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Cindy Mello’s Diet and Workout Routine

By Rachael Attard, Updated Nov 15, 2020
cindy mello diet workout

Cindy Mello is a gorgeous model who I love following on Instagram. She’s originally from Brazil, and she’s been featured in Sports Illustrated, GQ, and other publications.

As you might know, I love learning about the lifestyle of influencers, and models who are into fitness and healthy eating. And Cindy is an excellent example of this! I’m excited to share with you what I learned about her diet and workout routine. :)

CINDY MELLO’S EXACT DIET

Cindy loves traveling, and, when she’s abroad, she likes to stick to local cuisine as much as possible. Some of her favourite meals come from French and Moroccan dishes!

Other than this, she eats pretty healthy food, but she doesn’t follow any strict diets. Instead, she focuses on making sure she is eating whole foods with vegetables and protein.

RELATED POST: MY BEGINNER’S GUIDE TO HEALTHY EATING – CLEAN EATING GUIDELINES

CINDY’S GO-TO RESTAURANT

But, when she is in New York City, her go-to restaurant is Tender Greens. Unfortunately, the restaurant is temporarily closed in NYC right now, but they still have several other locations.

Tender Greens is full of the types of food Cindy likes to eat. Their meals mostly involve fresh vegetables, healthy whole grains, and some kind of lean protein like chicken or fish.

DAILY MEALS

BREAKFAST

For breakfast, Cindy likes to have fruit, toast, scrambled eggs, or fresh juice. She also drinks a lot of coffee in the morning and throughout the day.

LUNCH

One of dishes Cindy might pick from Tender Greens is the Harvest Chicken salad, which includes:

  • Salt & pepper chicken
  • Toasted walnuts
  • Fuji apples
  • Grapes
  • Sweet potato
  • Aged white cheddar
  • Baby lettuces
  • Golden balsamic vinaigrette

I think this is an excellent, healthy selection. It includes healthy carbs from the potato and veggies, fat from the walnuts and cheese, and protein from the chicken. Plus, it sounds delicious!

RELATED POST: WHY YOU NEED PROTEIN FOR FAT LOSS

DINNER

For dinner, Cindy might pick another portion of a protein, greens, and some kind of side from Tender Greens.

Salt and pepper chicken, kale topped with parmesan and a roasted balsamic vinegarette (yum!), and sweet potato make up a delicious and filling meal for her!

TREATS

Cindy occasionally drinks alcohol. For example, in this photo, she is enjoying a glass of red wine after traveling.

Cindy doesn’t eat much pizza, but it is one of her favourite treat foods! On her Instagram, she shares how much she loves NYC pizza.

CINDY’S WORKOUT ROUTINE

Cindy works out with trainers Rhys Athayde, Kirk Myers, and others from Dogpound gym. During the stay-at-home orders in NYC, she even worked out virtually with Kirk!

The Dogpound is a popular spot for models and other celebrities. Hailey Bieber, Lorena Rae, Kelsey Merritt, and lots of Victoria’s Secret models work out there.

At the Dogpound, clients do boxing sessions, but they also do exercises with Bosu balls, lightweights, and their body weight. Cindy does a lot of her workouts with resistance bands too.

CINDY’S BODY TYPE

Like a lot of models, Cindy is an ectomorph body type. This means that she struggles to gain weight or put on muscle. She’s said that she has always been slim and tall, and she was always taller than her friends growing up. It is really hard for her to get toned.

Because of this, Cindy needs to do a bit more strength training (even with weights) than the other 2 female body types, to make sure she looks toned and keeps a bit of muscle definition.

Women with other body types might find that they bulk up too much if they did this much resistance training with weights, but it clearly works for Cindy!

Here’s what she does to maintain her incredible body.

CINDY’S BUTT AND ARM WORKOUT

This workout really seems to target her glutes. The first two exercises are excellent if you want to target your butt without making your thighs get much bigger. They are similar to some of the exercises in this booty workout.

The workout also helps her to tone her arms, chest, and back without overdoing it.

Here’s what Cindy does:

  • Kneeling rear leg raise with ankle weights (both sides)
  • Kneeling rear leg circles with ankle weights (both sides)
  • Squats with arm pulls
  • Squat jumps with a resistance band

RELATED POST: HOW TO GET A BIGGER BUTT IN ONE WEEK?

CINDY’S FULL BODY WORKOUT

This circuit workout looks like it would make you sweat! It is challenging, but I love that it targets the entire body. Here’s what Cindy does in this curcuit routine:

  • Jump Squats – 20 times
  • Walkout with Should Tap – 20 times
  • Knee Down (Warrior Pose) – 30 second hold
  • Banded Later Taps (each side) – 20 times
  • Kick Back (each side) – 20 times
  • Fire Hydrant (each side) – 20 times
  • Leg Cross (each side) – 20 times
  • Bicycle Crunches – 10 times slow, 30 times fast, 10 times slow
  • Plank to Push Up (each side) – 15 times
  • Opposite Leg to Opposite Hand (each side) – 20 times
  • Brigde Up and Open – 30 times
  • Single Leg Up (each side) – 15 times
  • Side Open (each side) – 30 times

Repeat two times. Watch her demonstrate in this video.

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CINDY’S BUTT AND CORE WORKOUT

This workout is another one that really focuses on keeping her booty toned without over-developing her quad muscles.

These exercises are not just good for her butt. They are also excellent for her core. This workout will help her abs be defined and help her maintain good posture.

  • Kneeling rear leg raise with ankle weights (both sides)
  • Kneeling up and over lifts with ankle weights (both sides)
  • Donkey kicks to the side with ankle weights (both sides)
  • Elbow to hand plank
  • Twisting plank with Bosu ball

RELATED POST: ABS AND BUTT WORKOUT FOR WOMEN

YOGA

Take a peek at her Instagram, and you’ll see that Cindy is very flexible and good at yoga as well as other types of workouts. Although she doesn’t share much about her yoga routine, she has to practice regularly to be able to do moves like that.

Yoga can be really beneficial when you are doing as much resistance training as Cindy does. Doing yoga helps you stay flexible and keeps your muscles from feeling too tight.

HIKING

When Cindy is in Los Angeles, she loves going for hikes. As you know, I love walking and think it is an excellent form of exercise. If you live someplace like LA with beautiful hiking trails, I suggest using them as a form of exercise! :)

RELATED POST: WHICH IS BETTER FOR FAT LOSS – WALKING OR RUNNING?

BALANCED LIFESTYLE

Cindy is one of those models you should keep your eye on. She’s young, but she is already making a big impact in publications and on the Internet!

I love how Cindy works hard in the gym to keep her body toned and model-ready, but she also makes sure she enjoys life through high-quality and nutritious food, the occasional glass of wine, and travel.

Love Rachael xx

Images Credit: Cindy Mello’s Instagram

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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