Aire Lossmann: first bodyfitness season
At 23 years old, Aire Lossmann was one of the boldest young women in Estonia to step onto a bodyfitness stage, back when the sport was still unfamiliar to many. This is an honest story of how ordinary gym visits turned into a first competition season, what role Ott Kiivikas played and what Aire’s training program looked like.
Aire Lossmann and the first step onto the stage
Bodyfitness didn’t happen overnight for Aire. She says plainly that from September 2009 it began to look more like a proper bodyfitness routine. Before that, she was simply a gym-goer, like many others.
At some point the desire and interest appeared. Aire contacted Ott Kiivikas, consulted with him and started training at the gym with more purpose. In about two and a half years she made it to competitions. Ott stayed on as her coach.
For her, the biggest sporting achievement wasn’t just a placing or a trophy. The very first Estonian Cup was already a win in itself. As she put it herself, laughing, her biggest victory was over herself.
Why did Aire Lossmann choose bodyfitness?
Aire didn’t talk about becoming a world champion. Her goal was simpler and more honest: to give it her all. In the future she also wanted to try fitness, because her dance background was strong. She had been dancing since the age of 3 and had an acrobatic foundation.
At that time, sport was still a hobby. At the same time, she admitted that she’d like to turn that hobby into a job one day. She graduated from school with a degree in tourism management, and what came next was still open.
What motivated her? The mirror, progress and competitions. When you go to the gym, look in the mirror and see your body changing, you want to keep going. Gaining muscle mass and a better reflection gave her momentum. Competing gave her a strong extra boost of motivation.
Nutrition, family and daily discipline
Good shape demands fixed mealtimes. For Aire, the beginning was a struggle. For the first two weeks she managed to stay on track, then it slipped away again. It took about two months before eating regularly became a habit.
She ate at set times and mostly the same foods day after day. Once a week she allowed herself things she normally couldn’t eat. A simple truth: in the end, it comes down to habit.
For those close to her, bodyfitness was confusing at first. Many mixed it up with bodybuilding. Aire was even told not to grow muscles that were too big, or she’d end up the next Inna Uit. After the competitions, attitudes improved. Old friends reappeared and the support grew.
Her family adapted to the training quite easily, but nutrition was trickier. Aire always cooked for herself. When someone brought something home from the shop and said, “Have some too,” she still had to say: no, I’m not allowed to eat that. And that really meant no.
Aire Lossmann’s training program and recovery
She didn’t overdo supplements. She took whey protein regularly and, during the competition period, fat burner tablets as well. At the same time, she admitted with a laugh that protein bars were a big favorite. Her worst habit? She had a weakness for Coca-Cola.
To rest, Aire loved to travel. At every possible moment she wanted to get out of Estonia. It made no difference whether it was a holiday somewhere warm or a quick trip to Finland or Latvia. The farthest place was Ecuador, where she lived for almost a year. The list also included Turkey, Egypt, Bulgaria, Russia and Cyprus.
From her school years, she vividly remembered a shot put competition in 8th grade. A teacher invited her along, even though she had never thrown a shot in her life. She practiced for an hour or so, went to compete the next day and threw her way into the final.
As role models for ideal shape, she named Anna Mekhnina and, among the American professionals, Jessica Paxon-Putnam. The first photo shoot with Kaspar also stayed in her memory as a very positive one. There was a lot of joking, the direction was good and no barrier came up.
Also check out the latest photo gallery of Aire.
Day 1: back, shoulders
A
- Wide-grip lat pulldowns, or assisted pull-ups on the machine 4 x 15
- Seated cable rows to the abdomen, narrow grip 4x 15
- Bent-over T-bar row 3×15
- Rear delt flyes lying face down on an incline bench or bent over 3 x 15
- One-arm cable lateral raise 4 x 15
- Seated dumbbell press 3×15
- Leg raises for abs 3 x max
- Back extensions for the lower back 4 x 15
B
- Pullover on a machine or with a dumbbell 4 x 10
- Prone machine row, wide grip 3 x 10
- Wide-grip cable pulldown behind the neck 3 x 10
- Seated barbell press 3 x 10
- Rear delt fly on a machine 3 x 10
- Wide-grip cable pull-ups from the front 3 x 10
- Dumbbell lateral raise 3 x 10
- Back extensions on a bench for the lower back 4 x 10
- Crunches for the abs 3 x max.
Day 2: legs
A
- Leg extensions on a machine 3 x 15
- Leg press on a machine 3 x 15
- Split squat 3 x15
- Hip adduction machine + abduction machine as a superset 3×2/15
- Wide-stance squat 3x 25
- Lying leg curl 4 x 15
- Seated calf raise on a machine 4 x 15
B
- Leg extensions on a machine 3 x 12
- Leg press on a machine 3 x 10-12
- Walking lunges with a barbell on your upper back, or lunges 3 x 10-12 (or 20–30 steps)
- Seated leg curl 3 x 10
- Straight-leg deadlift 3 x 10
- Seated calf raise on a machine with legs out in front, or standing calf raise with a barbell on your upper back 4 x 10-12
Day 3: chest, biceps, triceps.
A
- Low-incline barbell press on an incline bench 3 x 15
- PEC–TEC chest machine 3x 15
- Standing dumbbell biceps curl 3 x 15
- Preacher curl on a machine 3 x 15
- Lying French press 3 x 15
- Standing cable pushdown 3 x 15
- Leg raises for the abs 3 x max
B
- Lying dumbbell press 3 x 10
- Incline dumbbell fly 3 x 10
- Seated incline dumbbell biceps curl 3 x 10
- Barbell preacher curl 3 x 10
- Seated overhead triceps extension with a two-handed dumbbell 3 x 10
- Standing cable pushdown 3 x 10
- Abs: torso twists holding a weight plate 3 x max
- Crunches on an ab bench 3 x max
Aire trained legs 2 times a week. Day 1 was plan A and day 2 was plan B. For the upper body, Aire did plan A in week 1 and plan B in the second week. In total that came to 4 strength workouts a week, plus 1 aerobic session.
Aire Lossmann: FAQ
When did Aire Lossmann start bodyfitness?
More firmly from September 2009. Before that, Aire trained in the gym in a more general way and reached competitions in about two and a half years.
Who was Aire’s coach?
Aire’s coach was Ott Kiivikas. Approaching Kiivikas was an important step that took Aire from ordinary training to competition prep.
How many strength workouts a week did Aire do?
In total 4 strength workouts a week, plus 1 aerobic session. Legs were trained 2 times a week.
Author:Turg.Fitness.ee
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