Anllela Sagra is a Colombian fitness model. She is very popular on her social media, having reached millions of followers on both twitter and Instagram.
Her love for the gym and weight training allowed her to come third place in her first fitness bikini competition. She managed to do very well in a short period of time but Anllela preferred a career as a fitness model rather than a bodybuilder. Being as popular as she is in the fitness world, we can agree she made the right choice.
Anllela doesn’t do much weight training on her upper body anymore and focuses on doing body-weight exercises. This gives her a more aesthetic figure for fitness modelling. She’s worked with various different brands throughout her career, including VPX sports, H&M and Bang Energy.
She has also featured on the cover of a few fitness magazines, like Women fitness, Latin heat and Fitness curves.
Anllela Sagra Profile
| Date of Birth | October 6 1993 |
| Height | 1.75m / 5ft 9″ |
| Body Measurements(Chest/Waist/Hips) | 34/ 24/ 34 (inches) |
| Weight | 57kg / 126 lb |
Diet Plan
A lot of people think the best way to get thin is to have less meals, but not for Anllela. She eats 4-6 times a day, with small portions each meal. She has protein at every meal to build muscle and to help her feel satisfied, along with complex carbs.
Her go to source of protein are egg whites, grilled chicken breast and salmon. She also has a protein shake after each workout and often has a protein bar when she wants to snack.
Anllela Sagra’s body fat percentage is around 10%. She has very low body fat, with an extremely ripped physique and great muscle definition. For most women 10% is generally the lowest level of body fat they would aim for, unless competing as a bodybuilder.
However, this level of body fat would be incredibly difficult to maintain without following a very restrictive diet. Anllela’s diet is high in protein and low in carbs, even avoiding carbs all together on certain days. She say’s her ripped figure is 80% thanks to her diet.
She avoids processed and greasy foods. As for fats, she sticks with the healthy kind that comes from nuts, olives, and Greek yogurt. Anllela has a cheat meal once every couple of weeks to keep a balance, with her main being cheesecake.
| Breakfast | One egg, a cup off egg-whites, pre-workout shake, fresh fruits (berries, banana) |
| Snack | One scoop of whey protein powder, toast with almond butter, and Greek yogurt |
| Lunch | Grilled chicken breast, steamed vegetables |
| Snack | Vegetables, cup off egg whites |
| Dinner | Salmon with green vegetable salad, olive oil, tomatoes, bell pepper, onions |
Anllela’s diet isn’t the same every day, though she does try including proteins in every meal she also does carb cycling. It’s a popular fat-burning method, with several ways of doing it by following a monthly, weekly, or daily plan. It essentially creates a carb deficit in your body, which then forces fats to be used as an energy source.
She usually tries to eat zero carbs on Monday’s, with very few carbs on Tuesday. On Thursday’s she tries to add a moderate amount of carbs within her diet. She repeats this weekly without fail to maintain her low body fat.
Weight loss tips
Her diet includes eating 4-6 small meals a day rather than 3 bigger meals, which provides her with adequate energy and stops her from over eating.
She also stays away from fast food and deep-fried food since they are high in saturated fat. As well as being unhealthy, they are harder to burn off with her workouts.
Her slim figure is thanks to her nutritional understanding. Whilst she does have a cheat meal every few weeks, she tries to maintain a balance, so that it doesn’t impact her negatively.
The 3 main tips to lose weight:
Carb cycling
Consuming lean proteins
Limit intake of sugar and avoid processed foods.
Workout Plan
Before getting in to the world of fitness modelling, Anllela was tall and skinny, which was the desired figure for traditional modeling. After she got hooked on to the gym and building muscle, her passion for it changed her career plans.
Initially, she became addicted to building muscle and trained for almost 2 years to compete at a bodybuilding competition. Though she did decide on becoming a fitness model instead of a bodybuilder, Anllela came third in that contest in a short space of time.
Anllela Sagra’s work out plan is very strict and she does a lot of different exercises to maintain her athletic figure. She uses a variety of different movements that target different muscle groups, using either added weight, or her body weight.
For upper body exercises she prefers using body weight, doing exercises like pull ups, push ups. If she uses weight, she doesn’t go heavy, doing more reps to burn out.
Anllela has some of the strongest defined abs in the fitness modelling world. Whilst she says her diet is the main reason for her ripped core, she does a lot of different exercises to target it, including crunches and hanging leg raises.
Upper Body
- Pull-ups 20 reps X 3 sets
- Push-ups 20 reps X 3 sets
- Smith machine bench press 10 reps X 3 sets
- Bicep curls 10 reps X 3 sets
- Hammer curls 10 reps X 3 sets
- Tricep push-down 10 reps X 3 sets
- Dumbbell shoulder press 10 reps X 3 sets
- Seated row 15 reps X 3 sets
- Lat pull-down 15 reps X 3 sets
Abs
Anllela’s ab workout isn’t very beginner friendly, so if you are going to follow along reduce the sets. Instead of doing 3 sets of each exercise do 1 set.
- Bench leg raises 15 reps X 3 sets
- Butterfly kicks 20 reps X 3 sets
- Bicycle crunches 20 reps X 3 sets
- Scissor kicks 20 reps X 3 sets
- Reverse crunches 15 reps X 3 sets
- Hanging leg twists 15 reps X 3 sets
- Kneeling cable crunches 20 reps X 3 sets
- Side plank 20 reps X 3 sets
Legs
- Barbell Dead-lifts 10-15 reps X 3 sets
- Dumbbell sumo squats 10-15 reps X 3 sets
- Single-leg box squats 10-15 reps X 3 sets
- Leg press 10-15 reps X 3 sets
- Dumbbell walking lunges 10-15 reps X 3 sets
- Leg extension machine 10-15 reps X 3 sets
- Hamstring curl machine 10-15 reps X 3 sets
Glutes
- Barbell dead-lifts 20 reps X 3 sets
- Squats 20 reps X 3 sets
- Hip thrusts 20 reps X 3 sets
- Weighted kick backs 15 reps X 3 sets
- Donkey kicks (each leg) 20 reps X 3 sets
- Barbell glute bridge 15 reps X 3 sets
Full Body Workout
She usually performs these exercises in a circuit, repeating it 3 times with a minute rest between each circuit.
- Dumbbell dead-lift 15 reps X 3 sets
- Jumping Jacks 20 reps X 3 sets
- Jump squat 20 reps X 3 sets
- Push-ups 20 reps X 3 sets
- Plank shoulder taps 20 reps X 3 sets
- Plank hold (30 seconds)
- Jump rope (60 seconds)
