Yaime Perez Workout Routine and Diet Plan

Cuban athlete Yaime Pérez Tellez, seldom perceived as “Yaimi”, specialized in the discus throw. She was born on 29 May 1991. At the 2010 World Junior Athletics Tournament, she won the gold medal, and then she obtained her first title as a senior at the regional 2011 ALBA Games. Athlete Pérez represented Cuba at the 2013 World Athletics Championships, concluding eleventh in the final. During the 2014 season, she appeared as a top performer by winning a silver medal at the Central American and Caribbean Games and placing fifth at the 2014 IAAF Continental Cup. Perez won her first IAAF Diamond League meeting as a professional athlete in 2015, defeating world and Olympic champion Sandra Perkovic through a throw of 67.13 meters (220 feet 2 inches + 3 inches), her eighth-best throw in her career.

 

Yaime Perez   

At the 2019 World Championships, she carried home the gold medal, and she acquired the bronze at the 2020 Summer Olympics.

In this article, we would go deep into the daily routine of this Olympic champion and discover for ourselves her winner strategy to prepare for competitions. Thus we would include some workout routines, diet plans, and other tips which she offers to her fans and family who are following the same path as her.

Yaime Perez Statistics

  • Birth Year: 1991 (age 30)
  • Birth Date: 29 May
  • Height: 1.72 m (5 ft 8 in)
  • Weight: 86 kg (190 lb)

Yaime Perez Awards and Achievements

Olympic Games
Bronze medal – third place 2020 Tokyo Discus throw
World Championships
Gold medal – first place 2019 Doha Discus throw
Continental Cup
Gold medal – first place 2018 Ostrava Discus throw
Pan American Games
Gold medal – first place 2019 Lima Discus throw
Silver medal – second place 2015 Toronto Discus throw

Personal bests

  • Shot put: 13.88 m (45 ft 6+14 in) (2008)
  • Discus throw: 69.39 m (227 ft 7+34 in) (2019)

Yaime Perez

Yaime Perez Workout Routine

Yaime Pérez is a hardcore worker. She would prepare really well for her competitions and her workout routine explains the same thing. Even though she has not spoken much about her routine on social media or interviews, we have gathered some information on what kind of workout does she do in her training.

Yaime Perez

She follows various kinds of patterns thought the week and her workout routine keeps on changing. However, she especially focuses on two body parts which are the abs as well as the upper body and lower body. However, she would also do full-body workouts. Her training session completely depends on what kind of workout she is looking to do. Here is a sample workout from her routine:

Core Workout

Your muscles will be enlightened every day in this core exercise. It normally takes around 15 to 20 minutes to finish it. It’s a circuit-based routine, so there will be no rest before you complete the whole round. Now, let’s look at the exercise you’ll be able to do.

Sets: 3

Reps: 20

Rest time following the set: one-minute

  • Suitcase crunches
  • Cross crunches
  • Leg raises to side to side whippers
  • Medicine ball Russian twist
  • Leg throws
  • Plank walk
  • Plank hold

Upper Body Workout:

Warming your body up first is the most certified and easiest way to develop your body for a workout. Any exercise that enhances circulation and targets your workout muscles will be most advantageous.

If you are working on an upper-body workout, this may mean arm circles, windmills, arm swings, and spinal rotations. Furthermore, light cardio exercises like walking or jogging in place can manage your heart and increase blood circulation. Approximately eight to twelve minutes are necessitated for a person to fully warm up, according to the American Council on Practice. As you warm up, you can begin converging on specific arm exercises, back exercises, chest exercises, and shoulder exercises.

1. Dumbbell curls

Targets: biceps

  1. Standing or sitting with dumbbells in each hand, arms at your sides, and feet shoulder-width apart make this exercise productive.
  2. As you revolve the dumbbells, make sure your palms are facing your body. Keep your elbows close to your torso. You are now in the starting position.
  3. Taking a deep breath, curl the weights upward while contracting your biceps when you exhale.
  4. Once you have reached the top of the curl, pause before reverting to your starting position.
  5. Repetition is between 10 and 15 times. Sets of 2 to 3 should be achieved.

