INBA Bikini Divas athlete Katrina Alcantar fights hormones to transform her physique for the Bikini Divas division.
Transforming your physique becomes more challenging as you age. The older you get, the more you deal with fluctuating hormones, bone and muscle loss, and a slower metabolism. But natural bodybuilding is a great way to stay in fantastic shape no matter what age or gender you are. For example, International Natural Bodybuilding Association (INBA) Bikini Divas athlete Katrina Alcantar lost over 15 pounds and transformed her physique for the Bikini Divas category, despite fighting late 40 hormones.
Alcantar has competed in a few INBA PNBA shows this year, including the 2022 INBA PNBA Battle Against Cancer that took place Saturday, May 28, 2022, in Corona, CA. And 2022 INBA PNBA Pro/Am International Iron Man Magazine Championships took place in Hermosa Beach, CA, on July 30, 2022. Outside of bodybuilding, Alcantar is a personal trainer and registered nurse.
Alcantar shared her bikini transformation on Instagram and stated:
“NO TRANSFORMATION IS EASY! THIS YR 2022 WAS THE HARDEST FOR ME. I’M 47 AND AS A WOMAN HORMONES STARTED FIGHTING AGAINST ME.
BUT I DID IT!! THIS IS MY 4TH SHOW. WATCH ME BULK AND CUT AGAIN!! IF I CAN DO IT, SO CAN YOU! ALWAYS STAY POSITIVE! SURROUND YOURSELF WITH GREAT ENERGY AND DON’T FORGET SELF CARE!”
Natural bodybuilding has been an outlet for many people to transform their bodies and health. However, these athletes aren’t allowed to use steroids or other performance-enhancing drugs (PEDs). So they don’t have to worry about suffering from the potential side effects of doping.
All INBA PNBA athletes are under the World-Anti Doping Agency (WADA) drug guidelines. WADA is the best drug testing standard in professional sports; the Olympics follow WADA regulations.
Diet, Training, and Transformations
According to some athletes, natural bodybuilders’ diets and training regimens are strict, especially during contest prep, which can have some adverse effects. But they get an off-season to give their bodies breaks from severe cuts. And some athletes even take years off from competing to focus on building muscle. Moreover, many athletes are more flexible with their calories during the off-season.
Every athlete has their training and nutrition strategies, of course. For example, some INBA PNBA athletes find that their body responds better to lower volume and only lift 3-4 days a week. In contrast, others can get away with a higher training volume (but not as high as bodybuilders who dope in other leagues since steroids allow you to use more volume than your body can naturally). And some athletes are vegan, while others follow a ketogenic diet or implement intermittent fasting.
But overall, no matter what specific diet or training regimen each athlete follows, natural bodybuilding gives athletes longevity. Natural bodybuilders can compete for life. Many INBA PNBA athletes are 50+, and some have been competing with the INBA PNBA for decades. For example, PNBA Hall of Famer Chad Martin and 4x Men’s Bodybuilding Natural Olympia champ Phillip Ricardo Jr. And Men’s Bodybuilding Grand Masters competitor Peter Cichonski continue to build muscle at 60.