Shweta Rathore: Built and beautiful

An engineer by qualification, Rathore is blazing a trail for other young women to take up bodybuilding

Shweta Rathore does not like being called a bodybuilder. The 27-year-old from Jaipur, recently crowned Miss India "sports physique" champion, explains that her category, a new subset of bodybuilding events, is different from traditional muscle-flexing. For example, it requires only a subtle amount of tanning "so you don't look orange".

With a demand for a body that is "athletic and aesthetically pleasing", physique building has been attracting younger participants and more women to the spectator sport. Competitors are judged on looks and fitness, a combination that Rathore seems to have perfected by now, having won medals in the Miss Mumbai, Miss India, Asia and World competitions. In addition to smaller towns, physique sports are finding takers among city girls too.

Sports physique evaluates strength and flexibility. Newer categories such as "fitness physique" (which Rathore won at the Miss World event) and "model physique" further require women to have dancing skills and the ability to pull off a sequinned bikini. An engineer by qualification, Rathore has been training in gyms since the age of 15, maintaining a 24-inch waist. Her family backed her ambitions of being a fitness expert, which brought her to Mumbai five years ago.

Her success has brought in endorsement deals with health supplement brands. Rathore wants to use this new-found celebrity to launch a fitness programme next month. It will focus on busting fitness myths and making girls competition-ready. "A lot of people can build a body. To stand out, you have to know all about technique and presentation." She says she will train blind girls and push for them to be included in regular championships instead of a special category. "That will take work but I am up for the challenge."

During workouts, which she calls "meditation", the former marketing executive keeps away from her mobile phone and the internet. But there is always time afterwards to click a few selfies for Instagram and Snapchat, where Rathore has as many as 120,000 followers. For our camera too, she cracks an effortless smile and assumes adroit poses that highlight the gentle undulation of her biceps. Rathore now feels that she has a lot to share for the uninitiated.

What is physique building?

> Less heavy muscles, a more athletic and aesthetic look

> It involves striking poses to show off the physique: front, side, back and front again

> The 'fitness physique' category further calls for a 90-second choreographed performance that is scored for strength, flexibility and beauty

> It also includes a bikini-round which requires customised swimsuits decorated with studs and embroidery

Diet

> Rathore follows a diet high on protein and complex carbs

> Meats like chicken, fish, and vegetables including broccoli, cucumber and tomatoes are recommended. This can be paired with brown rice, egg whites, or whole eggs.

> Four litres of water a day, and a protein-based shake

> Alcohol and cigarettes are a no-no

> In the run up to a competition, Rathore cuts carbs and increases water intake. The day before the event, she avoids drinking water and loads up on carbs, which supposedly gives the body a dry look and highlights muscle development

Fitness regime

> Rathore works out six days a week because "the body needs at least one day off". She focuses on a different segment every day - legs, inner and outer thighs, back and biceps

> A typical workout lasts one-and-a-half to two hours but right before competitions, this duration increases to six hours a day

> She lifts her own body weight in weights

> Her cardio routine includes jumping and skipping, or cycling when in the mood to be outdoors

> The ab workout is usually a mix of heavy squats, crunches and leg raises