Bodybuilder Patricia Álamo in Two-Piece Workout Gear Says "We Smashed Some Records"

Bodybuilder Patricia Álamo, celebrated for her unwavering dedication and jaw-dropping fitness milestones, recently took to Instagram to share an update from her intense training session. Rocking a heart-shaped two-piece workout set from The Heavy Unit and a shirt from Capponi Fit Apparel, Patricia admitted she was exhausted but determined to push through. "I went to train feeling very tired 🫠. To top it off, I had to work on quads and a bit of glutes," she confessed. Despite the challenges, she proudly announced, "We smashed some records with squats at 160kg for 6 reps 💥💪🏽." Balancing a hectic schedule, Patricia supplements her demanding routine with IO Genix products and offers fitness guidance through her online coaching services. Her commitment continues to motivate fans to crush their own fitness goals. Here’s how she does it.

1. She Lifts Weights

As you can see from her Instagram post, weightlifting is one of the main ways Álamo stays in shape. ACE Fitness states that weightlifting has a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Squats

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Álamo is seen doing squats with a barbell in her Instagram post. Squats are very beneficial. Piedmont states, “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

3. She Does Hip Thrusts

Álamo shared this post on Instagram of herself doing hip thrusts at the gym. She captioned it, “Today's Monday workout…” Gymless states that the exercise has a lot of benefits. “Hip thrusts are plastered on nearly every fitness influencer’s page nowadays. Fortunately, they are a dynamic and effective exercise that has soared in popularity among fitness enthusiasts and athletes—so, honestly, I have no problem with it. It’s a great compound movement that targets the gluteal muscles (‘glutes’), and it’s crucial for improving lower body strength, power, and juicy lower-body aesthetics.”

4. She Uses Resistance Bands

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In the previous Instagram post, Álamo is seen using a resistance band. The Cleveland Clinic states that exercises with them have a lot of benefits. “Working with resistance bands doesn’t just build muscle. It can also help melt away fat. A study published in 2022 shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises. The review looked at 18 trials involving 669 participants.”

5. She Does Hamstring Curls

Álamo doesn’t skip leg day. One lower body workout she likes to do is hamstring curls. She shared this video on Instagram of herself doing them at the gym. Álamo captioned the post, “Today I did the training in the middle of the holidays with @jeronimoverdepita, nothing more and nothing less than 5-minute series 💀🔥🦵🏽 stay tuned for my next videos 🥵”

Amanda Lawrence, a powerhouse in the powerlifting world, keeps her followers motivated with intense training updates on Instagram. Recently, she posted videos of herself bench pressing and deadlifting, captioned, “Happy Saturday! We still out here training hard 💪🏼 12 weeks until @sbdsheffield 👀.” With her unwavering commitment, Lawrence demonstrates the grit and preparation required for competitive lifting.

1. She Lifts Weights

Weightlifting is the main way Lawrence stays in shape. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”

2. She Does Squats

Lawrence is seen doing squats in this Instagram video. Squats are a great exercise to do. Allina Health reports, “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

3. She Works With A Coach

Lawrence shared her training secrets with Muscle & Fitness. She says that she works with a coach to help her train correctly. “I was training with straps all the time and with non-calibrated plates, on incorrect bench heights. It made things hard when you actually had to train on standard equipment on game day. I had a lot of changes I wanted to make from the Grand Prix in March of this year to Worlds. I hired a new coach, Joey Flexx, and he changed everything for me. I purchased calibrated plates, got a rack and everything, and started training on the correct equipment. Now, I have a different perspective on what I can improve upon.”

4. She Eats A Lot Of Protein

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Lawrence shared her typical diet with Muscle & Fitness. She says that she eats a lot of protein. “I eat the same things a lot, over and over. That’s just what works for me. I like a high protein diet—at least one gram per pound of body weight—because you need that just to perform and fuel. I go a little bit lower carbs, but make sure I get enough to fuel my performance. I follow a Renaissance Periodization diet, and they have an app you can use to track macronutrients in a plan that’s customized to your goals. It has set food choices that you can pick from. For example, if you need to get 30 grams of protein in and you want to eat specific foods, the app will tell you exactly how much to eat of specific foods to hit the nutritional value of 30 grams, or whatever fits your needs.”

5. She Protects Her Muscles

Lawrence makes sure to protect her muscles from injury. She shared how she does so with Muscle & Fitness. “I know my body’s limits, and I’ll purposefully not go through with a rep if something feels funny. Of course, I always have spotters, but knowing my limits has allowed me to continually push weight faster than others without getting injured. Before a lift, I’ll stretch a lot, use rollers, and do hip circles to loosen up my hips for both squats and deadlifts. I don’t do a ton of post-lift stretching, but I use recovery creams and make sure to eat a healthy diet. When it comes down to it, if you’re going to get injured, you’re going to get injured. There’s no way to prevent it, but just don’t be stupid and know when to stop.”

