Who is Regiane Da Silva Botthof?
From San Paulo, Brazil, Regiane Da Silva Botthof is a highly decorated figure and fitness competitor.
Since 1995, she has participated in fitness competitions, winning over 48 of them.
Short Career of Regiane Da Silva Botthof
After taking first place in a significant contest and being named the 1995 World Champion in Aerobics. Regiane Da Silva Botthof entered the fitness and figure category, steadily increasing her renown within the trade.
Regiane won her Pro Card at the IFBB World Championships by taking first place in the overall standings, and by 2005 she had already competed in ten significant events.
Regiane’s situation got better after she joined the Pro Circuit in 2006.
She started placing in top ranks in shows such as the Arnold Classic and Mr. Olympia Fitness and Figure – eventually, going to Germany and earning the success in fitness she’s known for today.
“Before you give up, think of the reason why you held on for so long. Your time on this earth is limited, don’t live someone else’s life, live by your vision.”
Body Measurements of Regiane Da Silva Botthof
| Full Name: | Regiane Da Silva Botthof |
| DATE OF BIRTH: | 24 January 1971 |
| ERA: | 51 |
| PROFESSION: | Fitness Model, Training Coach, Fitness and Figure Competitor |
| NATIONALITY: | Brazilian |
| WEIGHT: | 135 – 145lbs (61.2 – 65.8kg) |
| HEIGHT: | 5’5″ (165cm) |
Accomplishments
Professional Career
- 2017 – Fitness Olympia, 3rd
- 2017 – Arnold Classic Africa, Fitness, 1st
- 2017 – Arnold Classic Ohio, Fitness/Figure, 2nd
- 2016 – Arnold Classic Europe, Fitness, 3rd
- 2016 – Mr. Olympia Weekend, Fitness and Figure, 3rd
- 2016 – Arnold Classic Asia, Fitness, 3rd
- 2016 – Arnold Classic South Africa, IFBB Pro Fitness, 2nd
- 2016 – Arnold Classic, Fitness and Figure, 5th
- 2015 – Nordic Pro, Fitness, 1st
- 2015 – Arnold Classic Europe, Fitness, 3rd
- 2015 – Fitness Olympia, 4th
- 2015 – Arnold Classic Brazil, 2nd
- 2015 – Arnold Classic, Fitness and Figure, 3rd
- 2014 – Fitness Olympia, 2nd place
- 2014 – Arnold Classic Brazil, 2nd place
- 2014 – Arnold Classic, 2nd place
- 2013 – Arnold Classic Europe, 3rd place
- 2013 – Fitness Olympia, 8th place
- 2013 – Arnold Classic Brazil, 2nd place
- 2013 – Fibo Power Germany, 3rd place
- 2013 – Arnold Classic, 5th place
- 2012 – IFBB Fort Lauderdale Pro, 3rd place
- 2012 – Arnold Classic Europe, 5th place
- 2012 – Fitness Olympics, 9th place
- 2012 – Arnold Classic, 12th place
- 2011 – Arnold Classic Europe, 3rd place
- 2011 – Fitness Olympia, 12th place
- 2011 – FIBO Power Pro Championships, 1st place
- 2011 – Arnold Classic, 7th place
- 2010 – Fitness Olympia, 8th place
- 2010 – Europe Super Show, 4th place
- 2010 – Europe Show of Champions, 3rd place
- 2010 – Arnold Classic, 8th place
- 2009 – Fitness Olympia, 9th place
- 2009 – Arnold Classic, 4th place
- 2008 – Fitness Olympia, 6th place
- 2008 – Arnold Classic, 6th place
- 2007 – Fitness Olympia, 13th place
- 2006 – Arnold Classic Fitness Class, 8th place
Amateur Career
- 2005 – IFBB World Champion and overall fitness
- 2005 – IFBB European Championship, 3rd place
- 2004 – IFBB European Championship, 7th place
- 2003 – IFBB World Championship Santa Susanna Spain and Beste Kür, 4th place
- 2002 – IFBB European Championships Budapest, 7th place
- 2002 – IFBB International German Championship, 2nd place
- 2001 – IFBB World Cup Rio Brazil Women’s Fitness, 3rd place
- 2000 – IFBB South American Champion in Paraguay Women’s Fitness
- 1995 – World champion in aerobics in the USA
Training
Continuous Overload
Regiane uses the so-called progressive overload method when working out in the gym. She progresses through the program gradually increasing her weights and intensity.
