Bruna Montenegro

Bikini Pro Athlete, Personal Trainer

Bruna Montenegro has enjoyed staying fit since she was young. But, it wasn’t until 2014 that she first stepped into the world of bikini shows. It was at this point Bruna competed on the fitness stage for the first time and won the contest the same day.

“Right from the start, I was a champion and this encouraged me to start a career in fitness. Since then, I’ve been a two-time state champion, Brazilian champion, 3-time World Bikini Champion, and Arnold Classic South American champion.”

Highly driven to improve every day, not just in fitness but also as a person, Bruna promises a lot with her awesome physique and glittering career as an IFBB athlete and fitness trainer.

Athlete Statistics

Accomplishments

• Bikini Pro (IFBB)
• Fitness Model
• Personal Trainer

Training

Bruna follows a workout routine consisting of high-volume exercises and cardio. She alternates her training between high rep and low rep exercises.

When she’s training with higher reps, such as 12 or more, Bruna will reduce the weight and focus on her form and muscle contraction. For example, when doing deadlifts, she’ll lower the bar down slowly, and will squeeze the glutes when she reaches the top.

On the other hand, when she’s looking to build raw strength, Bruna will reduce the reps to 4-6 per set. At the same time, she’ll increase the weight. By doing so, she puts a large amount of pressure on her muscle fibers, which are later repaired and grown stronger through a protein-rich diet and sleep.

Nutrition

As a professional athlete, Bruna doesn’t have much room for fast foods and sugars. Her diet revolves around good old chicken and rice, along with some healthy fats in the form of avocados, nuts, and seeds.

Bruna also adds a lot of fruits and vegetables to every main meal. This helps her get essential micronutrients such as vitamins and minerals.

In terms of supplements, Bruna might use a whey protein when she’s getting closer to a contest date and wants to bump up her daily protein intake. Other than that, she doesn’t use supplements that often. Bruna likes to rely on whole foods instead.

What we can learn from Bruna Montenegro

Bruna Montenegro began her career in fitness in 2014. Throughout the years of patience and hard work, she’s grown into an IFBB Bikini Pro athlete.

What we can learn from her story, is that every day brings an opportunity for you to step up and go after what you want. Seize each opportunity you get, and never let your dreams fade away – just like Bruna.