Betty Pariso, a renowned fitness expert and bodybuilder, has cultivated a dedicated Instagram following by sharing her approach to health, fitness, and life balance. Recently, she posted a fun video of herself fueling up her unique motorcycle and heading off for a scenic ride, showcasing her adventurous spirit. Beyond the gym, Betty emphasizes the importance of quality time, balance, and unwinding on vacations, where she prefers enjoying sunrises over rigorous workouts. Her feed often features dynamic workouts, from weightlifting to swimming, and even special mother-daughter training sessions with her business partner and daughter. Pariso’s balanced philosophy demonstrates that even high-level fitness athletes can prioritize both physical discipline and the joy of life’s everyday moments.

1. She Takes Breaks

Pariso works out on a consistent basis. However, she doesn’t like to work super hard when she’s on vacation. Pariso revealed in this Instagram post that she only does a couple of push-ups on vacation. She captioned the post, “If I waste 1 hour in the gym on vacation, I am missing the moment. I do not live for the gym, the gym allows me to live for the moments. But I could get up and train early...nope, I would rather get up, walk the beach and watch the beautiful sunrise. I never train on a vacation that is 5 days or shorter. I need the break from little injuries that can turn into something bigger and sideline my training. But more importantly, I am here to get away from training, enjoy my surroundings, and enjoy the food. I want my vacations to be completely different from my disciplined, structured life.”

2. She Works Out With Her Daughter

Pariso owns her company with her daughter, and the two like to train together. She shared this video on Instagramof the two of them doing so. Pariso captioned it, “Thank you @lacyecarmichael. We occasionally get to train together, but how many Moms get to own a company with their daughter and design it together from the ground up. She killed it for 5 weeks. This is her work, and I am so proud 👉 @wbbfederation ❤️❤️❤️”

3. She Lifts Weights

Pariso likes to lift weights to stay in shape. She shares a lot of workout videos on Instagram of herself doing so. In this video, Pariso is seen doing shoulder lifts with hand dumbbells and pulling a rope. She captioned the video, “Today was one of those days I did 50 minutes of almost non-stop training using supersets on everything.”

4. She Does Pulldowns

Pariso likes to do lateral pulldowns to stay in shape. She is seen doing them in this Instagram video. Piedmont states that this exercise has a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Swims

Pariso likes to swim to stay in shape. She shared this video on Instagram of herself floating in a pool. Better Health states that swimming has a lot of benefits. “Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body, builds endurance, muscle strength and cardiovascular fitness, helps you maintain a healthy weight, healthy heart and lungs, tones muscles and builds strength, provides an all-over body workout, as nearly all of your muscles are used during swimming.”

Maureen Blanquisco is modeling workout clothes. In a new social media post the IFBB contestant shows off her incredible body in a blue exercise set, driving her followers wild. “To all my baddies out there! This color makes your tan complexion POP,” she captioned the series of Instagram snaps. “So gorgeous 🩷🥰” commented one. “OKKKAAAY SLAAY SLAAY,” added another. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Swimming

When Maureen was younger she was a swimmer. “I always loved competing and performing. I usually call it “performing” instead of competing. Swimming was an individual sport. If I wanted to win, it all depended on me. I never liked depending on a team. If we lost because of them, I would get very frustrated,” she told Muscular Development.

2. Gymnastics and Cheerleading

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She then moved on to gymnastics and cheerleading. “Cheerleading was fine until one time we fell during a stunt, and it wasn’t my fault. I said, I think I work better alone,” this is when she discovered weights. “I started lifting weights at age 18. That’s around the time you want to look and feel good, putting on makeup. I was doing fitness training anyway, so I started to look for something I could do competitively that fit that. I had always wanted to compete in beauty pageants, but at 5 feet tall I was too short. Then I saw the Bikini Olympia on YouTube, and the woman who stuck out to me the most was India Paulino. She was my first idol! I thought it looked so cool. The women looked amazing, and this was the closest thing to a beauty pageant I could do. I thought I could just go compete in the Olympia. I had no idea you have to turn pro first, then qualify, the whole long process. But in my head, I only had one goal, to go to the Olympia.”

3. Here Is How She Preps for Shows

“I started prepping for the Olympia right after the Boston Pro in March, so that was seven months. It was a very chill prep because I was eating clean, but I was eating more than ever in a prep. I was still dieting, but it was more calories, and I did have one cheat meal a week. Now I see this is the best approach for me: a longer prep but with more food,” Maureen said.

4. Her “Breaks” Involve Cardio

When she does go on vacation, she still exercises. “I did go on vacation to Hawaii with my partner the week after the Olympia. That was on my bucket list. I did cardio every day, but I took five days off from weights. I had a couple of treats, but nothing crazy,” she says.

5. She Doesn’t “Gain Too Much” During the Offseason

Marueen avoids overindulging in the off season. “I have a very clear mindset that if I gain too much, it will be a lot harder for me,” she told Muscle & Fitness. “In Bikini, it’s all about condition, and while you could be ‘too’ hard, you certainly can’t be soft, either.”