The demands of women have undergone significant changes and bodybuilding needs to change to adapt to the new wishes of female athletes. Famous bodybuilders, say, Rachel McLeish, had an excellent physique. But pharmacology managed to destroy this image, and many women stopped engaging in bodybuilding. It is important to understand that if you are trying to gain mass of muscle tissue, then you are a female bodybuilder, even if you do not plan to participate in tournaments. Many girls are already tired of being asked why they are doing this. They just want to gain muscle mass and look good.
Start
At the very beginning of the era of modern bodybuilding, one of the heroines was Rachel McLeish. She won the first Miss Olympia competition. She became a star. And she left before female bodybuilders began to resemble men.
Rachel McLeish
But who was Rachel before she stepped onto the runway? She was just a girl who trains with iron. She built muscles even before there was an opportunity to show them off in a competition. She lifted the barbell without worrying about the judges' scores. And she tried solely for herself, not even suspecting how many women she would inspire in the coming decades.
Rachel McLeish
Of course, today you can perform without changing your gender. Girls who maintain a natural look can also pump up, dry out, sunbathe and pose on stage in the bikini category, etc. But what about those who want to build a body? What goal do people set for themselves who are not attracted to the marginal tinsel of the “jock sect”?
Modern female bodybuilders
Representatives of the fairer sex who have decided to engage in bodybuilding should definitely remember that they should not overdo it. There's a fine line between a lady who has control over her body and a woman who looks like she can lift an entire car.
Very often, female athletes simply do not notice this line and cross it. Fortunately, not everyone does this. These are the people you should learn from. There are quite a few female bodybuilders in the world today who look beautiful and feminine, but also have significant strength. It is quite difficult to list them all, since the number exceeds 100, but it is quite possible to single out the best.
“Bikini” in women's bodybuilding is the most common category. All the athletes want to take part there. After all, showing off your body, into which all your efforts have been put, and receiving a reward for it is an indescribable pleasure. Noemi Olah is one of the most graceful female bodybuilders. Today she works as a bikini model and leaves no man indifferent. The girl took part in this category of female bodybuilding more than once, receiving many awards.
Ocean Bloom is an excellent example for many aspiring athletes. She has sculpted muscles that convey a sense of strength. In addition, men consider her quite sexy. Ocean often appears on the covers of famous sports magazines and gives advice to his fans.
Another sexy beauty Lindsay Kaye has become famous for her ability to confidently handle a barbell. The girl started, like everyone else, with simple exercises. During all her time playing sports, she had to endure many difficulties, but nothing stopped her. Now, of course, all these activities have already paid off. After all, at the moment she is a successful fitness model, which all athletes know. There are quite a lot of photos on her pages on social networks, where the play of muscles and lifting of heavy weights, which are not accessible even to some men, are clearly visible.
Bodybuilders without a stage
Is there a name for women who lift heavy weights to make themselves look better - for themselves and not for a group of judges? Yes. These ladies should be called bodybuilders .
Women who train regularly and intensively are constantly pestered with questions about what they are preparing for. As if the only goal of training could be to perform at a competition. Such a “compliment” only insults iron fans.
Lisa Lyon and Arnold
Why? Because they work disciplined in the gym, regardless of whether they are going to compete. They can prepare and perform if they want. But this is not at all the reason that makes them go to training, and not sit on the couch and get fat.
Manifesto of female bodybuilders
We are bodybuilders, and our muscles are our decoration. We train regularly. We eat well, fueling the body. We don't punish ourselves with hunger or crazy diets. Cardio is optional, tanning is not required, the judges' opinion does not matter. We evaluate ourselves without relying on someone else's opinion.
Lisa Lyon
And we need to redefine the meaning of the word bodybuilder. Take it away from those who perverted it. All these “pros” whose “vitamins” practically ooze from their pores, and the judges who award the first prizes to the most masculine mutants.
Why is this necessary? Because the stereotype that has developed in society is simply monstrous. We don't strive to look like men . We are women who want to show strength, will, determination and beauty with built but natural figures . The public perception of women's bodybuilding has been tainted by professionals who have sacrificed their health to win. And they are worshiped only by fetishists who prefer inadequate muscle mass to the natural beauty of the female body.
Lisa Lyon at competitions
We don't want to be part of this panopticon. A great figure can be achieved through hard work, healthy eating and healthy practices. And we must debunk stupid myths. Everyone is tired of hearing that weight training turns women into lumpy creatures who compete in bodybuilding competitions.
Girl healthy lifestyle Marina Mitrofanova
Imagine how much better modern society would be if women became more beautiful and healthier through strength training. Now think how many of them refuse to touch a barbell because they are afraid that they will become masculine. Yes, this is a stupid, groundless fear - but the image of a steroid bodybuilder and the word “bodybuilding” are inextricably linked for many . And few women understand that this is a misconception.