Regiane, who thinks she can maximize muscle hypertrophy by using progressive overload, has found this to work very well.
Regiane rests a little bit longer between sets as a result of her training regimen—about 1 minute and 30 seconds. Her recovery and readiness for the following, heavier set are aided by this.
Full Body Workout Routine
- Monday: Legs
- Tuesday: Chest, Biceps, Abs
- Wednesday: Back, Triceps
- Thursday: Shoulders, Abs
- Friday: Acrobatics Training
- Saturday: Cardio
- Sunday: Full Recovery
Leg Exercise Plan by Regiane Da Silva Botthof
Regiane starts each week with a strenuous and demanding leg workout based on her progressive overload technique. This is how it appears;
Squats
- 1st set – 20 reps, 30 kg
- 2nd set – 15 reps, 40 kg
- 3rd set – 12 reps, 50 kg
- 4th set – 10 reps, 65 kg
- 5th set – 8-10 reps, 80 kg
Leg Press, 45 degrees
- 1st set – 15 reps, 130 kg
- 2nd set – 15 reps, 140kg
- 3rd set – 12 reps, 150kg
- 4th set – 12 reps, 160 kg
- 5th set – 10 reps, 200kg
- 6th set – 6-8 reps, 240 kg
Leg Extensions
- 1st set – 15 reps, 30 kg
- 2nd set – 12 reps, 40 kg
- 3rd set – 10 reps, 50 kg
- 4th set – 8 reps, 55 kg
Lunges
- 4 sets – 12-15 reps, 10-12 kg each hand
Lying Leg Curls
- 1st set – 25 reps, 20 kg
- 2nd and 3rd set – 20 reps, 25 kg
- 4th set – 15 reps, 30 kg
- 5th set – 10-12 reps, 40-45 kg
Abductor Machine
- 1st and 2nd set – 15 reps, 30 kg
- 3rd and 4th set – 12 reps, 40 kg
Standing Leg Press
- 1st, 2nd, and 3rd set – 15-20 reps, 30 kg
Working Your Triceps and Back
Regiane performs fewer progressive overload sets in this workout. Typically, she uses the same weight throughout the entire workout, only switching to lower weights for warm-up.
- Pull-ups, 4 sets of 10-12 reps
- Lat Pulldowns behind the neck, 4 sets of 12-15 reps, 30 kg
- Lat Pulldowns in front of the neck, 4 sets of 12-15 reps, 35kg
- Single-hand Cable Rows, 4 sets of 12-15 reps, 10-20kg
- Close-grip Flat Bench for Triceps, 3 sets of 12-15 reps, 30 kg
- Overhead Rope Triceps Extensions, 4 sets of 12-15 reps, 15 kg
Cardio Exercise and Acrobatics
Regiane will begin incorporating aerobic and acrobatics training into her exercises two months before to the tournament. She can lose fat more quickly as a result.
Regiane will up her cardio and acrobatic training to two hours a day one month before the competition.
This means that every day of the week, barring Sundays, her complete workout will run between three and four hours.
Nutrition
Regiane enjoys cooking, so maintaining a clean and nutritious diet is not difficult for her. She prepares most of her meals.
Regiane rarely feels like eating something nutritious, so when she does, she usually goes to a restaurant where she can order whatever she wants.
Supplements
Regiane doesn’t like supplements too much. She solely consumes fish oil, whey protein, and BCAAs.
She believes how she exercises and eats will largely determine how much fat she burns while maintaining lean muscle. Supplements are solely there to support her in maintaining top health and well-being.
Influences and Idols
Regiane names Monica Brant as her preferred fitness industry figure.
Monica is a professional fitness and figure competitor, just like Regiane, who emerged after winning fitness competitions and making appearances in well-known journals and publications.
Regiane is inspired to advance her profession and encourage as many people as she can through Monica’s success, which inspires her to do the same for herself.
“Sometimes you have to do what’s best for you and your life, not what’s best for everybody else.”
What Regiane Da Silva Botthof Can Teach Us?
The beginnings of Regiane Da Silva Botthof’s fitness career are typical of those of many other sportsmen. She first experimented with competitive sports before switching to fitness and figure contests.
Regiane possessed a competitive spirit that she nurtured from an early age, driving her to excel in her field and inspire others.
What we can take up from her example is to recall our own personal “spark” for fitness.
What spurred you to begin your journey? Every time you feel like giving up, think back to your initial inspiration and use it as fuel to keep working toward your new objectives, just like Regiane Da Silva Botthof did.