Swedish Fitness Sensation: Anna-Maria Lacatus Talks With Simplyshredded.com [Updated 2012]

Quick Stats:

Age: 27
Height: 5’9″ – 176 cm
Weight: 141 lbs. (64 kg)

How did you get started with bodybuilding?

In 2002 I broke my wrist playing tennis. After that I began training at the gym working on strengthening my wrist and body to help get me back into the game. Soon after I simply lost all desire for tennis and started to focus more on strength training. After many months of hardcore training it felt it was where I belonged. I had always been fascinated with muscles, both on men and women and in my eyes a fit body is a healthy body. I have been doing weight training for six years but more serious/competitive bodybuilding for 4 years. After I won the Better Bodies Model Search in 2006, I was more pumped than ever to work harder on my nutrition and training to help me achieve that ideal physique I was aiming for.

Last but not least, training plays a huge part of my life, and I would find it very hard to live without it.

Where does your motivation come from?

Everyone needs something to aim for, it is the driving force behind the motivation. Therefore, the goal and motivation is often linked, right? I am often asked how I motivate myself to work out and live this lifestyle. First of all, I have always been training, since I was little, so all this comes natural for me. Although I am only human and sometimes do feel a little less motivated.

When this happens I turn to motivational videos on the web, success stories and other motivational quotes to help keep my motivation at its peak!

What is your diet like?

Meal 1 – 100g Egg Whites, 50g Oatmeal
Meal 2 – 40g Whey Isolate, 30g Natural Peanut Butter
Meal 3 – 150g Chicken, 50g Brown Rice, 50g Broccoli
Meal 4 – 40g Whey Isolate, 30g Natural Peanut Butter
Meal 5 – 100g Salmon, 50g Brown Rice, small Green Salad with light dressing

Pre-workout: Pump 3D
Post-workout: 1 serving BCAA’s

What is your training routine like?

My training routine consists of cardio in the morning and then training weights in the evening, with abs 3 times a week. My training depends on what I am training for! Different exercises, repetitions and weight!

Full Routine:

Monday: Legs

Leg Extensions 4×8-10 (Last set drop set to failure)
Lying Hamstring Leg Curl 4×8-10 (Last set drop set to failure)
Leg Press 4×8-10 (Last set drop set to failure)
Deadlifts 4×8-10

Tuesday – Shoulders/Abs

Clean and Press 4×10-12
Side Lateral Raises Drop Set 4×10-12
Dumbbell Lying Rear Delt Row 4×10-12
Bent Over Low Pulley Side Lateral 4×10-12
Cable Rope Rear Delt Rows 4×8-12
Arnold Press 4×8-12
Weighted Crunches 4×25
Hanging Leg Lifts 4×25

Wednesday- Arms

Skull Crushers 4×8-12
Dips 4×8-12
Alternating Bicep Curls 4×8-12
Tricep Pulldowns 4×8-12
Cable Curls 4×8-12
Tricep Kick Backs 4×8-12

Thursday – Back

Wide Grip Pull Ups 4×8-12
Wide Grip Lat Pulldown 4×8-12
Rows 4×8-12
Behind The Neck Lat Pulldown 4×8-12

Friday – Cardio/Abs

Stairmill or HIIT
Weighted Crunches 4×25
Hanging Leg Raises 4×25

Saturday – Off Day

Rest

Sunday – Cardio/Abs

Stairmill or HIIT
Weighted Crunches 4×25
Hanging Leg Raises 4×25

If you have to pick only 3 exercises, what would they be and why?

Side Lateral Raises: I love when I get a massive shoulder pump from this exercise.
Slow Weighted Crunches: A very tough exercise to really target my abdominals.
Hanging Leg Raises: Best exercise to tighten up the lower abs!

Your own physical feature you are most proud of?

I have to say I am most proud of my legs!

When trying to cut down do you prefer to use HIIT or just normal cardio?

I like to use both methods of cardio when trying to cut down for a show or photo-shoot. It depends what my body is in the mood for!

What is your supplementation like?

Nice and simple:

Multi-vitamins
Omega 3
BCAA’s
Digestive Enzymes
Whey Isolate

What are some of the most common mistakes made when someone is trying to reach their goal physique?

Talking too much in the gym: If you’re at the gym to train hard and reach your goals then cut down on the talking and focus on your workout.
Skipping body parts: Choosing to work only a few muscles not only gives the body an unbalanced appearance, but sets it up for problems later through muscle imbalances. Always balance your workouts.
Using correct form: Always make sure to use a “Full Range Of Motion” with each rep. A very important tip that most individuals ignore.

Favorite Quote?

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
Arnold