Ms. Namita Nayyar:
How your experience and background of many years in Professional bikini competitions and being a ANBF WNBF ( INBF) Professional bikini athlete has helped you in carving your present profession of being a fitness model, actress and a dancer?
Ms. Zhanna Striano:
My first bikini competition was at the end of last year, I got my Pro cards this summer – so I don’t have many years of experience in Professional Bikini competitions.
I always was into modeling and dancing but better physical shape is obviously a huge plus in these professions. Lately my modeling themes moved into fitness direction. Also with this sporty shape I enjoy rocking those bikini fashion shows and beach photo shoots.
Ms. Namita Nayyar:
Share your exercise routine that you do to maintain such a bikini perfect physique?
Ms. Zhanna Striano:
The secret is in shocking your body. One day I do many reps with small weight in order to get a pump, another day I can go heavy on compound movements or add some plyometric exercises. Glutes are very important for bikini competitor that’s why hip trust, squats, deadlift and sumo deadlift are exercises that you can’t skip.
Ms. Namita Nayyar:
What is your diet? Do you take a particular fixed regulated diet comprising of nutrients and vitamins to keep you in perfect health?
Ms. Zhanna Striano:
My diet is not fixed. I am just sticking with healthy foods and healthy cooking. I grill and bake instead of frying food, I pick lean meat and fish instead of fatty meat. When we talk about diet for athletes we should definitely pay attention to complex carbohydrates. That’s why it is very important to increase in your diet the amount of such products as brown rice, buckwheat, barley, quinoa, oatmeal, whole wheat pasta and decrease the amount of sweets and deserts.
My diet varies from off season period to competition period. During my preparation for competition my diet is much more strict. I exclude all dairy, nuts, fruits, red meat, sweets.
My ratio mostly consist of chicken, fish, avocado, vegetables and only complex carbs. As an athlete I take BCAA during training in the gym, hydrolyzed protein right after training and casein before going to sleep.
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