Nina Dobrev, the Bulgarian-born actress known for her role in "The Vampire Diaries," has become a fitness icon. Her dedication to maintaining a healthy lifestyle and her disciplined approach to diet and exercise have resulted in a physique that many aspire to emulate.
And I'm not an exception. As a fitness coach and after seeing what she accomplished, I wanted to test her routine. So, my team and I followed her instructions and ended up eating almond butter and joining HIIT classes while improving our overall health.
Now I'm sharing all I've learned based on our observations about the Nina Dobrev diet plan and exercises.
Nina Dobrev Stats
- Age: 34
- Height: 5'6"
- Weight: 120 lbs
- Waist: 23”
- Chest: 33”
When she was two years old, Nina Dobrev, AKA Nikolina Kamenova Dobreva, moved to Toronto, Canada. She began her acting career in 2006 with "Degrassi: The Next Generation" and later gained fame for her role in "The Vampire Diaries."
Beyond her acting career, she made a name for herself in the fitness world thanks to her commitment to a disciplined workout routine and diet plan. She has decided to keep a healthy and strong lifestyle to achieve and maintain her aesthetic goal of visible abs.
Her fitness achievements are not quantified by the number of competitions won or records broken. Instead, they are reflected in her ability to maintain consistency, dedication, and health. She has successfully integrated fitness into her daily routine, making it a part of her lifestyle rather than an obligation.
“I’m still working on me. When I do have a family, I can focus my full energy on that, but I’m not ready for it yet. In 10 years, hopefully, I will be—for my mom’s sake.”
- Nina Dobrev, Actress
Her Workout Routine & Principles
Dobrev's workout routine mixes strength training, yoga, HIIT workouts, and cardio. She believes in shocking her muscles with different routines to avoid plateauing [1].
She works out early to ensure life doesn't get in the way and enjoys taking classes with friends, and finds music helps her get in the groove.
Here’s her complete routine:
Monday – Lower Body Strength Training
- Lunges: 3 sets of 15 reps
- Jump lunges: 3 sets of 12 reps
- Walking lunge: 3 sets of 20 reps
- Reverse lunges: 3 sets of 20 reps
- Squats: 3 sets of 15 reps
Tuesday – Cardio HIIT Training
- Treadmill or bike exercise: 10 Minutes
- Treadmill sprints (above 5 mph): 1 minute
- Walking: 1 minute
- Repeat treadmill and walking: 15-20 minutes
- Cycling (sprint and jog): 15-20 minutes
Wednesday – Yoga Nina Time
- Cat cow
- Cat pose
- Plank: 2 sets for 30 seconds
- Downward dog: Hold for 5-6 breaths
- Open hip on both sides
- Low lunge: Hold for 5-6 breaths
- High lunge to a twist: Hold for 5-6 breaths
- Side stretch on both sides
- Tree pose on both sides: Hold for 5-6 breaths
Thursday – Upper Body Strength Training
- Treadmill light cardio: 15 Minutes
- Dumbbell bench press: 3 sets of 15 reps
- Pec dec flys: 3 sets of 12 reps
- Lat pulldowns: 3 sets of 15 reps
- Dumbbell rows: 3 sets of 10 reps
- Arnold press: 3 sets of 10 reps
- Dumbbell curls: 3 sets of 20 reps
Friday – Boxing
- Cross, jab, bob, weave: 1 set of 10 per side
- Boxer push-ups: 1 set of 10 reps
- Jump rope: 5 Minutes
Saturday – Core Strength Training
- Light jogging: 10-15 minutes
- Plank hold: 4 sets of 30-60 Seconds
- Side plank hold: 30 seconds
- Bicycle ab crunches: 3 sets of 20 reps
- Glute bridges: 3 sets of 20 reps
- Push-ups with a row: 3 sets of 20 reps
- V-ups: 3 sets of 12 reps
- Leg raises: 3 sets of 12 reps
Sunday – Rest
“I need to sweat every single day somehow, even if it’s just in the steam room.”
- Nina Dobrev, Actress
Diet Plan & Principles
Dobrev follows a clean diet, focusing on whole, natural foods and avoiding processed ones. She eats smaller meals over three larger ones, ensuring she never feels hungry. Nina loves to prepare her own meals.
Her diet includes proteins like fish and chicken, healthy fats from avocados and olive oil, carbs from sweet potatoes, fruit, and whole-grain rice.
Her principles:
- Fat smaller than the thumb: Dobrev ensures that her fat intake is controlled and not excessive.
- Protein about the size of her palm: Protein is an essential part of her diet, and she includes it in every meal.
- Unlimited vegetables: Dobrev believes in the power of greens and includes a variety of vegetables in her diet to ingest fiber and micronutrients [2].
- Avoid processed foods: She aims to eat healthy. She depends on wholesome, natural, organic foods and suggests avoiding processed foods.
- Portion control: Dobrev loves to eat and enjoys cooking, but she is disciplined regarding her food choices and follows these simple rules to keep her portions in control.
“Vegetables add diversity, flavor, and nutritional quality to diets. A strengthened focus on vegetables may be the most direct and most affordable way to deliver better nutrition for all.”
- Ishvar L Pardeshi, PhD
Here is a detailed look at Nina Dobrev's diet plan:
Early Morning
- Espresso shots, large coffee with almond/coconut milk, and stevia.
- Protein shake with greens, unsweetened almond milk, almond butter, banana, and avocado.
Breakfast
- Eggs with toast, steamed spinach, and apple sausage dipped in maple syrup.
- Banana pancakes, blueberries, and some chocolate.
Snacks
- Almonds, gluten-free granola.
Lunch
- Mixed salad with zucchini, tomatoes, avocado, asparagus, greens, and vinaigrette.
Dinner
- Organic wild rice, sweet potato, shredded kale, roasted chicken, goat cheese.
Nina Dobrev Supplements [Not Blood-Related]
Despite her disciplined diet and vigorous workouts, Nina includes four supplements to help her build and repair muscles and maintain hormonal balance.
- Protein powder: Nina adds protein powder to her smoothie most mornings. This helps fuel her day and keeps her feeling full for longer. Protein repairs muscle and enhances growth, especially after intense workouts.
- Protein collagen peptides: She boosts her protein shakes with this dairy and gluten-free collagen powder when she's not feeling great. Collagen enhances your skin, nails, and joints` health.
- Antioxidants: Antioxidants defend your body from free radicals, which can lead to chronic diseases [3].
- Fiber: She eats plenty of vegetables, fruit, and whole grains, all high in fiber. This enhances digestion and optimizes weight management.
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FAQs
Is Nina Dobrev Vegan?
No, Nina Dobrev is not a vegan. Her diet includes proteins like fish and chicken, and she also consumes dairy products like cheese.
What’s Nina’s Approach to Fitness?
Nina Dobrev's approach to fitness is about diversity and discipline. She believes in breaking a sweat daily and shocking her muscles with different routines to avoid plateauing. She also follows a clean diet, focusing on whole, natural foods and avoiding processed ones.
References:
- https://www.researchgate.net/publication/368362657
- https://www.researchgate.net/publication/334164391
- https://www.researchgate.net/publication/369055583
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