Adriana Lima, the Brazilian supermodel and Victoria's Secret Angel, is known for her stunning physique and dedication to maintaining a healthy lifestyle. With a career spanning over two decades, Lima has become an icon in the fashion industry, admired for her beauty, confidence, and unwavering commitment to fitness. In a recent social media post, Adriana Lima is getting her sweat on in workout gear, starting her exercise session on a stair climber. This article delves into the diet and workout routines that have helped Adriana Lima stay in top shape throughout her career.
Adriana Lima's Motivation: Longevity and Health
Adriana’s motivation to stay in shape is longevity. “I plan to live a long time,” she told Elle. “Keeping your body healthy with workouts, it’s important what you put into your body. Eating this way gives you energy so you can have a long day of work and not feel exhausted." She treats her body as an athlete would, so it's no wonder she became the face of Puma.
Dietary Regimen
Reliance on Meal Delivery Services
Lima relies on meal delivery services. She even travels with a cooler filled with pre-made meals from Perfecting Athletes, a South Florida-based nutrition service used by pro boxers and UFC fighters, which she microwaves in her hotel room. “You can have these types of results and instead of having vitamins, you can use food as energy,” says Lima. “Traveling and being at photo shoots, it’s kind of hard to find healthy food. I have these two girls I’m very lucky to have, Michelle [Ingels] and Paulina [Indara]. They are nutritionists and certified in Chinese medicine so they design my meals depending on what I’m doing at the gym. It keeps me moving." As, she wrote on her stories Lima eats for health, "not for pleasure."
Nutritionist-Designed Meals
Adriana Lima's diet is meticulously planned by nutritionists Michelle Ingels and Paulina Indara, who are certified in Chinese medicine. They design her meals based on her gym workouts, ensuring she receives the optimal nutrients to fuel her body and support her fitness goals.
Importance of Hydration
Lima recognizes the significance of hydration and drinks 2L of water daily. This helps to maintain her skin's radiance, supports her digestive system, and keeps her feeling full and energized throughout the day.
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Occasional Indulgences
Despite her strict diet, Adriana Lima allows herself occasional indulgences. She admits to enjoying chocolate cake and savoring every bite, although she sometimes feels a little guilty afterward.
The Pure Change Program
"I'm really concerned about the no-coffee thing." Those were the first words that flew out of my mouth when I got on the phone with Dr. Charles Passler, nutritionist to the stars-his roster includes Adriana Lima, Bella Hadid and the Victoria’s Secret Angels-and founder of the Pure Change Program. Polite in every way, Dr. Passler took the opportunity to ask if he could make some "personalized suggestions" for my diet instead of speaking generally about the plan. I started taking quick notes, trying not to miss any of the information he was giving me, and it suddenly seemed like my seven-day challenge began before the call had even ended.
However, the proper nutritional supplementation is also of high importance during your weeklong challenge, as a “Detox Support Pack” should be taken with every lunch (which consisted of a 100-calorie portion of vegetables with a tablespoon of extra virgin olive oil, as did dinner) plus the probiotic and magnesium supplements required before your head hit your pillow at night. After the week was over-yes, it was was difficult, yes I lost seven pounds in just one week and yes I cheated on day six (you can’t not have a piece of cake at your nephew’s birthday party)-I surprisingly learned more about myself and overall nutrition than I did about portion control or hunger.
Here are the top lessons from Dr. Passler:
Supplement Routine
Dr. Passler explained that ingesting a combination of the two every night drastically aids with metabolic and enzymatic processes, along with helping the body make the "switch" over to a nighttime rhythm.
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The Power of Water
"If our cells don't have enough water to operate, they, and in turn, we, become dehydrated," Dr. Passler told be before I started the Program. "Even at 2-percent dehydration, your cognitive balance will suffer." To combat any sort of dehydration (or thirst, really) the plan suggests you intake a minimum of two liters of water a day, which will leave you walking to and from the restroom like a maniac all day, but your skin will glow, you’ll feel fuller for longer, and you’ll feel more awake and alert, too.
