Bakhar Nabieva, also known as "Miss Iron Bum," has become a prominent figure in the bodybuilding world, inspiring countless individuals with her dedication and impressive physique. Her journey from a skinny girl who was teased in school to a successful fitness model is a testament to her hard work and determination. This article delves into Bakhar Nabieva's diet and workout plan, offering insights into how she achieved her dream body.
Bakhar Nabieva: From Skinny Girl to Fitness Icon
Bakhar Nabieva was born in Baku, Azerbaijan, and later moved to Dnipropetrovsk Oblast in western Ukraine. She faced bullying and body shaming during her childhood due to her slender frame. Instead of succumbing to negativity, she channeled her frustration into a passion for fitness.
Inspired by bodybuilding magazines, Bakhar began learning how to properly work her muscles. She then started training after she experienced a lot of unwanted attention from her classmates, who would pick on her saying that she had skinny legs. Over time, she developed a deep love for weight training and bodybuilding.
Bakhar Nabieva's Diet Plan: Fueling Muscle Growth
Bakhar Nabieva's diet plan is designed for a higher intake of carbs, protein, and healthy fats, providing the necessary nutrients to support her intense workouts and muscle growth. She eats a lot and doesn’t believe in starving herself to stay thin. Bakhar Nabieva isn’t a fan of starving herself to get rid of unwanted fat. If your goal is a muscular body like Bakhar Nabieva, you should include a wide variety of food items in your meal plan.
While she occasionally indulges in cheat meals like pizza, she primarily sticks to healthier food choices to ensure her body receives essential nutrients.
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Supplements
To complement her diet, Bakhar Nabieva incorporates several supplements:
- Whey Protein: Aids in muscle-building and maintenance.
- Casein Protein: Consumed daily, usually with her last meal or before bed.
- Fat Burner: Helps burn unhealthy fats, as her diet includes a significant amount of fat.
- Multivitamin: Provides essential micronutrients that may be lacking in her meals. Nabieva takes multivitamin on a regular basis.
- Biotin: Supports overall bodily function, crucial for both workouts and daily activities.
Key Principles
- High-Calorie Intake: Consuming enough calories to support muscle growth and energy expenditure.
- Nutrient-Rich Foods: Prioritizing foods rich in essential nutrients, including carbs, protein, and healthy fats.
- Strategic Supplementation: Using supplements to fill any nutritional gaps and enhance performance.
Bakhar Nabieva's Workout Routine: Sculpting the Physique
Bakhar Nabieva's workout routine focuses on her favorite muscle groups: hamstrings, glutes, and quads.
Lower Body Focus
She dedicates three days a week to training her lower body, with separate days for glutes, quads, and legs.
Her main exercises include:
- Squats
- Leg Press
- Leg Extension
- Deadlifts
- Walking Lunge
- Single Leg Hamstring Curl
- Hack Squat
- Good Morning
- Hip Adductor
- Barbell Squat
- 45-Degree Leg Press
- Dumbbell Bulgarian Split Squat
She works with weights using 6-10 and 15 repetitions maximum.
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Upper Body Training
Bakhar Nabieva trains her upper body two days a week, focusing on larger volume workout sessions. Her upper body workout consists of a group of supersets ranging from multiple sets of ten to twelve reps for each exercise.
Sample Workout Exercises
- Romanian Deadlift
- Superset - Seated Cable Row & Cable Front Raise
Additional Exercises
Nabieva also incorporates exercises like deadlifts, squats, and planks into her routine.
- Deadlifts: Improve total-body strength, with a specific emphasis on the posterior muscles involved in hip, knee, and back extension.
- Squats: Exercise several muscle groups, including calves, quads, hamstrings, glutes, core, and part of your back.
- Planks: Work your core muscles, which are located between your pelvic floor and diaphragm.
Key Principles
- Heavy Weightlifting: Using heavy weights to increase intramuscular coordination and engage more muscle fibers.
- Compound Movements: Incorporating exercises that work multiple muscle groups simultaneously.
- Proper Form: Maintaining correct form to maximize effectiveness and prevent injuries.
- Adequate Rest: Allowing the body sufficient time to recover and rebuild muscle tissue.
Bakhar Nabieva's Mindset: Mental Strength and Dedication
Bakhar Nabieva emphasizes the importance of mental strength in achieving fitness goals. She encourages her followers to stay focused and ignore negativity. “Just stay mentally strong, no matter what you are subject to, get bigger or thin, there will always be someone who will try to put you down.
Social Media Presence
Bakhar Nabieva shares her fitness journey and workout routines on Instagram, inspiring her followers with her dedication and fashion sense.
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