'Video in 4K 2160p 60fps *************************Credits********************************* YouTube: https://www.youtube.com/c/Patricia%C3%81lamo/videos Instagram: https://www.instagram.com/patriciaalamo_fitness/ ****************************************************************** If any owners of clips used in the video have any problems and want me to delete any fragment or video I have no problem doing that asap. Please contact me at [email protected]. ************************************************************************* Born and raised in Madrid (Spain), Patricia Álamo is a fitness model, sponsored athlete, and personal trainer. She’s a respected figure in the Spanish bodybuilding scene due to her impressive physique. Her dedication to the sport has attracted thousands of followers on social media. While Patricia’s ripped physique is an example of what can be achieved with hard work, bodybuilding was not always a part of her life. Before this, she was admittedly unfit and ate an unhealthy diet. Fortunately, this all changed when she began to attend her local gym with friends, and from then on, she was ‘hooked.’ Athlete Statistics: WEIGHT: 115 - 125lbs (52.2 - 56.7kg) HEIGHT: 5\'2\" (157.5cm) NATIONALITY: Spanish PROFESSION: Fitness Model, Online coach, Personal Trainer Training Squats Patricia prides herself on her awesome legs, and core muscles. One of her favorite exercises are the squats. Patricia says this exercise works the whole body when done correctly – such as the glutes, hamstrings, quads, and core. Her training routine includes one leg day every week. This way, Patricia makes sure her lower body is constantly growing. Even though she trains with a lot of intensity most days of the week, she believes rest is crucial to growth. Without adequate rest following these heavy workouts, she won’t be ready for the next days session. Because of this, she tries to get to get at least 8 hours of quality sleep each night. Seated Rows Combined with her leg sessions which put her body in an anabolic state, Patricia also incorporates rested rows into her weekly schedule. Patricia uses rows to improve her upper body strength for hitting her lats, rhomboids, rear delts, traps, and biceps all at once. In order to see the full benefits of these compound exercises, her pre and post workout nutrition plays a huge role in her success. Nutrition Favorite Meal Patricia knows the importance of nutrition when sculpting a great figure. She eats a traditionally Spanish diet, and regularly provides fans with recipes for protein packed meals. An example of her diet is below. Patricia’s Pasta Ingredients: Tomatoes x3 Onion x1 Garlic Thyme 1 package of konjac tagliatelle 100g of veal Himalayan salt Supplement Stack Patricia also uses supplements, as she says they’re crucial in maintaining her toned figure. She uses them to help her through her daily workouts. Her supplement stack also ensures her immune system is properly functioning. Her usual stack is below. Pre-Workout Whey Protein Isolate Multivitamins BCAA’s Music
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