Yenny Polanco
Resides: MA
Age: 29
Height: 5ft 3" 
Weight: 105 pounds
Favorite Body-part: abs and Butt!

What does Yenny eat to stay so fit and lean?

My Diet

I don’t like to use the word Diet; I’d rather use the word nutrition. I eat plenty of complex carbs such as sweet potatoes, oatmeal, vegetables, and bread. That’s right bread! My favorite bread to eat is Ezekiel, It is made with no flour, is gluten free and zero sugar; it is high fiber, so I feel guilt free. I get my protein from lean chicken breasts, turkey, fish and a lot of egg whites. I get my good fats from peanut butter, extra virgin Olive oil, and avocado. I always combine carbs, protein, fat, and veggies with every meal.

Unlike many fitness pros and figure pros I do not count calories, and I do not weight myself! I eat a good portion size to keep me full but never over full. I eat constantly, I am always eating! Because of this and the amount of lean body mass I have, my metabolism is extremely fast. To me it is about eating the right foods at the right time.

For example I’ll eat extra carbs before a hard day at the gym, so I’ll have the energy needed to train hard with full intensity. I eat within 30 min. after training at this time I’m sure to get extra protein in for muscle recovery. I try to get 95% of my nutrition from solid foods, but when in a rush I will do a protein shake, or meal replacement. I’d much rather eat, then to drink my nutrition

Life is short, so I make sure to enjoy a nice red glass of wine and some warm chocolate cake at least once a week! Who ever said that you can’t have your cake and be lean? Ha!

What does your work out regimen consist of?

I train hard, and I mean real hard! I lift weights 4x/week.
I do cardio every time I train, except when I do legs.
For cardio I’ll do the stationary bike, or elliptical for 30 to 45 min. 4x/week.

I also incorporate my boxing to get in shape. I boxed competitively for 5 years. Boxing is such a tremendous cardiovascular and overall body conditioning sport! I do 3 rounds of jump roping, 3 rounds on the heavy bag with intense drills, and 3 rounds on the speed bag. This is enough to rev up my metabolism, stamina and to burn fat! Oh it also works my abs and core muscles.

I practice my technical fitness moves 4 times a week, I run through my entire fitness routine 3x/week.

Since I compete both in Fitness and Figure, I like to incorporate aerobics, some gymnastics, stretching, and even yoga!


Weight training:

Day 1: Legs
Day 2: Biceps, Triceps
Day 3: Back
Day 4: Shoulders

At this point I only do push ups for chest. I feel to keep my physique balanced and looking the way I like, this is all I need.

How did you achieve such strong abdominal muscles?

I built my abs at first by using weights while doing leg raises, crunches and side twists.

Now that they are developed I maintain them with leg raises, side twists, and crunches, with just my body weight. I stick with the basics.
I do 10 to15 reps on leg raises at a very slow pace, making sure that I am working on form, and tightening my abdominal muscles.

Abdominals: Every other day. Or 2 days on, one day off.

Yenny’s stay fit tips:

Eat plenty of complex carbs, enough protein to build muscles, and be sure to get your good fats! Your skin will suffer if your body is too low in fat. You will also lose strength. Don’t skip meals. Get plenty of rest.
Get enough sleep. Drink 10-14 glasses of water a day!