Bodybuilding

Top 4 Female BodyBuilders 2000

Published

9 years ago

February 6, 2016

F Kyle

Since the past years, the Female BodyBuilders have also gained a lot of eminence, success, and fame besides the male bodybuilders. The list of the female bodybuilders that is provided below has gained a lot of success and fame all over the world due to the all-around fitness of their body. So, if any of the women of today, want to take wrestling as their career they should be taking the inspiration from the superstar ladies mentioned in the list below.

The First In This List To Be Named

Top 4 Female BodyBuilders

Chyna, who first came to prominence in 1997 through the World Wrestling Federation (WWF) which promoted wrestling as a profession. She was born with the name of Joan Marie Laurer but had performed under the name Chyna in the ring. She was billed as the “Ninth Wonder of the World”.

Chyna was the only female wrestler in the WWF Intercontinental Championship for two times and won the WWF Women’s Championship for once. Chyna is also the first woman wrestler who participated in the events for the King of the Ring along with the Royal Rumble. During her time, she became the most famous contender of the championship of the WWF.

She became famous for her pinfall victories over the most famous male wrestlers like Triple H, Jeff Jarrett and Chris Jericho. They had won the title of the world championship for a number of times. She has successfully earned the name and fame of being a female competitor who was the most dominant of all time.

WWF

In 2001, she left the WWF but she continued exercising her passion and earned the equal fame in 2002 with the New Japan Pro Wrestling and also in 2011 with the Total Nonstop Action Wrestling. Besides being a wrestler, Chyna has appeared in numerous films and television shows. She has also appeared in the magazine Playboy for two times.

She was known of having a tumultuous affair with Sean Waltman who was her fellow wrestler. Their sex tape known as 1 Night in China was released commercially in 2004 and after this, she had starred in five other pornographic videos and is also an AVN Award winner for two times. The diet mantra of Chyna is drinking 3 liters of filtered water every day along with Cayenne Pepper, beans, artichokes and beets. She prefers the energy drinks that are not sweetened.

Lisa Marie Varon

The second female bodybuilder whose name must be mentioned is Lisa Marie Varon who is a former bodybuilder and a professional American female wrestler. She is also known to be one of the famous fitness competitors in the world. In the World Wrestling Entertainment or WWE, she is known by the name Victoria inside the ring. She has won the WWE Women’s Championship for two times.

In the Total Nonstop Action Wrestling or TNA, she is known with the ring name of Tara. She has also been a champion of the TNA for over five times. She started competing in the competitions for fitness and became the winner of the 1997 Fitness America Series held in the ESPN2. Also, She bagged the second position while competing in a fitness event held in New York in 1999. Eventually earned her Professional Fitness Card from the IFBB or International Federation of BodyBuilders. It should be mentioned that it was Chyna (WWF performer) who inspired and encouraged Varon in becoming a professional wrestler.

For almost three whole years, she trained herself in the developmental territories of WWF before she became a full-time player with the ring name of Victoria. She first appeared on television on the WrestleMania 2000. In June 2002, she won her first WWE Women’s Championship which she won for another time later in her wrestling career. She left WWE in the year 2009. She married Lee Varon in 1994.

WWE

In her interviews, Varon did state that the WWE was much more appreciable to her than the TNA. Besides this, she is also known to have the given the best finishing moves in the world and history of wrestling. She is also one of the greatest 21st-century superstars of the WWE.

According to Lisa Marie Varon, the lean and ripped girls can get a lot healthier with protein-rich diets and by having plenty of water. It is recommended that along with the rich protein diet, one should also have an intake of the considerable amounts of carbohydrates as the wrong proportion of the proteins and carbohydrates when taken together can cause different problems and especially for the bodybuilders.

A calorie-controlled diet is extremely important for maintaining a strong and healthy body. She prefers Diet Coke to the other energy drinks and opts for a Kinder egg to chocolate.

Nikki Fuller

The third name in the list is that of Nikki Fuller. She is also an American female who is a professional bodybuilder. Her primary interest grew in the Gresham High School. She graduated in the year 1986 and by that time she was a State Champion in the Water Polo. While playing sports, she realized that her body was exceptionally strong and henceforth she started to focus on bodybuilding.

With a proper training at a local gym, she fully developed herself to a human structure ideal for a bodybuilder. The Novice Oregon in the year 1988 was the first contest of her life and she won the first place in this competition. With this success, she started targeting the bigger contests and won the third place in the contest of the Emerald Cup which was also held in the year 1988.

NPC

She won the same contest the very next year. She won the heavyweight titles in the Nationals of the National Physique Committee in the year 1990. In the two consecutive years of 1988 and 1989, Fuller successfully took away the first position in Henry Weinhard’s Handcar Races which were held in San Francisco, Sacramento, Oregon, Portland and also in Labatt of British Columbia. She won the first place in the Jan Tana Classic in 1992 and with this started her professional career.

Ms. International She

She was also in the top ten positions in the contests of the Ms. Olympia and Ms. International. She was featured as Athena in the TV show –Women of Wrestling after which she continued the professional wrestling with her own name. She was in the Ultimate Pro Wrestling from 2001-2004. The UPW is a company which represents the World Wrestling Entertainment as a talent house of the west coast.

Nikki Fuller suggests the aspiring bodybuilders to have 5000 calories every day. Calories should be taken in lower quantities for getting lean muscles along with their healthy growth. Along with the other supplements required for every bodybuilder. The aspirant should be having a food diet which will have proportionate amounts of protein and carbohydrate.

According to her, the female bodybuilder’s diet should have proteins which are equivalent to 1gm for every pond of the body weight. This protein should be taken in form of boiled eggs, omelets, chicken breasts, beef steak and fish.

Laura Combes

The last name to be mentioned in the list is that of Laura Combes. During her teenage, she played different sports like sailing, archery, canoeing, fencing, water skiing, horse riding and also tennis. She began the weight lifting in the late 1970s to rehab the injuries of her knees which she had suffered earlier while playing the game of rugby.

Very soon, she became one of the aspirants of the sport of bodybuilding for the females. In 1980, she first won the NPC Nationals. In 1981, she won the title of Ms. America from the AAU. She made a dramatic appearance in the national television on the series of Real People (NBC). In 1982, she acquired the sixth place in the Ms. Olympia. She died of acute poisoning from alcohol and was inducted in Hall of Fame (IFBB) in the year 2002. Winning Women’s Bodybuilding was authored by Laura Combes.

According to her, after heavy workouts, protein shakes help female bodybuilders a lot to speed up. The process of the building up of their muscles. These shakes are available in most of the nutrition stores and are specially designed for the women bodybuilders. Carbohydrates in the form of tuna, turkey and wheat bread should be included in the diet for the female bodybuilders. Of course for gaining mass in a comparatively short time.

She recommended pasta, sweet potatoes and rice for dinner. She had stated that a minimum of 9 hours of rest at night is extremely important. Heavy workout is extremely important for ingesting the carbs. This ensures that the carbs get utilized for the proper building up of muscles and also ensures that the carbs are not added to the body fat.

Overall

Bodybuilding becomes much easier with proper workouts and perfect diet. Diet makes the process faster and one should follow the strict diet in order to get effective and quick results. Female bodybuilders are expected to take more care of their diets.

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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.