year she decided to do something about it. She resolved to get in shape for FAME and surrounded herself with knowledgeable people who could help. They included FAME host Audrey Kaipio, who gave stage presentation tips; lingerie designer Emily Liptak, who made a special costume for her; and Malika Zitouni, a former Ms. Universe in the trained figure category, who became her trainer. Malika was renowned for having the best glutes in the business and Karolina is clearly benefiting from her advice. “The key is to do a lot of isolation work,” she says.


Shortly after winning the muscle model category at FAME Karolina switched to the United Kingdom Bodybuilding and Fitness Federation and in her first body- fitness contest she qualified for the UK Championships in October.


She plans to stay with the UKBFF now and hopes to place in the top three at the finals but whatever the judges think, she hopes her success on stage will encourage other women to get in shape. “I would especially like to inspire women who struggle with their weight and emo- tions,” she says. “I want to show that they can change but they have to change their minds first.”


HOW SHE GOT THE BODY Malika’s guidance was crucial. “She told me how to train and diet,” says Karolina. The two met


in January and Malika immediately set about improving Karolina’s lifting technique and encouraged her to use heavier weights. Malika devised the following


programme for Karolina in the run-up to FAME: Monday: biceps, chest and glutes Tuesday: quadriceps, calves and abs Wednesday: back and glutes Thursday: hamstrings and calves Friday: shoulders and triceps Saturday: cardio Sunday: cardio For larger muscle groups—back, legs and shoulders —she did four exercises and four sets of 12 reps. For smaller muscle groups she did three exercises and four sets of 12 reps.


KAROLINA’S DIET: Meal 1 – egg white omelette


200 MUSCLE&FITNESS


Muscle Model: 2nd Maria Scotland, 1st Karolina Kaczor, 3rd Yvette Shaw


Meal 2 – chicken and broccoli Meal 3 – fish and salad Meal 4 – chicken or turkey with green vegetables


Meal 5 – turkey with green vegetables Meal 6 – steak with green vegetables.


Karolina also supplemented her food with Isopure products. Her goal now is to add a little size. “I want to build my shoulders, get better separation in my legs and continue to work on my glutes,” she says.


SNAPSHOT


NAME: Karolina Kaczor DATE OF BIRTH: 1st February 1979 PLACE OF BIRTH: Poland LIVES: London HEIGHT: 164 cm (5’ 4½’’) WEIGHT: 58 kg (128 pounds)


COMPETITION HIGHLIGHT: 2011 FAME UK Muscle Model winner


AMBITION: To develop my business and promote healthy living


TRAINING ADVICE: Be consistent and don’t be afraid to lift heavy weights TO CONTACT: www.karolinakaczor.com


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