I am so excited to share this interview with you guys! Bella has been a long-time inspiration of mine and I am so honored that she took a few moments out of her busy schedule to do this.
Check it out! –
Name: Bella Falconi Age: 27 Height: 5’2” Weight: 115 1. What sparked your interest in fitness/bodybuilding? I was 17 when I first started training and the main reason I decided to start was because of my shape back then. I used to be so skinny and it bothered me a lot. My older brother (who’s 7 years older than me) has always trained and he was my initial motivation to start. I saw him gaining muscle and growing and that got me really excited. I was like “this could happen to me too, why not try?” 2. How long did it take you to get to where you are now? Although I started training at 17, I have only achieved amazing results when I changed my eating habits and supplementation. It took me almost ten years to realize that. I wasn’t out of shape at all, but I didn’t have muscles or definition before. Well, I did have a “bad phase” when I totally lost track of it and developed localized fat on my stomach. I decided to change my eating habits in February of this year, and after I changed it, it took about 6 months for my body to respond in a very positive way. 3. What mistakes did you make when you first started weight lifting? Luckily, I have never made any major mistakes like injuring myself for example. But I made mistakes like not eating before training, which caused me to lose muscle mass and doing wrong exercises, which would never bring me any results, etc. That is why I always say: get to learn about your body and metabolism. Each body is different and what works for me will not necessarily work for everybody else. It is extremely important to design a workout and cardio routines based on each person’s goal. Evaluate the results and keep checking your progress, so you will know what is working and what could be improved. 4. What does your current routine look like and are you currently competing? I have recently decided to compete in 2013 so my routine has changed a little as far as loads, sets and reps. Now I have 5 workout routines, which are: shoulders / butt + triceps / quads + calves + inner thighs / hamstrings + chest / biceps +back. I train 6 x a week and I do cardio (30 min) and abs 3 x a week. 5. How much weight is too heavy or too light when trying to build muscle? This is a hard question to respond because it all depends on each individual’s physical characteristics and condition. But when trying to build muscle, you definitely want to go as heavy as you can and less reps (6-10). 6. What does your daily diet consist of? I am currently eating 8 times a day: 175 g of protein, 200 g of carbs and 35 g of fat (not including fat from food). 7. Do you ever allow yourself a cheat meal? Yes!!! Heck yes! LOL – two times a week. 8. Do you do much cardio? If so, do you prefer HIIT or moderate intensity? I prefer HIIT but since I am preparing for the competition next year, I am doing regular cardio for 30 min only, 3 x a week. 9. What goal or achievement do you hope to reach in 2013? I have many… But the main ones are: do really good on stage, come out with my DVD series, finish my online coaching new website, travel to Tahiti and concretize some great projects I have with Vitaflex. 10. What advice could you give to a fitness/weight training newbie? Take one step at time. Be patient, consistent and commit yourself to your goals. There will be days when you’ll feel like not going to the gym or eating right, but if you stay strong and positive, you won’t lose track of it. Expect no failure, only results, but if you fail, don’t torture yourself because of that. Just get up and try again. Don’t compare yourself to anybody else but to the best you could be. Set realistic goals and don’t give until you reach them. Believe in yourself and in your potential. Remind yourself that a healthy body is primarily made in the kitchen, and then refined at the gym. 11. Do you have a favorite quote(s)? “First you make your habits, and then your habits will make you.” -- Bella Falconi Team Vitaflex www.vitaflexshop.com Find out more about Bella: Bella Falconi on Facebook Bella Falconi Vitaflex Blog Follow Bella on Webstagram! -P.J.