Andrina Santoro is a Swiss fitness model and sponsored athlete who talks us through her entire training routine, her daily diet, advice on getting a ripped, flat stomach and what got her started on her healthy lifestyle and what motivates her to keep working hard in and out of the gym!
Andrina Santoro On Social Media
Sponsored by Body Engineers & Shredz Europe
How Did You Get Started In Health And Fitness?
I was always a skinny girl but I never cared that much for sport and was never satisfied with my body. I wanted to become a fit body! I reached the point where I decided to visit the gym regularly and changed my nutrition completely. After a while I saw the first results that motivated me even more to get my dream body. I wanted it so bad and got addicted to the fitness lifestyle. Now, I can’t imagine a life without clean eating and weightlifting!
What Is Your Best Advice For Someone Looking To Start Getting Fit?
Training. Lift heavy and do HITT – Eat clean and on schedule and last but not least you must be dedicated, patient and motivated!
What Is Your Workout Routine?
Monday: Back & Biceps
• Lat Pulldown 3×12
• Single-Arm High Pulley Row 3×12
• Pull ups 3×12
• Rope Straight-Arm Pulldown 2×15
• Reverse Grip Bent-Over Rows 3×10
• Bent Over Dumbbell Rear Delt Raise With Head On Bench 3×12
• Weighted Hyper Extensions 3×15-20
• Alternating Dumbbell Curl 3×24
• Cable Hammer Curls 3×12
• Leg press 4×10
• Hack squat machine 3×15
• Leg extensions 3×10
• Walking lunges 2×30
• Adductor & Abductor: 3×12-15
• Seated or standing Calve Raises 4×15
Thursday: Hamstrings/ Glute/ Calves
• Weighted Bulgarian Split Squats (Each leg) 3×12
• Hip Thrusts 4×12
• Stiff Leg Barbell Deadlifts 4×15-20
• Squats 3×12
• Lying Leg Curl 4×12
• Standing Single Leg Curl 4×15-20
• Seated or standing Calve Raises 4×15
• Dumbbell Overhead Press 3×8-10
• Lateral Raises 3×12
• Standing Low-Pulley Deltoid Raise 3×12
• Incline Front Raises 2×12
• Overhead Cable Extension 3×12
• Rope Tricep Push Down 3×12
• Tricep Dumbbell Kickback 3×12
• Bench press 3×15
• Decline Cable Fly 3×12
Saturday & Sunday:
What Is Your Diet Like?
I get very good results with my low carb/high carb alternating diet. This variation stimulates the metabolism and so I burn fat.
My fridge is always stocked with lean protein (chicken breast, lean beef, ground turkey), salad, fresh & frozen veggies, eggs and berries that are nutrition powerhouses and are naturally healthy. I never leave my house without my Tupperware and I make sure that I eat every three hours.
My Daily Diet:
Meal 1: Eggs
Meal 2: Salmon with Salad
Meal 3: Whey Isolate with Linseed Oil
Meal 4: Fish & Vegetables
Meal 5: Whey Isolate with Dextrose & Peanut Butter
Meal 6: Fish & Vegetables
The supplements I take are from SHREDZ. These are:
• Fat Burner
• BCAAs + Glutamine
• Whey Protein
• Rebuild-PM (zinc, magnesium, vitamin B6) is a sleep supplement with ingredients that support the mind and body
• Beauty (Multivitamin)
• Omega 3
All purchased from www.shredzarmy.eu (get 15% off with code “andrina15”)
What Advice/Tips/Tricks Do You Have For Someone Looking A Flat, Ripped Stomach?
Unfortunately, my stomach is my body’s favourite place to store and hold fat, which is the case for most women.
I recommend training your abss 3-5 times per week to build a strong core. Train your stomach hard and try to get them to “pop out” more: It’s absolutely a combination of both – low body fat to uncover them and training to develop the ab muscles and build what is not there yet.
Do a lot of cardio and make sure you sweat (sweating releases fluids).
What Are Your Favourite Exercises/Tips For Developing That ‘Booty’?
Start with an extensive warm up! Examples of good exercises for both thighs and gluteus muscles are squats, lunges and leg presses. Focus on the glutes – consciously squeeze the glutes hard while performing lunges and squats. This will help the muscle to contract and the fibers to develop. Put your mind into all your exercises, rather than just going through the motions. While doing the leg press, push with your heels and not your forefoot area. While walking, squeeze hard and push with your glutes and it always takes heavy weight to build muscles.
How Do You Handle Setbacks & Bad Days?
Setbacks and bad days happen to everyone. It is extremely improbable that you’re going to achieve any goals without a few setbacks.
Sometimes I want to eat a food I’m not supposed to be eating, or skipping a workout. Every setback make me even stronger and wiser. I try to focus on the positive things in life and get up again.
Where Does Your Motivation Come From?
Progress! Setting small goals for myself is one thing that keeps me motivated. After I started my journey into the fitness world, I also became addicted to helping people. The spark back in their eyes when they achieved those first results, nothing is greater than that feeling. In return, this motivates me to push my limits and to show people that IMPOSSIBLE IS NOTHING.