Cyberflexing.com Exclusive Interview With Fitness Competitor And Personal Trainer Ioanna Kotopoulou

Quick Bio:

Age: 34
Height: 5’6″ - 167 cm
Contest Weight: 114 lbs - 52 kg
Off-Season Weight: 130 lbs - 58 kg
Location: Kastoria, Greece

How did you get started with bodybuilding?

I have always liked a feminine sculptured body, but since I was a kid I had some extra weight, so I decided to change my eating habits and make weight training part of my life. I managed to do it and I have been working out for many years, my physical level changed, so my muscular condition is much more intense. I started competing by chance and I was really excited, which is why I have been competing for the past 7 years.

How do you stay so motivated? What drives you?

My motivation is to achieve such a level that would be equal to that of American athletes (Arnold Classic) and to be able to acquire a professional card, as well as turning the love I have for weight training into a job.

What is your training routine like?

My training differs each time, depending on what I want to do each period. Off-season I do less cardio, team training and weight lifting 3-4 times a week and on-season I focus more on cardio and use lighter weights with more reps.

If you had to choose only 3 exercises, what would they be and why?

The exercises I like to do during my training are:

Squats: Because they strengthen my hamstrings and quadriceps.
Lunges: Because they sculpt the whole legs and the glutes.
Abs: Because they build my abdomen and make my waist look sexy.

What is your favourite form of cardio?

There are numerous cardio programmes and workout exercises, but my favourites are: running, spinning, tabata, p90x and pilates.

What is your diet like?

My diet during pre-contest is rich in protein, water and contains less carbohydrates. During my off-season diet I also consume a lot of protein (chicken, fish, beef, tuna) and carbohydrates (sweet potatoes, brown and white rice and kinoa).

What supplements do you use?

The food supplements that I use are protein isolate, Silver nutrition and amino acids by Gaspary.

What are the highlights of your fitness career?

My big achievements to me are:

I took first place at my first Greek championship: 2012 NABBA-WFF Miss performance
Same place one year later
2013 WABBA Miss fitness: 1st place
2014 WABBA Miss fitness: 1st place
2015 WABBA Miss shape and IBFA: 1st place
2016 Miss fitness and Miss shape WABBA and NAC and IBFA: 1st place
I took first place 4 times at the Miss Universe 2011, 2012, 2013, 2015