Read Your Protein Shake’s Fine Print
Dr. Passler explained that his formulation contains a blend of pea and rice proteins plus branch chain amino acids to help build up overall health and "feed muscles exactly where they need it." He compares drinking the shakes to "putting fertilizer on a plant that didn't have any before," which is so true, that many of his patients ask him why they built up so much healthy muscle in a week when they stopped working out and cut their diets in half. (I have to say, my arms had an impressive amount of lean muscle mass after just one week of using this protein powder-I’ll absolutely be ordering more once I run out).
Cut Down on the Caffeine
Before I got started, Dr. Passler told me that the two areas where people always report feeling a night-and-day difference are the caffeine and alcohol departments. For me, caffeine obviously meant coffee, and because only water and herbal tea were allowed during the week, my withdrawal migraines were serious the first two days, but it left me feeling great the third and fourth days. I had more energy throughout the work day, especially in the mornings, and now when I have a small iced coffee (I would drink two ventis a day pre-cleanse), I feel like my fingers are moving too quickly for my body. If you’re looking to reset your body, a few days is truly all you need.
Eating Late is Never a Good Idea
When Dr. Passler let me in on the secret that the first tip he gives his celebrity clientele that are looking to bulk up for an upcoming role is telling them to eat late at night and snack if you ever get up to use the restroom in the middle of the night, my eating habits immediately changed (whose wouldn’t?). According to Dr. the next morning. If not, your body will seriously suffer.
Not All Vegetables Are in the Green
Among those approved are asparagus, broccoli, brussels sprouts, kale, mushrooms, romaine, tomatoes and zucchini (there are 31 in total), so it was definitely doable (maybe even easy!) if you’re a fan of vegetables, but if you’re not, my tip would be to become very familiar with Pinterest.
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Workout Routine
Boxing
80% of Adriana’s workout program actually consists of boxing, because it is her passion and she loves it. Adriana Lima has been training with Michael Olajide Jr, a former middleweight boxing champion, for around 10 years.
High-Intensity Training
Lima revealed on her Instagram Stories that she is a fan of 54D-a “human transformation program” that involves high-intensity training workouts.
Cardio and Strength Training
Myers and Dogpound have shared a few videos on Instagram of Adriana completely crushing some cardio-heavy workouts. In one, Adriana can be seen blazing through a battle ropes workout like a boss. In another, she’s boxing, doing core work, and crushing some medicine ball throws. She’s also big on jumping rope, lifting, and taking workout classes. Adriana also does yoga and Lagree, which combines elements of strength training, cardio, conditioning, and Pilates on a Reformer carriage.
Consistency
Consistency is key for Adriana. "I am at the gym every day," she told Insider. Or if I’m not at the gym, I’m working out somewhere, like in my bedroom. Adriana works out six days a week and takes off one day, she told The Standard. When travelling, Adriana travels with her jump rope. Adriana has some serious jump rope skills!
Motivation and Mindset
Adriana’s mentality to working out - “I like to sweat, and I like intense workouts, nothing slow.” And Michael’s comments on her workout ethic - “Adriana does what she has to in the gym. Her work ethic is out of control! She is extremely dedicated and it shows. To put it simply, if you want to look like a model, you should train like one, just like Adriana does.
Beauty Regimen
Skincare
"I like to use oils like coconut oil on my whole body," she says. "I'll apply a face moisturizer, face cream, sometimes it's heavy, sometimes it's light, and a serum. I'm obsessed with masks. I use them on a regular basis."
Makeup
And while some people opt to wear no makeup to the gym, the Puma and Maybelline spokesperson herself is a fan of doing it for an extra confidence boost. "I wear it for me. I wear it because I feel good. I feel beautiful with it. I don't think too much about what other people will say," she said, adding that her favorite tip is to apply and dab lipstick six times to get it to really stay.
Sleep and Recovery
Adriana knows the importance of sleep and gets NINE hours of sleep per night!
Vitamins and Supplements
Adriana swears by Vitamin C. She takes it every morning and says it’s never sick because of it.
