Bruna Montenegro posing on the beach for the photo looking fit and lean

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.


Bruna Montenegro posing on the beach in a pink bikini looking fit and lean

Athlete Statistics

Full Name: Bruna Montenegro
NationalityProfessionAliasEra
BrazilianBikini Pro Athlete, Personal Trainerbrunamontpro2010
NationalityBrazilian
ProfessionBikini Pro Athlete, Personal Trainer
Aliasbrunamontpro
Era2010


Bruna Montenegro posing on the fitness stage with a trophy

Accomplishments

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

Bruna Montenegro posing in front of a miror in red sports clothes


Bruna Montenegro posing in a photo shoot looking toned and muscular

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.


Bruna Montenegro taking a selfie of her ripped and aesthetic body

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.


Bruna Montenegro kneeling on the beach in her bikini looking aesthetic


Bruna Montenegro showing off her glutes in a red swimsuit on the beach

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.

Leave a comment

Your email address will not be published. Required fields are marked *


You might like...

Anthony Mackie Physique

1388 Views

See Profile

Rob McElhenney Physique

576 Views

See Profile

Cody Rhodes Physique

1555 Views

See Profile

Roman Reigns Physique

2755 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

John Cena Physique

2276 Views

See Profile

Jon Jones Physique

1974 Views

See Profile

Nick Jonas Physique and Workout

3505 Views

See Profile

Kevin Heart Physique

4433 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Joe Manganiello Physique: Achieving an Enviable A-List Fitness Level

4926 Views

See Profile

Tom Hardy Physique

12636 Views

See Profile

Vin Diesel’s Physique

6048 Views

See Profile

KSI Physique: How Did KSI Get In Shape?

6470 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Jake Gyllenhaal Physique

6682 Views

See Profile

Gerard Butler Physique

8781 Views

See Profile

Henry Cavill Physique

18919 Views

See Profile

Alex Eubank Physique

11552 Views

See Profile