When lockdown hit, many of us stumbled upon new hobbies to occupy our time. For Paulina Malotta, however, what began as a means to add structure to her days has blossomed into an impressive journey as a bikini-class bodybuilder. Now, she stands as a two-time British champion and a European titleholder, a beacon of inspiration for women redefining their fitness goals.
Before 2020, Paulina’s days revolved around work and family. But when lockdown confined her to home, she faced a new reality: days without structure. “I decided, okay, I need a plan,” she recalled. “I started waking up at the same time every day, training, and modifying my diet – cutting out cookies, cakes, and pasta.”
The results were immediate. Paulina not only lost weight but began to see definition in her body that sparked a deeper interest in fitness. Reading about exercises and experimenting with routines became a passion, leading to her decision to pursue a new identity: a professional athlete.
At first, Paulina wasn’t focused on winning; she simply wanted to challenge herself. “I just wanted to see if I could get to stage level,” she shared. By 2021, she entered her first competition, defying her initial nerves to stand under the lights at Jersey’s Arts Centre. Whilst she found the experience intimidating, it set off a spark that ignited her passion for the sport.
Bodybuilding for Paulina isn’t just about sculpting her physique; it’s a journey of consistency, discipline, and self-discovery. The process is as much of a mental challenge as it is physical. She explains the rigorous preparation: bulking phases to build muscle, followed by cutting phases to achieve lean definition. “It’s not just eating less,” she explained. “Sometimes eating more to build muscle is harder than dieting down. You have to consume more food than you have the appetite for, and going from cutting to bulking can make you feel like you’re undoing all your hard work. But you need to bulk, to be stronger for the next season”.
Bikini-class bodybuilding, the smallest category in the sport, focuses on a toned, defined look rather than sheer size. For Paulina, it was a natural fit. But even in this category, she has had to build muscle since her early days. “I was much skinnier when I started,” she admitted. In addition to the physical preparation, Paulina dedicated herself to refining her poise and stage presence: “you’re in front of judges, lights, and a crowd, performing mandatory poses,” she explains. “It’s nerve-wracking, but it gives you a goal to aim for”.
Paulina’s federation is the UKDFBA, a group that champions natural bodybuilding. It teaches aspiring and established bodybuilders that success in the sport doesn’t always require steroids or performance-enhancing drugs, defying the stereotypes many hold surrounding competitors. She praised the federation, saying “they both test and support their athletes, and organise our trips to go to different countries and compete. We recently went to Denmark for the European Championships, as a UK team. It’s so nice to be part of a group of people that share the same mindset”. Paulina has a health-first philosophy, with a strong commitment to natural methods. “There are a lot of risks associated with the drugs that some bodybuilders choose to take to enhance their performance,” she highlighted. “Drugs can cause hormonal changes, heart problems, and other risks”. Instead, she focuses on a high-protein diet and weight training, a lifestyle she believes promotes longevity.
For Paulina, bodybuilding is more than competitions – it’s a lifestyle. She credits the sport with grounding her and fostering a newfound appreciation for food, family, and self-discipline. “You start to see food as fuel,” she said. Even her palate has transformed, with simple, nutrient-rich meals now bringing her joy.
Paulina is passionate about encouraging others to start their fitness journey. “You don’t have to aim for competitions,” she said. “Start small – try resistance training and increase your protein intake. It’s not just about aesthetics; it’s about long-term health.” She mainly aspires to help women over the age of 35, to overcome potential intimidation in the gym surrounding weight training. “It can be daunting at first,” she acknowledged, “but you just have to start somewhere. I didn’t know much when I began, but now I want to share what I’ve learned.” Drawing from her experience, she emphasises the importance of preserving muscle and prioritising health over the numbers on the scale. She explained that “when you hit the age of 30, if you do nothing to train your body, you start losing around 5% of muscle mass per decade. Weight training is so important – for your health, not just your appearance”.
Paulina’s journey from lockdown hobbyist to bikini-class champion is a testament to what consistency and passion can achieve. Whether you’re looking to compete or simply live a healthier life, her message is clear: “you can achieve whatever you want. You just have to be consistent.”
@pola_lotta_