A Week in the Life of an Angel
One writer decided to try living like an Angel for a week before the iconic runway show, and followed the nutrition and fitness plans of one of the O.G. Angels-Adriana Lima. Here's what she learned:
Day 1
Started the day with some oatmeal mixed with nuts and fruit. The writer, who doesn't usually eat before working out, felt a little full as she got ready to start jumping rope on her patio. Jumping for even five minutes nonstop is hard AF, especially when you’re trying to go fast. She also worked on some of her boxing punches-jab, cross, hook, uppercut-being sure that I knew how to do each,-while making sure to engage my core. After, she showered and got dressed to go down to Philadelphia for the Green Bay Packers football game against the Philadelphia Eagles. She had tuna with veggies on her way there. Plus, made sure to pack a bottle of water, which wasn’t easy for this Diet Coke drinker! Turns out, Adriana drinks two liters of water a day, which I knew wasn’t going to be easy, being as I’m far from a water lover. But I did my best, drinking both still and sparkling to ease myself into it. I’m not going to lie here-I did have two beers at the football game. Plus, I drank another glass of water before bed, so I'm still basically a supermodel.
Day 2
Woke up, had some egg whites and fruit, filled up my water bottle, and headed back to NYC from Philly, where I’d stayed overnight. Did Adriana’s other cardio workout: I went to the gym and ran a little over three miles, followed by some lifting (squats, deadlifts, curls, etc.). On the way home, I grabbed a protein shake with just fruits and veggies from a nearby juice bar. My afternoon snack was some carrots and nuts while I prepped dinner, which was going to be shrimp scampi over quinoa pasta. I almost got to two liters of water but still came up a little short. The hardest part today? I’m a night owl and tend to do a lot of my writing after the rest of the world goes to bed. But in true Adriana Lima fashion, I was aiming to get nine hours of sleep. came fast, so I made do with my seven hours (which is better than my typical four).
Day 3
I filled up my water bottle and headed downtown to Gotham to take their G-Box class. I love it, because instead of boxing a bag, you actually spar with a partner. And catching for someone throwing punches isn’t easy. The hour-long class is quite a workout. We finished it up with some ab work. So I actually headed to Barry’s Bootcamp to get in a bit more cardio and some more weight work. I grabbed a protein smoothie from their fuel bar (sans sugary juice and added in some kale) and headed home. I felt pretty energized after getting in two great sweat sessions. I enjoyed a poke bowl for lunch and prepped cod and veggies for dinner. While I worked through the afternoon, I snacked on some homemade chia pudding, and it was the first day I managed to get in over two liters of water-go, me! Today I actually was ready to head to bed early, especially knowing I had a flight the next day.
Day 4
Since Adriana is constantly flying across the world for runway shows and photo shoots, I figured I should do the same, right? Ha-I wish! Work actually was taking me out of New York for a few days, but I figured the jet-setting lifestyle was a good way to test my Angel skills on the road. So I woke up early, headed to the gym, and worked on some boxing on my own. I followed that up with some ab work before I headed home to prep some hard-boiled eggs and snacks of nuts and fruit for the plane. Lunch was sliced chicken breast with avocado and tomato on whole-wheat bread, along with a bottle and a half of water (I remembered to pack my water bottle in my carry-on!). So. Much. Unfortunately for my nutrition plan, dinner was at the discretion of my colleagues, but salmon teriyaki and mint and mango chicken was quite tasty (and as close as I could come). Again, more water. (What I wanted more than anything was a Diet Coke.) I got back to my hotel room and downloaded the 639 HZ meditation app that Adriana said she uses.
Day 5
I had oatmeal with nuts and strawberries before heading to a meeting. Later in the afternoon, I went for a three-mile run outside along the water. I ran at a leisurely pace, just as Adriana does, and found that the run really cleared my mind. It’s nice to get some alone time while working out. I came back to the hotel gym for a quick lifting session, followed by a whole lot of H2O. While I was getting ready for dinner, I did notice my ab muscles seemed to be showing a bit more than usual. Up until this point, I had kept in mind what Michael said about Adriana's being a professional just like a bodybuilder or athlete, and that most people shouldn’t expect to see results right away, but that it is possible over time.
Day 6
wake-up call for a work event. I totally get how Adriana must feel when she has an early shoot. I had a banana and some oatmeal for breakfast, along with a bottle of water (I woke up uber-thirsty-this water thing must be addictive). When I got back to my hotel room, I had some nuts and seeds as a snack before busting out the jump rope that I had packed. Twenty minutes still didn’t feel any easier, but I did sweat up a storm and worked my butt off to keep my intensity high. I followed it up with some shadow boxing before jumping in the shower. I headed to Whole Foods and assembled a salad at the premade food bar, with tons of veggies and some chicken. I spent the afternoon doing some work before meeting my sister for dinner. We had oysters, squid, and salmon. Before bed I did another meditation session on the 639 HZ app, then crashed for the night.
