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We had the opportunity to meet Tara Khaiju Suwal, Nepal\u2019s inspiring female bodybuilder and winner of the 17th Dharmashree Bodybuilding Championship (2081 B.S.).
\nShe is also the representative and owner of Desperado Gym Club, located in Byasi, Bhaktapur. Tara ma\u2019am 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.<\/p>\n
What initially inspired you to start bodybuilding?<\/strong> Can you describe your fitness journey till date?<\/strong> Was there a specific moment when you decided to take bodybuilding seriously?<\/strong> How do you structure your workouts?<\/strong> What\u2019s your favorite muscle group to train and why?<\/strong> What does your daily diet look like?<\/strong> How do you manage cheat meals or cravings?<\/strong> What\u2019s your approach to recovery and rest days?<\/strong> What has been the most difficult part of your fitness journey?<\/strong> How do you stay motivated on tough days?<\/strong> Have you ever faced injuries or setbacks? How did you handle them?<\/strong> What are your current fitness goals?<\/strong> What advice would you give to someone just starting out?<\/strong> How has bodybuilding changed your life outside the gym?<\/strong> What misconceptions do people have about bodybuilding?<\/strong> Who are your biggest influences in the fitness world?<\/strong> Final Words from Tara Khaiju Suwal<\/strong> We had the opportunity to meet Tara Khaiju Suwal, Nepal\u2019s 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\u2019am shared her fitness journey, workout and diet routines, the challenges she has faced, and her …<\/p>\n","protected":false},"author":110,"featured_media":7816,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[39,107,42,201],"tags":[],"class_list":["post-7814","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-feature","category-flash-news","category-in-the-news","category-interview"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/medicosnext.com\/wp-content\/uploads\/2025\/05\/TESGT-e1747825603675.png?fit=1063%2C706&ssl=1","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts\/7814","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/users\/110"}],"replies":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7814"}],"version-history":[{"count":1,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts\/7814\/revisions"}],"predecessor-version":[{"id":7817,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/posts\/7814\/revisions\/7817"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=\/wp\/v2\/media\/7816"}],"wp:attachment":[{"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7814"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7814"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medicosnext.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7814"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nI 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\u2019s home. Watching the athletes train there sparked my interest in fitness. With my husband\u2019s full support, we planned for me to start training after family planning, and that\u2019s when my fitness journey officially began.<\/p>\n
\nI 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.<\/p>\n
\nYes. When I started seeing significant changes in my body\u2014tighter muscles and a more sculpted physique\u2014I realized I wanted to take bodybuilding seriously and pursue it professionally.<\/p>\n
\nMy workouts are carefully planned by my coaches, who specialize in training and nutrition.
\n\u2022 Before competitions: I focus on cutting exercises to lean out.
\n\u2022 Off-season: I do bulking workouts to build muscle mass.
\n\u2022 Weekly plan: I follow a push\/pull routine:
\no Day 1: Chest and biceps
\no Day 2: Back and triceps
\no Day 3: Legs and shoulders
\n\u2022 In the evenings, I do cardio, calisthenics, and abs exercises.<\/p>\n
\nAs a bodybuilder, I train all muscle groups equally. But as a woman, I especially enjoy training my glutes.<\/p>\n
\nI believe sculpting a perfectly fit body is 20% gym and 80% diet. I don\u2019t agree with the idea that carbs should only be consumed after workouts. Here\u2019s what my diet typically looks like:
\n\u2022 Before workouts: Eggs, potatoes, sweet potatoes, and a pre-workout supplement.
\n\u2022 Post-workout: Protein shake, eggs, rice, chicken, fruits like beetroot, papaya, banana, and boiled vegetables (e.g., broccoli, carrots).
\n\u2022 I eat 4\u20135 small meals a day, spaced 2\u20133 hours apart for better digestion and absorption.
\n\u2022 For muscle gain, I prioritize protein-rich foods; for weight gain, I increase carbs.
\n\u2022 I avoid oily and spicy foods and believe diet planning should be realistic and sustainable.<\/p>\n
\nDuring competition prep, I avoid outside food completely. In the off-season, I allow myself occasional cheat meals\u2014but I control both the portion size and timing.<\/p>\n
\nRecovery is just as important as training.
\n\u2022 I suggest beginners to train four days a week and rest on the others.
\n\u2022 Sleep is the best form of recovery. After workouts, I take a 1\u20132 hour nap and make sure to get 6\u20137 hours of sleep at night for proper muscle recovery.<\/p>\n
\nThe 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.<\/p>\n
\nI 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\u2019s unwavering support also keeps me inspired.<\/p>\n
\nYes, I\u2019ve had minor injuries. I handled them by consulting doctors, taking proper rest, and gradually easing back into training. It\u2019s crucial to manage posture correctly and inform your coach of any past injuries before resuming workouts.<\/p>\n
\nRight now, I\u2019m focused on maintaining my physique, increasing strength, and preparing for upcoming national\u2014and hopefully international\u2014competitions.<\/p>\n
\n\u2022 Be patient and consistent.
\n\u2022 Focus equally on workouts and diet.
\n\u2022 Don\u2019t \u201cego lift\u201d\u2014lift only what you can with proper form.
\n\u2022 Always stretch before workouts.
\n\u2022 Beginners should train under proper supervision rather than relying solely on YouTube.
\n\u2022 Consult gym owners or coaches for posture correction and tailored guidance.
\nHow do you measure progress beyond just physical appearance?
\nI measure progress by strength gains, muscle definition, endurance, and overall mental and physical well-being\u2014not just how I look.<\/p>\n
\nBodybuilding 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.<\/p>\n
\nThere are several common misconceptions about bodybuilding, and it’s important to break them:
\n\u2022 Bodybuilding is not just for men \u2014 women can and should lift weights to build strength and improve their overall fitness.
\n\u2022 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.
\n\u2022 Supplements are helpful, but they are not magic. A proper diet and consistent training are even more important for achieving fitness goals.
\n\u2022 Beginners don\u2019t 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.<\/p>\n
\nI draw inspiration from both national and international bodybuilders who\u2019ve proven that women can succeed in bodybuilding with hard work and dedication.<\/p>\n
\n\u201cI\u2019m not just building muscles\u2014I\u2019m building dreams, shattering stereotypes, and inspiring a new generation to believe. Strength has no gender, dreams have no limits, and passion knows no boundaries.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"