2. Triceps kickback

Targets: triceps

  1. As you stand, hold a dumbbell in each hand with palms facing each other. Maintain a trivial bend in your knees.
  2. While keeping your spine straight, bend forward at your waist so that your torso is nearly conforming to the ground. Make sure you involve your core.
  3. Keeping your head level with your spine, keeping your upper arms close to your body, and your forearms bent forward is key when doing this.
  4. By exhaling, extend your upper arms while straightening your elbows by lengthening your forearms backward and battling your triceps.
  5. Retain your breath for a moment then inhale and return to your starting point.
  6. Repetition is between 10 and 15 times. Sets of 2 to 3 should be implemented.

Yaime Perez

3. Triceps dip

Targets: triceps and shoulders

  1. Ensure that you are sitting in a strong chair. Spread your feet flat on the floor with your arms by your sides.
  2. Grips the seat’s front with your palms facing down nearby your hips.
  3. Grasp the seat while transporting your body from the chair. Your hips should be relaxed, your glutes should be floating over the ground, and your knees should be slightly bent. It is important for you to extend your arms to their full extent and to support the weight of your body.
  4. Take a deep breath, then lower your body so that your elbows appear at a 90-degree angle.
  5. Exhale as you pause at the bottom, and then compress your triceps as you push yourself back to the starting position.
  6. Several times per day, rehearse for 10 to 15 minutes. The set should be completed two to three times.

4. Resistance band pull apart

Targets: back, biceps, triceps, and shoulders

  1. Standing with your arms out in front of you, retain your chest high.
  2. Place a resistance band tight linking your hands and hold it parallel to the ground.
  3. While keeping both arms straight, move your arms outward so the band is pulled toward your chest. Start this movement from the middle of your back.
  4. Ensure that your spine remains upright when you squeeze your shoulder blades together. Take a moment to pause, then slowly return to your starting position.
  5. 12 to 15 repetitions are sufficient. 2 to 3 sets are suggested.

5. Two-arm dumbbell row

Targets: back, biceps, triceps, and shoulders

  1. Stand with your feet shoulder-width apart and pull up a dumbbell in each hand.
  2. Bring your body forward by bending at the waist while bending your knees slightly. The dumbbells should be close to your knees with your arms extended. Make sure your core is involved during all movements.
  3. Engage the muscles in your back, bend your arms, and pull the dumbbells toward your side while keeping your upper body still. Strive to strike your ribcage.
  4. Hold the top for a while and squeeze.
  5. Put the weights back into the starting position moderately.
  6. Ten or twelve repetitions are expected. Do at least two to three sets.

6. Wall angels

Targets: back, neck, and shoulders

  1. Face a wall with your head, upper back, shoulders, and butt strongly pressed against it. In order to position yourself correctly, you can deviate a little bit away from the wall so that your feet are away from the wall. Maintain a trivial bend in your knees.
  2. Put your hands against the wall and extend your arms straight above your head. You are now in the starting position.
  3. Pull your arms down towards your shoulders as you compress the muscles of your midback. Maintain your body’s firm contact with the wall during the complete movement.
  4. You should be able to push your arms down the wall until they are slightly lower than your shoulders. While still pressing yourself against the wall, hold this posture for a short moment, then slide your arms back up to their starting positions.
  5. Follow the same method 15 to 20 times. Two to three rounds should be done.

7. Chest press

Targets: chest, shoulders, triceps

  1. Place a light dumbbell in each hand while lying on a workout mat with your knees bent. It is also probable to do this exercise on a bench.
  2. Raise your elbows to 90 degrees while the back of your arms relaxes on the ground. Make sure the dumbbells are over your chest.
  3. Breathe in deeply, then exhale and extend your arms until almost reaching the dumbbells.
  4. Take a moment to pause, then go back to your opening position.
  5. This should happen 10 to 15 times. Complete two to three sets.

8. Mountain climbers

Targets: chest, shoulders, arms, core, and back

  1. Position yourself in a plank or pushup posture. Maintain a good position by keeping your hands under your shoulders, engaging your core and glutes, keeping your hips straightened with your shoulders, and keeping your feet hip-width apart.
  2. Draw your right knee toward your chest immediately. Bring the left knee through your chest as you shove it back.
  3. As you shuffle between legs, keep a quick pace.
  4. Then repeat the process for another 20 to 40 seconds. Sets of 2 to 3 should be achieved.

