How 50-year-old IFBB Pro Rita Singh Keeps Up with her Sport!

Everyone is aware that they should take proper diet and workout but what thing makes Rita Singh distinct face in the crowd - Read out in the article.

How 50-year-old IFBB Pro Rita Singh Keeps Up with her Sport!

I am Rita Singh 50-year-old IFBB Figure Pro from Delhi. I have been an academician earlier in life but now I am a fitness professional. I also have a supplement store in New Delhi and that helps me to stay connected with people in my field.

My lifestyle is a lifestyle like other bodybuilders have. A bodybuilding lifestyle is the epitome of discipline and self-control and this has taught me and helped me a lot to condition my mind in a way so that I am able to maintain a healthy lifestyle and understand and adapt the finer nuances in being able to follow it to the maximum.

We all are aware that various aspects of lifestyle include nutrition, physical activity. Sufficient sleep and rest, positive thinking and constructive utilisation of time needed to fulfil the requirement of self-actualisation of time to fulfil the needs of self-actualisation, balancing it with our basic profession, family life and healthy and happy relationships.

One of the basic things that we need to do, in order to be able to maximise our potential is to prioritise and use our time judiciously. Everyone is aware of that we should eat nutritious food, train hard and rest well. The trick is to balance it with everything else that we need to do, which is so important, indispensable, but sometimes overlooked and not counted in.

As far as my own lifestyle is concerned, I have evolved and been able to unlearn and relearn and train myself to adapt to a healthy lifestyle over a period of time. Fortunately, I have also had an opportunity to study about it and experiment with me in various fields and keep myself going.

I wake up early in the morning and do pranayama and yoga, meditation prayers. Therefore morning is as very beautiful part of my day. I eat 5 meals which consist of green vegetables, a vegetarian protein like pulses, a non-vegetarian protein consisting of fish/ chicken/eggs which is grilled or steamed or boiled.

I have a cup of tea without sugar, along with almonds and a date and that I truly relish. I work during the day and do weight training in the evening, followed by a session of cardio. I also have Bharatnatyam classes which have stated learning again after a very long gap. I read during late evenings and end my day with a small prayer before I sleep. I do not deviate much from this schedule unless I need to travel or there is an event that needs my commitment for long hours.

Bodybuilding is an extreme sport and requires intense training to see visible results in the body. That can cause soreness, exhaustion along with a concern whether the desired results will be achieved in-spite of everything that is done.

To balance all other activities in daily life along with a mind that is pre-occupied with the sport can be very challenging. I had to make conscious effort to limit my social life, sometimes offending people that really matters to me and developing the maturity to overlook it, has not been easy.

I have always been short of time because I had to take care of my son who has been autistic by birth.

Also, this is an expensive sport. I had to earn my own money to be able to afford the expenses for my competition. Right from preparing for my competition to expenses involved in travelling. I had to manage everything on my own and I never got sponsorship.

And although I have not given much importance to this, my age has not been by my side. The initial years of my life were completely devoted to my son. I started this journey at a later stage. It was when my son was a teenager and wanted to build body like Hrithik Roshan that I took him along with me to the gym and started training hard to build my own body, eventually beginning my competitive career.

My Basic Diet

Meal 1:

  • Egg white
  • Sprigs asparagus
  • Cup oats + blueberries + 2 walnuts + almond milk

Meal 2:

  • Grilled Chicken
  • Lentils
  • Broccoli
  • ½ cup rice

Meal 3:

  • Spinach
  • Baked Potato
  • Salad

Meal 4:

  • Post Workout Shake (Protein/Glutamine)

Meal 5:

  • Chicken Salad

My Basic Workout

Day 1: Legs

  • Seated Leg extensions - 5 sets of 25, 20, 12, 8, 8
  • Hamstring curls - 5 sets of 25, 20, 12, 8, 8
  • Squats (Ass to the floor) - 5 sets of 8 reps heavy
  • Wide stance Leg press with toes out - 3 sets of 8 reps
  • Front Squats - 3 sets of 12 reps
  • Calf raise machine - 4 sets of 20 reps

Day 2: a. Arms, Triceps

  • Rope extensions - 3 sets of 20 reps
  • Close Grip triceps press on smith machine - 5 sets of 25, 20, 12, 8, 8
  • Overhead Dumbbell Triceps press seated - 3 sets 8 reps

Day 2: b. Biceps

  • Rope curls - 3 sets of 20 reps
  • Barbell curls - 5 sets of 8 reps
  • Hammer Curls - 3 sets of 8 reps

Day 3: Back

  • Wide Grip pulls - 3 sets of 12, 10, 8 reps
  • Bent over Rows - 5 sets of 12 reps
  • Cable seated rows - 3 sets of 8 reps
  • Wide grip internal grip bar pull downs - 3 sets of 8 reps
  • Deadlift – 4 sets of 6 reps

Day 4: Shoulders

  • External rotators with dumbbells - 3 sets of 10 reps
  • Dumbbell Lateral Raises - 5 sets of 12, 10, 8, 8, 8
  • Seated Hammer strength overhead press - 4 sets of 10, 8, 8, 6
  • Seated Bent over Dumbbell lateral raises - 3 sets of 12 reps
  • Smith machine overhead military press - 3 sets of 8 reps

Day 5: Legs x2

  • Leg Extension 4 sets 10 to 12 reps –Warm up good. Squeeze your reps
  • Barbell Squats – 4 sets 12 reps
  • Stiff leg dead lifts – 4 sets 8 to 10 reps
  • Forward Lunges (stepping forward – dumbbell in each hand) 4 sets 10 reps each side
  • Bulgarian Split Squats 4 sets 8 to 10 reps each side
  • Lying Leg Curls – 4 sets 10 to 12 reps

Day 6: Chest

  • Dips with elbows wide - 3 sets of 20 reps
  • Flat bench press - 5 sets of 20, 12, 10, 8, 8
  • Incline Dumbbell flys - 4 sets of 12. 8, 8, 8
  • Decline Hammer strength press - 4 sets of 8 reps
  • Cable crossovers - 3 sets of 12 reps
  • Incline Barbell press - 3 sets 8 reps


  • National Body lifting Championship (2011): Gold Medal
  • National Body lifting Championship (2012): Gold Medal
  • National Body lifting Championship (2013): Gold Medal
  • Arnold Classic, Asia (2016): Silver Medal
  • Amateur Olympia, Asia (2017): Silver Medal
  • NPC North East Summer Classic, Open and Masters (2015): 1st Place in each
  • NPC Eastern Championship, Wayne, USA (2015): 2nd place (Open), 3rd place (Masters)
  • NPC Ft. Lauderdale Cup, Florida (2016): Gold Medal
  • NPC Eastern New Jersey (2015): Gold Medal

About The Author


The team is based out of Delhi and is connected to all the leading athletes, trainers and nutritionists. The purpose is to bridge the gap between common people and all fitness e.. Read More..


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