Anllela Sagra Workout Routine and Diet Plan

Anllela Sagra

Anllela Sagra is a fitness model from Columbia. She grew up wanting to be a model and so she went to college to study fashion. She now has a degree in fashion design from the University of Columbia. Despite prejudice against muscular women in her native country, Sagra decided to get into bodybuilding after meeting another gym enthusiast. Then in 2013, she placed third in her first bodybuilding competition. As she focused on building muscles, she slowed down her regular modeling career and switched to fitness modeling. Her success on social media allowed her to achieve worldwide recognition and in less than a year she has a million followers. Sagra has appeared in numerous fitness magazines, including Fitness Curves and Iron Man. Sagra is a 1Up Nutrition brand ambassador.

Anllela Sagra Body Statistics

  • Birth Year: 1993
  • Birth Date: 6 October
  • Height: 5’9″ (175cm)
  • Weight: 125 – 135lbs (56.7 – 61.2kg)
  • Breasts: 34”
  • Waist: 24”
  • Hips: 33”
  • Body Measurement: 34-24-33

Anllela Sagra

Anllela Sagra Workout Routine

A particular body part that Anllela likes to train the most and is super serious about is her lower body. She trains her glutes twice a week. She likes to be classic when it comes to body movements. She does a lot of deadlifts, squats, weighted kickbacks, and hip thrusts as her main tools to build her athletic physique.

Anllela Sagra Workout 1

But this does not mean that she ignores her upper body. She likes to use a lighter weight for that. She also does a lot of bodyweight workouts and she would often do things like pull-ups, push-ups, bicep curls, and the shoulder press.

Anllela Sagra Workout 1

As for her washboard abs, she also trains them quite regularly. She does a core workout almost every single day after her main workout. Her core workouts include exercises such as hanging leg raises and crunches.

Here is a list of workouts and her workout routine throughout the week:

Beginner Full Body Workout

  • Walking on Treadmill (Warm-Up: 5 to 10 minutes)
  • Barbell Deadlift (4 sets of 10 to 15 reps)
  • Jump Squat (4 sets of 8 to 12 reps)
  • Push Up (4 sets of 8 to 12 reps)
  • Weighted Wall Sit (1/2 minute)

Advanced Full Body Workout

  • Walking on Treadmill (Warm-Up: 5 to 10 minutes)
  • Barbell Overhead Press (4 sets of 8 to 12 reps)
  • Skipping Rope (1/2 minute)
  • Plie Dumbbell Squat (4 sets of 10 to 15 reps)
  • Bodyweight Kickback (4 sets of 12 to 15 reps)
  • Bodyweight Pull Up (4 sets of 6 to 8 reps)
  • Alternating Leg Raise (4 sets of 12 to 15 reps)

Ab Workout

  • Bench Leg Raise (3 sets of 10 to 15 reps)
  • Bicycle Kicks (3 sets of 15 to 20 reps)
  • Hanging Leg Twist (3 sets of 10 to 15 reps)
  • Kneeling Cable Crunch (3 sets of 10 to 15 reps)
  • Side Plank (4 x 30 to 45 seconds)

Leg Workout

  • Seated Leg Extension (3 sets of 8 to 10 reps)
  • Barbell Squat (3 sets of 8 to 10 reps)
  • Barbell Walking Lunge (3 sets of 8 to 10 reps)
  • Stiff Leg Dumbbell Deadlift (3 sets of 8 to 10 reps)
  • Donkey Calf Raise (3 sets of 8 to 10 reps)

That was all about the workout routine that Anllela follows. In the next section, we would discuss some tips and tricks that she uses to stay super consistent. Take a look.

Anllela Sagra Workout Tips and Tricks

Anllela Sagra

Here are some of the tips that Anllela  uses in her daily routine:

Keeping the goal in mind

Sagra was tall and thin which was ok for modeling but to get into fitness she worked out hard to build muscles. She did not lose focus and kept her mind on the goal.

Serious Discipline

Anllela spent at least a year training hard every single day consistently before she signed up for the competition. She says that she did a lot of hard work and never accepted any kind of excuses. She did not listen to hate comments either.

Ignore the Haters

Anllela was initially not supported by the people of her country as fitness modeling and bodybuilding were looked down upon. However, she made her final decision and followed her heart which she says is also one of the best decisions of her life.

Believed in herself

Anllela is someone who believed in herself when no one else did. She thought her body and her muscles are beautiful. She started her own Instagram and Facebook pages where she got supported by millions of fans.

Double Daily Dose

Sagra doesn’t fool around when it comes to working out. She usually hits the gym twice a day for 90 minutes at a stretch.

Lower Body Lover

Sagra’s favorite body part to work is her legs, and she likes classic moves like deadlifts, squats, hip thrusts, and weighted kickbacks.

