Interview with Amazing/Sexy IFBB Bikini Pro Kat Holmes

[jerrywear]

Name: Kat Holmes
Height/Weight: 5’5″, 119 on season, 125 off season


Q. How long have you been training?
A.Ever since I can remember. I’ve played sports since I could walk and always lifted and trained specific to each sport. I started training for Bikini competitions in February 2009.

Q. What was your body like before you started training?
A. Before training for bikini I had a lot more muscle covered by a thick layer of fat that seemed impossible to get rid of. Genetically all the women in my family have huge thighs.

Q. How do you keep yourself motivated and on-track through the grueling dieting in the last few weeks?
A. I visualize my goal over and over until I get so excited at the thought of winning, cheating doesn’t make sense after that. There is nothing in my kitchen that is not on my diet so there is no temptation.

Q. Do you get more attention from the people now that you are in such good shape?
A. I’ve always drawn a lot of attention. Now people seem to be more intimidated than before. I’m told I have great posture and a commanding presence.

Q. What is the weirdest piece of advice you have heard in the gym?
A. If you don’t feel like puking at the end of your workout, you didn’t work hard enough.

Q. What is the one key piece of advice you could pass on to our readers?
A. Visualize your goal until you feel the excitement in your hear, write out a detailed plan to achieve your goal and put it where can be seen many times a day, take action and don’t stop till you reach your goal!

Q. What is your favorite energy/pre-workout supplement? Protein supplement?
A. I like to drink a Sugar Free Red Bull about 30min before my workout. I never drink caffeine so I get a rush during my workout. I drink Revolutionary Nutrition Protein twice a day.

Q. How many days a week do you work out?
A. 5 to 6

Q: How many exercises per body part do you typically do in a workout?
A: 3 to 5 depending on the body part

Q: How much weight will you normally gain during the off-season?
A: five or six pounds

Q. What kind of workout program do you follow?
A. I like to vary my workouts but currently high reps, high sets, med weight, cardio twice a day

Q. Do you believe in workout programs like Insanity or P90X?
A. I believe if you have a athletic base and the motivation they will work, for a typical person trying to workout from home. They are too intense and few follow long enough to maintain any results.

Q. What competitions have you participated in and what were the results?
A. Most recent to first

2010 IFBB Jacksonville Pro Championships, 10th
2010 IFBB Europa Battle of Champions Connecticut, 5th
2010 IFBB Pro Bodybuilding Weekly Championships, 5th
2010 IFBB New York Pro Bodybuilding and Bikini Championships, 7th
2010 IFBB Pittsburgh Pro, 11th
2010 IFBB Europa Show of Champions Orlando, 12th
2009 NPC North American Champions, Overall winner- earned pro card
2009 NPC USA Bodybuilding and Figure Championships, 4th
2009 NPC Jr. National Fitness & Figure Championships, 3rd
2009 NPC Jr. USA Bodybuilding, Fitness, Figure & Bikini Championships, 1st
2009 NPC Pittsburgh Bodybuilding, Fitness & Figure, 3rd
2009 NPC Europa Show of Champions Orlando, 3rd
2009 NPC Eastern Seaboard, 1st
2009 NPC Shannon Dey Classic, 1st
2009 NPC Panhandle Showdown, Overall winner


Q. What do you wish you had known before you started doing shows?
A. How much time it really takes to win

Q. Looking back on what you have accomplished so far, what is one thing you would change if you could, knowing what you do now?
A. I wouldn’t have competed in a few shows I wasn’t prepared for.

Q. What is one of the biggest sacrifices you’ve made, and was it worth it?
A. My social life. I used to be the life of the party. Now that I can’t drink, I just don’t go out so as not to be tempted. It is worth it! Parties come and go, what I’m achieving will last forever.

Q. What do you feel is the most important thing a bodybuilder/fitness/figure/bikini can have in order to be successful in this sport?
A. Support from friends and family. They can either make you or break you.

Q. As a new bodybuilder/fitness/figure/bikini competitor, how should one select which organization or event to compete in? And what are the major differences between the numerous organizations out there?
A. I’m not sure the differences. I started with NPC and did well so never even looked at the others.

Q. Is it not very hard to exercise and lift on such a low calorie diet? I am talking about the pre-contest diet. I know you follow a very low calorie pre-contest diet. Don’t you get hungry?
A. It’s not hard for me. When I workout, I’m so pumped and motivated, the energy and strength is there. Mostly I find it hard to maintain energy throughout the day.

Q. For someone who is currently a non-competitor, but wants to be as healthy and fit as possible, what would you recommend as far as diet ratios and workout plan (i.e. combination of weights and cardio, how many days, etc.)?
A. For a typical non-competitor I recommend weights three days per week, cardio three days per week, and dancing on the weekends. A balanced diet of six meal a day keep the carbs low in the afternoon and none at night. Drink lots of water!

Q. Does your social life include others that are not into fitness or competition?
A. Most of the people around me aren’t fit but I am helping them create healthy habits.

Q. Who is your favorite bodybuilder, fitness model, and/or athlete?
A. Elaine Goodlad

Q. What is your favorite healthy meal?
A. Scallops and spinach

Q. What is your favorite cheat meal?
A. Lobster, crab legs, Rib-eye, and cheesecake :)

Q. What is your favorite exercise?
A. Bicep curl

Q. What is that one body part that you just can’t seem to bring up or make it look like you want?
A. My thighs. I’m so close but not there yet. They will look amazing soon!

Q. What made you get into Fitness and Competition?
A. I’m a competition junky. I was competing in Ballroom dancing, then decided to take my workouts to the next level. In order to do that, I compete. Natural progression for me.

Q. What is the best asset of your physique/body?
A. My tiny firm waist.

Q. What are your methods for breaking through a plateau?
A. Change it up!

Q. Do you like the whole competition process? And how does it feel to be on the stage in the front of the hundreds and thousand people?
A. I love competing! In my personal life I am very shy. I’m a performer, when I step on stage it’s time to shine. I don’t get nervous, I get excited. It feels great to win in front of everyone. To know you are the best that stepped on stage. I haven’t found a rush to beat it yet.

Q. What are your future plans?
A. I am currently perusing an Olympia invite. That’s my first goal. I’m in the process of opening a ladies only gym and dance studio. That keeps me pretty busy.