Anllela Sagra Workout and Diet

Fitness Model
Born: 1993

Anllela Sagra is from Columbia. She grew up wanting to be a model. She went to college to study fashion and has a degree in fashion design from the University of Columbia. Despite prejudice against muscular women in her home country, Sagra decided to get into bodybuilding after meeting a fellow gym enthusiast. At her first bodybuilding competition in 2013, she placed third. As she focused on building muscle, her regular modeling career slowed and she switched to fitness modeling. Social media allowed her to garner worldwide notice and in less than a year she has a million followers. Sagra has modeled for many fitness magazines, including Fitness Curves and Iron Man. She is sponsored by 1Up Nutrition. Sagra is 5 feet 9 inches tall and weighs about 130 lbs.

Known For:

Anllela Sagra’s Diet

Summary

Skipping meals may seem like the way to get thin, but not in Sagra’s book. She eats 4-6 times a day but she doesn’t chow down on just anything. She has protein at every meal to build muscle and to help her feel satisfied along with low-carb steamed veggies. She also engages in carb cycling, meaning she had days where she eats very few carbs, and days when she eats more. For fats, she sticks with the healthy kind that comes from nuts, olives, and Greek yogurt. As the saying goes, abs are made in the kitchen and Sagra agrees. She says her ripped physique is 80% due to diet.

Estimated Macros

  • Low-Medium Carb 25% 25%
  • Medium Fat 30% 30%
  • Medium-High Protein 65% 65%

Diet Details

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Carb Cycling

There are many different ways to do carb cycling. Sagra’s method is to eat no carbs on day 1, very few carbs on day 2 and a reasonable amount of carbs on day 3, then she repeats the cycle. Her plan is a good way to not feel too deprived, and to replenish glycogen stores.

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Protein Power

Sagra eats a lot of egg whites, grilled chicken breast and salmon. To manage her sweet tooth, Sagra will have a protein bar. Protein is a great way to feel full and keep your metabolism revved.

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Timed Cheats

Sagra will have a cheat meal about once a week. She loves cheesecake. Other favorite cheats are a burger and fries.

What to Eat

R

Lean Protein

R

Chicken Breast

R

Salmon

R

Eggs

R

Egg Whites

R

Low-carb Vegetables

R

Salads

R

Avocados

R

Olive Oil

R

Greek Yogurt

R

Nuts

R

Fruit

R

Coffee

R

Whey Protein

What to Avoid

Q

Carbs (on certain days)

Q

Refined Sugar

Q

Processed Foods

Q

Fast Food

Q

Greasy Foods

Q

Junk Food

Q

Hydrogenated Oils

Q

Artificial Ingredients

Q

Chemicals

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Sagra on Diet

‘Diet is the most important thing when you’re trying to reach your desired physique.’

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Sagra on the Connection Between Being Ripped and Diet

‘If you do not eat correctly, you will never build the body you really want.’

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Sagra on Cheat Meals

‘One bad meal isn’t going to throw your diet off just like one good meal isn’t going to help you lose weight.’

Anllela Sagra’s Fitness Routine

Weekly Routine

From Skinny to Ripped

Sagra was tall and thin, which worked for traditional modeling, but then she got hooked on going to the gym and building muscle and never looked back.

Serious Discipline

Sagra spent a year and a half training before her first bodybuilding competition. She says it takes work, and does not accept excuses from herself or others. She says you need to show up and do the work.

Ignore the Haters

Sagra was warned repeatedly by people to give up weightlifting as it was impacting her modeling career. She says ignoring them was the smartest thing she ever did.

Bulging Beauty

Sagra loves her muscles and thinks they’re sexy. Millions of social media fans agree. She offers online courses for both men and women who want to get ripped like her.

Double Daily Dose

Sagra doesn’t fool around when it comes to working out. She usually hits the gym twice a day for 90 minutes at a clip.

Lower Body Lover

Sagra’s favorite body part to work is her legs, and she likes classic moves like deadlifts, squats, hip thrusts and weighted kickbacks.

Bodyweight Beauty

For her upper body, Sagra sticks with lighter weights or uses bodyweight. Her go-tos are pull-ups, push-ups, curls and shoulder presses.

Core Perfection

For her washboard abs, Sagra does things like crunches and hanging leg raises.

Get Serious

Sagra calls her online training program Transformation. It has 3 essentials: carb cycling, high-intensity weight training and ab circuits. She also expects clients to send a ‘before’ pic as a way to track the amazing transformation.

Exercise Style

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Some Anllela Sagra Routines

Full body workout
Do 3-4 circuits of the following. Rest no more than 20 sec between exercises:

Warm up: 5-10 min on treadmill
Barbell deadlift: 10-15 reps
Jump squat: 8-12 reps
Push-up: 8-12 reps
Weighted wall sit: 30 sec

Ab circuit
Bench leg raise: 15 reps x 3 sets
Bicycle kicks: 20 x 3 sets
Hanging leg twist: 15 x 3 sets
Kneeling cable crunches: 20 x 3 sets
Side plank: 30-45 sec x 4 sets

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Sagra on Getting Started

‘I met a trainer who would forever change my life. His knowledge and mentoring catalyzed the lifestyle that I live now.’

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Sagra on Competition

‘Look at yourself. That’s you’re only competition.’

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Sagra on Taking Doing Well in Her First Fitness Competition

‘I was extremely surprised by the results, and even more by the comments from the big names and judges since I had only been in this world for such a short period of time.’

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Sagra on Excuses

‘No resting when it comes to reaching your dreams. Work for what you love every day. No excuses!’

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Sagra on the Nay-Sayers

‘Many told me to stop training because I was “hurting” my body.’

Anllela Sagra’s Supplements

Protein Powder

Protein

Sagra endorses the supplement brand 1Up. She drinks protein shakes every day to help build muscle and feel satisfied. 1Up has a variety of proteins: whey, iso, and plant-based.

Get it here

Pre Workout

Pre Workout

Sagra makes herself a pre workout every morning that she drinks before her first workout. Pre workouts provide energy to last through strenuous routines.

Get it here

BCAA

BCAAs + Glutamine + Collagen

BCAAs or branched-chain amino acids are great for athletes because they build muscle, enhance endurance and reduce recovery time. Glutamine also builds muscle and ups stamina while collagen supports joint health, as well as strengthening hair, skin and nails.

Get it here

Anllela Sagra’s Lifestyle

Blazing a Trail

Despite cultural opposition to muscular women, Sagra set out to become Columbia’s first female fitness model. She accomplished her goal pretty quickly.

All In the Family

Sagra has a younger sister named Laura who is also a popular fitness model.

Dream Date

Sagra’s idea of a perfect date is going to Disney World. Disney is her favorite place to be, period.

Dream Come True

Sagra says she is living the dream right now, and doesn’t wish to do anything else.

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Sagra on Self-improvement

‘Always seek to improve and help others by leading by example.’

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Sagra on Doing her Part

‘My goal is to help others get to where they desire, motivate and show them the best way to accomplish their goals and help them believe in themselves.’

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Sagra on Luck

‘There is no such thing as luck. There are only opportunities, and it is your decision whether or not to take a chance on them.’

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Sagra on Possibilities

‘Everything is possible. Everything!’

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Sagra on Life

‘Life is short not to celebrate every little thing.’

Recommended Products

1Up nutritional supplements

1Up nutritional supplements

Anllela Sagra apparel

Anllela Sagra apparel

Kettlebells
Kettlebells
Yoga mat
Yoga mat
Dumbbells
Dumbbells
Resistance bands
Resistance bands
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