Ananda Nogueira is a Brazilian female fitness model and online figure. With her photos and videos on social media, Ananda sets an example for everyone who’s passionate about training hard, eating healthily, and looking awesome.
In many of her videos, Ananda likes showing her workouts in the gym. This way she hopes to inspire others to train, but also show them how to exercise correctly.
Ananda is someone who likes to set new goals in front of herself. This includes not only her own personal ambitions but also helping her fans achieve their dream physiques.
Needless to say, Ananda lives a lifestyle she enjoys and is passionate about spreading her influence to as many people as she can.
This is her story:
|125 – 135lbs (56.7 – 61.2kg)||5’5″ (165cm)||Brazilian||Fitness Model, Sponsored Fitness Athlete|
|Weight||125 – 135lbs (56.7 – 61.2kg)|
|Profession||Fitness Model, Sponsored Fitness Athlete|
Start of Transformation
Ananda might boast a lean and amazing figure today, but she had to work hard to get it. Before she embarked on her fitness journey, Ananda didn’t look and feel how she wanted.
One day though, she realized she wanted to make a change in her life. She gave fitness a try, and it wasn’t long before it became her ‘addiction’. She started training regularly and became infatuated with learning more about her new lifestyle.
Learning the Ropes
Although Ananda quickly fell in love with fitness and the results it brought her, she was still new to the world of weightlifting. In fact, initially, she didn’t do any weight training. Her workouts only consisted of cardio and some light bodyweight exercises.
However, as she became comfortable with more advanced exercises, Ananda started to notice more and more progress in her physique.
One day, she looked at herself in the mirror and felt proud of all the results that her hard work had brought her. But this was only still the beginning for Ananda.
Gaining Influence on Social Media
As Ananda continued to progress on her fitness journey, she began to share everything with people on social media.
Unexpectedly, she started attracting more and more fans to her profiles, which eventually enabled Ananda to make fitness her full-time job. A
At one point, Ananda decided to become a coach for others who were looking to build healthy and fit physiques, just like she did.
Day after day, Ananda continues to push her limits while inspiring others along the way.
She’s already miles ahead of where she was prior to her fitness journey, but is always looking to grow more and do better.
With this kind of mentality, she’ll be sure to reach even greater heights in the years to come.
Ananda visits the gym 3-5 times per week. She’ll focus on resistance training in the gym, while dedicating 1-2 days per week to light cardio outdoors.
However, Ananda will also have at least one rest day per week to let her body heal and recover.
In terms of her training style, Ananda loves to lift heavy, which she says is “very empowering.” It’s not unusual for Ananda to do squats and deadlifts that are double her body weight.
However, she pays equal attention to her form, which ensures optimal results and longevity in fitness.
Ananda’s training consists of multiple exercises, including:
- Resistance training (squats, deadlifts, glute machine kickbacks, etc.)
- Cardio (bike cycling, treadmill running, HIIT sprints)
- Other drills (stretching, pilates, and yoga)
By combining these exercises, Ananda maintains a strong, lean, and highly functional physique.
Reps & Training Volume
In terms of specifics, Ananda likes to focus on her legs and glutes with squats, doing 8-12 reps at a moderate weight. She’ll do about 3-4 sets per exercise.
With a high training volume of 20-30 sets per workout, it’s clear Amanda likes to keep things intense and hard in the gym. This is the mentality she tries to apply to all areas of her life – always aiming to push herself in anything she does.
A fitness model like Ananda constantly evolves her training routine to keep the ‘gains’ coming. Here’s what a standard workout routine for an athlete like her might look:
- Monday: Legs AM, Outdoor Cardio PM
- Tuesday: Arms and Shoulders
- Wednesday: Abs & Calves
- Thursday: Legs AM, Long Walks PM
- Friday: Back & Chest
- Saturday: Legs and Calves (light day)
- Sunday: Rest
While not every athlete will stretch after their workouts, Ananda prioritizes stretching for one simple reason: it keeps her injury-free. Stretching helps to boost blood flow to Ananda’s muscles, along with boosting their flexibility – this all increases her resistance to injuries from training, and improves recovery.
While Ananda Nogueira bases her diet on whole and unprocessed foods, she also enjoys her life as much as possible. Two times per week, she’ll eat her favorite ‘cheat meal’. This keeps her metabolism ticking nicely and fills in any nutrient gaps that might come from her otherwise strict dieting. Some typical foods in Ananda’s meal plan include:
- Turkey breast
- Lean white fish
- Organic pasture-raised eggs
Day of Eating
Ananda doesn’t always eat the same. As a model, she’s often traveling and has to be extra diligent with her nutrition.
Generally speaking though, after waking up, she might have a morning smoothie consisting of fresh fruits and vegetables. This kind of drink is high in various nutrients that boost her metabolism and give her energy for the day ahead.
For breakfast, she might have one whole egg and two egg whites with spinach. For carbs, she’ll load up on whole grains and berries. Her healthy fats mainly come from avocados and nuts.
She tends to have her carb-heavy meals around her workouts which prevents carbs from spilling into her fat stores – instead, going straight to her muscles for energy.
For lunch she’ll have some lean meat with vegetables. When she’s hungry, Ananda likes to snack on low glycemic fruits and nuts. For dinner, she’ll have something light, such as tuna or some cottage cheese. She also might have a protein shake or two during the day to keep her muscles strong and lean.
Example Diet Plan
- 1st Meal: Egg whites, spinach and a side of berries
- 2nd Meal: Chicken breast, walnuts, mushrooms, and green salad
- 3rd Meal: Quinoa with beef steak and avocado on the side
- 4th Meal: A banana and some berries
- 5th Meal: Protein shake and nuts
- 6th Meal: Tuna & salad
Ananda’s supplement stack is fairly basic, consisting of only whey protein and an occasional multivitamin. The reason for this is that she prefers to get most of the nutrients from whole foods.
Ananda only uses supplements during times when her body needs extra support, be it due to her hard training or busy lifestyle of a model.
Idols and Influences
Although she has her own influences and inspirations, Ananda is a role model in her own right. Ananda’s fans follow her for not only training and nutrition advice but also the inspiration to become their own greatest versions – both in and out of the gym.
What we can learn from Ananda Nogueira
Ananda Nogueira is proof that balance is key to a sustainable fitness lifestyle. She eats healthy but doesn’t restrict herself from eating her favorite foods a couple of times per week.
What we can learn from Ananda is this;
While it’s important to stay on track with your goals, don’t forget to also reward yourself for your hard work along the way.