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Interview Mariana Duarte

Interview with athlete Mariana Duarte.

  • Name: Mariana Duarte
  • Age: 25 Years
  • Height: 1,65m
  • Weight: 64kg

How and why did you start training?

My interest in the gym started for the 1st time around 14/15 years old, I don't know for sure.

I never felt good about my appearance, but from an early age I was always a person who, when he wants something, doesn't just regret it, but seeks solutions to achieve what he wants and so it was.

I saw that it was in the gym that I was going to achieve my transformation.

In the early days I walked a little adrift, I wasn't sure how and what to do, I still gave up, then I returned at the age of 18 and from then on, never left, but there was a long journey full of battles and achievements also with some less good times.

It is complicated because there is a lot to learn, test and fail.

Even today I know that there is a lot I have to learn about nutrition, training and supplements to continue to evolve.

mariana duarte interview

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What kind of food do you follow?

I follow a clear special diet.

I often say that I diet, but I think that term is wrong, because diet is for a certain time, diet is something for life, it is a commitment we make when changing our diet to something healthy and super controlled.

I count calories and macronutrients (hydrates, fat, protein) daily in order to do the same every day.

By changing the objective, sometimes I have more calories and sometimes less, the macros can also vary.

Diet example:

Meal 1

Protein pancakes:

  • 150g clear
  • 1/2 vanilla protein scoop
  • 25g oats
  • Topping: 1 banana and 10g peanut butter

Meal 2

  • 100g Roasted pork loin (clean)
  • Lettuce salad and 100g tomato
  • 5 unsalted rice toasts

Meal 3

  • Protein mousse
  • 1 apple

Meal 4

Protein pancakes with:

  • 150g clear
  • 1/2 vanilla protein scoop
  • 25g oats
  • Topping: 100g cottage + cinnamon + sweetener

Meal 5

  • Lettuce and spinach leaves
  • 50g strawberries
  • 100g chicken
  • 20g fetta cheese
  • Lemon juice sauce and dijon mustard

mariana duarte diet

What kind of training do you follow?

Bodybuilding always, cardio increase when I'm in the "Cut" phase (fat loss), now as for the types of training I've tried several, I vary, I confess that this part I perceive little at a theoretical level because I have someone who accompanies me so much at the level of training as food.

I don't like to explain it to myself, which I still don't understand;) but now I train hard and hard: P.

Training example

  • Heating – 5 minutes on the treadmill
  • 4 supports in smith – 4 sets x 10 repetitions
  • Hip thrust – 4 sets x 10 reps
  • Adductors – 4 sets x 15 repetitions
  • Abductors – 4 sets x 15 repetitions
  • 20 minutes – Cardio HIIT
  • Stretches

mariana duarte workout

What are the main differences when you want to gain weight and when you want to lose fat?

Especially food.

First we have to find our maintenance calories, that is, the calories we spend just because we are basically alive.

After that, either we increase X calories so we can increase weight (always careful not to increase too much fat at this stage), or we decrease X calories to lose the fat and highlight the muscles we have gained (always with care to keep the our whole lean mass).

As for training, which is normally increasing, we work towards hypertrophy and reduce cardio slightly or totally.

As for the drying phases, we maintain a good bodybuilding workout (which with few calories we end up having less strength and therefore less loads) and we increase the cardio, for cardio only days, fasting cardio, post workout cardio.

Now I am in this phase of losing fat, so I do. It's what has worked for me. I train to maintain my muscles and then during the whole week, I have a good dose of cardio.

mariana duarte ginasio

Where does your motivation come from?

I don't even know!

I think that, to take this seriously, we have to be a little “crazy”: P.

My motivation comes from the desire to want to overcome myself, to want to be better every day, to like to see changes and to want more and more.

In short, I like to take better care of myself, my body is the one who carries my soul and the person I am, why not take care of him in the best way?

This is also addictive and the motivation comes from there too.

Not counting some idols that I have that make me want to get there too and because one day they told me it would be impossible and today I am here to prove the opposite: P I'm not as I want to, but I've changed a lot.

What supplements do you use?

I use some supplementation, the main one is protein. Post workout whey, and a protein mix to replace meals or even to make certain recipes and increase their protein content (pancakes, porridge ..).

I use Glutamine, BCAA's and a fatburner from time to time.

Multivitamin also mainly because whoever makes these diets tends to make the body lack some vitamin.

mariana duarte

Any tips in particular for those just starting out?

Trace your objective very well and go in search of your dream. Keep in mind that it is not easy, and that the battle will be arduous.

Not every day will be victorious, there will be disappointments, tiredness, demotivation and everything else, but what will determine the true desire to achieve your goals will be to continue to fight even with all these stones on the way!

So put yourself to the test, and be amazed at the strength that you will discover and that you thought you didn't have.

Always believe in yourself, and there is a phase that I particularly love:

"We become what we think about.”

I managed to prove it to myself, so you will too!

If you need help, I'm available to do my best to do that, just go to my facebook page https://www.facebook.com/mariana.d.duarte.1 and follow my fight.

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