A lot of bodyweight workouts

For her upper body, Sagra sticks with lighter weights or uses bodyweight. Her favorite workouts are pull-ups, push-ups, curls, and shoulder presses.

 Perfect Core

Anllela has perfect abs and she likes to train them every single day. Sagra does things like crunches and hanging leg raises.

Get Serious

Anllela’s online training program is called  Transformation. It has 3 requirements: carb cycling, high-intensity weight training, and ab circuits. She also asks people who have enrolled in this plan to send a ‘before’ pic as a way to track the amazing transformation.

That was all about the workout tips inspired by Anllela and that you can incorporate into your life too. Moving on to the next section, which is of course about her diet plan and nutrition.

Anllela Sagra Diet Plan

Many models might want to skip meals to get thin but not Anllela. She believes in eating 4 to 6 times a day but she makes sure that she is eating healthily and does not have any cheat meals. She also makes sure to have balanced meals in her diet which includes carbs, proteins, and fats. She wants to feel satisfied and thus have a lot of low-carb options. For fats, she likes to have healthy kinds of fats that include nuts and olives. She believes in the proven “abs are made in the kitchen.” Anllela also says that her ripped figure and washboard abs are mostly because of her good diet.

Anllela Sagra diet

This is the sample meal plan that she eats thought the day. Her meal plans keep on changing but here is a sample meal plan that she varies:

1st Meal

1 Whole egg, 3 cups Egg whites, and A bowl of Fruit

2nd Meal

1 cup of water and 1 scoop of Pre-workout

3rd Meal

1 scoop Whey protein powder, Almond Butter, and Greek yogurt

4th Meal

4-ounce Grilled chicken breast and Steamed Vegetables

5th Meal

4-ounce Grilled Salmon, Salad, Nuts, Olives, Peppers, Onions, Tomatoes, and Salad

6th Meal

1 Whole egg, 3 cups Egg whites, and Steamed Vegetables

Anllela Sagra

What to Eat

Here is a list of food that Anllela adds to her diet:

  • Lean Protein
  • Chicken Breast
  • Salmon
  • Eggs
  • Egg Whites
  • Low-carb Vegetables
  • Salads
  • Avocados
  • Olive Oil
  • Greek Yogurt
  • Nuts
  • Fruit
  • Coffee
  • Whey Protein

What to Avoid

A few food and food groups that Anllela  likes to avoid completely include:

  • Carbs (on certain days)
  • Refined Sugar
  • Processed Foods
  • Fast Food
  • Greasy Foods
  • Junk Food
  • Hydrogenated Oils
  • Artificial Ingredients
  • Chemicals

That was all about the diet plan that Anllela follows. As seen above, it is quite healthy and balanced. Below we will talk about the diet tips that Anllela gives out to her followers.

Anllela Sagra Diet Tips

Anllela Sagra

In this section, we will talk about the various diet tips that Anllela has to offer to her followers.

Carb Cycling

There are various ways in which Anllela does carb cycling. She would not eat any carbs on the first day. On the second day she would add some to her diet and on the third day, she would eat normally. She then repeats the cycle because she does not want herself to be depilated with carbs and replenish her glycogen stores.

Protein Power

Anllela makes sure to eat loads of egg whites, grilled chicken, and salmon to replenish her protein sources. When she is feeling like having something sweet, she would take a protein bar. It helps her to keep her metabolism moving and keeps her full.

Timed Cheats

Anllela makes sure to keep some days aside for her cheat meal. Her favorite meals are cheesecake, burgers, and fries.

Eat Without Hesitation

She makes sure that she eats without hesitation. She works quite contrarily to the popular fad diet methods. She does not want to skip one meal and then overeat in the other as it hurts her metabolism. Anllela says that it stores more fat in the body.

That was all about the tips that she gives out to people who aspire to be like her. But below is a list of supplements that she takes to add to her physique.

Anllela Sagra Nutrition and Supplements

Anllela Sagra

In this section, we will discuss the nutrients and supplements that Anllela adds to her existing diet because of her tough body-building workouts and schedules.

Protein

Sagra is a brand ambassador of supplement brand 1Up. She has protein shakes every day especially after her workouts to help build muscle and feel satisfied. 1Up has a variety of proteins: whey, iso, and plant-based.

Pre-Workout

While she drinks protein after her workout, her before workout snack consists of a pre-workout. It helps her stay energetic throughout the workout routine which could be pretty strenuous.

BCAAS + Glutamine + Collagen

BCAAs or branched-chain amino acids are superb for athletes because they help to enhance the muscles and build endurance. It also helps t build up stamina and even reduce your recovery time. Collagen helps to support joint health as bodybuilding can get quite stressful for your joints.

That was all about their workout routine and diet plan of Anllela. As we can see that she sticks to basics quite a lot and that is the secret to her ripped physique too.

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