Girl healthy lifestyle Marina Liepis
Meanwhile, the bodybuilding category is gradually leaving women's competitions. Yes, that's what I'm saying: Women's bodybuilding competitions are slowly but surely disappearing. This would not happen if judges did not reward the use of chemicals and the corresponding distortion of female beauty. But we shouldn’t hate these unfortunate professional athletes, it’s better to sympathize with them.
Women's bodybuilding categories
Over time, the following categories emerged:
Fitness
The goal of women's fitness competitions is to have an athletic appearance, judges look at the figure from different angles.
Fitness bikini
This category includes girls of smaller build. The judges score differently than in other categories and are not looking for the same muscle mass in the fitness category).
Miss Bikini 2021 Angelica Teixeira is the ideal of the beauty of the female body.
Women's Physique
Participants of Women's Physics (formerly Women's Bodybuilding) primarily work on muscle volume and clear definition.
Women Bodyfitness
A bodybuilding category where special attention is paid to the proportional and harmonious development of the body. The body fitness division was formed by the IFBB bodybuilding federation only in 2002.
What do those who train know?
We know that a woman does not turn into a scary man from proper training and proper nutrition. This nonsense could not have been believed in Rachel MacLeish's day. Yes, we want noticeable muscles and we can’t stand words like “tone”, “tighten”, “define”. Don't be afraid of the word "muscle". To increase them even a little, you need to plow hard.
“Girl Healthy Lifestyle” Anna Galimova
Bodybuilding is building the body. Literally. You become more muscular and look better. It also increases self-esteem and self-confidence. And to make muscles stronger, you also need a strong will.
And we also know that you don’t need any audience to build a great figure. And you are a true bodybuilder if you regularly lift heavy weights to shape your body. Even with a complete lack of desire to perform.
What do those who don't train think?
Some women are convinced that to create a good figure, you need to devote your whole life to cardio training, constantly fast and achieve the lowest possible weight. Many people believe that you have to count calories all the time, you can’t miss a single workout, and you’ll also need to spend a lot of money on coaching services. These are very common misconceptions.
This is an example of the diet of Anya Galimova, a stubborn and beautiful girl with kind eyes who loves to lift iron
Firstly, to change yourself, you don’t have to hire an expensive coach. Secondly, if you find exhaustion attractive, then start by pumping up your prudence. When you fast, you are not doing bodybuilding because you are not building your body, you are breaking it down. Not a single woman who has devoted part of her life to the art of bodybuilding will sacrifice what she has achieved with such hard work.
Weight does not determine species . You build muscles that not only shape your figure, but also work efficiently, for example, expending excess energy. And you don't have to suffer through counting every calorie or running for hours. Of course, counting and cardio are good if you want to achieve more, but you already have a good metabolism from strength training.
Bodybuilding is for everyone
Can't see all six packs? It's OK. You don't need to maintain a low body fat percentage when doing bodybuilding. And you also don’t need to give up dancing, mountain climbing, yoga and baking delicious pies (and then eating them). You're just adding another activity to your life - building muscle so you can look better and live longer.
Lena Kuznetsova trains at home herself and inspires others
This is why you go to workouts, not to punish yourself for eating a donut. The gym is not your prison . This is a place of growth and development. Weight training is not about destroying your body. You build muscle, which helps you lose weight.
And after training, you not only become slimmer by using up fat reserves. You improve your health, improve your mood, and can also eat normal portions of food, which, by the way, does not interfere at all, but helps your goal.
Moreover, muscle gain is a very realistic goal, as opposed to achieving insanely low numbers on the scales. You form a useful habit: go to the gym regularly, train hard, look great. You want to go to training because you enjoy it, and don’t try to avoid it because it’s some kind of punishment. Your body, your style.
Rachel McLeish used to say that bodybuilding shows your genetic potential. How to understand this? Like this: you must determine what you are capable of and develop your personal strengths. There is no need to compare yourself with other people and strive for what is not available to you. People have different genetics.
Rachel McLeish
Can't become like another woman? And great - she won’t be able to become like you either. But both of you, even if you are extremely different, can become more beautiful with the help of training. You may have a naturally round butt. Or maybe not. But train anyway. Squat, pull the barbell in different ways, do glute bridges and lunges. Find out the potential of your glutes. When they are well developed, you look amazing, and this does not depend on the shape of specific muscles. Build YOUR body and create your own style.
When there is no time for sports
Something else interesting about exercises and training:
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PHYSICAL EXERCISE AFTER 50 TO MAINTAIN STRENGTH, HEALTH AND LONGEVITY
RUNNING IN BODYBUILDING – ALL MYTHS ABOUT CARDIO TRAINING WHILE BUILDING MUSCLE MASS
Yes, we agree, when sunny happiness appears in the house, all the attention of the family is on it, mom has no time for sports. Or before sports? It turns out that they showed us an example, and a woman burdened with children can find time for push-ups. But women without children sometimes don’t have time to go to the gym. That's it, we're working out at home, we persuaded. Motivation?
