Elena Rago
Biographie
I approached and immediately fell in love with training from the first day I set foot in the gym 10 years ago, just turned 18, with the simple reason to get fit. A passion for the "movement" that continues and is still renewed today. I had previously practiced other individual sports such as swimming and athletics, but I had never developed such a strong passion before. I approached the competitive spirit after a year in the gym and I immediately did my first bodybuilding competition as a Shape-bikini at the age of 19, and I have cultivated this passion for years, working and giving my all, with the aim of achieving the my maximum physical condition and compete in the most important circuits. My dream came true both when I turned professional at 24,
Parallel to the competitive activity I have chosen to direct my studies towards the field of fitness: I have obtained the certificates of room instructor, working in the gym with extreme passion for 4 years. In the meantime I was able to pay for the ISSA Personal Trainer course and attend the SANIS sports nutrition and supplementation school and other training courses, becoming a Fitness and Bodybuilding coach.
Per 6 years I have followed and accompanied girls and boys to achieve their aesthetic goals, and also to Bodybuilding competitions. After my recent change in the approach to training, moving away from the competition goal, and to the less restricted diet, I am focusing on helping those who come to me in achieving a psycho-physical balance by offering them help both from emotional-psychological and physical point of view, in finding a healthy and pleasant approach to nutrition and training, which can lead them to love themselves more, taking care of their body. Per this reason I am now attending the Popular University to become a holistic consultant and I try new training approaches myself, such as functional training, flow work, yoga.
During this time I train 4 times a week. A typical workout is divided into 3 phases:
- 20 'of warm-up with exercises that can be set on activation, mobility or conditioning
- 40-50 'of bodyweight or functional weight training: sometimes it is a very metabolic workout. Various between triset and gianteset or tabata or HIIT circuits, choosing mixed exercises between exercises from calisthenics, from Crossfit or from bodybuilding. Other times I do more technical training with mostly free body exercises preparatory to the improvement of particular abilities / skills.
- In the end I finish with 10 'of abdominals and some light stretching.I always prefer to do separate sessions dedicated only to stretching, mobility and autofibrolysis from 3 to 5 times a week depending on the time I have available.
In general, for a couple of years my diet has always been regular at 1800 kcal.
In the period close to the race I started to go down near 1600, lowering the carbohydrates.
Right now I follow a diet that I manage with macronutrients that gives me the energy necessary to face the workouts and that allows me to recover 100%. So it changes according to the intensity and frequency of your workouts.
I keep Protein fixed at around 2g per kilo of body weight, while I vary with fats and especially with carbohydrates.