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Fitness Models Questions & Answers - Ilona Kovacs
Diet Exercise Advice
Ilona Kovacs - Fitness Model Statistics
 Name:
Ilona Kovacs
- Height: 5'7"
- Weight: 120 pounds
- Date of Birth: 10/16/1971
- Hair Color: Brown
- Bust: 34C
- Waist: 24"
- Hips: 34"
- Location: New York
- Website: Coming Soon
Ilona Kovacs - Fitness Model Photos
  
  
Ilona Kovacs - Fitness
Model Background
How did you get started in the fitness field?
Answer:
I have always enjoyed working out since I was a child since taking
my first ballet class. I started specifically taking aerobics
classes in high school and some weight training. I was also interested
in keeping in shape so later on, I acquired a degree in biology
and then after I graduated, I obtained a certification in personal
training through NASM. I recently started competing regionally
and nationally in bikini competitions in such federations as NPC,
WBFF, FAME, and INBF.
What is the #1 thing you like best about being into fitness?
Answer:
The way it makes me feel after I workout. It's exhilarating and
not to mention how I look.
What has been your biggest accomplishment in the fitness field?
Answer:
Getting into competing at age 39! I just recently started competing
in competitions last year in 2010, in the bikini and fitness model
category. I'm excited and motivated about 2011. I will be competing
in such competitions as the Arnold Amateur in March and other
competitions this year.
Ilona Kovacs - Fitness
Model Questions & Answers
Fitness Question #1 - What is the best
way to get started in the fitness modeling industry? Should I just
contact the photographers directly or should I use an agency?
Answer:
I would definitely get some pictures done when you think you
are at your fittest. Then I would enter a few competitions to
gain exposure and network!
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
Depending on the day, I either get up in the morning and do cardio
before I eat or I get up and prepare breakfast and my meals for
the day. If I end up doing a workout during the day, I'll go home
from work and do weight training and then cardio.
Fitness Question #3 - I don’t
have that much time during the day to workout, so I really want
to burn major calories in a short amount of time. What is the #1
“bang for the buck” cardio exercise I should do to burn
serious calories?
Answer:
I would say do a HIIT routine (High
Intensity Interval Training). It's the best! Its quick and
effective. What is it? It's 20 minutes of high burst intervals
with rest periods in between.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
I would say 1-2 pounds maximum. Any more than that and you are
not eating enough calories. The goal is to keep it off long term
not short term.
Fitness Question #5 - What type of
food or supplements should I take before and after my workouts to
help me see results in gaining lean muscle and losing fat?
Answer:
I would say to have a good multivitamin. If you feel that you
need a fat burner, try a non-stimulant one that doesn't give you
the jitters. But your health is your #1 priority. Also you can
try using CLA, which is a good supplement that will help you increase
muscle tone as well.
Fitness Question #6 - How do you deal
with cravings for junk foods, sweets and salty food? I can stay
on a diet for maybe a few weeks but I eventually get really bad
cravings and binge on snacks and fast foods.
Answer:
 It's
tough, especially around holidays. We are human after all. It's
okay to give in a little bit here and there. But remember to have
a goal in mind. My goal is getting in shape for a competition,
which could take up to 3 months of strict dieting. However, once
a week, I have my cheat meal which I look forward to. What keeps
me motivated is looking at the fitness magazines and the girls
that are in shape there. It gets me really motivated!
Fitness Question #7 - I’m trying
to create a healthy shopping list to stick with. What are some of
the main foods I should include to maintain a lean and muscular
physique?
Answer:
Protein, protein, protein. I can't stress that enough. Lean meats
like turkey, chicken breast and fish are the best. People seem
to forget that in order to increase muscle mass, the body needs
protein. Supplement that with veggies and fruits as well. You
can also have some carbs, but stick to brown rice and whole wheat
pasta.
Fitness Question #8 - I’m about
35 pounds over weight. I have never started an exercise program
and really don’t know where to start. What tips can you give
me to get started on the right track?
Answer:
Start slow. Go for a brisk walk or go to the gym and get familiar
with the layout. Sometimes gyms can be a bit intimidating but
once you know what the machines do, they can be your friend.
I would start out on the treadmill or stairmaster. Walk for a
bit and then slowly increase your speed over time. Start lifting
weights with low weight and as many reps as you can. You will
increase your strength over time, I promise!
Fitness Question #9 - I tend to eat
out most of the time and really don’t know what healthy foods
to order from the menu. What tips do you recommend for eating out
at restaurants to make sure my diet will not suffer?
