Home / Bella Falconi (Falconi Bella)

Bella Falconi (Falconi Bella)

Quick overview:

  • Age: 28 years.
  • Height: 158 cm.
  • Weight: 52 kg

The story of transformation

If I had to say a few words about his former way of life – I would have said the following: junk food, lack of congestion, low self-esteem and lack of self-belief. I was making excuses to not work towards my goals, especially when it came to health. I told myself I was too tired for the gym, and diets are for crazy people.

At one point I decided to completely change his life and build the body of your dreams. I knew it would be a difficult task but he was determined. To work and train, it was quite difficult at first, but then I got used to his new schedule – getting up every day at 5 am.

My main job required a high mental load, after which I was very tired at the end of the day. But I never did this fact justify. I overcame this difficulty.

Белла Фалькони

What was your life after these changes?

I love myself like I've never loved. I realized that self-esteem and self-love has opened many new doors in your professional and personal life. I became a strong person, and found harmony within.

The realization that I can inspire other people with your transformation is priceless, I begin to perceive your life as a mission.

Белла Фалькони

What motivates you not to quit a workout, and to do more?

I have already achieved a lot. When I look back and remember the obstacles that I overcame, and what an amazing success I achieved – it gives me the strength to give up, even when I'm tired.

I try to motivate myself by thinking how much I will regret if I don't train or eat right. We should never compromise our goals in life due to transient gusts of laziness and temptations to leave.

I understand that it is very difficult to achieve excellence even in the long run. I'm never unhappy and can't afford to be in the comfort zone. I'm always looking for development and I know that there is always something that you can add and improve.

Белла Фалькони

What is your philosophy of training?

I've always focused on hypertrophy. I prefer slow movements, less reps and more weight. Concentrated movements and a couple of supersets. I always wanted to change the hand grip from week to week.

The programtraining

Monday: quadriceps

  • The leg press 4×12
  • Extension/leg curl 4×12
  • Squats 4×12
  • Lunges 4×12
  • Blocks extension/leg curl 4×12
  • Squats GAK-machine 4×12

Tuesday: Back / biceps

  • Thrust 3×10
  • Link to the breast of the upper block sitting 3×10
  • Thrust block to the abdomen while sitting 3×10
  • The rise of the biceps 3×10
  • Exercise for biceps Hammer 3×10
  • Alternate lifts of the dumbbells 3×10

Wednesday: Closed

Stay

Thursday: Glutes / hamstrings

  • Mahi naked back 4×12
  • The leg curl 4×12
  • Bulgarian split squat 4×12
  • Sumo squats 4×12
  • Swing weights(swing) 4×12
  • Deadlifts 4×12

Friday: Shoulders and triceps

  • Dumbbell bench press or sitting on the treadmill 3×10
  • Arnold Press 3×10
  • "Wiring" of the hands with dumbbells in hand, standing 3×10
  • Lifts dumbbells front of 3×10
  • The extension arms on the upper block while standing 3×10
  • Push the emphasis back 3×10
  • French bench press 3×10

Cardio: I exercise 6 times a week, either before or after a workout within 30 min. Before I was doing exercises more intensively, but lately I've been focused on an inclined treadmill. It really helped me to strengthen legs and buttocks.

Белла Фалькони

Favorite form of cardio?

As I said above, I was doing a lot of exercise on an inclined treadmill (I did lunges, squats, jumping sumo on the treadmill), and elliptical. On the elliptical machine I like to squat.

Белла Фалькони

Your approach to nutrition?

I'm just obsessed with food. I even went to school to learn more about it. I came to the conclusion that food really is a science that changes everything.

I call your diet not "diet" and "lifestyle".

Белла Фалькони

You gain weight and then lose weight, or remain the same weight all the time?

I gained weight just for my show in April. I usually stay lean all year round. I'm happy with my weight, so I'm going to support it in the future.

Белла Фалькони

Daily diet

Dish 1: 2 slices of bread (low sodium) with 2 tbsp almond butter, 6 whites of eggs and 1 tablespoon of whey protein isolate

Dish 2: 1 sweet potatoes, 10 pieces of asparagus and 5 oz. chicken breast

Dish 3: 1/4 Cup of quinoa, 1 fillet holostea and salad

Dish 4: 4oz Turkey breast, 1 sweetpotatoes and 10 pieces of asparagus

Dish 5: Omelette made with 6 eggs, 2 slice of Turkey (low sodium), tomatoes, onions and broccoli

Dish 6: 80g of popcorn and 2 scoops of whey protein with water

Белла Фалькони

What has been your greatest achievement in fitness?

I think that to change the lives of others is my greatest achievement. Nothing can be as great as it is. To pass to the next level, when I thought he had defeated is also an amazing achievement. I proved to myself how much my body can do when I am able to control your mind and force it to go toward my goals.

Белла Фалькони

What are your 3 tips for those seeking a gorgeous physique?

  • Believe in your potential.
  • Be patient, nothing happens overnight.
  • Do not forget about proper nutrition and remember that no effort, no results. If you want the body you never had, you must do things you have never done.

Favorite quote

And if your mind tells you that you can't fight it. Don't let it stop you. Let your conscious voice speaks louder than anything else that lives inside you. Nothing can stop you, absolutely nothing can stop you to win the strong side, make her voice so much to sound that weak state of mind was never heard from again. "Bella Falconi