Helena Mang walked into a gym in the autumn of 2015 to lose a few kilos. A year later, Helena was already in the World Championship final. This is the story of how an ordinary office workday fits together with life as an elite athlete and a family — with no quick miracles or magic plans.
Age: 29 years young
Height: 165 cm
Current body weight: 59 kg
Competition weight: 54 kg
How Helena got into sport
It started with a wish to lose 4–5 kilos. Helena started going to the gym in September 2015, and from there everything somehow went smoothly. After the weight loss came a new goal: more strength and 10 pull-ups. By the turn of the year, that was ticked off as well.
In spring 2016, Helena went to watch a cup competition at Salme. The stage left an impression that would not let go — the originally planned year-long preparation shrank to five months, and by early October Helena was already in the competition spotlight.
At school, Helena was not the sporty type and was more likely to look for ways to skip PE class. Sport found Helena about ten years ago, after the birth of Helena’s daughter: spinning, running, and a promise to oneself — “9 months to get fat and 9 months to get slim.” In Helena’s own words: healthy weight loss is a marathon, not a sprint.
For several years, running had Helena’s heart. The last big craze before fitness was road cycling and group rides. Now the focus is clearly on strength training and the stage.
What motivates Helena
Self-fulfillment. Setting goals and reaching them. Seeing what you are capable of. Last season’s results are a tailwind for the current preparation — there are no problems with motivation.
Alongside Helena is someone who supports 120% and whose own dedication motivates in turn. When a rare low point does come, that person smoothly steers things back on track.
There is neither the time nor the need for separate relaxation. The day job from 9 to 17 is enjoyable, fitness is a beloved hobby, and at home there is a 9-year-old daughter. “Live your life so that you don’t need a vacation from it.” When there is time, you’ll find Helena at the cinema with the family — especially at films that give you something to think about afterwards.
Helena’s nutrition and training
Nutrition is simple: I eat what I feel like eating. The only condition is that by the end of the day the calorie and macro targets add up and the food I’ve eaten supports my fitness goal. I don’t cut back on real food just to squeeze a couple of candies or cookies into the evening menu.
There are 5 meals, on average every 3 hours: breakfast, snack 1, lunch, snack 2, dinner. The middle three meals come along to work in containers 95% of the time. Preparing them takes no more than 20 minutes — about as long as the morning porridge is still simmering on the stove.
When not preparing for a competition, eating is looser and calories are higher. You can eat out with a clear conscience. But the base of the menu stays the same — quality food, just in bigger amounts. In competition season, Helena makes no exceptions and gives 100%.
Favorite food? “Open my Instagram and look at the food photos — I’m a happy person who eats what I like every day. All food is good.“
Training program: a 3-part split — shoulders, back and glutes. Sometimes a joint leg workout (thighs, calves) with partner Erki is added. The cycle is repeated twice a week, for 6 workouts in total. 6–7 min of aerobic work as a warm-up at the start of every workout, and no separate cardio beyond that.
Supplements: the must-have is BCAA, sipped in water throughout the workout — it helps with recovery from heavy training. During a diet phase, 1 scoop of glutamine also goes into the drink to prevent muscle tissue loss. When it isn’t possible to eat right after a workout, a protein shake is used. Before a workout, a so-called kick-starter (pre-workout).
Favorite recipe during a diet: 200 g fat-free Alma curd cheese, 15 g Puddingu powder, 50 g blackcurrants straight from the freezer, 20 g Balsnack four-grain crisps, 10 g honey. I don’t crave chocolate and cookies — protein pudding and protein pancakes give the body extra value in the form of macronutrients.
Future plans and three tips
Helena takes one season at a time. For now, the plan is a spring season as successful as the last (a final place at every competition). The longer-term goal is definitely the 2018 World Championships, which will be held in Tallinn.
Three tips for anyone who wants to get into better shape:
- Take a look at your nutrition and get the ABCs straight. You can fine-tune your training, but with bad eating habits it’s very easy to “cancel it all out.”
- A reminder for anyone losing weight: calories in / calories out — that’s where you have to start. Everything else is secondary.
- Fill your calories with quality food — you get significantly more of it. When your stomach is full, your mood is good, and health starts from within you.
Coach and partner Erki on Helena: “Helena is very conscientious. Once a goal is set, giving up doesn’t come easily, and Helena will go through fire and water to reach it. Through all of it, Helena always stays sensible, keeps a clear head and doesn’t go overboard. Considering the first season, its results, the current preparation and Helena’s own investment in self-development, I’m more than certain that this is only the beginning!“
FAQ about Helena
How long did Helena prepare for the first competition?
The original plan was a year; in the end it took 5 months. The idea sparked in spring 2016, and by early October Helena was already on stage.
How is Helena’s training program structured?
A 3-part split (shoulders, back, glutes) is run 2x a week, for 6 workouts in total. Every workout starts with 6–7 min of cardio as a warm-up.
What is Helena’s main advice for beginners?
Nutrition first: calories in/out. Training doesn’t make up for poor eating habits.
You can follow Helena here: https://www.instagram.com/helena.mang/
Author:Turg.Fitness.ee
Come and train! ArtGym
