Pamela Reif Diet and Workout Plan

Pamela Reif Diet

The Pamela Reif diet is all about cooking healthy meals with natural ingredients. Her diet mostly consists of vegetables, nuts, seeds, and some fruit. Pamela does eat meat once in a while, but limits her consumption due to the negative impact the meat industry has on the environment. Continue reading for a more detailed look into her meal plan and exercise routine.

Who is Pamela Reif?

Pamela Reif is a German fitness model, author, and social media influencer. Her rise to fame began as a teenager, as she uploaded fitness and lifestyle content to her Instagram page. Pamela has also written a cookbook centered around healthy recipes that are quick and easy to make. She also frequently uploads videos to her YouTube channel that provide diet and exercise advice.

Stats

  • Height: 5’5″ (165 cm)
  • Weight: 119 lbs (54 kg)
  • Year of birth: 1996

Pamela Reif Diet

Pamela Reif has a very good relationship with food and enjoys cooking healthy meals. She doesn’t believe in traditional cheat meals where people binge on foods like pizza and ice cream. Instead Pamela makes good tasting meals with natural ingredients. Here’s what a sample day of eating looks like for her.

  • 1st meal: Oatmeal, nut butter, hemp seeds, and apple
  • 2nd meal: 2 whole eggs, asparagus in tomato sauce, cucumber, balsamic vinegar, shredded carrots, capers, and cashew cream cheese
  • 3rd meal: Quinoa pasta, carrots, red peppers, asparagus, butter, pesto, and pine nuts
  • 4th meal: Natural butter cups (light dessert)

Vegetables

You can see that Pamela’s diet consists mostly of vegetables. She does eat meat occasionally, but limits the amount of meat in her diet for environmental reasons. Pamela also recognizes the importance of eating carbs for weightlifting and cardio. Foods like oatmeal and quinoa pasta are great carb sources that will keep you feeling full for a longer period of time.

Nuts & Seeds

Pamela also makes sure to include plenty of nuts and seeds into her meal plan. She even has a dedicated Instagram page focused on nut based recipes. It’s amazing how many meals you can make by combing nuts with other ingredients. Nuts also serve as a great source of nutrients, can help aide in weight loss, and they’re loaded with antioxidants.

Pamela Reif Workout Routine

Pamela’s training style focuses on high intensity interval training. Her workouts only last for around 10 minutes, but they are intense movements with very little rest. Pamela also likes to incorporate supersets in her training. This is when you preform exercises back-to-back, with no rest in between sets. Training in this style will increase your heart rate and it can help with fat loss.

Leg Workout

This workout is split up into three sections. The first part begins with a glute activation warm up routine, to get the muscles ready before the working sets. Then the core of the workout will focus on supersets of squats and deadlifts. Finally, there will be a few burnout sets of glute bridges. Pamela uses a 10kg (22 lbs) dumbbell for this workout.

Warm Up Routine

  • 1st warm up: Donkey kicks (right) x 30 seconds
  • 2nd warm up: Straight leg pulses (right) x 30 seconds
  • 3rd warm up: Donkey kicks (left) x 30 seconds
  • 4th warm up: Straight leg pulses (left) x 30 seconds
  • 5th warm up: Glute lifts x 30 seconds

Working Sets

  • 1st superset: Dumbbell squat x 45 seconds, dumbbell squat pulses x 15 seconds, and bodyweight jump squat x 30 seconds
  • 30 second break
  • 2nd superset: Dumbbell sumo squat x 45 seconds, dumbbell sumo squat pulses x 15 seconds, and side-to-side glute squeeze x 30 seconds
  • 30 second break
  • 3rd superset: Narrow stance dumbbell squat x 45 seconds, dumbbell squat pulses x 15 seconds, and bodyweight jump squat x 30 seconds
  • 30 second break
  • 4th superset: Stiff leg dumbbell deadlift x 30 seconds, bodyweight good morning and squat x 30 seconds, and bodyweight squat/hold x 30 seconds
  • 30 second break
  • 5th superset: Stiff leg dumbbell deadlift x 30 seconds, bodyweight good morning and squat x 30 seconds, and bodyweight squat/hold x 30 seconds
  • 30 second break
  • 6th superset: Stiff leg dumbbell deadlift x 30 seconds, dumbbell squat x 30 seconds, and bodyweight squat pulse x 30 seconds

Burnout Sets

  • 1st burnout set: Dumbbell glute bridge x 30 seconds, dumbbell glute bridge pulses x 30 seconds, dumbbell glute bridge hold x 30 seconds
  • 30 second break
  • 2nd burnout set: Single leg glute bridge (right) x 30 seconds, Single leg glute bridge (left) x 30 seconds, dumbbell glute bridge x 30 seconds
  • 30 seconds break
  • 3rd burnout set: Dumbbell glute bridge x 30 seconds, dumbbell glute bridge pulses x 30 seconds, dumbbell glute bridge hold x 30 seconds

Full Body Stretch

  • Stand and reach forward x 30 seconds
  • Airplane (right and left side) x 30 seconds
  • Forward static hold x 30 seconds
  • Downward dog x 30 seconds
  • Hip flexor (right and left side) x 30 seconds
  • Hip flexor holding foot (right and left side) x 30 seconds
  • Side to side stretch x 30 seconds
  • Butterfly sit holding toes x 30 seconds
  • Butterfly sit holding toes and leaning forward x 30 seconds
  • Spine twist (right and left side) x 30 seconds
  • Cat cow rows x 30 seconds
  • Cat cow stomach vacuum x 30 seconds
  • Cobra push-up x 30 seconds
  • Shoulder stretch (right and left side) x 30 seconds
  • Back stretch x 30 seconds
  • Child’s pose x 30 seconds

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