Alice Marchisio
Italy
Biography
From an early age, my life has been marked by a deep passion for competitive sports. My athletic journey began with athletics, where I distinguished myself as a regional champion in the high jump, a discipline that represented my specialization. In 2017, my career took a significant turn when I entered the world of bodybuilding. This passion, which began almost as a game, saw me participate in my first competition after just six months of intense preparation, competing for the NBBUI federation. On that occasion, I won first place, a result that was just the beginning of a series of successes. With the ambition of competing on increasingly prestigious stages, I moved to the IFBB Elite federation, where I collected numerous titles at national level and achieved honorable placings in international competitions, regularly ranking in the top six.
The continuous evolution of my muscular potential pushed me to aim even higher, until I reached the prestigious IFBB Pro League. On my third attempt in this federation, in 2021, I triumphed at the Olympia Amateur in Spain, gaining the Pro Card, an achievement that marked a turning point in my career.
From that moment, my commitment has incessantly focused on improving my physical structure, with the aim of optimizing my performances and best expressing my athletic potential.
Today, after winning a pro competition, I obtained the qualification to participate in the most illustrious event in bodybuilding: the Mr. Olympia. This opportunity not only represents the culmination of years of dedication and sacrifice, but is also the stage where I will aspire to further solidify my status as a world-class athlete.
OFF SEASON - My training routine is carefully organized to get the most out of my physical abilities and continually improve. Each muscle group is trained intensely once a week, allowing adequate time for recovery and optimal muscle growth. I incorporate four to five weight lifting sessions per week, focusing each session on specific muscle groups to maximize strength and definition. I complement these sessions with two to three cardio sessions, which are essential for maintaining my conditioning, promoting fat loss and improving my cardiovascular endurance.
I use high intensity training techniques such as stripping, drop sets and isomix, including its advanced version 2.0. These methodologies not only increase the difficulty of the exercises but also stimulate a greater muscular response to push the body beyond its limits.
PRE CONTEST - My pre-competition training program is intensely structured to refine physical fitness and maximize the effectiveness of each session. During the week, I dedicate myself to five training sessions: four of these are mainly focused on the lower body, but also include exercises that involve the upper body to ensure a balanced overall workout. The fifth session is exclusively dedicated to upper body exercises.
This approach not only stimulates the muscle groups involved more, but also keeps the body in a state of continuous adaptability, essential for improving athletic performance. To complete the regimen, I integrate five cardio sessions per week, split into 30 minutes of fasting, usually in the morning to maximize fat burning, and 20 minutes immediately after weight training to increase calorie burn by maintaining a high metabolic rate.
The high volume and intensity of the sessions are designed to push the body to the limit, improving both endurance and muscular power. This is essential not only for physical preparation but also to ensure that every muscle is defined and toned, ideal conditions for any competition. Through this rigorous programming, I can optimize my competition preparation, ensuring that every aspect of my body is ready and up to the challenges that lie ahead.
Ultimately, the goal of this regimen is twofold: to reduce body fat to minimal levels while maintaining lean muscle mass, and to increase my overall stamina and strength, elements that are crucial for any athlete aspiring to success in their sport. .
During the off-season, I follow a normocaloric diet to maintain a healthy weight without accumulating excess fat, thanks to the choice of foods compatible with my metabolism. This phase allows you to vary your caloric and macronutrient intake while remaining within the limits necessary for my category.
In the preparation period for competitions, my diet becomes more rigorous and calibrated, with a focus on specific foods that I manage well, and particular attention to the regulation of carbohydrates based on my physical condition and the directives of my coach. This helps me optimize energy and muscle definition.
As the competition gets closer, I eliminate free meals to focus on physical and nutritional preparation, a change that is critical to reaching peak fitness. This disciplined dietary regimen is essential for optimal management of my body and success in bodybuilding competitions.
This strategy not only supports the maintenance of lean mass and reduction of body fat, but also prepares you physically and mentally for the demands of competition.