9. Dumbbell front raise

Targets: shoulders, specifically the anterior deltoid muscles

  1. A light dumbbell should be held in each hand.
  2. With your elbows straight or slightly bent, place the dumbbells in front of your upper legs.
  3. Assemble dumbbells by bringing them forward and upward until elbows are over the horizontal line.
  4. Lower yourself to your starting position.
  5. Repetition is between 10 and 15 times. Three sets are required.

10. Deltoid raise

Targets: shoulders, biceps, and triceps

  1. Stand with the feet hip-width apart and the knees slightly bent. Your palms should be facing your thighs as you hold dumbbells along your body.
  2. Focus on engaging your core while leaning forward at the waist.
  3. Bring your hands out to the sides until they form a “T,” and raise your hands until they reach shoulder level.
  4. Put yourself back where you started.
  5. Repetition should be 10 to 15 times. Performing 2 to 3 sets is recommended.

Yaime Perez

That was all about the workout routine that Yaime Pérez follows throughout the week. She also has some workout tips and tricks that she follows and which helps her perform better too. Thus in the next section, we will talk about all the tips and tricks that Yaime Pérez shares with the world beyond her gym.

Yaime Perez Workout Tips and Tricks

In this section, we will talk about the workout tips that helped Yaime Pérez and still helps her to be on the top of her game. She has not shared her workout tips explicitly but her working ethics brings out these principles quite apparently to the fans who follow her. Thus take a look below:

  • Warm-up and cool down. When you warm up before beginning any stability workout, you prepare your body ready to exercise while reducing your danger of getting injured. Get your heart rate up by doing some cardio or progressive stretching for at least 5 to 8 minutes. Once you have completed your workout, take a few minutes to expand and cool down.
  • Focus on your form. According to Miller, your main focus should be on your order or technique when you start an appropriate workout routine. You can eventually raise the weight and increase the sets as your determination, persistence, and strength increase.
  • Engage your core. Core strength is inevitable for each exercise recorded above to keep your lower back supported. Make sure that you involve your abdominal muscles before every lift, and make sure that they remain engaged throughout the exercise.
  • Tire Your Muscles. Each set of exercises should be strained to near “failure”. A failure is when you are fatigued and cannot do one more repetition in a set. While doing a three-set exercise, you might commence with higher weights for 15 repetitions in the first set, then lessen your weight during each succeeding set by 2 so that your last set is 11 repetitions which is a good idea. You should accomplish your best application during each set regardless of your tiredness.

  • Stop if you feel pain. Your muscles will be stimulated during upper body exercises, and you might feel slightly painful, but you shouldn’t feel discomfort. Stop and take a close look at the problem if you confront it. You might reconsider working with a personal trainer if you feel uncomfortable because of improper practice. Using an orthopedic orthosis may alleviate your pain. However, if your pain still persists, consult your doctor or physical therapist.

Yaime Perez

That was all about the workout tips that Yaime Pérez follows in her routine. In the next section, we will talk about what fuels her up. Thus in the next part, we will talk more about what she eats and how she eats it. Stay tuned.

Yaime Perez Diet Plan

Yaime Pérez makes sure that she is well-nourished and so she would make sure to follow a good diet plan. She does not stick to the diet plan all the time but one of her goals is to follow a diet that is nourishing and which is complete in all the major macros. Therefore, she needs to eat protein, carbs, and fats in every meal. She also looks after her vitamin and mineral intake too.

Without further ado, we will talk about what Yaime Pérez eats in a day. Her diet keeps one hanging according to various factors like traveling and her training schedule, but more or less, her diet principle remains the same. Thus here is a sample diet plan of what Yaime Pérez follows in her daily routine:

Sample 1: 

Breakfast

  • Oats with fruit and a scoop of protein powder

Snacks

  • Protein smoothie

Lunch

  • Chicken
  • Rice
  • Veggies

Evening Snack

  • Salad

Dinner

  • Salmon or Turkey
  • Rice
  • Veggies

Sample 2:

  • Pre-workout meal: 16 ounces of chocolate milk, beans, and/or lean meats on whole-grain bread, fruits, and nuts
  • Pre-workout snack: Eight ounces of milk or protein shake, granola bar or fruit
  • During practice or competition: Eight ounces of water per 20 minutes of activity; eight ounces of sports drink with electrolytes per hour
  • Post-workout snack: Fruit, yogurt, and granola bar; pretzels or bagel with peanut butter; or 16-ounce meal replacement bar with protein and carbohydrates
  • Post-workout meal: Lean meat or grilled fish, vegetables and whole-grain pasta, rice or bread
  • Evening snack: Fruit, cheese slices, or chocolate milk.

