Bikini Fitness athlete Kristin Winnergård: How do I train

Popular Fitnessprofilen Kristin Winnergård has over 50 000 followers on Instagram, where she inspires others with her training. She knows what it takes to start competing in Bikni Fitness!

Kristin Winnergård, 30, works on a daily basis as a marketing coordinator and spends a large part of her free time working out. Two years ago she debuted in her first bikini fitness competition and last year she came first in her class on the heavier Classic. Now she has the goal set to SM!

What made you get stuck for just bikini fitness?

"I have always been working seriously in various sports like art skating and football, so it became natural to embark on that road when I ended up with other sports and started to find the love for strength," says Kristin Winnergård, who blogs about her training here.

What do you love about training?

"What I like is the challenges that it means to compete, both physically and mentally, and that you can never be finished with the development of your physique and your physical abilities. I have always been very interested in the body and its functions, the interaction between our inner and outer and how we can influence the body's design through conscious choices of what we eat and how we move. It really fascinates me tremendously. The mental challenge of overcoming itself time and time again, despite doubts in periods, is very rewarding in many ways and I am constantly evolving as a human being. This combination is really what I am passionate about to learn more about for every day that goes,

What are your best tips for those who feel tempted by bikini fitness?

"First of all, it's important that you've been practicing for a while and that it's the funniest thing you know! Body building Competition and fitness is an extreme sport based on hard training and mental strength. If you love that piece, the contestants will come naturally.

What do you have more for advice?

– My main advice is not to be in a hurry to start competing, as the trend that is now unfortunately contributed to some having a race in sight before they even found the love of basic training. I would advise everyone who wants to compete to go and peek at some competitions, talk to others who compete to learn more about the sport, find a good and experienced mentor who competed a lot himself and then be curious about the body and bud. You can never get too much knowledge! It's a fantastic sport to deal with, although it is very demanding when it approaches competition, but it is important with knowledge and experience when you compete with the body as a tool and bet.

What does a regular training week look like for you?

– Generally speaking, I train six days per week with a day of rest. A normal week I train two to three leg with different structure each time in terms of muscles in focus, rehearsals and sets. Then I put two passes for the upper body and an interval workout, or a yoga class. During pre-competition periods, a pass cardio, one or two strength passes with lower weights and higher number of repetitions or sets per day is added. The main difference between the race season or not is that it goes from "only" one strength pass per day to a strength pass and a cardio session divided into one day. It may sound a lot, but I love to train so I thrive as the fish in the water during both periods!

If you just got to train an exercise the rest of life, what would it be and why?

– If I have to choose, it will be the outcome with dumbbells because it trains the legs, back, trunk stability. When you hold dumbbells you also exercise grip strength and arms. The exercise is also pounding depending on intensity and weight, because you are in motion and it activates large muscle groups so it is simply good for fitness and strength.

What practice do you have a love of hate for?

– Hip thrusts because it is extremely heavy, but also pays dividends accordingly. I would never skip it precisely because it activates gluteusmuskulaturen, thus the butt, but it is with a little anxiety I peek at it if it is on today's schedule.

What does an ordinary matdag look like for you?

– I eat six meals a day including four bigger, a healthy snack and an evening meal. I eat "clean food" during the days of the week, regardless of competition bet or not. I have Saturdays as a free day to be able to spend time with friends and family over dinners and other spontaneous activities. I love healthy food, so it means that even the Saturdays are made up of this even if something useless of course slips down. You are not more than human, right?

What do you eat when you want to treat yourself to something good?

"I love to find useful alternatives for" matmyset "on weekends. Current favorites are fruits in all its forms, berries, nuts, cucumbers and carrots with dip made of mini-cremé fraiche along with the organic condiment mixes from Spicemaster, which have neither additives nor sugar. Instead of chocolate, I have found a bar from Maxim that I can really recommend, crispy chocolate is called it and tastes really good! Since I love ice cream it can be no such as well, but I have fortunately found a useful option even there in the form of Add Icecream which I really think is extremely good. A grilled piece or fish, potatoes or baked potatoes and a mixed salad is also something I love.

What is your best tip to get the training done this summer when bathing and sun curls?

"Instead of thinking about why you shouldn't train, my tip is to turn it over to why should you train? When you remember the root cause, it's easier to get the little time it actually takes. Then I think that many people's "all or nothing" mentality often can make two workouts per week feel unnecessarily during the holidays, if you don't have time for the four that you usually do. Everything is better than nothing and continuity gives the results in the long run!

