Karina Nascimento

Karina Nascimento

Born in the northern Brazil Coastal City of Natal, Karina Nascimento moved to Texas in 1986. It was in Texas as a High School Track and Volleyball Athlete, the 16-year-old Karina discovered Bodybuilding as a way to transform her body. After awhile, she met her first trainer, Herman Steele in Arlington, Texas, who helped her transform her physique even further and she started to enter and win regional bodybuilding contests.

After a successful amateur career, she moved back to Brazil where she was awarded an IFBB Pro Car by IFBB Brazil President, Alexander Pagnani. In 2003, she was invited to compete in the Ms. International Contest (part of the Schwarzenegger Classic) in Columbus, Ohio where at the Rookie level, she placed 3rd, beating out far-more experience competitors. From there, her pro career took off.

Away from the competition stage, Karina is a mother of three children. Karina has overcome some devastating set-backs to emerge as an amazing IFBB Pro Physique Competitor.

Karina’s hard work, great genes and stage presence quickly earned the attention of judges across the country. As a result, Karina took the title at many shows including:

  • 4th Place Olympia Women's Physique Competition (2014)
  • 6th Place – Women’s Physique, Mr Olympia (2013)
  • 2nd Place - New York Pro (2013)
  • 1st Overall - Optimum IFBB Classic, Shreveport (2013)
  • 1st Place Overall IFBB Valenti Gold Cup (2012)
  • 4th Place IFBB California Physique (2012)
  • 1st Place IFBB Dessert Muscle Classic Physique (2012)
  • 3rd Place Arnold Classic IFBB Ms. International (2003)
  • 1st Place NPC Women’s Extravaganza (2001)
  • 1st Place NPC Ironmaiden (2000)
  • 1st Place NPC Iron Games (2000)
  • 1st Place NPC Ronnie Coleman Classic (1999)

Karina makes appearances for Lone Star and Supplement Rx at shows across the country often joining Team Lone Star at the Olympia and Arnold.

Tuesday, 11 November 2014 12:25

Butt Blast Cardio Workout

IFBB Pro Karina Nascimento's Butt Blast Cardio Workout

VERTICAL PRESS: No weight, but if you’re advanced, put plate of 25 to 45 lbs on each side. Bring the knees all the way down to the chest. Get full extension to work your gluteus muscles better. 30 reps

Tuesday, 28 October 2014 14:00

Karina's Daily Meal Program

I like to be constantly improving and reaching new health & fitness goals. 
I am also very consistent with my Supplement Rx Stack, my training, my cardio & nutrition. 

Tuesday, 26 August 2014 13:28

Training with Karina Nascimento


To adjust the following workout for competition: 



  • Increase Cardio to 2 times per day, keep workout the same but change the following:
  • Monday: Shoulders- Faster Super Set- Press & Side Laterals (30,25,20,10)
  • Wednesday: Legs- Super Set Leg Press & Extensions (30,25,20,10) and add in some Lunges with Weights


Thursday, 10 July 2014 12:51

Cardio: Why I Don't Do It To Burn Fat

I don't use cardio work to burn fat. I use it to condition my heart, so I can have a fat burning anaerobic workout. Training is performed at a very steady pace, with the average rest between sets at about 30 to 36 seconds between sets.

Thursday, 03 July 2014 12:59

One Leg Step Up

The One Leg Step Up is an intermediate plyometric exercise that combines the power and speed element of a jump up with the balance and coordination needed in a single leg exercise.

In this video we see IFBB Pro, Karina Nascimento demonstrating her version.

Friday, 02 May 2014 10:05

A Complete Physique

"In women's physique, the abdominal is a focal point to a complete physique."

I was the first women’s IFBB Physique Champion in 2011 and I am also a mother of 3 children's age 4, 8, and 9. However, I was very self-conscious about my abdominal wall. One bit of feedback that I had from the judges was to bring in my waist and develop the abs. So I went to work on it, since I decided after my win in 2011 I was going to take my physique all the way to the Olympia. That was a huge challenge, because during my pregnancy, I had a split down my abdominal wall (known as diastasis recti) and a recurring hernia.

Tuesday, 12 August 2014 19:00

FitSpire: Karina Nascimento

I am Karina Nascimento, 41, of Boca Raton, Florida, and my competitive bodybuilding career started in 1999.  I won the Ronnie Coleman classic 1st and Overall Texas, the Iron Games 1st and Overall Oklahoma, the Iron Men/Iron Maiden 1st and overall California, the Women's Extravaganza 1st and Overall New York, 3rd at my first Pro show Ms. International Arnold Classic 03.