Yaime Perez

That was all bout the diet plan that Yaime Pérez follows. Yaime Pérez also takes a cheat meal now and then and eats what she likes. She is not the kind who will limit her diet. Thus in the next section, we will talk about the diet tips that she likes to include in her daily routine. We will discuss it right away.

Yaime Perez Diet Tips

In this section, we will talk about the diet tips and tricks that are followed by Yaime Pérez daily. She follows quite a great diet plan which is assisted by such diet tips and tricks. Take a look ahead:

This was all about the diet plan that was followed by Yaime Pérez on her off days and her competition days. Besides this, she also takes some supplements to append her diet and her requirements which are discussed in the session below.

Yaime Perez Nutrition and Supplements

This section comprises everything that is needed by Yaime Pérez to supplement her diet. She uses all of these supplements to maintain a balance of nutrients in her daily routine. Thus we have explained why she takes them and how it helps her stay at the top of her game. Take a look:

Protein

Equipping athletes with athletic performance, muscle building, and fat loss are some of the advantages of whey protein. The best natural sources are milk protein from whey and casein, which comprises branched-chain amino acids (BCAAs) in larger quantities than vegan food sources. Among the amino acids in a shake, leucine is the most essential, as it is critical while synthesizing proteins. If you are concerned about the price, know that some brands bulk out their powders with other amino acids, but they are not as powerful as leucine in building muscle, so make sure you read the label carefully to identify leucine as the main amino acid. When feasible, acquire a protein isolate in place of a concentrate or hydrolyzed product because it’s somewhat purer.

Creatine

Strength can be developed with pure creatine monohydrate, which has been the most examined and researched supplement. The effect of this is to improve your ability to complete more repetitions in a workout, enhance your power output, and increase water retention in your muscles, referred to as cellular swelling as it helps in muscle growth.

Vitamin D

In general, vitamin D isn’t needed to supplement only if your diet includes enough vitamin D and you get plenty of sunlight exposure. But in the UK, it can be challenging to receive the necessary sunlight during the winter, especially outside the summer season. If you want to make sure you are getting enough vitamin D, make sure you do it all year round, not just in the winter. Speak to your doctor, or try a test like the one available at vitamindtest.org.uk. A low testosterone level corresponds with low levels of estrogen. The provision of supplements will enable you to achieve this, as well as intensifying training performance.

Vitamin K2

Among the nutrients found in green, leafy vegetables are vitamin K1, while K2 is seen in animal products, especially livers. Calcium builds up in the blood vessels as well as in the bones, leading to calcification of arteries and heart disease. Therefore, exercising can help regenerate bone strength and lower calcium buildup in the blood vessels. In particular, supplementation will help vegetarians who miss out on these nutrients if they eat animal products.

Yaime Perez

Beta-alanine

There isn’t as much analysis on beta-amino acids as creatine. They supposedly help with resistance and muscle building, but it’s less examined than creatine. In addition to buffering lactic acid, it also supports you to accomplish more reps and stay motivated.

Berberine

Despite the fact that few people know about it, it is one of the most potent supplements obtainable. An insulin sensitivity-improving pharmaceutical drug, it is accepted as a medication for diabetes. You may benefit from taking berberine if you have insulin resistance or put on weight effortlessly. Check with your physician if you have high blood sugar or can increase weight easily.

Magnesium

Magnesium is an important element of over 300 different chemical reactions within the body. Seeds, nuts, leafy green vegetables, dark chocolate, and coffee are all great sources of B vitamins, but if you’re deficient, they can influence your energy, your bones, your nervous system, and your blood sugar levels. It has been confirmed that magnesium supplements can promote muscle contraction and recovery and that they can positively influence blood pressure.

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