How did you get started with bodybuilding?
I started noticing that my body was changing (not for better) and I really wanted to nip it in a bud right away. I am all about prevention, it’s better to prevent the problem than fix it. So my bodybuilding journey started very casually at first, I literally had just two dumbbells, 3 lbs each. I was afraid of weightlifting like most of the women. I was educating myself about physical training and nutrition every single day. I wanted to know as much, as could learn, for myself and for other people who were inspired by me. Through the process of learning and competing I fell in love with bodybuilding. I got certified as a personal trainer and started helping people around the world by writing for several National and International magazines. Bodybuilding didn’t just change my body; it brought success into my life and gave me a whole new career.
I saw the difference it made in my body, attitude and how much discipline and structure it gave me in other aspects of my life. I won the titles of Ms Bikini Universe 2009 and WBFF Fitness Model World Champion 2009.
Where does your motivation come from?
My motivation comes from my personal and business goals that I continuously set for myself. But even more it comes from my fans and readers. I receive daily mail from my followers with their questions, training progress updates and inspirational stories. Their belief and trust in me pushes me harder than anything. Another thing that is always in the back of my mind is the fact that I had weight problems before.
I was a chubby teenager and later had an eating disorder. It was a long process for me to get where I am at right now health-wise and that is why I am so passionate in helping others. I didn’t have any help dealing with my health issues and I know how hard it may be, so I am always ready to help anybody who needs my help.
What workout routine has worked best for you?
Sample Routine:
Monday: Legs
- Barbell Squats 3×15
- Leg Extensions 3×15(slow) + 3×15 (fast pulsing motion)
- Leg Curls 3×15
- Barbell Plié’ 3×15 + 3×15 Plié Jumps
- Dead Lifts 4×15
Tuesday: HIIT and Abs
- Interval Sprints x10
- Various Ab Work 30mins
Wednesday: Shoulders and Back
- Pull-ups until failure
- Wide Barbell Shoulder Press 4×15
- Rear Deltoid Flyes 4×15
- Side Deltoid Flyes 4×15
- Bent over Rows 4×15
- Cable Pull downs 4×15
- Push-ups until failure
Thursday:HIIT and Abs
- Interval Sprints x10
- Various Ab Work 30mins
Friday: Triceps, Biceps and Chest
- Triceps dips 3×15
- Rope pull-downs 3×15
- Triceps Overhead Extensions 3×15
- Barbell Bicep Curls 3×15 wide grip, regular grip, narrow grip
- Push-ups
- Dumbbell Chest Flyes
Saturday: Glutes
- Reverse Lunge 3×12
- Butt Bridge 3×12
- Butt Blaster 3×12 (slow) + 3×12 (fast)
- Donkey Kicks 3×12
- One Legged Squats 3×12
Plyometrics Blast:
30 sec each move, 3-4 times each sequence
- Split Jump Squat
- Plié Jumps
- Burpees
- Box Jumps
- Side Leg Kicks
- Heels to Butt Jumps
- Jump Rope
Sunday: Rest
- Recovery
What is your diet like?
I eat pretty clean, especially now working on so many different TV and modeling projects. Diet is the major key to my fitness success, and I try to keep it as healthy, clean and full of various foods, as possible.
- Meal 1: Egg White Omelet with Tomatoes, Asparagus and Spinach + ½ of Oatmeal
- Meal 2: Protein Shake with Green Vibrance and Wheat Grass powder
- Meal 3: Grilled Chicken Breast with Brown Rice and Asparagus
- Meal 4: Corn Cake with Almond Butter
- Meal 5: Grilled or Baked Fish with Greens
- Meal 6: Power Green Salad – Kale, Red Lettuce, White Cabbage, Cucumbers, Dill and Boiled Egg Whites. I may add Green Vibrance to it and drizzle of grape seed oil with lemon juice.
I personally love Kale, but the rest of my family hates the bitterness of it, so you can easily skip the Kale, although it’s very good for you.
When trying to cut down do you prefer to use HIIT or just normal cardio?
Definitely HIIT. I see results with HIIT right away, especially when I am following a strict diet. I can burn twice as many calories in such a shorter period of time. I love how effective and convenient HIIT is.
My body is the direct reflection of what I eat and how I train, therefore I try to stay on point all the time.
What is your supplementation like?
MusclePharm! I am their sponsored leading female spokesperson and I love MP product. I am addicted to Muscle Gel (protein gel) which is great for traveling and Assault (pre-workout powder). These two products are a big part of my diet.
I also, take Fish Oil, Wheat Grass Powder for energy and Green Vibrance powder (complex of all daily vegetables and fruits) – it makes my skin radiant and flawless.
Favorite Quote?
Do your best and forget the rest!
Click here to view more photos of Fitness Model Natalia Muntean
Websites: www.NataliaMuntean.com & www.BodyByNatalia.com
Bodyspace: http://bodyspace.bodybuilding.com/NataliaM/
