Swimsuit season is here and in order to look your best, you have to know how to train like the best.
Fortunately, there are a lot of people in the world of fitness who are more than willing to share what it is that they do.
Yanita’s fitness journey began shortly after participating on Bulgaria’s “Survivor” show more than six years ago, and she’s been training consistently ever since.
“Before I got into fitness, I had done various sports including rhythmic gymnastics. About five or six years ago, shortly after participating on the television show, Survivor Bulgaria, I started going to the gym. During my fifty-two day stretch on the television show on an island in Panama, I ended up losing eighteen pounds, and I dropped to eighty-eight pounds! When I returned home, I decided that fitness and proper nutrition would help me reclaim my body and get me back into shape. In the process of recovering from the show, I got hooked on training, and I just haven’t stopped since!”
Here’s what Yanita does to maintain her fantastic physique.
Full Routine:
Monday: Back/Abs
Pull-Ups 3 x 10
Barbell Rows 3 x 10
Wide Grip Lat Pulldowns 3 x 10
One-Arm Dumbbell Rows 3 x 12
Seated Cable Rows 3 x 12
Hyperextensions 4 x 20
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Tuesday: Shoulders/Abs
Upright Rows 3 x 10
Dumbbell Shoulder Press 4 x 12
Side Lateral Raises 3 x 15
Barbell Shoulder Press 3 x 15
Bent-Over Lateral Raises 3 x 18
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Wednesday: Arms/Abs
Dips 3 x 10
Dumbbell Curls 3 x 12
Dumbbell Kickbacks 3 x 12
Hammer Curls 3 x 15
One-Arm Overhead Extensions 3 x 12
Standing Barbell Curls 21s
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Thursday: Legs/Abs
Thigh Abductor 4 x 20
Squats 4 x 12
Inner Thigh Abductor 3 x 30 Superset
Outer Thigh Abductor 3 x 30
Lunges 4 x 20
Romanian Deadlifts 4 x 20
Calf Raises 4 x 20
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Friday: Cardio
HIIT
Saturday: Rest
Recovery
Sunday: Rest
Recovery
“My diet usually changes about every five weeks. I base the changes on my goals in the gym and how my body responds to the foods that I’m eating. Depending on how long my day is, I will usually eat about six times a day. I space my meals out by two and a half to three hours apart. For breakfast, I’ll usually have oatmeal and throughout the day, I eat lots of protein.”
Daily Diet:
Meal 1: ¼ cup Oatmeal, 4 ounces Low Fat Yogurt or 1 scoop Protein
Meal 2: 1-2 Grapefruit or Oranges
Meal 3: 3 ½ – 5 ounces Chicken or Fish and Large Salad
Meal 4: 3 ½ – 5 ounces White Fish or Salmon, Large Salad and 1 tablespoon Extra Virgin Olive Oil
Meal 5: 1-1 ½ ounces Almonds