Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

Quick Bio:

Age: 39
Height: 5’0″ – 152 cm
Contest Weight: 98 lbs – 44 kg
Off-Season Weight: 106 lbs – 48 kg
Location: Miami, United States

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

How did you get started with bodybuilding?

I got started in bodybuilding in high school at 16. There were no girls in Weightlifting 101, and everything was centered around the boys. I wanted to get strong like them because I wasn’t very good at the other sports like volleyball or tennis.

How do you stay so motivated? What drives you?

What keeps me motivated is setting specific goals and aiming for the results. May it be to gain strength, some size or creating a better balance for my frame, working towards improvement keeps me from getting complacent. What drives me most is knowing how lucky I am to have such a passion for something and having discovered it. Some people don’t ever realize their love, and I try my best to lead by example by continuing to follow my heart even at times of uncertainties.

It is a rewarding lifestyle no matter where you started from, and as long as you push to improve, you will never get bored.

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

What is your training routine like?

I have a 5 day workout split as of now. It looks like this:

  • Day 1: Glutes/Hams/Calves
  • Day 2: Heavy Delts/Tris/Abs
  • Day 3: Upper Lats/Rear Delts/Bis
  • Day 4: Active OFF (Foam roll, stretching)
  • Day 5: Light Delts/ Glute & Hip Explosives/Calves
  • Day 6: Middle Lats/Back/Rear Delts/Abs/Upper Body HIIT
  • Day 7: OFF

A sample Glutes/Hams/Calves Workout:

  • Deadlifts 5 x 8-12
  • Superset: 15 seconds in between exercises. 45-60 seconds break at end.

  • 1a. Hip Thrusts (2 count holds) 3 x 8-12
  • 1b. Hip Abduction (use only glutes, lean forward) 3 x 15
  • 2a. Hamtractor 3 x 15
  • 2b. Reverse Ham Curl 3 x 15
  • 3a. Hip Pull Throughs 3 x 15
  • 3b. DB Stiff Legs w/Plates under toes 3 x 15
  • Donkey Kickouts 3 x 15
  • Reverse Hypers 3 x 15
  • Seated Calf Raises 4 x 8-12
  • Standing Calf Raises 4 x 8-12, last set pulse to failure

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

If you had to choose only 3 exercises, what would they be and why?

  1. Deadlifts because it is an overall body exercise working the hips, glutes, hamstrings, core, back and burns more calories. You could vary the weights, rep ranges, rests, and sets depending on what phase of your program you are at.
  2. Dumbbell Military Presses because it targets all your deltoid muscles as well as your triceps, and promotes bilateral symmetry development. It also gets me really amped when it’s my 6-8 rep range day and I’m pressing heavier than usual!
  3. Squats, full range of motion, below parallel because it is a great overall lower body exercise. By going past parallel, you are forced to engage your glutes and hamstrings more.

What is your favourite form of cardio?

My favorite form of cardio is doing sprints on the beach. It sounds like torture but once I’m out barefoot in the sand and I’ve completely warmed up, it’s the best feeling in the world pretending I’m Usain Bolt, except I’m the female Asian version.

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

What is your diet like?

My diet right now is pretty flexible as I have until the end of the month to really tighten things up. I basically eat 5-6 meals, and protein is of priority and consists of chicken, turkey, lean beef, eggs, yogurt, and protein shakes. My carbs are eaten in the am and around my training times. They consist of fruits, brown & white rice, oatmeal, yams, potatoes, greens and Ezekiel bread.

My fats are primarily from nuts, avocados, chia seeds and olive oil. My indulgences are wine, cheese, sweets, the usual…

What supplements do you use?

I use all San Nutrition supplements and have been consistently since 2011. My supplement schedule looks like this:

AM & with Dinner: Dr. Feel Good Multivitamin, Lipidex (Fats), Green Supreme Fusion (Greens), Vitamin C

PREWORKOUT: (1/2 Scoop BCAA Pro Reloaded, Launch Reloaded PreWorkout, 1/2 Scoop Element, 1/2 Scoop Carnosyn, all mixed together in shaker) CM2 Creatine

INTRAWORKOUT: IntraFuel, 1/3 Scoop Element

POSTWORKOUT: (1/2 Scoop BCAA Pro Reloaded, 1/3 Scoop Element, 1 Scoop Performance Glutamine, all mixed into a shaker)

BEDTIME: ZMA PRo, 1 Scoop Casein Fusion, 1 Scoop Glutamine

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

What are the highlights of your fitness career?

My highlights of my fitness career was turning Pro at the USA’s Bodybuilding Championships and walking onto the Olympia stage as a Bikini competitor. They were dreams and goals of mine and to have experienced them was euphoric!

Cyberflexing.com Exclusive Interview With IFBB Pro Bikini Competitor Noy Alexander

Website: NoyFit.com

Facebook: NoyFit Training

Twitter: @Noyfit

Instagram: noyfit

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