Bárbara Uber hails from Brazil and posts a whole range of her workouts on her Instagram page. Check out some of her best workouts below, and feel free to follow along if you are looking for a new home workout to try or you just need a bit of motivation to get up and train!

https://www.instagram.com/p/B-2FAE5hHcp/

https://www.instagram.com/p/B-w8Acfh5-b/

https://www.instagram.com/p/B-rxGjhhoXz/

https://www.instagram.com/p/B-mneo8B-I0/

https://www.instagram.com/p/B-hdqP9h0yd/

https://www.instagram.com/p/B-klNuDhqCQ/

https://www.instagram.com/p/B-e5KunBXvc/

https://www.instagram.com/p/B-cV_RABkRI/

https://www.instagram.com/p/B-aTLPZhzH6/

https://www.instagram.com/p/B9b8p2VBnL6/

https://www.instagram.com/p/B8rBgsNhM1v/

https://www.instagram.com/p/B8FDXLPhnz6/

https://www.instagram.com/p/B-SBPzSBZfZ/

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Quick Stats

Name: Marcelle Cypriano Nunes
Age: 34
Height: 1,68 m
Current Weight: 67 Kg
Current city: São Paulo, Brazil
Occupation: Architect and IFBB Wellness Bodybuilding Athlete

Have you always lived a fit and healthy life? How did you start?

I always liked the lifestyle and started ballet 5 years ago and since then my life revolves around the sport. I became a dancer; I’ve done jiu-jitsu and now I am a fitness lover.

How do you stay motivated and consistent throughout your training and eating?

I get motivated by visualising and knowing that I will be displaying my physique on stage in front of many people.

It makes me want more and more!

What are your future plans?

I want to keep competing for the next 2 years and then just do the bodybuilding more as a hobby and get on with the job of motivating people to become healthy.

Give us a brief description of your philosophy on your diet:

When I’m doing a bulking phase (muscle gains phase) I will tend to eat more carbohydrates. When cutting (the phase of reducing the percentage of fat) I will eat less carbohydrates and just slowly reduce them.

Meal 1:

• Egg whites + avocado

Meal 2:

• Chicken + sweet potato

Meal 3:

• Lean red meat + sweet potato + broccoli

Meal 4:

• Avocado cream + lemon + cinnamon

Pre-workout:

• Chicken + sweet potato

Post workout:

• Fish or egg whites + broccoli + tomato

Remember that this diet was developed for my body and my goals. I advise everyone to seek a sports nutritionist to do a very specific and individual job to suit your own body.

Do you ever get cravings for a certain (unhealthy) food? How do you handle them?

I really crave sweets, especially at that time of the month, but it’s all about control and including healthy substitutions like peanut butter or roasted pineapple with cinnamon or even a cup of coffee.

What are your top nutrition tips to keep slim?

• Avoid fats, fried foods, sweets, soft drinks and fast foods.
• Have leaner meals rich in fibre.
• Eat every 3 hours (this helps accelerate the metabolism).
• Drink at least 3 litres of water a day.
• A good trick is always eat enough salad (leaves) before your meal!!!

What is your favourite healthy meal?

My favourite healthy meal is a juicy grilled chicken fillet with brown rice and lots of salad.

What supplements do you like to use? What can you recommend for beginners?

• In the morning I take: BCAA + Glutamine + Vit. And multivitamin
• Before lunch I take Chromium Picolinate
• I take caffeine before training
• After the training I take BCAA + Glutamine + Whey isolated
• All my supplementation is Maxx Performa

I don’t recommend supplementation for beginners, but recommend that whatever your goal is you look for serious professionals with experience in the area and get advice from them.

Do not do anything that you have heard or seen haphazardly on the internet, as it is your health which you are dealing with.

Give us a brief description of your philosophy with your training and fitting everything in:

• I am an architect and I work for a major Brazilian retailer.
• So I wake up every day at 5 am to have my first aerobic/cardio workout.
• Then prepare all my lunch and meals for the day and go to work.
• I work from 8 am to 6 pm. It is quite far from home (1 and a half hour drive), but I then fit a night bodybuilding workout in.

