Athlete Lucia Antoniou on Training, Diet and Staying in Shape

Following a recent workout shoot with LA Muscle athlete Lucia Antoniou, we caught up with the North London-based fitness model to find out more about her training, diet and approach to staying in shape. With a routine built around four to five training sessions a week, 10,000 daily steps and a consistent diet, Lucia has developed an approach to fitness that fits around her full-time job while also supporting her work as a fitness model.

Fitness Has Always Been Part Of Lucia's Life

Lucia was introduced to training from a young age. Her dad was a bodybuilder, while her brother is a personal trainer who has also competed, so fitness was always an important part of her family life.

I started training when I was in secondary school,” says Lucia. “It was made very important in our household, not only for what you look like but also how important training is for your mental health.”

Four To Five Training Sessions Every Week

Lucia currently aims to stay active four to five times a week. Working full-time means having a consistent routine is particularly important, while she also aims to reach around 10,000 steps every day. Her training has a particular focus on her lower body, which she generally trains three times a week, alongside one or two upper-body sessions.

“I'd say I'm quite active. It's really important for me, my mental health as well.”

Tracking Weights To Keep Progressing

Rather than simply completing the same workouts every week, Lucia keeps track of the weights she uses during her sessions.

“Whenever I go to the gym, I always note down the weights that I lift,” she explains. “Then by doing that, the next time I do that exercise I know that today I want to go slightly heavier.”

Cardio After Her Workouts

Cardio is also a regular part of Lucia's routine. She generally aims to complete around 25 minutes after each training session, although she admits that there are occasions when she's simply too exhausted to do it. Her choice of cardio depends on the workout. On leg days, she prefers an incline treadmill, while upper-body sessions are followed by time on the StairMaster.

Staying Active On Rest Days

A rest day doesn't necessarily mean sitting around all day for Lucia. She likes to stay active by taking her dogs for walks and making sure she continues to get her daily steps. However, she also recognises the importance of allowing her body to recover.

“Rest is important, so make sure you do, but I still try to stay active even on my rest days when I'm not at the gym.”

Back Is Her Favourite Body Part To Train

Although Lucia has always enjoyed training her legs and glutes, her back has become her favourite body part to work.

“I do feel my strongest in my back, and I do get the most compliments for my back too.”

The Single-Arm Row Is A Favourite

One of Lucia's favourite back exercises is the single-arm row, which she feels is particularly effective for isolating the muscle.

“Over time, where increasing the weight and reps and stuff, I've noticed my back has definitely got more toned by doing just a simple exercise like a single-arm row.”

Why She Starts Back Days With Face Pulls

Another exercise Lucia particularly likes is the face pull.

“I tend to start with face pulls when I'm doing back. It's a really good way of warming up your back muscles.”

Keeping Her Diet Simple And Consistent

When it comes to nutrition, Lucia prefers to keep things straightforward by eating many of the same foods on a regular basis.

“I tend to eat the same foods every single day, for breakfast, lunch and dinner. I tend to keep a really high-carby meal before a session. I think that's really, really important.”

Her Breakfast Changes Depending On Training

What Lucia eats for breakfast depends largely on when she's training. If she's training in the morning, she'll typically have a bagel with jam, which she uses as a source of carbohydrates and energy before her session. When she's training later in the day, she'll usually opt for 0% Greek yoghurt with blueberries and honey.

Chicken, Tuna And Rice Make Up Her Lunch

Lucia's typical lunch follows a simple combination of protein and carbohydrates.

“I'll either go for tuna and rice, chicken and rice, or mince and rice.”

She'll sometimes swap the rice for sweet potato, but the basic structure of the meal remains the same. Lucia generally aims for three to four meals a day, with yoghurt sometimes added between meals. She also tends to eat more on training days.

Prioritising Protein With Every Meal

Keeping protein high is an important part of Lucia's approach to nutrition, particularly when she's training and looking to build muscle.

“With every meal I make sure I have a very high-protein meal.”

Her breakfast might include a protein shake or yoghurt, while lunch and dinner will generally include around 150g of her chosen protein source, such as chicken, tuna or mince.

Using Protein Supplements When She's Busy

“I go for high premium protein, like LA Muscle. They're incredible and it helps me hit my protein for the day.”

With a full-time job and regular training, convenience can also be important. Lucia says that protein supplements are particularly useful when she's at work or fitting a workout into her lunch break.

Limiting Foods High In Sugar And Fat

Lucia tries to limit foods that are particularly high in sugar and fat. She's also become more conscious of the carbohydrate content of certain foods as she's learned more about nutrition. She tends to avoid very milky foods because they can make her feel bloated, while foods such as fast food are generally something she tries to stay away from.

Making Room For Treats

“I definitely have days where I do treat myself. I think it's important that we do that sometimes.”

Despite following a structured diet, Lucia doesn't believe that treats need to be completely eliminated. She particularly enjoys 80% dark chocolate and frozen yoghurt when she wants something sweet, allowing her to satisfy her cravings while still keeping her overall diet relatively healthy.

Preparing For Fitness Photo Shoots

As an LA Muscle athlete and fitness model, Lucia regularly takes part in photo and video shoots, including her recent LA Muscle workout shoot. She typically has around one to two sessions per week, meaning preparation is another part of her routine. Before a shoot, she tries to avoid foods that could leave her feeling bloated, including milk and particularly high-carbohydrate foods.

Staying Hydrated Before A Shoot

“I think drinking water keeps the retention down and helps you feel as slim as you can and lean as you can.”

Lucia also makes sure she drinks plenty of water before a shoot. For her, preparation isn't simply about what happens in the gym. Feeling comfortable and confident in front of the camera is also important.

Confidence Is Part Of The Preparation

“I'll put a really cute gym outfit on, do my hair, put a little bit of makeup on. Anything that's going to make you feel confident.”

Lucia likes to make sure she feels good before stepping in front of the camera, whether that's through her outfit, hair or makeup. For Lucia, the most important thing is ultimately feeling confident from within, with the little details helping her feel her best during a shoot.

Follow Lucia's Fitness Journey

Lucia shares her fitness tips, diet ideas and motivation on Instagram at @liftedbyla.