Grazi Massafera: focus on bodybuilding –

Grazi, 32 years old, really has a privileged DNA. There have been more than 270 magazine covers and 50 advertising campaigns. But her high point, as she says, was the birth of Sofia, two years ago. The arrival of her daughter changed several habits, such as eating. “I left the nonsense aside. My menu is now the same as Sofia’s: all organic, natural and healthy”, he says.

feeding details

At breakfast, the table is not usually missing:

Green juice made with kale, apple and water or orange juice
1 tapioca or an omelet (which can be with or without cheese, depending on how hungry you are)
Fruits (banana, persimmon, custard apple or tangerine)
1 slice of cake or wholemeal bread (but only when you are very hungry)

Lunch includes the following dishes:

Mashed (yam, potato or cassava)
Basmati rice (oriental and aromatic)
Steamed or souffléed vegetables
1 bean scoop
1 grilled (meat, fish or chicken)

Since becoming a mother, she bets on a good vegetable soup at dinner time – the same one served to Sofia. “It is prepared with various organic vegetables and a type of protein, which can be red meat or chicken. Blended in a blender, it becomes super creamy and delicious. I think it’s delicious accompanied by some whole-grain toast,” she says. When she doesn’t feel like soup, she repeats her lunch.

In the afternoon snack, Grazi usually takes one or two escape from the diet, because can’t resist cookies and chocolate. “I love them both, but I try not to overdo it,” she says, making a naughty face. When she wants to be lighter, she eats a cereal bar (which she carries in her purse) or a portion of goji berry, for example. “It is rich in vitamins and antioxidants and, therefore, is good for beauty and health.”

Grazi ends her day with a cup of tea. “Especially on colder nights, a soothing herbal tea like chamomile goes down really well.”

On workout days, she admits to feeling a little more hungry. That’s why she prepares tapioca with cheese and turkey breast or with honey and white cheese. “I find that last combination quite tasty,” she tells her.

After working out, Grazi drinks a whey protein shake, but only every other day. “No matter how good the product is, I always think there is a percentage of chemical or artificial substances present in the formulation. I replace it with a boiled egg, as the white also provides a lot of protein.”

souza ale ()

even prettier

Since the days of miss, Grazi is careful with her beauty routine. But the actress says that, after she started doing the Superbonita program, she became more aware of the news. Grazi says she never leaves the house without applying sunscreen. She usually uses moisturizers that already contain sunscreen or uses a BB cream, which tones the skin and protects at the same time.

She also loves body moisturizers with a mild scent. To protect the nipples of the breasts during the breastfeeding phase, she discovered copaiba oil. “It avoided the cracks,” she says. In terms of makeup, her lipstick of the moment is Be a Peach (number 702), a peach tone by Maybelline, and she chooses Lancôme’s Hypnôse Drama eyelash mask as her favorite.

She moisturizes her strands at home, during the shower, and loves to apply natural aloe vera when she has time. “Leaves hair strong and voluminous.” And, for special nights, she likes to apply the perfume Eau de Toilette Fleur Chérie, with notes of orange blossom, from the French brand L’Occitane en Provence.

set to never

Despite having two trainers – personal trainer Alexandre Monteiro and personal fighter Chico Salgado, both from Rio de Janeiro -, Grazi complains that he doesn’t have the time to dedicate himself to exercises as he would like. “I run to class when I have time off, but my current priority is Sofia. With this tight schedule, drive my teachers crazy“, account.

Grazi started working out with Alexandre Monteiro four years ago. “I put together a strategy to increase strength and reduce her fat percentage, which is now at 10%”, says Alexandre. After achieving the objectives of the first phase, the next step was to define the muscles.

“She is a student with body awareness and good elasticity. It was not difficult to reach the goal. Our main challenge now is to maintain the frequency necessary for maintenance, that is, three times a week”, says Monteiro. In reality, Grazi assumes that she is not a fanatical workout and says he needs a push to put his shoes on.

Precisely for this reason, he decided to vary the stimulus and also started training with Chico Salgado. As the focus of the actress is not to lose weight, but to design the body, he added exercises with a lot of weight to the training. “She likes to emphasize her butt and legs, as she loses lean mass very easily,” she explains. By the photos, we prove the result.

Go girl!

Check out one of Grazi’s current series at the gym with coach Alexandre Monteiro:

leg press
4 series 15/12/10/8 repetitions with respective loads of 100/120/130/140 kg

One-sided Smith with knee on floor

3 sets 10 reps (20 kg)

extension chair
3 sets 10 reps, holding 2 seconds (40 kg)

Flexor chair combined with stiff
3 sets 10 reps (45 kg)

adductor chair
3 sets 12 reps, holding 10 seconds at the end (60 kg)

conjugated shinguard
90 degrees (kick) 3 sets 10 reps (16 kg)

Free barbell bench press
3 sets 10 reps (20 kg)

pulled from the front
3 sets 12 repetitions (35 kg)

dumbbell press
3 sets 8 reps (8 kg)

Barbell Biceps Curl
W 3 sets 8 reps (20 kg)

Triceps curl with rope
3 sets 8 reps (20 kg)

Sit-ups with conjugated roll with inverse flexion on the incline bench
3 sets 10 reps