Gina Aliotti DIET PLAN
Gina really has accomplished so much in such a short time frame to make her clear mark on the rest of the IFBB figure field. She works
hard with her diet to sculpt the top placing physique. While we tend to see the final efforts on stage, it's hard to skip the hard work!
Here, Gina shares some of her diet strategies leading up to a competition - follow below to get there as well:
Tip 1 - When preparing for a competition, begin your diet plan roughly 12-14 weeks out depending on condition.
Tip 2 - Sperate your macronutrients in to 50% carbohydrates, 10% healthy fats and the remaining 40% proteins.
Tip 3 - The best protein sources include egg whites, chicken breasts and protein shakes.
Tip 4 - Great sources of vegetables include onions, green beans, spinach, broccoli, asparagus, and zucchini.
Tip 5 - Be sure to eat every 3 hours for a total of 6 meals throughout your day.
Gina Aliotti WORKOUT ROUTINE
When it comes to building your figure physique to compete with the best in the world you need to commit 100% with your resistance training and
cardiovascular training. While not a bodybuilder type physique, you still need to built a very lean body while staying feminine and sexy.
Sticking with your training plan really does require a combination of hard work yet fun activities you can enjoy:
Day 1 - Warm up with a 1 mile run. Perform 25 repetitions of sit ups, pull ups, kettle bell swings and push-ups.
Day 2 - Warm up with a 5 minute jump rope. Perform 12-15 repetitions and 3 sets of Alternating Lunges, Shoulder Press, Cable Kick Backs, Thrusters, Step Ups, Side Laterals, Front Raises.
Day 3 - Between each exercise, run 1 mile. Perform 100 push-ups, 100 assisted pull ups, 100 no-weight squats and 100 hyperextensions.
Day 4 - YOGA.
Day 5 - Do a 5 to 10 kilometer run.
Day 6 - Do a variety of exercise such as jump squats, side squats, jogging, sprints, stairs.
Day 7 - YOGA.