Ilona Kovacs

How Did You Get Started?

I have always been athletic since I was a child. My parents were both athletes, my dad was a soccer player and my mom a runner. So when I was just 5 years old, they enrolled me in ballet class and I haven't stopped since! I recently started competing to motivate myself to stay healthy.

I keep competing because it is a lot of fun and the people are great! I hope to see myself in magazines at some point as well because I want to inspire others to eat healthy and keep fit.

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Ilona Kovacs

What Workout Plan Worked Best For You?

Currently I am on a 4 day plan, which means I work out 4 days, rest and then start the program all over again. I do switch up the plan on occasion, which may include supersets, negatives, and different types of exercises so that the body doesn't get used to just one type of exercise.

I feel that it shocks the body enough to work every muscle instead of just certain ones all the time. I do abs and calves every 3 days. As for cardio, I do HIIT every other day for 20-30 min per session.

My core workout plan consists of:

Day 1: Legs

• Barbell Squats: 2 sets of 8-12 reps, 1 set to failure
• Step Ups: 2 sets of 8-12 reps, 1 set to failure
• Duck Squats: 2 sets of 8-12 reps, 1 set to failure
• Leg Press: 2 sets of 8-12 reps, 1 set to failure
• Leg Curls: 2 sets of 8-12 reps
• Leg Extension: 2 sets of 8-12 reps, 1 set to failure
• Walking Lunges: 2 sets of 8-12 reps, 1 set to failure

Day 2: Chest/Shoulders

• Dumbbell Incline Chest Press: 2 sets of 8-12 reps, 1 set to failure
• Pec Deck Machine Flyes: 2 sets of 8-12 reps, 1 set to failure
• Chest Press On The Smith Machine: 2 sets of 8-12 reps, 1 set to failure
• Dumbbell Shoulder Press: 2 sets of 8-12 reps, 1 set to failure
• Dumbbell Lateral Raises: 2 sets of 8-12 reps, 1 set to failure
• Dumbbell Front Raise: 2 sets of 8-12 reps, 1 set to failure
• Rear Deltoid Raise: 2 sets of 8-12 reps, 1 set to failure

Day 3: Arms

• Triceps Pushdowns: 2 sets of 8-12 reps, 1 set to failure
• Skull Crushers: 2 sets of 8-12 reps, 1 set to failure
• Chair Dips: 2 sets of 8-12 reps, 1 set to failure
• Kickbacks: 2 sets of 8-12 reps, 1 set to failure
• Barbell Curls: 2 sets of 8-12 reps, 1 set to failure
• Preacher Curls: 2 sets of 8-12 reps, 1 set to failure
• Machine Bicep Curls: 2 sets of 8-12 reps, 1 set to failure

Day 4: Back

• Lat Pulldowns: 2 sets of 8-12 reps, 1 set to failure
• Cable Rows: 2 sets of 8-12 reps, 1 set to failure
• Close Grip Pulldowns: 2 sets of 8-12 reps, 1 set to failure
• Hyperextensions: 2 sets of 8-12 reps, 1 set to failure

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Ilona Kovacs

What Nutrition Plan Has Worked Best For You?

My core nutrition plan is to eat clean and every 3 hours. I have good carbs such as quinoa or brown rice with protein (chicken, fish (tilapia), and lean ground beef) and veggies.

Here is a sample day:

Meal 1: Breakfast

• 3 egg whites, 1 whole egg
• 1/3 cup oatmeal
• 4 strawberries

Meal 2:

• 5 oz chicken
• 1/2 cup quinoa
• 1 cup veggies

Meal 3:

• 5 oz fish
• 1/2 cup quinoa

Meal 4: Post Workout

• 25g protein shake
• 1 apple

Meal 5:

• 5 oz lean ground beef
• 1 cup veggies

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Ilona Kovacs

What Supplements Have Given You The Greatest Gains?

I believe that fish oil and glutamine have helped me gain muscle, which is what I am looking to do. BeautyFuel is great too, it gives me great energy on the days that I need it at work and working out!

Morning:

• Fish oil: 1 tsp
• Multivitamin: 1 serving
• BeautyFit BeautyFuel: 1 tab

Afternoon:

• Greens Shake

After Workout:

• Glutamine: 1 tsp
• BeautyFit BeautyFuel: 1 tab
• BCAA: 1000mg

Why Do You Love Fitness?

I love how exhilarating it feels after I work out and feeling that I accomplished something. I look great in my clothes; I get compliments on how I look and it just overall good for me!

What Motivates You To Follow A Healthy Lifestyle?

A healthy lifestyle has been instilled in me since I was a child. I was taught that if you feel good, you look good. I was lucky enough to have great role models, my parents that taught me how to eat healthy and stay fit. I have continued this lifestyle throughout my life and have helped others as well.

What Made You Want To Achieve Your Goals?

I want to inspire others to be healthy and fit. I am hoping to write articles and appear in magazines so that I can help others achieve their goals.

I am big believer in clean eating and also living a healthy lifestyle where there is always time to exercise.

What Are Your Future Bodybuilding Plans?

I'll be competing this year in bikini both regionally and nationally. My first competition this year is going to be the Arnold in Ohio and then Fitness Atlantic in CT. I am very excited! I would also like to be in magazines as both a model and a writer. I plan on writing a book soon.

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Ilona Kovacs

What One Tip Would You Give Other Fitness Competitors?

Believe in yourself. You can achieve anything if you believe in yourself!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I have so many actually. There are lots of great women out there that are inspiring to me.

To name just a few:

• Timea Majorova
• Rachel McLish
• Monica Brant
• Tosca Reno
• Kim Dolan Leto

What Features Do You Use On Bodybuilding.com?

I use all the features! I have a profile that I update with my goals. I use the store to buy supplements and check out reviews. I use BodySpace to see what others are up to. I check out the forums to hear what others have to say about training, nutrition and diet.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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