If you’re as passionate about fitness as the German model, YouTuber, and social media influencer Pamela Reif is, you’re going to love what we have in store for you today. Since Pamela is a fitness enthusiast whose body has motivated numerous other people to begin their own fitness journeys, we decided to break down her entire diet plan and workout routine.
These two things combined are what give her such a toned and perfect figure, so finding out every detail about how she maintains her routine is important. So, without further ado, we provide you with all the info below!
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Pamela Reif’s Diet Plan
Pamela has a naturally slim build. For her body to adequately recover from her workouts, she must consume a lot of calorie-dense items in her diet. When Pamela first started her fitness journey, she didn’t consume enough calories. As a result, she wasn’t achieving the results she had been striving so hard for. But the growth of her physique reached an entirely new level when she increased the number of calories in her diet.
Pamela calls her diet the “right diet” and refers to it as such. This is because, in addition to keeping her in excellent shape, her food plan emphasizes promoting sustainability. She is completely conscious of the harm that eating meat causes to the environment.
As a result, she keeps the percentage of non-vegetarian food in her diet to a minimum. The majority of the items in her diet plan are created from plants, despite the fact that she is not a committed vegetarian or vegan.
Fruits, vegetables, meals strong in protein, and whole grains are the staples of Pamela’s diet. She consumes little carbs and a lot of protein. She eats roughly 3000 calories daily to maintain her toned and thin figure.
Every day, she consumes three to four meals. She loads each of her meals with a lot of essential nutrients. You can take a look at the list below to see some of the meals Pamela has for breakfast, lunch, and dinner, and perhaps get an idea for one of your own:
1. Breakfast
Pamela used to start her days with a bowl of oats and a piece of marble cake. These days, she favors keeping foods healthy and nutrient-dense. Her favorite breakfast is a smoothie bowl with chocolate and blueberries. A little banana, one frozen zucchini, cocoa powder, and half an avocado are also added. A large bunch of blueberries is then placed on top of the bowl. She adds coconut to give it more texture and crunch.
She frequently creates a green smoothie using frozen spinach, wheatgrass, frozen broccoli, banana, fresh ginger, cinnamon, and water while she’s on the run. She uses hemp protein powder as a source of protein.
2. Lunch
Pamela regularly consumes meals high in protein to hasten her recovery after her morning workouts. In a pan with a little oil, she cooks fish, cherry or grape tomatoes, fresh baby spinach, and zucchini slices. She poaches one egg, which is then placed on top of the final dish, while the ingredients simmer. The end result is a dish that is rich in protein and nutrients and is light enough to keep you satisfied without making you feel bloated.
3. Dinner
She aims to make hearty, basic dinners. Her preferred meal is a vegetable soup made with a ton of fresh ingredients. She also includes carrots, fennel, celery root, parsnip, broccoli florets, kohlrabi, and zucchini in slices. She follows it by stirring up some quinoa, tomato passata, and water. She seasons the soup with sea salt to give it more flavor. Pamela loves to use a pressure cooker even though you can cook it in a regular pot.
Pamela Reif’s Workout Routine
Exercises that don’t require any equipment are a big part of Pamela Reif’s fitness regimen. The nicest aspect is that they can be completed virtually anywhere. Reif doesn’t skip her exercises simply because she is away from the gym, even while she is on vacation. To get her heart racing and her muscles burning, she either works out in the hotel gym or goes for a long walk.
Pamela Reif maintains her exercises brief but incredibly intense by increasing the intensity of her training sessions in order to burn more calories in less time. Her exercise regimen will rapidly exhaust you if you’re just starting out on your fitness adventure, but that’s only because it works.
Reif enjoys incorporating aerobic exercises into her strength-training regimens. She likes performing activities like jumping jacks for 30 seconds, squat jumps for 30 seconds, planks with high knee lifts for 30 seconds, and mountain climbers for 30 seconds.
They assist in maintaining her heart rate throughout each workout session. They can be performed again in succession or in combination with other exercises to form a high-intensity interval training program that works every muscle in her body. Take a look at the list below if you want to find out how these exercises are performed:
1. Cardio
A vital component of a healthy lifestyle should be cardio. Fortunately, there isn’t a “one size fits all” strategy. Don’t let the experienced marathon runners you see in your area deter you from adding more cardio to your fitness regimen.
Exercises that are good for the heart don’t have to be done on a treadmill for hours on end. There are many entertaining and original methods to exercise your muscles while truly enjoying it. They include running, jogging, rope jumping, dancing, swimming, and so much more.
2. Strength Training
It’s crucial to understand that you don’t need to do anything fancy to get strong when it comes to strength training for beginners. It only requires a few simple movements, persistence, and patience. Starting with a strong base of exercises that target every area of your body can help you build an efficient and pleasurable strength-training regimen.
You’ll notice that, if you concentrate primarily on a few fundamental movements, in time they’ll start to seem more natural. Squats, deadlifts, push-ups, and planks are only some of the exercises you can do when it comes to strength training.
3. Jumping Jacks
Jumping jacks are a convenient, full-body exercise that can be performed practically everywhere. Your heart, lungs, and muscles are all worked out simultaneously during this kind of exercise. Instead of tracking miles on a treadmill or stationary cycle, jumping jacks could be a great replacement.
They force you to go beyond your body’s natural range of motion, as do all of these workouts that increase heart rate. These types of muscular strain help to build strength and agility for sports that call for multidirectional movement by making movement more intense. These are the steps to perform jumping jacks successfully:
- Start by standing straight-legged with your arms at your sides
- Jump up, stretch your feet wider than hip-width apart, and raise your arms so they are almost touching
- Again, jump while bringing your legs closer together and lowering your arms. Get back to where you were
4. Squat Jumps
Many studies have discovered that workouts like the squat jump enhance sprint performance as both need this explosive force from the muscles. But doing jump squats is more difficult than just throwing in a pogo bounce to your squat routine.
To get the most out of the technique, you’ll need to pay more attention to your form and pace, particularly if you want to train for power and accomplish full triple-extension of the ankle, knee, and hip rather than simply hopping about in place. This is how you do a squat jump:
- Put your feet shoulder-width apart and bend your knees slightly
- Kneel down and assume a complete squat stance
- Extend through the legs to lift the body off the ground by engaging the quadriceps, glutes, and hamstrings
- For another powerful jump, descend and manage your landing by moving through your foot (heel, toes, ball, and arches)
- Immediately after landing, do the jump again
5. Planks
One of the most popular exercises in the gym is the plank, a pretty straightforward static hold that appears in almost any ab training program you’re likely to come across. But if you want to get the most out of the workout, the plank requires more than just that. It could be a little trickier than you think to maintain excellent technique and discipline during your core exercise. Here’s what you should do:
- Get down on your hands and knees and begin
- Directly below your shoulders, place your hands
- Retract each foot one at a time
- Keep your body in a straight line from your brow to your heels, and look down slightly above your fingertips
- Now contract your glutes, quads, and abs
- Hold
Conclusion
If you decide to follow in Pamela Reif’s footsteps, you need to make sure that her diet and workout routine is a good fit for you. You should listen to your body and make sure to provide it with all the necessary nutrients and rest it requires if you want to see the results quickly and stay healthy. Once you manage that, you’ll be able to get the body of your dreams without question!
Lazar Sretenović, an IFBB and REPs Level 3 certified trainer, specializes in personalized fitness programs encompassing weight lifting, EMS, and endurance training. With a focus on tailored nutrition and holistic well-being, Lazar Sretenović guides clients through transformative health journeys, emphasizing safety and individual goals.