Bodybuilder Kolly Amandine in Two-Piece Workout Gear Shows Off "Full Potential"

Kolly Amandine is revealing how to reach your “full potential” – in her workout gear. In a new social media post the bodybuilder opens up about the mental aspect of success, showing off her amazingly fit figure in exercise clothes. “Making a special post today,” she captioned the Instagram photo, discussing the “mental/ mindset aspect,” of her sport, “the most important part that any athlete should control,” she says. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Hypertrophy

If you want to develop your muscles a la Kolly, she explains there are “2 major keys” for Hypertrophy in her opinion. The “time under tension” and “the stimulus you bring with the working weights,” she says. “There is no magical trick in my opinion to make the best progress when it comes to talk about hypertrophy. I've always worked with a base of 2 top sets of ~8-10 reps to failure (the real failure, and obviously this rep ranges can vary), and 1 backoff set with a personal intensity technique. The key is more on how you pay attention to each details of your training: the exercises you're going to pick, the volume of the sessions, and of course your tempo, execution and ROM. The ideal for me would be to stick to the compounds you feel the best, stay classic about them, and improve them regarding both the working weight AND the form. Reach the real failure in a proper rep ranges, add some time under tension with your tempo and some intensity techniques , and see what happens!”

2. Counting Macros

Kolly recently shared an “off season” update, which included tracking her macros. “Currently on 630G carbs/ 230G proteins/ 40G fats/ 4K calories on training days, on a light TRT, 15 min of cardio daily, and 1-2x sushi's or tartare weekly,” she wrote in the post.

3. Biking

She also revealed that she rides her bike instead of driving. “To be able to grab your bicycle and pedal few min instead of 1h in traffic jams to go to the gym is a luxury and I'm very grateful for this!” she wrote in the post. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

4. Hiking

Kolly is also a hiker. “Always a pleasure to have a day like today,” she writes. According to the National Parks Service, the physical benefits of hiking include:

• Building stronger muscles and bones
• Improving your sense of balance
• Improving your heart health
• Decreasing the risk of certain respiratory problems

5. Self-Care and Recovery

Kolly prioritizes self-care. “I took another step level about recovery by doing more massages and ice baths,” she writes. According to the Mayo Clinic, studies support the many benefits of getting a regular rub down. These include stress reduction, lessening pain and muscle tightness, increased relaxation, and improved immunity. There is limited research supporting the benefits of cold plunges, which may include easing sore muscles, bringing body temperature down, increased focus, improved sleep, and decreased inflammation, per the Cleveland Clinic. However, a 2021 study found that cold water immersion therapy promotes basic post-sport recovery.