Eva Andressa is a Brazilian fitness model and bodybuilder who has taken the fitness world by storm. She has won numerous awards and has been featured in several magazines for her impressive physique and dedication to fitness. In this article, we’ll take a closer look at her career, workout plan, diet plan, body stats, social media presence, and competition history.
Career
Eva Andressa started her fitness journey at the age of 17, and by 19, she had won her first competition. Since then, she has competed in several national and international competitions and has won several titles. She has also been featured in several fitness magazines, including Muscle & Fitness and Oxygen.
Some of the competitions that Eva Andressa has participated in are:
- 2005 Brazilian Championship – 2nd place
- 2006 Brazilian Championship – 1st place
- 2006 South American Championship – 1st place
- 2006 World Championship – 2nd place
- 2010 Arnold Classic Brazil – 1st place
- 2010 Arnold Classic Europe – 1st place
- 2011 Arnold Classic Brazil – 1st place
- 2013 Arnold Classic Brazil – 1st place
Workout Plan
Eva Andressa’s workout plan is rigorous and challenging. She trains six days a week, focusing on different muscle groups each day.
Here’s an example of her weekly workout plan:
Monday: Chest and Triceps
- Warm-up: 10 minutes of cardio
- Incline bench press: 3 sets x 10-12 reps
- Dumbbell bench press: 3 sets x 10-12 reps
- Cable flyes: 3 sets x 10-12 reps
- Triceps pushdowns: 3 sets x 10-12 reps
- Skull crushers: 3 sets x 10-12 reps
- Triceps dips: 3 sets x 10-12 reps
- Cardio: 20-30 minutes
Tuesday: Back and Biceps
- Warm-up: 10 minutes of cardio
- Wide grip lat pulldowns: 3 sets x 10-12 reps
- Seated cable rows: 3 sets x 10-12 reps
- One-arm dumbbell rows: 3 sets x 10-12 reps
- Barbell curls: 3 sets x 10-12 reps
- Hammer curls: 3 sets x 10-12 reps
- Preacher curls: 3 sets x 10-12 reps
- Cardio: 20-30 minutes
Wednesday: Rest Day
Thursday: Shoulders and Abs
- Warm-up: 10 minutes of cardio
- Military press: 3 sets x 10-12 reps
- Dumbbell lateral raises: 3 sets x 10-12 reps
- Bent-over dumbbell reverse flyes: 3 sets x 10-12 reps
- Hanging leg raises: 3 sets x 10-12 reps
- Cable crunches: 3 sets x 10-12 reps
- Plank: 3 sets x 60 seconds
- Cardio: 20-30 minutes
Friday: Legs and Glutes
- Warm-up: 10 minutes of cardio
- Squats: 3 sets x 10-12 reps
- Leg press: 3 sets x 10-12 reps
- Lunges: 3 sets x 10-12 reps
- Leg extensions: 3 sets x 10-12 reps
- Leg curls: 3 sets x 10-12 reps
- Glute kickbacks: 3 sets x 10-12 reps
- Cardio: 20-30 minutes
Saturday: Rest Day
Sunday: Full-Body Workout
- Warm-up: 10 minutes of cardio
- Bench press: 3 sets x 10-12 reps
- Lat pulldowns: 3 sets x 10-12 reps
- Military press: 3 sets x 10-12 reps
- Squats: 3 sets x 10-12 reps
- Leg curls: 3 sets x 10-12 reps
- Bicep curls: 3 sets x 10-12 reps
- Tricep pushdowns: 3 sets x 10-12 reps
- Cardio: 20-30 minutes
Each workout session lasts for about 60-90 minutes. Eva Andressa also adds different exercises to her routine to keep it challenging and interesting.
Diet Plan
Eva Andressa’s diet plan is as important as her workout plan. She follows a strict diet that is rich in protein, complex carbohydrates, and healthy fats. Here’s an example of her daily diet plan:
- Breakfast: Oatmeal, egg whites, and a protein shake
- Mid-morning snack: Greek yogurt and mixed berries
- Lunch: Grilled chicken breast, brown rice, and steamed vegetables
- Afternoon snack: Rice cakes with almond butter
- Dinner: Grilled salmon, sweet potato, and mixed vegetables
- Evening snack: Casein protein shake
She also drinks a lot of water throughout the day to stay hydrated.
Body Stats
Eva Andressa’s body stats are impressive, to say the least. She stands at 5’5″ and weighs around 125 lbs. Her body fat percentage is around 15%, and her measurements are 34-24-35.
Social Media
Eva Andressa has a massive following on social media, with over 5 million followers on Instagram alone. She uses her social media platforms to inspire and motivate her followers to live healthy and active lifestyles. She regularly posts pictures and videos of her workouts, diet, and daily life, providing her followers with an insight into her fitness journey.
In conclusion, Eva Andressa is a true inspiration for anyone looking to get into fitness. Her dedication to her craft and her impressive physique is a testament to her hard work and determination. If you’re looking to get into fitness, following Eva Andressa’s workout and diet plan is a great place to start.