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Female bodybuilding has undergone a huge evolution from its birth to the current boom of fitness bikinis. This discipline of bodybuilding practiced by women is still seen with a certain reluctance from certain fields, but to judge things by criteria, there is nothing better than knowing them. And female bodybuilding although it has been present in gyms for many years is still a little-known planet in society.

The evolution of female bodybuilding to fitness girls through its protagonists

Lisa Lyon was an avant-garde female bodybuilder. In truth for many she is the first woman bodybuilder on the planet. A native of nineteen hundred and fifty-three, in the years ´ he created a reign as a star of female bodybuilding. Today her figure would not meet the standards of beauty of the fitness bikini, much less of today's bodybuilding, but times have changed in many ways: even today Marilyn Monroe would consider herself fat instead of sex symbol. Her strong body, more beautiful and very elegant, opened the door for other women to take over and work on her muscles.
In the early 1980s, Rachel McLeish and Cory Everson followed her as stars and multiple"Olympia" winners with remarkably more muscular bodies. Although they were still half athletes, half models, they were still at the head of the women who settled the wires of what would later be the female bodybuilding both street and elite.
Lenda Murray was Olympia champion from year to year between nineteen ninety-nine hundred and ninety-five. In his reign, the discipline was leaving aside elegance and harmony to value little by little the enormous muscular volume. After her, Kim Chizevsky and also Iris Kyle continued their steps and showed their absolutely muscular bodies with great volume in the biggest female bodybuilding events of the planet.
In two thousand three the body fitness came as an alternative option to female bodybuilding trying to provide a solution to women who wanted a toned body but escaped the bodybuilding exaggeratedly marked female bodybuilding. Women like Larissa Reis and Natalia Melo worked on this new branch of female bodybuilding sport, appearing in gazettes, catwalks, sports events and gazettes all over the world.
For a few years now, female bodybuilding has coexisted with fitness bikinis thanks to the great fitness leaders such as Michelle Lewin and Sascha Fitness. These women have contributed to transform this last discipline into a world-wide gram bum, showing a woman with an integrally toned and balanced body, more harmonious, attractive and with a lower volume than traditional female bodybuilding.

Types of female bodybuilding

At present it is estimated that there are four types of female bodybuilding whose nuances make the difference between them.

Traditional female bodybuilding

Women who practice it try to gain volume and muscle mass without anatomical fat. In exhibitions and competitions, postures and exhibition with music show the definition of the body and muscular balance.


It is softer than traditional female bodybuilding. In this discipline we are looking to teach a more athletic looking body without a large musculature. In competitions, women dress in bikinis and heels but do not do postures; the contestants show their strength, flexibility and gymnastic training, and can teach their personality and physical condition.


It's all about fitness, but there's no fitness routine in competition. You compete in bikinis with heels and judge the physical appearance whose ideal model is an athletic one with broad shoulders and slim thighs and hips.


It is the most recent form of female bodybuilding. The contenders continue to wear high heels and bikinis, but they also look smoother than in the previous disciplines. The general physical appearance is judged as the front and rear, but the side views are not taken into account, which is what happens in the other 3 modalities.

How is female bodybuilding training

As you have seen, there are different disciplines in female bodybuilding whose nuances can change the way of frequent training. However, there are many common points between them that we are going to discuss. Beginning with the time of weekly dedication to preparation. Specialists believe that a regular training schedule should be established on four or five days a week to promote restoration and muscle development throughout the rest days. In these training sessions it is recommended to work on one or two muscle groups at most every day, to gain mass, shape and strength. Female bodybuilding forces a huge amount of leg, abdominal and buttock work, which are the points that cost women the most muscle to the body.
This type of training is usually combined with cardiovascular work sessions, whose time and intensity also depend on the fat that the body needs to lose.
Each woman according to her goals, current state of fitness and the gender of female bodybuilding that she wants to practice will need a different and personal training to assist her to achieve it.

The relevance of plant nutrition in female bodybuilding today

Although it was not an aspect that is especially taken into account in traditional female bodybuilding, in bikinis or bikinis it is considered essential, if not vital, to accompany the exercise of a healthy diet. The basis of nutrition is provided by protein-rich foods and vegetables. At the same time, the intake of carbohydrates is postponed to a practically testimonial role in order to prevent their excess from being transformed into fat. And they opt for easy preparations such as ironing board, steam, oven or microwave.
When the training is heavy, intense or when a competition is being prepared, traditional nutrition is often accompanied by protein shakes and other related preparations that provide the necessary proteins without adding fat.

Female bodybuilding, as you can see, is a living discipline that adapts to the times and the feelings and preferences of the majority of women who practice it.

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