Cindy Mello is a Brazilian fitness model and social media celebrity. She is known for her incredible figure and dedication in the gym – sharing photos of her lifestyle with her ever-growing fanbase online. As a professional model, Cindy has been featured in publications such as Maxim, Sports Illustrated, and GQ amongst others.
Cindy became interested in modeling around 2011 when she began attending photoshoots and casting calls. In order to stay in shape, and to increase her odds of succeeding as a model, Cindy kept a strict training and dieting regimen – sculpting her trademark physique in the process.
She started getting invitations to high-profile modeling events, as well as collaborating with the likes of Pamela Anderson. Coupled with her growing social media following, this saw Cindy’s career blow up.
Ever since the early days of her journey, she has never looked back. Cindy is now a source of inspiration for many of her followers, and an excellent example of what happens when luck & opportunity meet hard work.
|Full Name: Cindy Mello||Date of Birth: March 2, 1995|
|Weight: 120lbs-128lbs (54kg-58kg)||Height: 5’8” (172cm)|
|Bust: 32” (82cm)||Waist: 24” (61cm)|
|Hips: 35” (89cm)||Nationality: Brazilian|
- Social Media Celebrity – 1.2m Followers
- Collaborated with Victoria’s Secret
Cindy Mello Workout
For someone with a busy lifestyle like hers, Cindy needs the help of professional fitness trainers to stay in the best shape possible. Her training regimen consists of boxing sessions, resistance training, bodyweight exercises, and recovery practices amongst others. More on this below.
Training as an Ectomorph
Like some fitness models, Cindy has the body type of an ectomorph. This means she has a relatively fast metabolism and has a difficult time putting on fat or muscle. Although she can’t gain excess weight that easily, she also has a major challenge getting toned.
Because of this, Cindy tends to focus more on strength training (including weights) in order to avoid looking too slim and to maintain her awesome muscle definition.
There is a common misconception that lifting weights will make women look “bulky” or “too muscular.” However, this is simply not possible due to the fact that women have a significantly harder time gaining muscles compared to men, who naturally have far higher levels of anabolic hormones. This applies especially in the case of Cindy who is an ectomorph and has an even harder time gaining muscle than females with other body types.
Yoga and Cardio
Cindy doesn’t just do weight training, she also needs to maintain high flexibility to prevent injuries and ensure optimal range of movement in her exercises. To this end, she makes sure to often incorporate yoga and stretching exercises into her routine.
Yoga especially can be really beneficial when you’re lifting weights as much as Cindy does. Practicing yoga enhances your flexibility and prevents your muscles from getting too tight, which can lead to complications in the long run.
Whenever Cindy gets the chance, she also loves going for hikes. Besides being a relaxing and enjoyable activity, it is also a great form of cardiovascular exercise.
Below you can see some of the typical workouts Cindy Mello does every week:
Cindy Mello’s Glutes & Arms Workout
This workout specifically focuses on Cindy’s glutes, biceps, and triceps. The first two exercises are especially beneficial if you’re a female looking to train your glutes without making your thighs grow bigger.
As a bonus, this workout helps Cindy to tone her chest and back without overdoing it!
Here are the exercises:
- Kneeling rear leg circles with ankle weights (both legs), 3 sets of 15+ reps
- Squat jumps with a resistance band, 3 sets of 10+ reps
- Kneeling rear leg raise with ankle weights (both legs), 3 sets of 15+ reps
- Squats with arm pulls, 3 sets of 15+ reps
Cindy Mello’s Full Body Workout
Cindy tries to incorporate at least one circuit workout per week. This one will make you sweat as it targets the entire body. Here is how it looks:
- Jump Squats – 15 reps
- Kick Back each side – 15 reps
- Knee Down (Warrior Pose) – 45-second hold
- Walkout with Should Tap – 15 reps
- Leg Cross, each side – 15 reps
- Banded Later Taps – 15 reps
- Bicycle Crunches – 10 slow reps, 30 fast reps, 10 slow reps
- Fire Hydrant, each side – 15 reps
- Plank to Push Up, each side – 12 reps
- Opposite Leg to Opposite Hand, each side – 20 reps
- Side Open, each side – 30 reps
- Single Leg Up, each side – 15 reps
- Brigde Up and Open – 30 reps
After taking a quick break, Cindy repeats the whole circuit once more.
Cindy’ Mello’s Core Workout
This workout is another that really focuses on Cindy’s glutes without overdeveloped her legs. However, these exercises aren’t just good for toning her backside. They are also highly effective ab and core strengthened. This workout will help keep your abs defined and ensure good posture.
- Kneeling rear leg raise with ankle weights, both legs
- Side donkey kicks with ankle weights, both legs
- Kneeling up-and-over lifts with ankle weights, both legs
- Elbow-to-hand plank
- Bosu Ball twisting plank
Cindy Mello Diet
As someone who loves traveling, Cindy sticks to local food as much as possible when she is abroad. Some of her favorite dishes are those from Moroccan and French cuisine.
In terms of restrictions, Cindy eats generally healthy all the time, but doesn’t follow diets that exclude any foods. Every once in a while she’ll treat herself to something with more calories and sugars, but as we said, most of the time she’ll make sure she is eating whole foods with protein and veggies.
In terms of eating out, Cindy’s favorite place are restaurants in New York City, which offer a great variety of meals that are not just tasty but also in line with her macronutrient goals.
Below you can see an example of what Cindy eats in a day.
Daily Meal Plan
Before her first meal of the day, and after lunch, Cindy likes to have a big cup of coffee. This helps to keep her energy levels high and also sharpens her mental focus.
Here is what a typical day of eating looks for her:
- Breakfast: Toast with scrambled eggs, fruit, and fresh juice
- Lunch: Chicken salad with toasted walnuts, sweet potatoes and baby lettuce, drizzled with some balsamic vinegar on top
- Dinner: Kale topped with parmesan cheese, sweet potatoes, and fish/chicken
Cindy also occasionally treats herself with a glass of red wine. She doesn’t eat pizza often, despite it being one of her favorite “cheat” foods.
What We Can Learn From Cindy Mello’s Example
Cindy is one of those fitness celebrities you should keep your eye on. At such a young age, she is already making a name for herself all over the internet.
The main lesson we can learn from her is that your mind determines your results. It may sound cliché but it remains as true as ever. If you put in the work in the gym (and out of it), you too can build a physique that will inspire others around you – just like Cindy.