Medicosnext
We had the opportunity to meet Tara Khaiju Suwal, Nepal’s inspiring female bodybuilder and winner of the 17th Dharmashree Bodybuilding Championship (2081 B.S.).
She is also the representative and owner of Desperado Gym Club, located in Byasi, Bhaktapur. Tara ma’am shared her fitness journey, workout and diet routines, the challenges she has faced, and her thoughts on the common misconceptions about bodybuilding in our society.
What initially inspired you to start bodybuilding?
I was previously a Taekwondo athlete and a black belt holder with a passion for all kinds of sports. After I got married, I noticed a gym near my husband’s home. Watching the athletes train there sparked my interest in fitness. With my husband’s full support, we planned for me to start training after family planning, and that’s when my fitness journey officially began.
Can you describe your fitness journey till date?
I initially joined the gym just to stay fit and maintain my body. But over time, participating in weightlifting competitions pushed me to take it further and aim for national-level bodybuilding. My body went through a drastic transformation during this journey.
Was there a specific moment when you decided to take bodybuilding seriously?
Yes. When I started seeing significant changes in my body—tighter muscles and a more sculpted physique—I realized I wanted to take bodybuilding seriously and pursue it professionally.
How do you structure your workouts?
My workouts are carefully planned by my coaches, who specialize in training and nutrition.
• Before competitions: I focus on cutting exercises to lean out.
• Off-season: I do bulking workouts to build muscle mass.
• Weekly plan: I follow a push/pull routine:
o Day 1: Chest and biceps
o Day 2: Back and triceps
o Day 3: Legs and shoulders
• In the evenings, I do cardio, calisthenics, and abs exercises.
What’s your favorite muscle group to train and why?
As a bodybuilder, I train all muscle groups equally. But as a woman, I especially enjoy training my glutes.
What does your daily diet look like?
I believe sculpting a perfectly fit body is 20% gym and 80% diet. I don’t agree with the idea that carbs should only be consumed after workouts. Here’s what my diet typically looks like:
• Before workouts: Eggs, potatoes, sweet potatoes, and a pre-workout supplement.
• Post-workout: Protein shake, eggs, rice, chicken, fruits like beetroot, papaya, banana, and boiled vegetables (e.g., broccoli, carrots).
• I eat 4–5 small meals a day, spaced 2–3 hours apart for better digestion and absorption.
• For muscle gain, I prioritize protein-rich foods; for weight gain, I increase carbs.
• I avoid oily and spicy foods and believe diet planning should be realistic and sustainable.
How do you manage cheat meals or cravings?
During competition prep, I avoid outside food completely. In the off-season, I allow myself occasional cheat meals—but I control both the portion size and timing.
What’s your approach to recovery and rest days?
Recovery is just as important as training.
• I suggest beginners to train four days a week and rest on the others.
• Sleep is the best form of recovery. After workouts, I take a 1–2 hour nap and make sure to get 6–7 hours of sleep at night for proper muscle recovery.
What has been the most difficult part of your fitness journey?
The most difficult part has been staying disciplined with my diet and workouts, especially during social events and family gatherings. Being from the Newar community, food is a big part of our culture. Also, managing diet supplements like protein, creatine, fish oil, and multivitamins is expensive and challenging in Nepal. Even buying chicken and eggs regularly can be difficult for many.
How do you stay motivated on tough days?
I remind myself of my goals and visualize my progress. My gym members motivate me to bring home a gold medal, especially since I had won several silver medals before. My husband’s unwavering support also keeps me inspired.
Have you ever faced injuries or setbacks? How did you handle them?
Yes, I’ve had minor injuries. I handled them by consulting doctors, taking proper rest, and gradually easing back into training. It’s crucial to manage posture correctly and inform your coach of any past injuries before resuming workouts.
What are your current fitness goals?
Right now, I’m focused on maintaining my physique, increasing strength, and preparing for upcoming national—and hopefully international—competitions.
What advice would you give to someone just starting out?
• Be patient and consistent.
• Focus equally on workouts and diet.
• Don’t “ego lift”—lift only what you can with proper form.
• Always stretch before workouts.
• Beginners should train under proper supervision rather than relying solely on YouTube.
• Consult gym owners or coaches for posture correction and tailored guidance.
How do you measure progress beyond just physical appearance?
I measure progress by strength gains, muscle definition, endurance, and overall mental and physical well-being—not just how I look.
How has bodybuilding changed your life outside the gym?
Bodybuilding has made me more disciplined, confident, and focused. Many people believe cardio and calisthenics are enough to stay fit. While those are important, gym training helps build muscle mass and body bulk. Both approaches should go hand in hand for balanced fitness.
What misconceptions do people have about bodybuilding?
There are several common misconceptions about bodybuilding, and it’s important to break them:
• Bodybuilding is not just for men — women can and should lift weights to build strength and improve their overall fitness.
• Lifting weights will not automatically make women “too bulky.” Building significant muscle mass requires specific, intense training over a long period. Regular strength training simply creates a toned, strong physique.
• Supplements are helpful, but they are not magic. A proper diet and consistent training are even more important for achieving fitness goals.
• Beginners don’t need to rely heavily on supplements. While supplements like protein powder, creatine, fish oil, and multivitamins can support muscle growth, joint health, and energy levels, beginners can start naturally with whole foods such as eggs, chickpeas, sattu, and dry fruits like almonds and cashews.
Who are your biggest influences in the fitness world?
I draw inspiration from both national and international bodybuilders who’ve proven that women can succeed in bodybuilding with hard work and dedication.
Final Words from Tara Khaiju Suwal
“I’m not just building muscles—I’m building dreams, shattering stereotypes, and inspiring a new generation to believe. Strength has no gender, dreams have no limits, and passion knows no boundaries.”
