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Bikini Competitor Joins #BBWArmy

Posted on May 27, 2014 by BBWarehouse There have been 0 comments

#TeamBBWarehouse is continuing its take over with the addition of Bikini Fitness Competitor Renata!  Renata will be sharing her training tips and we will be supporting her through up and coming competitions!

Lets hear from Renata...

My name is Renata, I'm a personal trainer and UKBFF bikini fitness tall class competitor.
I'm competing for a second season now and my greatest achievement so far is 3rd place in USN Classics 2013, which was my first ever show. I have few shows coming up in September and i will start my prep for them around the middle of June.
I have faced the many stereotypes that comes with female training - women should eat less,do more cardio, women shouldn't be lifting heavy weights or take protein or amino
acids! Its hard and confusing for a woman to start training , but you can always ask me for help :)

My training varies depending on how close to competition i am, but on average i train 4-5 times a week with weights and then i add cardio on my prep. My training split is - legs, chest and back and arms and shoulders, then i often add an extra leg day and lagging body part day; mine is shoulders. I don't tend to train longer than an hour , women respond to training hormonally different than men and don't tend to benefit from long training  sessions. A common mistake i see girls doing is a body pump class, then half an hour run, then abs and some press ups or machines.

Here are some of my favorite leg training exercises, remember you should always prioritize good form and full range of movements over work load(weight)

Warm up:Renata Rastopchina
Adductor 2 x 12
Abductor 2 x 12

Nice and light, to fire up your glutes and adductors for squats, with this warm up you'll feel you can get out more out of your training

Squats 3*10
Leg press 3*10
Smith machine hack squats 3*10
Dumbell straight leg deadlift 3*10
Leg curl 3*10
Leg extension 3*10

After leg training i make sure i have a sufficient amount of protein and carbs - so my
absolutely favorite is Bodybuilding Warehouse Protein Pancakes. They go down a treat, with 8 different flavors to choose from and they only take 5 min to make. I usually cook them in Pure Coconut Oil - tasty and healthy at the same time.


By Bodybuilding Warehouse

This post was posted in News and was tagged with bikini body, female bodybuilding, fitness