Interview with athlete Sofia Sousa.
- Name: Ana Sofia Sousa
- Age: 24 years
- Height: 1.57m
- Off-Season Weight: 48-50kg
- Competition weight: 43-44kg
- National? 1st Classified in Bikini Fitness 1.59m
- National? 2nd classified in the overall Bikini Fitness
How and why did you start training?
I started training 4/5 years ago, when I started to formulate an ideal body in my head, and worry about my appearance as a woman.
When I started bodybuilding I was very thin and I was looking for a healthy, defined and balanced body in this sport.
As the saying goes, “first you get surprised, then you get used to it”, and as soon as the results began to appear gradually, this sport ended up becoming a way of life.
What made you want to compete?
Ever since I know myself, I've been a person who likes to challenge myself, to set goals to achieve and I don't like to do things just for the sake of doing them, I like to know that I do them for a purpose, to know that I do them so that May I or those I want reap the fruits of my work.
I clearly remember training 3 years ago, with my first coach, and he said to me as encouragement: ?Go, it's the last series! Quickly, are you on stage competing?
I was curious to know what this competition was and what it consisted of, so I researched further.
When I realized that it was everything I liked, from my body, to food, to the show itself, I never gave up the idea of “I’ll have to try”.
What type of diet do you follow?
Since weight training is part of my daily life, I don't know how to eat outside of a healthy diet, except for one day a week when I opt for a more leisurely meal.
At the time when I was preparing for the championship the restrictions were much greater, and the way of cooking was more restricted, but my care was the same as at any other time because I was always very certain about what I ate, the quality of the food, quantity and how I cook it.
So, outside of preparation, my diet goes through:
- Meal 1: Oats and protein or egg whites (I make porridge or pancakes) or 1 slice of oat and protein bread
- Meal 2: 2/3 rice crackers with peanut butter or a handful of nuts
- Meal 3: Chicken/Turkey/Beef + basmati rice/sweet potato + vegetables (I always opt for broccoli, green beans, white cabbage, savoy cabbage)
- Meal 4: Protein + 1 handful of nuts or 1 oat and protein pancake or rice flour and protein pancake
- Meal 5: Fish and vegetables
- Meal 6: Casein or 4 cooked egg whites or 1 can of tuna in water
What type of training do you follow?
Just like nutrition, off and on season training ends up changing, always adapting to the way the body is changing and responding.
Whether in preparation or not, I always train 5 times a week, choosing to rest normally on Thursday and Sunday.
Normally, my training is divided into a day for the torso (and on this day I end up focusing a lot on the shoulders and back), a day for the front of the leg, another for the back and glutes and another just for cardio.
On the 5th day of training, I usually always choose one of the workouts that contains the muscle group that I think needs, at the stage I'm in, more attention, which always ends up being the shoulder or the back of the leg.
What are your three favorite exercises?
- Free bar squat
- Sumo squat
- Side splits with dumbbells
What are the main differences when you want to gain weight and when you want to lose fat?
To gain weight, increase your intake of carbohydrates and fats and reduce the intensity of your cardio.
To reduce it, I opt for a diet that on specific days ends up being based only on protein and low fats and increase cardio.
In these phases I try to do cardio in the morning and at the end of the day, 3 times in 5 days of training, and I always opt for cardio such as running, walking on the inclined treadmill and circuit training.
Where does your motivation come from?
Honestly, it comes from my “looking back”, that is, it comes from seeing how I was and how I am, what I had and what, with effort and humility, without going over anyone, I managed to achieve.
What supplements do you use?
- Isolated whey protein
- Casein
- Glutamine
- Multivitamin
- Evening primrose
- Omega 3
- BCAA's
- Post-workout recovery
Any tips in particular for those just starting out?
Do it for yourself and never for others!!
Believe and trust the right people. We all fall, but when we're close to the right people, we're quickly on our feet and continuing our journey. Be patient, in fact A LOT of patience because no matter how much you read and hear thousands of times, the truth is this: The process is GRADUAL, it takes time but it's worth it!
Believe in yourself and think positive. Look for motivation in good examples, yes, but first find it in yourself and in your desire to change and in your passion for your body ?
?Refresh the mind, undo all mistakes, delete all problems, save all happy moments?
I would like to take this opportunity to thank Ginasio Virtual for this opportunity to share a little about myself and my work in this world, my family who was tireless with me in every aspect and my main support, my friends.
To Corpuscel Sintra, the beauty and tanning clinic that has always helped me, and to my trainer who, despite all my fears, fears and normal insecurities, always believed in my work, and provided me with the necessary tools to evolve as an athlete.
I also leave my athlete page for anyone who wants to follow and Instagram.
Instagram Sofia Sousa (@sofia_fsousa_ifbb)
