Yanita Yancheva ?? Your Training, Diet and Motivation ? ??
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About Yanita
Age: 27 years
Height: 169 cm
Nationality: Bulgarian
How were your beginnings in Fitness?
I’ve done sport from a very young age. I started training seriously in the gym 4 years ago, after my participation in a program TV with that got to lose 8 kilos. Then I decided that physical fitness and proper healthy nutrition help me recover quickly, and so it was. Once the physical condition became a part of my life, today my results are great.
How do you you feel to know that you inspire so many people?
yanita yancheva
I hope to be a good model for others, especially for women. I hope that people can look at me and see that it is possible to follow a healthy lifestyle.
What is your best advice for someone who wants to start?
Remember that everyone has a starting point different and different objectives. Not to compare with others, you’re the only thing you’ll find on the road. Find motivation elsewhere is good, but eventually you have to end up being your own motivation.
Surround yourself with people you trust and who know what they’re doing. Not all have the same style of education and training, so get whichever is best for you.
Training routine
MONDAY: Back and abdominals
YANITA YANCHEVA
Mastered: 3 × 10
Rowing with bar: 3 × 10
LAT Pulldown: 3 × 10
Remo one-handed dumbbell: 3 × 12
Seated row: 3 × 12
Hyperextension: 4 x 20
TUESDAY: Shoulders and abdominals
yanita yancheva
Bar to Chin: 3 × 10
Dumbbell shoulder press: 4 × 12
Lateral raises: 3 × 15
Stooping birds: 3 × 15
WEDNESDAY: Biceps, Triceps, abdominals
Wallpaper: 3 × 10
Dumbbell biceps curl: 3 × 12
Hammer curl: 3 × 15
Dumbbell triceps extension: 3 × 12
Standing barbell biceps curl: 21
THURSDAY: Legs, glutes, abdominals
Leg-extension: 4 × 20
Squats: 4 × 12
Superserie: abductor and adductor 3 × 30.30
Strides: 4 × 20
Romanian deadlift: 4 × 20
Twins: 4 × 20
Friday:
HIIT
Saturday & Sunday:
Rest
Diet and nutrition plan
yanita yancheva
My changes in the diet are based on my goals and as I am thin! My diet usually changed every five weeks. In general, the changes are based on my goals in the gym and how my body is responding to the food. Usually as a six times a day, depending on how much time I have on my day. My meals are around 2½ to 3 hours apart.
My breakfast is usually oatmeal. Throughout the day as many proteins. I prefer white meat, fish and green vegetables.
PROTEIN: Chicken, Turkey, Beef sirloin, egg whites, protein powder, and fish.
CARBOHYDRATES: Oatmeal, brown rice, sweet potatoes
VEGETABLES: Broccoli, asparagus, cucumber, salad.
yanita yancheva
SUPPLEMENTS: Amino acids (BCAAs), protein branched-chain
What are your favorite exercises for the buttocks?
Do SQUATS! Together with the deadlift are my two favorite exercises. It is essential to learn how to really isolate muscles with different types of assaults and jumps.
What are your best exercises for the development of ABS?
Train them daily. At first I started with only 10 minutes each day at home. Now I diversifico all my abdominal workouts.
abdominal yanita yacheva
Your 3 best ideas of health that people can put into practice at this time:
Make a plan: will help you reach your goals.
Healthy eating: proper diet is the key.
Train hard: live well
How do you manage the mishaps and the bad day?
The battles are fought in our minds every day. When we started to feel the battle is too difficult and we want to give it, we must choose to resist negative thoughts.
Where does your motivation?
yanita yancheva
Once you find out the why you need to act, put this reason as an ultimate goal, and then nothing can stop you. You will always find something that needs to be improved. Instead of focusing your attention on what needs to be done, focus on what you have improved.
Nobody is perfect. It raises your standards for yourself. We are all built differently and we all have our strengths and weaknesses. Take advantage of all the opportunities in life and do what you are interested and don’t let anyone stop you!
What are your plans for the future?
I will continue my training. I’d like to work with a great team in the fitness industry, I have quite a few proposals so far, but build my own name in the industry and work with my sponsors. I am also designing currently my own