Good pepper! Do you have any purely practical tips to share?

Yes! Do not forget that it is easy to activate yourself out in the sun, for example, you can run a 30-minute Taba-pass or Circle pass out on the lawn. All physical activity that is pounding and physically challenging is counted, so play football with the kids on the lawn, basketball with friends or why not try new fitness when you are on the move? Most of the time, you get to work out when you come to a new gym and new environments often give good inspiration. Be kind to yourself and make a plan with how many passes you can catch more during a good, and a bad week and take out a cut. Decide that you should hold these appointments with yourself and keep your training for the sake of health. Even if it sounds cliché, you never regret a pass afterwards and 30 to 60 minutes a few days per week, the majority of us, that is the priority that is missing. Let your imagination limit and don't forget it's an investment in yourself!

Svenja Siewert body fitness athlete: Thanks to competitive bodybuilding, I became the one I always wanted to be

How it all started ... It was spring 2004 when I saw a trained woman in live for the first time and realized that I also wanted to have this fit look.  A week before I found device training still completely stupid.  From attempts in recent years something against my much fat (I weighed after hunger and party excesses the actually longed for 50 kg) I had learned that this brings nothing.  You go to the sport the next day on the scales - And it is not a single kilogram of body weight away.

But now it was different ... I had been friends with the regular jogging since February and developed a passion for it.  This then made sure that I could not manage to eat anything.  Three years of overexploitation preceded this time and by the sport I started I wanted to give my body something because I also demanded something from him namely to improve.  First it was my performance while running and now achieving a well-trained muscular body.

Experiences in competition Bodybuilding for women

I received my first training plan which I threw my former friend alone with Google after 14 days alone because a free-dumbbell plan would fit much better to my goal.  An hour later in training I then hit my first 15 kg barbell bench press and called for help.  I got by my research soon that there was not only the well-known bodybuilding class for women who likes to publish the Bildzeitung in the form of bad opinion but also classes that require less muscle - Tooot chic!  I was blown away printed out the photo of an athlete and hung her up.

I found myself perfect.  I weighed my complete food and counted calories.  I trained 7 days a week ... Sometimes I went running in the morning exercising in the evening and otherwise just walking for 1 to 1.5 hours after the strength training was done.  This was better as I then changed daily and did my strength training.  I was very strict with myself and wished I could relax.  I wanted more muscle.  If you want more muscle you have to eat.  In addition I also wanted to become sociable again over the years and not stay out of everything.  Some of you will know what I mean.  When I then through social life (eating out drink cocktails again) increased I was always torn between wanting to lose weight again or to build up properly.  Always thinking that someday I want to get on stage when I'm in shape.  The thought did not let me go.  At some point I got along that you usually turn to a coach and I remembered the only person in the area who had a name for later.

Meanwhile we had the year 2011 and I had already visited a competition.  Since I had a good cross quite quickly I set myself the figure class as a goal and thought after attending the competition also that I could manage not to make a fool of myself when I approach it.

It followed in the years 2012/2013 by meeting the nightmare of my life.  I did not exist anymore did incredible things with myself I liked it.  I was paralyzed I'm actually strong and I know what I want - even though my shyness makes me feel different.  As I made it out of this whirlpool and away from the nightmare I wondered how I would become again ... Free easy positive and filled with life.  The one thought was a reworking therapy the other Realize your dream and live absolutely for you!  So after visiting the next bodybuilding championship in 2013 I gathered friends of mine and visited the noted professional bodybuilder from up close.

Unfortunately I landed with a person who exempted us told garbage let me eat too little 11 months before the intended competition although I wanted to build up let me among other things a 5 × 5 workout on 5 days each other (also for  the biceps since then my right wrist is no longer optimally fit) - But Hey I thought she is a professional she will know something I do not know.  So I found myself in a sweat suit 9 months before the competition with my 6 hours cardio (under construction!)!  But she'll know that already ... I paid her ... And not to do what I think is right ... Also my 4 friends faithfully realized all their requirements.  On the day I heard that she was misappropriating association funds exempting all people receiving all the same people's plans and not tolerating any demands or criticism we quit the cooperation and she had a profit on our advance payment which we never saw again 

After that we spent 5 weeks with an athlete who was not exactly relaxed and helpful and also saw the fast money.  This put us on a diet in June 26 weeks before the competition we would not have any other chance than hardship.  After the 5 weeks we separated from him and then only I remained who still had the strength and the will to go on dieting.  So in the middle of 2014 I switched to a very nice couple from Kiel who continued the preparation with me.

