The perfect body of Michelle Lewin


The Venezuelan Michelle Lewin is now the diva of fitness. The vast majority of girls who are fighting for the perfect body, have it as one of their references. Thanks to his photographs on Instagram and other social networks the phenomenon has been growing in an incredible way, with more than 6 million followers on his Facebook account and his posts on Instagram are all crazy.

Michelle started practicing sports from a very young age, at age 17, but it was thanks to her relationship with her husband that everything began to change. He saw in her a potential that others and even herself did not see and did not make a mistake.

Your body is simply impossible to ignore, it is the result of hours and hours of training and above all a lot of demand on your part. Her bikini figure everyone wants to capture, so it has been many times magazine cover, where always underlined the phrase "If I can change my body, you can also."

So if you follow Michelle, as if I have told her so far is all you know about her but you love and want to know more, let's explain what is one of her exercise routines and her diet plan.

First it is important to know the source of motivation on which Michelle is based, it can help you.

She affirms that her motivation is her own image, seeing her body gives her satisfaction and gives her the strength to continue on that path, where it is worth spending hours training in the gym. The demand with herself is the key. Be exacting with yourself!

THE DIET:

The trick of small meals. As it could not be missing, the tricks that work all the world uses them. She assures that her metabolism asks her for food several times a day, so she eats small amounts of food frequently, to maintain energy. But it must also be said that it burns more calories than it consumes.

Healthy foods like oats, sugar-free almond milk, egg white, protein powder, etc ... are key foods for Michelle's diet.

  • Breakfast - Oatmeal with almond milk, strawberries, white egg omelet with spinach.
  • Snacks - pork chops with salad, ham with Swedish crackers.
  • Lunch - steamed broccoli with olive oil, baked sweet potato, grilled chicken breast.
  • Dinner - Brown rice with steamed asparagus, grilled salmon.

THE TRAINING:

His toned and muscular abs are the testimony of a weight training and a demanding routine. She first performed training based on strides, squats, leg presses, all focused on the bottom, but she realized that you can not focus training in one area, so she switched to full-body workouts.

For her, shaping her muscles with weights is exciting and that is why she wants to share her routine with all of us, so that we can have her guidelines.

5 DAY TRAINING:

Day One - Back and Biceps
  • Dominated - 4 series, 12 repetitions
  • Rowing in bar T - 4 series, 12 repetitions
  • Rowing machine - 4 series, 10 repetitions
  • Bicep curl with bar Z - 4 series, 12 repetitions
  • Curl Concentrate with dumbbell - 6 series, 12 repetitions
  • Biceps curl with cable - 4 series, 12 repetitions

Day 2 - Hamstrings and Cufflinks

  • Sitting leg curl - 4 sets, 12 reps
  • Leg curl lying down - 4 sets, 12 reps
  • Deadlift - 4 sets, 10 reps
  • Heel lift - 6 sets, 20 reps
  • Sitting twins machine - 8 sets, 20 reps

Day 3 - triceps and shoulders

  • Vertical triceps extensions with dumbbells - 6 series, 12 repetitions
  • Triceps extension with cable foot pulley (above the head) - 4 sets, 12 repetitions
  • Military Press - 4 series, 10 reps
  • Front shoulder lift with Z bar - 4 series, 12 repetitions
  • Lateral shoulder lift with dumbbell - 4 sets, 10 reps

Day 4 - Legs

  • Strides - 4 sets, 12 reps
  • Leg Press - 4 sets, 15 reps
  • Squats - 4 sets, 12 reps

Day 5 - Abdominals

  • Crunch of Abdominals - 4 series, 20 repetitions
  • Elevation of legs suspended in bar - 4 series, 12 repetitions
  • Abdominals in fitball - 4 series, 20 repetitions
  • Abdominal machine - 4 series, 12 repetitions

What is Tae Bo?

I see a lot of people doing Tae Bo and I actually went to such a training session. I must say I loved it, it was a little similar to my personal combination of Mixed Martial Arts and ground exercises routine. Mine was more intense in terms of muscle usage but I really tend to think that Tae Bo is a lot better when talking about aerobics, muscle tonification and loosing weight. Tae Bo is basically an aerobic exercise routine. It was invented by Billy Blanks, an individual that practiced tae kwon do and boxing. By combining elements from these two styles of fighting and music choreography Tae Bo was born. It was the original "cardio-boxing" routine and basically uses martial arts movement at rapid pace while promoting body fitness.

Tae Bo is a combination of boxing and tae kwon do and this is where the name comes from. Later a backronym was thought of: "Total Awareness Excellence Body Obedience". Belive it or not, it all started in 1989 and thanks to the fact that Billy Blanks started training some celebrities like Paula Abdul in the nineties now we have some sort of pop culture type movement in some areas. Some of the best sold training DVDs out there are Tae Bo related and many gyms offer this type of aerobic training.

Do not think you will practice Tae Bo and learn martial arts. This is not the case. There are no throws, ground moves or grappling moves here. It is all intended to make your body stronger in terms of fitness. You might learn to kick and hit better but it will not really teach you to fight. If you think about fighting and self defense maybe you should try mixed martial arts for the most similar effect to tae bo in terms of intensity. Tae Kwon Do is also a very good option. To sum it all up this high-intensity workout in Tae Bo is aiming to increase cardiovascular fitness, strength, muscular endurance and flexibility. You will not get stronger or gain muscular endurance unless you really are a beginner at training!

Water in Bodybuilding

There is one simple rule that says: "If you do not know how much water you are drinking then there is a big chance it is not enough for your body!". Lack of water immediately transforms in a less effective nutrition plan. When on a diet water is the most important ingredient you need to look at and so few people understand this. Many individuals start counting calories, fat grams, protein take in but fail to know how much water they drink. As mentioned above this means they are not drinking enough. It is very important in nutrition and bodybuilding in general to know how much water you consume.

You also need to know some other facts as well. First, if you are thirsty it does not mean you are dehydrated. On the contrary, knowing how much water to drink depends on how thirsty you are. Secondly, it is said that if your urine is dark then you are dehydrated. That can not be considered to in bodybuilding or in any other sport because there are many factors that can change urine color to dark. The last myth you have to understand refers to caffeine. Many individuals belive that it dehydrates the body. Well, studies proved that it actually hydrates people that are used to caffeine and together with teas and sodas they can even be useful in hydration for some bodybuilders.

As mentioned above, drinking water should be done when you are thirsty. There is a chance to overdue it though and it has to be avoided. Let us keep it simple. Before a workout be sure you are hydrated and drink a glass or two of water. Then, every 15 minutes you spend at the gym should translate in another glass of water, especially if you are sweating a lot. Do not neglect water in bodybuilding, fitness or any other sport. It can help out!