I travel a lot for work so I make sure that I pack all my meals with me.

Even with this mind-blowing routine, I participate in bodybuilding championships and have been Top 3 in a few of my competitions.

I can not stand hearing people say that they have “no time.” When you want and crave something, you make the time!!!

• IFBB Brazilian Athlete And Architect, Marcelle Cypriano Nunes Training Tips & Clips!

Do you do much cardio with your training?

When I’m cutting (current phase) I do it every day. When I’m bulking, I do it twice a week to keep the cellulite away and maintain a low body fat percentage.

What are your 3 favourite exercises?

I like to train gluteus and the main ones are:

• Sumo Deadlifts

• Abductor chair

• Free Squats

Favourite quote:

“If I want, I can.”

I have this phrase tattooed in Italian on my waist “If io voglio I can.” They are the words that motivate me everyday.

What is the most common question you get asked by people and girls?

The most frequent question is:

“Do I ever go off my diet or training like do I eat pizza or sweets on Sunday?”

My answer is always the same:

• “When you have an appointment with yourself, it’s easy to stay focused.”

Nothing in the world is worse and more contradictory than fooling yourself and going against what you have decided.

What is something you see people do in the gym, that really bothers you?

In addition to poorly executed exercises, the long breaks for socialising and conversations on cellphones instead of training.

You go in the gym one hour a day to train, so concentrate on that purpose.

What is the best advice you were ever given?

Be what you want to be, but whatever you choose is the best!!! This advice was given by my parents.

Did you enter any fitness competitions before?

2015

• Copa Paulista | Vice Champion

2014

• Bodybuilding championship Rookies | Top 3
• Championship | Top 3
• Brazilian Championship | 13

Can you give some advice to people who want to start training and live healthy?

Do not listen to people who think they understand the issue and try to surround yourself with good and serious professionals, you do not want to mess with your health.

What does success mean to you?

When I achieve my personal goals that makes me successful.

Where can people contact you?

• Instagram: marcelle_Cypriano
• Snapchat: ma_cypriano
• Facebook: Marcelle Cypriano (Athlete)
• Email: marcelle.cypriano[at]gmail.com

The post One On One With IFBB Brazilian Athlete And Architect, Marcelle Cypriano Nunes appeared first on FitNish.com.

Quick Stats

Name: Aline Barreto
Age: 30
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)
• BCAAs

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?

• Squats

• leg press

• 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?

• Instagram: alinebarreto_oficial
• Facebook: Aline Barreto * Athlete Ifbb *

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Estatística

Nome: Aline Barreto
Idade: 30
Altura: 1,57 cm
Peso atual: 57 Kg
Cidade Atual: Macaé, Rio de Janeiro, Brazil
Profissão: Modelo fitness

Você sempre viveu uma vida em forma? Como você começou?

Sempre gostei da prática da musculação, mas não me preocupava tanto com a questão da alimentação. De uns cinco anos pra cá que passei a aliar Meus treino com uma boa alimentação e sem dúvidas isso fez toda diferença.

Como você consegue se manter motivado e consistente em toda a sua formação e comer?

Minha motivação vem de dentro de mim. Eu sou apaixonada pelo meu estilo de vida, sendo assim fica tudo muito mais fácil, faço com gosto.

Quais são seus planos futuros?

Para esse ano de 2015, nada de novo, irei continuar participando os campeonatos e fazendo os meus trabalhos de sempre.

Dê-nos uma breve descrição de sua filosofia em sua dieta:

Minha dieta é sempre composta de carboidratos complexos e proteínas magras.

Faço média de 6 a 7 refeições por dia, em todas nunca falta proteína.

Você já teve vontade de comer um determinado (insalubre) food? Como você lida com eles?

Dependendo no momento.

Se não estiver em preparação para algum campeonato e/ou algum trabalho de foto. Eu Como o que me deu vontade, mas, com muita moderação.

Quais são as suas dicas de nutrição superior para manter magra?