A young mother needs to get back to her parameters after the birth of a child, everyone needs to get rid of the belly fat, strengthen the muscles of the arms and legs, tone the body, get a boost of vigor and self-esteem (I can, I can, I can!).
We find time for sports in the interval between... Between what and what? Yes, choose for yourself, you know best. So, everything in order. Swimming, running and cycling for an hour a day will reduce your belly fat. Do we have such an opportunity? No, we decided to study at home! We change it to an exercise called “twisting”. This is an air bike with side tilts.
We do the following:
- lying on your back, hands behind your head;
- We make a “bicycle” with our feet;
- Raising the upper part of the body, we bend to the right, then to the left;
- At the same time we touch the opposite knee with our elbow.
Second scissors exercise:
- lying on your back, arms along the body or under the buttocks;
- Lifting your feet off the ground, make movements alternately up/down or right/left.
"Twist-2":
- lying on your back, hands behind your head;
- Raise your body while simultaneously moving your knees towards your stomach.
"Twist-3":
- lying on your back, hands behind your head;
- Raise the body simultaneously with alternating tilts of the left elbow to the right knee and vice versa.
"Folding":
- lying on the floor, arms up parallel to the floor;
- we jerk our legs and arms up, folding them in half, our arms touching our legs.
All in all, a classic. Do you think it's difficult? No, don't think so. 15-20 repetitions in three sets will take ten minutes. Yes, yes, try it. These are exercises for losing weight. The abdominal muscles sway, and they sway well! Well, to achieve this you still need to walk a lot (preferably on the steps, and not in the elevator), drink a lot of fluids (preferably water) and eat right.
Let's do this: draw up a lesson plan, four days a week is probably enough.
After the “twisting” we do a number of exercises, for example, on the floor:
- alternately changing legs, we step onto a low bench;
- do push-ups from the floor face down;
- lying on your back, raise both legs.
Exercises on the couch:
- do push-ups on your hands, lying face down on the edge of the sofa;
- resting your hands on the edge of the sofa (with your back to it), we do squats;
- resting our hands on the edge of the sofa (with our backs to it), we alternately throw our legs forward;
- face up, legs lying on the sofa, hands resting on the floor. We alternately press our legs to our chest;
- lying on the floor, hands behind your head parallel to the floor, legs bent at the knees lying on the sofa. We jerk up to our knees and back;
- Leaning on the sofa, kneeling, we swing our legs back.
Four sets of 15-20 repetitions are enough here. Everything will take an hour. Will it suit you? You can take a photo before you start making changes in your life and after a month of such activities. It’s interesting what results the exercises will bring. I think the ladies will get a clear definition, an elastic tummy, we will lose kilos, but if necessary, we can gain up to the coveted numbers with the help of exercises and the menu.
If you are not a beginner, then get some dumbbells ready. Add dumbbell raises to the sides, up/down, to the sides/chest, and raise in front of you.
Use children as weights. For example, your baby sits on your back while doing push-ups, face down. Or on your stomach while raising your pelvis, pushing up from the floor face up. Use your child, he will be interested in playing with you like this. And it benefits you. And everyone is busy, no additional time will be needed.
Parting words for beginners
1. Speak up. Or don't perform. It's only your decision. Competition can inspire and discipline you, working for you. But don't go to them under external pressure. First, just train for yourself. Then, if you decide, perform. You will always have this opportunity, at any age and with any training experience.
2. Don't think that bodybuilding is a narcissism that is shameful to do. This is wrong. Many women (and men) just want to look better. It's completely normal to exercise for aesthetic purposes. Only you will also receive a bunch of useful bonuses, much more than from a complex pedicure or a stylish bag. And, if almost all people want to say something with their appearance, what's wrong with your message: I'm strong and purposeful?
3. Don't be shy. Some people think that only selected, genetically gifted and wealthy people can engage in bodybuilding. It's a bullshit. All people are equal – at least in the gym. Nobody can judge anyone. We always welcome newcomers. Unless, of course, they pester you with questions in the middle of the approach.
4. Exercise balls, bands, TRX loops and light gymnastic exercises will not help if you want to truly transform your body. These are good things, but to build muscle mass you need the equipment you do strength training with. Dumbbells, barbells, weights, block exercise machines. If the coach won't let you near them, find another one.
Physiological predisposition
However, prejudices are still strong and many girls are afraid to master bodybuilding training.
The main myth that more than one generation of bodybuilders struggles with: by starting bodybuilding, a woman will pump up huge muscles and become like a man.
Women have long been considered weaker than men, and the reason for this is simple: hormones. Men have much higher levels of testosterone, a muscle-building hormone, while women have higher levels of estrogen, which can contribute to the storage of excess fat.
Even this information should be enough to distract women from their fear of strength training and convey to them that it is much more difficult for them to build muscle mass than for men.
