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Amanda Lee is a well-known Canadian fitness model, Instagram influencer, and personal trainer who has been inspiring people to lead a healthy lifestyle for many years. Her dedication to fitness and diet has helped her achieve a toned and perfect booty, which is admired by many. In this blog post, we will dive into the fitness and diet routine of Amanda Lee, and how you too can achieve your fitness goals.
Diet
Amanda Lee's diet is all about eating clean and healthy food. Amanda believes that following a diet consistently is the foundation for achieving a healthy lifestyle and hitting your physique goals. Her diet consists of whole foods such as fruits, vegetables, lean proteins, and whole grains.
Some examples of these foods are:
- chicken
- fish
- turkey
- broccoli
- carrots
- asparagus
- strawberries
- bananas
She does still include fats in her diet like avocados and nuts.
Some of the foods that Amanda avoids are:
- alcohol
- processed sugar
- fried foods
- pops or soda
- foods heavy in preservatives
One of the most important aspects of Amanda Lee's diet is that she avoids processed foods and sugary drinks. Processed foods are high in added sugars, sodium, and unhealthy fats, which can lead to weight gain and various health problems. Processed foods are currently being heavily researched with findings starting to come out on the negative health side effects they can cause long term. Instead, she opts for whole foods that are rich in nutrients and provide the body with the necessary energy to function properly.
Amanda Lee also follows the concept of macro counting, which is a method of tracking the macronutrients (carbohydrates, protein, and fats) in the food that you eat. This allows her to control her calorie intake and make sure that she is getting the right balance of nutrients to support her fitness goals. She typically aims for a diet that is high in protein and moderate in carbohydrates and fats. A split like this would be something similar to protein 40%, fat 30%, and carbs 30%. Check out the breakfast recipe below that follows this macro split.
Protein-Packed Egg and Avocado Breakfast Bowl:
Ingredients:
• 2 large eggs
• 1/2 ripe avocado, sliced
• 1/4 cup cooked quinoa
• 1/4 cup cherry tomatoes, halved
• 1 cup baby spinach
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. Heat olive oil in a non-stick skillet over medium heat.
2. Crack the eggs into the skillet and cook to your desired doneness (fried, scrambled, or poached).
3. While the eggs are cooking, assemble the bowl by placing the baby spinach as the base.
4. Add the cooked quinoa, sliced avocado, and halved cherry tomatoes on top of the spinach.
5. Once the eggs are cooked, carefully transfer them to the bowl.
6. Season with salt and pepper to taste.
7. Drizzle with a bit of olive oil for extra flavor.
8. Enjoy your protein-packed egg and avocado breakfast bowl, a perfect balance of macros to start your day right!
Remember to adjust ingredient quantities to meet your specific macronutrient goals, and feel free to customize the recipe by adding herbs, spices, or other veggies to suit your taste preferences.
Workout
Amanda Lee's fitness routine is a combination of weightlifting and cardio. She believes that weightlifting is essential for building lean muscle mass, which in turn helps to boost metabolism and burn more calories. Weightlifting will cause your body to burn calories for up to 36 hours after your workout in addition to the calories you burned during the workout. This is due to your body needing to repair the micro-tears you made in your muscle belly which will cause your muscles to grow in size and strength. She also includes cardio in her routine to improve cardiovascular fitness, and burn calories. Though cardiovascular exercises do not have the same long-term calorie expenditure as weightlifting does.
Amanda Lee's weightlifting routine typically includes exercises such as squats, lunges, deadlifts, and bench presses. These exercises are known as compound movements which means that more than 1 joint in the body is being used to create the movement. Compound lifts like squats and deadlifts are essential for building muscle throughout your body. Amanda also notes that these exercises are amazing for people who don't have much time because of the number of muscles they work at 1 time. Though Amanda doesn't shy away from isolation exercises to help target certain areas of the body more effectively. 🍑
Amanda is known for having a popping booty that people would die for. Amanda achieves her bootylicious physique by using exercises that solely work her glutes. Some examples of these exercises are donkey kicks, fire hydrants, hip thrusters, and more. The point of this is that Amanda focuses some extra attention on developing her glutes to get the look she is going for. So if you're looking to grow that peach. Maybe look at adding some additional glute exercises into your routine. Increasing weight is helpful in growing the glutes but increasing your volume is key. Volume, weight, and time are 3 key areas that you can mess with to switch up your workout routines so you don't lose motivation.
Secret 🍑 tip: Deadlift more. Deadlifts are actually a huge booty builder that will increase your booty size incredibly fast. Work on adding weight and reps slowly as deadlifts can be very stressful to your lower with improper form. Getting technique right is more important than adding weight or reps.
When it comes to cardio, Amanda Lee likes to switch it up and keep things interesting. She often includes activities such as running, cycling, swimming, and even HIIT training in her cardio routine. The variety in her cardio routine helps her to avoid boredom and keeps her motivated.
Amanda Lee's workout routine usually lasts for about an hour, and she usually works out 5-6 times a week. She also believes in the importance of rest and recovery and makes sure to give her body the necessary time to recover.
In addition to her workout routine, Amanda Lee also places a strong emphasis on stretching and flexibility. She believes that stretching is essential for preventing injuries and improving range of motion. She typically includes stretching exercises such as yoga, and foam rolling in her routine.
In conclusion, Amanda Lee's fitness and diet routine is all about eating clean, healthy food, and including weightlifting and cardio in her workout routine. She believes in the importance of hydration, rest, and stretching and also follows the concept of macro counting. By following her diet and workout routine, you too can achieve your fitness goals and lead a healthy lifestyle. Remember, consistency is key, and it takes time and dedication to see results. So, stay motivated, and always keep pushing yourself to be your best self.
Amanda Lee's workout routine typically includes the following exercises
- Barbell squats: 3 sets of 8-12 reps
- Dumbbell lunges: 3 sets of 8-12 reps (per leg)
- Barbell deadlifts: 3 sets of 8-12 reps
- Pull-ups: 3 sets of 8-12 reps
- Dumbbell bench press: 3 sets of 8-12 reps
- Dumbbell rows: 3 sets of 8-12 reps
- Shoulder press: 3 sets of 8-12 reps
- Bicep curls: 3 sets of 8-12 reps
- Tricep dips: 3 sets of 8-12 reps
- Standing calf raise: 3 sets of 12-15 reps
- She works out 5-6 times a week
- Each exercise is followed by a short rest period of 30-60 seconds in between sets
- Amanda Lee also includes cardio in her routine, such as running, cycling, swimming, and HIIT training
- She also includes stretching and flexibility exercises such as yoga and foam rolling in her routine
- She follows the concept of macro counting to control her calorie intake and make sure that she is getting the right balance of nutrients to support her fitness goals.
- She also believes in the importance of rest and recovery and makes sure to give her body the necessary time to recover.
Please note that it's important to adjust the weight and reps based on your fitness level, and consult a doctor or professional trainer if you have any concerns.
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