.
Give us a brief description of your philosophy on your diet:
Balance and moderation. The secret is to first accept that you want to be healthy and love yourself. If I overdid it a little there, I will make up for it here. I always make my food with health, taste and love.
My diet does not have any secrets.
- Avoid fried foods, sweets and pasta.
- Eat at least 2 types of fruit per day, in the morning and as an afternoon snack.
- Lunch consists of grilled salad and good carbohydrates (sweet potatoes, cassava, rice).
- I do not take soft drinks for over 20 years.
- I drink a lot of water and I eat 2 to 2 hours.
What are your top nutrition tips to keep thin?
Avoid sweets, sugar and pasta. I found that my genetics and my body makes me put on weight rather quickly when eating these types of foods, so I try to avoid them. I like to drink lots of liquids but not fruit juices or soft drinks, water is my main source. And I always have a healthy snack around, to escape the critical hours of starvation.
Do You weigh all your food and track numbers when it comes to calories of everything you eat? Do you think this is necessary?
I find it indispensable. After I started to weigh and eat just like my nutritionist said, my body has changed. I gained more definition, more lean mass and lost fat. I find it very important for any type of diet measurement of food.
What supplements do you like to use? What can you recommend for beginners?
I’m not an expert at many supplements. For a long time I used whey protein, the most basic of all, however, I currently do not use it anymore. Today I am taking glutamine to strengthen my immune system and post workout, indicated by my nutritionist to assist in building muscle and prevent catabolism.
Give us a brief description of your philosophy on your training and, on average, how long you train for and how many times a week?
I work in the legal area. I am a servant of the Justice Court of the Federal District. I work every day, like most people. I do not possess much knowledge about training, so always look for professionals to assist me.
I train 5 times a week without fail, around 1h to 1 h and a half. On weekends, I prefer to do aerobic activities and outdoor workouts. My full training is done within 5 days of the week.
What other types of training do you enjoy? Do you do much cardio with your training?
It depends on the season and my type of training. Sometimes I do activities that are already quite aerobic, as well as muaythai and crossfit. But when I can always do a few minutes at the gym I do the stairs, in addition to my weekend races.
What are your 3 favorite exercises?
Every woman can not fail to do squats, leg extensions and glute kick backs. These exercises are the basics for the legs and glutes that we women seek.
What is your favorite body part? And what part of your body took longer to develop through training?
The part of my body that I prefer is my abs. I like what I built. Of course, the genetic contribution to, but I believed that with time I could build and define them the way I always wanted. The hardest part for every woman are the glutes, it is the place where we accumulate the greatest amount of fat and cellulite.
What are your secrets to your incredible abs? What kind of exercises do you do for them?
As I said, since childhood I have had the genetics to have a smooth and dry abdomen. But I could say with time it came, especially after eating better.
I do sit-ups, on-site classes or crossfit. I do not usually use a lot of weight.
How do you measure your progress?
I look at previous photos. I saw enormous changes when I practiced sport. Today I gained everything with time, with my will and with my persistence to never stop.
Favorite female fitness models:
Currently I admire Bella Falconni, Camila Guper, Gabriela Pugliesi, each of them motivate me differently.
Favorite quote:
“Our body, our temple. Take good care of it.”
What is the most common question you get asked by people?
Most people often ask what I do to have these abs.
I say that one should follow a balanced diet (diet), do exercises and accept their genetics.
What is the only thing you see people make in the gym that really bother you?
When people only chase a perfect looking body with disregard to their health. The best result for me is to have a healthy life. I do not like short paths that are can be, many times, dangerous and evil.
Where can people contact you?
- Instagram: mari_nobrega_
- Email: Mariana1nobrega[at]gmail.com