In the meantime I was in a better shape and totally convinced of chicken rice beans from my first 5 diet weeks.  The couple also had me eat salad and drink whey protein.  However there was no such great boost as with rice chicken although I continued to eat only around 1100kcal without the counted salad.  Since June ... I was exhausted it was exhausting.  I've spent 3 hours a day in the studio since the 01.12.2013 had to do the household shopping precooked always have everything there do my work make formal checks and all organizational considerations how to order a competition bikini color and what you  Everything is needed.

Competition Focus on my way ...

Meanwhile I hated not only food people who eat but people in themselves.  Everything that annoyed slowed down and took minutes to spare I left behind.  I did not meet with anyone for four months just worked.  The whole repetitive questions statements like I should eat more again I would look good if that would still be healthy rumors at work I would probably anorexia ... Everything was too much ... I did not want to the beach I wanted  on the bodybuilding stage and do not make me to Horst.  I knew everyone meant well and loving and constructive but that's not how I got on.  I also did not like the diet.  It just did not work.  I was thin and limp my legs were still pretty.  5 weeks before the competition I was so irritated and annoyed that I deliberately did NOTHING for two days.  I wanted to do it but now in my own way!  I worked and then I went to sleep.

On the third day I started with rice chicken and beans hung up the totally stressful cardio that did not get me in shape and was suddenly enjoying my walk again.  No more daily puff belly through the shake and the salad there was progress again and suddenly full of thrust on the legs with respect to the dents - cool!

Then we had November 2014. The last week before competition was on the week before the 1st Int.  Lower Saxony Cup in Salzgitter the state championship for Schleswig-Holstein Lower Saxony Mecklemburg-Western Pomerania Berlin Saxony and Hamburg.  There you participate to qualify for the German championship.

I had saved two weeks vacation.  I sat at home drinking tons of water doing my unloading.  Then the time came.  Only one more day lay ahead of me.  A good friend came in the evening to paint me for shaving and peeling - with a paint roller and blow-dry between the layers since I was so cold.  Since I had to laugh somehow what crazy things you do.  I thought it was just crazy.  A crazy sport.  You are starving for months you train and work you can paint invest a lot of money and only to stand on the stage for 5 minutes and show yourself.

I did not close my eyes during the night.  The next day he and another friend came to pick me up and tackle the 3 hour drive.  I was terribly bad with excitement.  Once there I signed up backstage looking for a place and I am past many naked people where was applied with rolls of paint the sweets had it and only talked about what they would eat everything later.  When the time came and I stood behind the stage for the area code I wanted to disappear.  I.  In a bikini.  In front of a bunch of people - I do not even go to the pool and now I would be there for presentation purposes!  Puuuuh ... Okay Valentina said now there would be no turning back when I asked if I could not walk again - and then I stood there.  The headlights dazzled me which I found beneficial because I could not see who looked at everything.  I brought the poses it was incredibly fast and I went off the stage again.  Having survived the first lap I was briefly high and took on what I could improve in the final against my 3 competitors.  And who would have thought I actually won my class.  I'm rather restrained and calm but inside I was soooooo proud of myself that I had pulled through my preparation with so many stumbling blocks and never gave up but always looked forward.

Now it was 7 days until the German championship.  The whole drainage and unloading process was repeated.  Unfortunately it was not optimal for me so I stood on the stage at the German championship after a hard week in which the hunger was even greater than the whole 11 months before.  I would have wished that someone had warned me because then I would not start - so I never wanted to present myself on a stage.  The dents on my problem zone were strong and I delivered a very slack picture.  In spite of this I became 7th of 14 which I found impressive and gave me full impetus to improve and show what I can do!

At the end of the season I got caught which almost all caught - at least new athletes I had to fight new fights.  I no longer had a picture of what a "normal body" is a "normal form" a "normal" amount to eat.  I wanted to eat well eat well not gain weight keep the shape but also eat enough to build.  I did not want to be condemned as excessive and I definitely wanted to start the fall of 2015 in much better shape again!
Conclusion

So you see that it is a very tedious and exhausting way to the goal.  The most important thing however whether competitive bodybuilding or eifnacher "fitness lifestyle" to stay on the ball and not be slowed down by small stumbling blocks.

 Also stones that are placed in your path can be used to build beautiful things.

So stay tuned do your own thing with the necessary motivation and the necessary self-discipline.  Billing is on the stage.