Answer:
Stick to foods that are not drenched in sauces. Stay away from
heavy cream sauces like alfredo sauce, etc. Stick to "clean"
foods, not fried foods. Choose broiled or baked proteins. Also,
no "white" foods, no white bread, white rice or pasta.
Eat brown rice, wheat bread, whole wheat pastas.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
Squats are great for getting a bigger butt and lunges are also
great too. With machines, use a leg press or a smith machine.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
Time management. I work 9-5 pm Monday through Friday and I am
up in the morning to do cardio and in the afternoon I do weights
every other day. But I keep my motivation going by setting a goal,
like training for a competition or an event.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
Breakfast: Oatmeal, strawberries, egg whites.
Mid-Morning Snack: Turkey, piece of wheat bread, veggies.
Lunch: Fish, brown rice, veggies.
Mid-Afternoon Snack: Salad, fish.
Dinner: 3 ounces of ground beef, whole wheat pasta (just
a few pieces) and marinara sauce.
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
Strength Training Exercises: Squats, presses, mostly with
barbells and dumbbells (these isolate the muscles more than the
machines).
Cardio Exercises: Variety, including bike, treadmill,
and stairmaster.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
1. Don't forget to build all muscles of the arms not just specific
areas.
2. Also remember to do shoulder exercises to look more symmetrical.
3. Weighted tricep dips are the best for triceps, they perfectly
isolate the tricep.
4. Eat to build muscle. Lots of protein!
5. Barbells and dumbbells are better for you to train with than
machines.
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
1. Cardio.
2. Cardio.
3. Cardio.
4. I can't stress it enough. Cardio!
5. HIIT. High intensity interval training works the best, it's
quick and you won't get bored.
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
 1.
Definitely diet wise, eating lots of protein, up to 1 gram per
pound of body weight.
2. Weight training.
3. You can also use some supplementation. But not as a substitute
for training, just to "add" to your routine. Such as
CLA, fish oil, chromium.
4. In regards to weight training specifically, lift heavy and
lift until failure to gain muscle otherwise you are just toning
not gaining muscle mass.
5. Just remember every person is unique and each person gains
muscle in different ways, so it's best to team up with a professional
to assess your specific situation.
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
1. I know for a lot of people, it's about time management. Make
the time for yourself, you will look and feel better! I guarantee
that it's worth it.
2. Grab a friend and motivate each other! There is nothing like
getting support from your friends and family.
3. Have a goal in mind. Whether it's getting ready for an event
or even to compete.
4. Hire a trainer. That way you are paying for your motivation
and it's a guarantee that you will be there.
5. Make it a part of your daily routine. Once you get used to
working out and eating right it will come naturally.
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
Monday: Legs. I vary every few weeks, but generally I
do free barbell squats, leg press, leg curls, step ups with weight,
lunges.
Tuesday: Arms. For triceps I do chair dips, kickbacks,
pushdowns, skull crushers. For biceps I do curls and hammer curls.
Wednesday: Back. Lat pulldowns, rows, hypers, close grip
pulldowns.
Thursday: Shoulders & Chest. Incline dumbbell press,
pec deck machine, shoulder press, laterals, front raises.
Friday: Cardio. Usually I do HIIT for 20 minutes.
Saturday: Rest.
Fitness Question #19 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for losing fat around the stomach and developing a toned and defined
midsection?
Answer:
1. The best way to lose fat around your stomach is cardio, specifically
doing high intensity interval training (20 minutes, 8x at high
level and 90 seconds of rest in between).
2. Planks. Try to stay prone for at least 30 seconds since this
helps your overall core.
3. I am not a big fan of spot training, but in addition to cardio,
you can do what I think is a good ab exercise which is bicycles.
4. For diet, once again a low carb, high protein diet is key
to lowering body fat percentage. Make sure you eat good protein
sources, like chicken, fish, turkey, lean beef, and eggs.
5. Just remember that everyone has 6 pack abs! You just have
to eat right and exercise and it will reveal itself to you in
time.
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
1. I can't stress enough that cardio is key to shedding body
fat. I would recommend HIIT again.
2. Also, maintaining a low carb, high protein diet is key. Make
sure that if you do eat carbs, they are the good kind like brown
rice, sweet potatoes, quinoa.
3. Weight train those areas since nothing gets rid of cellulite
more than building muscle. If you want to get rid of cellulite,
lift weights! Do heavy squats, leg presses, leg curls and lunges
are great too.
4. I do not recommend spot toning for thighs, hips and butt.
I truly believe in doing cardio and weight training along with
a good diet is the way to go.
5. There are some supplements out there that you can use to help
with fat burning. Do your research and ask people for advice on
what might work for you.
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