• Não fazer da sua dieta uma tortura, um castigo, uma coisa ruim.
• Olhe sua dieta com bons olhos, olhe para sua dieta Como se ela fosse sua alimentação normal, porque é exatamente isso que ela é.
• Crie hábitos alimentares saudáveis.

Você pesar todos os seus alimentos e rastrear os números quando se trata de calorias de tudo o que você come? Você acha que isso é necessário?

De fato peso tudo que Como, porque sem uma balança de alimentos fica muito complicado seguir um planejamento alimentar certinho.

Exemplo: 1 colher de sopa de determinado alimento. Se vc estiver com muitaaaa fome, essa colher vai ser transbordando, agora se vc estiver sem muita fome essa colher com esse mesmo alimento será mais rasa. Coisa que não acontece se o alimento for pesado sempre, 100g é 100g sempre.

Agora quanto a calorias, não me preocupo com calorias, e sim, com nutrientes dos alimentos. Sempre quantidade “X” de proteína e “X” de carboidrato.

Quais os suplementos que você mais gosta de usar? O que você pode recomendar para iniciantes?

Suplementos que estou sempre fazendo uso e não do pausa são as

• Proteínas (wheyprotein , beefproten)
• BCAA’s

Quanto suplementação para iniciantes ou avançados, ideal é sempre pedir auxílio de um profissional de nutrição esportiva.

Dê-nos uma breve descrição de sua filosofia sobre a sua formação e, em média, quanto tempo você treino para e quantas vezes por semana?

Treino de 6 a 7 dias na semana, com tempo diário de 50 a 70 minutos.

Você fazer muito cardio com a sua formação?

Não faço cardios nunca.

Quando preciso dar uma secadinha a mais, o meu nutricionista faz alguns ajustes na minha alimentação.

Quanto treino, o que eu faço para maximizar q queima de gordura é um anaeróbio chamado HIIT.

Quais são os seus 3 exercícios favoritos e porque?

• Agachamento livre a fundo

• Leg press

• Agachamento uni lateral no smith.

Por serem multi articulares, com grande ativação em todo MMII (membros inferiores).

Você acha que sua genéticante que deu tão bons pernas ou já trabalhou muito e bem para eles?

As duas coisas, genética ajuda, mas eu trabalhei muito duro para fazer com que desenvolvessem.

Sempre com paciência, pois os resultados são lentos, mas veem!

Que conselhos e dicas de treinamento você daria as senhoras para a obtenção de pernas fortes e em forma e um espólio rodada? Que exercícios são bons para eles?

• De sempre seu máximo nos treinos, treine intenso!
• Quando achar que não agüenta mais fazer nenhuma repetição, insiste que sempre dá para fazer mais umas duas ou três repetições.
• Treine até a falha!
• Os melhores exercícios para pena são sempre os multi articulares.

Como você mede o seu progresso? E quantas vezes?

Faço avaliação física mensalmente.

Favoritos modelos de fitness feminino?

Eva Andressa, Gracyanne Barbosa, Michelle Lewin, entre outras.

Qual é a pergunta mais comum que você se perguntou por pessoas e meninas?

Se eu treino a muitos anos pra ficar com Shape assim, resposta é SIM!

Iniciei a prática da musculação com 16 anos e hoje tenho 30, quase 31anos na verdade.

Qual é a única coisa que você vê que as pessoas fazem no ginásio, que realmente te incomoda?

Pessoas que ficaram perdendo tempo com exercícios ineficiente e ineficazes.

Você digitou quaisquer competições de fitness antes? Quais?

Sempre disputei na categoria Que é a Wellness fitness no qual conquistei 9 títulos consecutivos.

Pode dar alguns conselhos para as pessoas que querem começar a treinar e viver saudável?

Todo início de qualquer mudança, sempre é difícil, mas não desista, insista!

Trace metas e corra atrás dos seus objetivos com determinação e garra! Pois com certeza valerá a pena. Saúde e qualidade de vida em primeiro lugar e a estética vem de brinde!

Bons treinos a todos!

Onde as pessoas podem entrar em contato com você?

• Instagram: alinebarreto_oficial
• Facebook: Aline Barreto * Athlete Ifbb *

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