Day 7
Another early wake-up call! I was actually running a race this morning, which was a perfect way to get in my cardio before having to catch my flight. Breakfast again was oatmeal, but this time with raspberries, sunflower seeds, and almonds. Because I was going to be running, I made sure to fuel up. Right before the race, I had a couple squares of chocolate. Adriana told that she does this before the show to keep her energy high, so I tried to replicate that for my run. After crossing the finish line, I downed a bottle of water. I got back from the run, showered quickly, and scarfed down the rest of my Whole Foods salad before heading out to catch my flight. And not only because the TSA forced me to, but also because I was getting more used to it, I finished a whole water bottle before stepping onto the plane.
As I got changed for bed, I went over and looked in the mirror. My stomach was noticeably flatter. I honestly think-and Adriana mentioned this too- that drinking so much water (and cutting out Diet Coke) really helped get rid of some bloating I may have had before. I went to bed happy with how my stomach looked and felt, compared to some nights in the past, where I’d come home after a couple drinks out with friends, feeling full, bloated, and not so hot.
Lessons Learned
When I woke up on the last day, I thought about how I didn’t need to jump rope or box, or run, or lift today. It was a bit of a relief knowing I didn’t need to plan my day around fitting in two (or even just one) pretty lengthy workouts. Jumping rope still isn’t easy for me at all! And after sparring with a partner for a half-hour straight, I give Adriana serious props for her endurance. While yes, it’s impossible to argue that she doesn’t have amazing genes, and yes, a part of her job is to look hot, the woman works extremely hard to keep her body in shape (just check out her Instagram, where she’s constantly posting workout pics-and I love that she isn’t afraid of a sweaty selfie). I think because I work from home, fitting in workouts was a bit easier for me. But when traveling and working, I found it really challenging to stick with the same training plan. It got a little stressful and I found myself thinking about it a lot! I can see why Adriana turns to things like meditation and running outdoors to help clear the mind and reduce the anxiety-it really works.
The nutrition plan was harder for me. For one thing, I don’t have a dishwasher in my apartment, so cooking all my meals means lots of cleanup. Once I had done all my shopping, making food ahead of time (and sometimes having leftovers) made it easier to keep things on track-even though I slipped up with a glass of wine or a beer from time to time. I did find that I felt better, and I liked the way I looked too. Cooking my own healthy meals and drinking plenty of water got rid of a lot of bloating, and I liked looking at my flat stomach and not feeling nasty and full before bed. So maybe I’m never going to look like Adriana Lima-I’ve come to terms with that. But while following her nutrition and training plan is hard work, it can be done. As her trainer, Michael, told me, it’s about having a healthy lifestyle you can live every day…not just before a big event like the Victoria's Secret Fashion Show.
Adriana Lima's Return to the Runway
Big news for fashion fans: Adriana Lima is coming out of retirement. But the supermodel isn't just walking any catwalk-she’s participating in the Victoria’s Secret Fashion Show, which she did 18 times before retiring from the brand in 2018. Adriana made the announcement in a sweet video shared to Instagram, where she can be seen getting into a cab and telling the driver that, “I’m going home.” After the driver told her he doesn’t know where she lives, she responds with, “Can you drop me off at the Victoria’s Secret show? I’m back!" The 43-year-old has been working hard since her retirement, especially given she’s also now a mom of five. But despite everything she has going on, Adriana looks super fit right now. She’s trained by Taylor Swift’s trainer. Adriana works with Dogpound Gym founder Kirk Myers, who also works with Tay Swift and models Jasmine Tookes and Romee Strijd. Myers says that Adriana doesn’t screw around when it comes to fitness. “She's a badass and all of the other supermodels look up to her for inspiration,” he told Vogue. “She is known amongst the supermodels as to have the hardest workouts and all of the other Victoria's Secret Angels, and models speak super highly of her and admire her.” Apparently, Adriana is pretty humble about it all, too. “You would never realize she was famous if you didn't know it,” Myers told Vogue. “She's super down-to-earth and kind, has the biggest heart, and perhaps most importantly is an amazing mother and human being.”