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All about female bodybuilding

All about female bodybuilding
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The female bodybuilding has undergone an enormous evolution from its birth to the current bum bikini fitness. This discipline of musculation practiced by women is still seen with certain reluctance from certain fields, but to express an opinion with criteria of things, there is nothing better than to know them. And although female bodybuilding has been present in gyms for many years, it is still a planet little known to society.

All about female bodybuilding

The evolution of female bodybuilding to fitness girls through its protagonists

Lisa Lyon was an avant-garde feminine bodybuilder. For many people, she is the first female bodybuilder on the planet. Born in nineteen fifty-three, in the years ยด he created a reign as the star of female bodybuilding. Today her figure would not meet the beauty standards of bikini fitness, even less so of current bodybuilding, but it is that times have altered in many ways: also today Marilyn Monroe would consider herself fat instead of sex symbol. Her strong body, more precious and very elegant, opened the door for other women to take over and work their muscles more.
At the beginning of the eighties Rachel McLeish and Cory Everson followed her as stars and winners of multiple “Olympia” awards with meridianly more muscular bodies. Although they were still half athletes, half models, they were at the head of the women who settled the mimbres of what would later become the female bodybuilding both street and elite.
Lenda Murray was champion “Olympia” every year between nineteen ninety-nine and nineteen ninety-five. In his reign the discipline was leaving to a side the elegance and the harmony to value little by little the enormous muscular volume. After her Kim Chizevsky and also Iris Kyle continued their steps and showed their fully muscled bodies with great volume in the largest events of female bodybuilding on the planet.
In two thousand three body fitness came as an alternative to female bodybuilding trying to give solution to women who wanted a toned body but escaped the exaggeratedly marked bodybuilding female. Women like Larissa Reis or Natalia Melo worked on this new branch of female bodybuilding sport appearing in gazettes, catwalks, at sporting events and gazettes around the world.
For a few years now, female bodybuilding has coexisted with bikini fitness thanks to the great leaders of fitness such as Michelle Lewin or Sascha Fitness. These women have contributed to transforming this last discipline into a world gram bum, showing a woman with an integrally toned and balanced body more harmonious, attractive and with a volume lower than that of traditional female bodybuilding.

Types of female bodybuilding

It is currently believed that there are four types of female bodybuilding whose nuances mark 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, the postures and the exhibition with music show the definition of the body and the muscular balance.


It is softer than traditional female bodybuilding. This discipline seeks to teach a body with an athletic aspect but without a large musculature. In competitions women wear bikinis and heels but no postures are made; the contestants show their strength, flexibility and gymnastic training, and can teach their personality and physical condition.

All about female bodybuilding


It is related to fitness but in competition there is no fitness routine. You compete in bikinis with heels and you judge the physical appearance whose ideal model is an athletic appearance with broad shoulders and thin thighs and hips.


It is the most recent modality of female bodybuilding. Contestants continue to wear high heels and bikinis, but they provide a softer appearance than in previous disciplines. The general physical appearance is judged as the front and the back, but the side views are not taken into account, which is what happens in the other 3 modalities.

What is female bodybuilding training like?

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 among them that we are going to mention. Starting with the weekly dedication time to prepare. Specialists estimate that a regular training schedule should be established over four or five days a week to promote restoration and muscle development throughout the days of rest. In these training sessions it is recommended to work one or two muscle groups at most day by day, to gain mass, shape and strength. Female bodybuilding forces an enormous work of legs, abdominals and buttocks, which are the points that cost more muscle to the woman’s body.
This kind of training is usually combined with sessions of cardiovascular work, whose time and intensity also depends on the fat the body needs to lose.
Each woman according to her objectives, current form and the gender of female bodybuilding that she wishes to practice will need a different training and personal assistance to achieve it.

All about female bodybuilding

The relevance of fit nutrition in today’s female bodybuilding

Although it was not an aspect that is singularly taken into account in traditional female bodybuilding, in bikini or figure it is considered essential, not to say vital, to accompany the exercise of a healthy diet. Nutrition is based on protein-rich foods and vegetables. At the same time, the intake of carbohydrates is postponed to a practically testimonial role in order to avoid its excess being transformed into fat. And you bet on easy preparations such as the iron, steam, oven or microwave.
When training is strong, intense or a competition is being prepared, traditional nutrition is often accompanied by protein shakes and other related preparations that provide the necessary proteins without incorporating fat.

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

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