Kana Suzuki's journey from a casual gym-goer and factory worker to a competitive bodybuilder is both inspiring and intriguing. Suzuki is an IFBB (International Federation of Bodybuilding and Fitness) pro. Remarkably, it took Suzuki only seven years from when she first started training to earn her pro card.
The IFBB is the top global bodybuilding federation. It sets the standard for professional and amateur bodybuilding. Every year, it hosts the industry's most prestigious event: the Olympia.
In this interview, Suzuki talks about searching for a balance between her demanding role in production management and her intense training regimen. JAPAN Forward covers her contest preparation challenges, diet regimen, and how her deep passion for bodybuilding has shaped her career. Suzuki also shares insights into her personal struggles, including the impact of an injury. She further discusses changes in the Japanese bodybuilding scene over the past decade.
Excerpts follow.
Inspiration, Preparation, and Diet
What inspired you to move from gym training to competing in bodybuilder contests?
The initial spark was a junior classmate from my junior high school. Although we weren't close, I saw on Instagram that she won a contest in Niigata Prefecture. The contrast between her usual self and her appearance at the bodybuilding contest was incredible. She used to be a bit shy, but she looked incredibly radiant and impressive on the stage. That inspired me to give it a shot.
What do you find most challenging about preparing for contests?
I actually enjoy physical activities, so I don't find training itself very difficult. The tougher the training, the more I enjoy it.
However, the biggest challenge comes with the contest-related preparation aspects, like dieting and meal planning. I'm not very good at cutting weight. Gaining weight is easy for me because I can eat a lot, but cutting weight is the biggest hurdle. Compared to other athletes, I'm not naturally lean, so I always worry whether I'll be ready in time. I also stress about how my body will look after cutting water.
During the off-season and contest preparation, how do you manage your diet?
When I first started competing, I would eat whatever I wanted during the off-season without much concern for nutritional balance or quality. However, in my second off-season as a pro, I adjusted my diet to include more clean eating while gradually increasing the amount. On rest days, though, I still tend to indulge in my cravings.
Balancing Work and Bodybuilding
How do you balance your demanding job in production management with intense training?
I don't really see it as a balancing act. Work is work. Once work is over, I switch to gym mode for weight training. It's a simple transition. I've gotten used to working during the day and heading to the gym afterward for my own time.
It seems your job comes with a lot of responsibility. Does the pressure ever tire you out?
When I first moved to the production management department at 22, I felt a lot of pressure because it's a key role in overseeing production. I faced quite a few challenges and had tough mental periods.
Before I started going to the gym, I didn't really know how to handle stress. I often hesitated and sometimes felt like not going. However, after starting training at the gym, I was able to manage stress better and approach my work more positively.
How has your experience in bodybuilding influenced your approach to your work?
Even though manufacturing involves working with things, I'm in a managerial role, which means dealing with people. Handling various issues and complaints from others became very stressful. There were days when I felt overwhelmed and even considered quitting.
Before starting training, I didn't have a good outlet for stress. However, since I began weight training, my mental resilience has improved. Now, I can handle stress better and have become more adept at managing my work.
Training Evolution and Ambitions
Following your first victory in 2022, how did you improve your training for the national competition?
After turning pro in 2022, I focused on strengthening my weaknesses, particularly my lower body. While my upper body was relatively broad and well-developed, my lower body lagged. So, I concentrated more on lower body training to improve it.
Was this due to genetic issues, or did you just not like leg training?
It might be partly due to my body type. Before I started training, I tended to retain fat in my lower body and didn't achieve a very lean look. My pelvic misalignment and lower back issues might also contribute to this. It's more about my skeletal structure and personal challenges rather than just genetics.
What are your long-term goals in bodybuilding, both nationally and internationally?
As I've been a pro for just two years and have been competing for four, my contest experience is still limited. I don't have strong aspirations to become Japan's top competitor or compete in the Olympia within a year or two just yet.
My current goal is to gain more experience and refine my conditioning and data collection. I hope to achieve good results eventually. For now, I want to focus on acquiring experience and just enjoying the stage.
Overcoming Injury, Family Support
Can you tell us about the injuries you sustained last year?
I had a herniated disc in my lower back, though it didn't reach the severity of a full herniation. There was a bone that was pressing on a nerve. My neck also had issues, and I was diagnosed with a herniated disc there as well. Additionally, I had some kind of wrist injury, though I've forgotten exactly what. It wasn't tendonitis, but it was painful. Essentially, my entire left side was injured, making it very difficult to do the leg training I wanted. Because of that, I ended up taking about a month off from training during my diet phase.
How have you recovered mentally and physically from them?
Even though I ultimately participated in the Tokyo Pro, about a month before that, I consulted with my coach. He's been a great support for me. He told me that results are not everything. I enjoy being on stage and participating in contests, so he encouraged me not to focus solely on the results.
Even if I didn't perform well, he said I would regret not competing, so I should just go for it. Those words really helped me push through, and despite the injury, I thought there would be valuable experience to gain. That helped me recover my motivation.
How does your family support your bodybuilding career?
My family is not very involved. I have siblings, but we aren't that close. We live somewhat independently, valuing our personal space. Even though they might not fully grasp what I do as a professional, they do see my effort, like my dieting. My mom is always joking in TV interviews that all I think about is chicken. They support me in terms of meal preparation and household chores, which is very helpful.
Changes in Japanese Bodybuilding and Personal Insights
Over the past decade, how do you think bodybuilding in Japan has changed?
Since I've only been training for about seven years, I haven't witnessed a huge change. Growing up in rural Niigata, I still see fewer young people in local gyms. Currently, I train at Anytime Fitness, but previously, I was at Joy Fit, which mostly had older people focused on maintaining their health. Young people were rare.
After switching to Anytime, I noticed more younger people coming in, though women were still scarce. Recently, there have been a few more female members joining. However, I'm still the only competitive female bodybuilder at Anytime Fitness. It's still quite rare in Niigata.
For women who are interested in bodybuilding but feeling a bit anxious, what advice would you give?
Starting out can be daunting, especially for women joining a gym. I felt this too. After all, it can be intimidating to be surrounded by men who are focused on their training. It might feel embarrassing or scary at first.
But it's important to remember that not everyone in the gym is focused on bodybuilding. There are many people there just to stay healthy or do light exercise like walking. My suggestion would be to start with just observing and getting a feel for the environment. I hope they will find that it's a fun and welcoming place.
Bodybuilding can be quite a solitary pursuit. Do you ever feel lonely?
Yes, there are moments of loneliness. I tend to enjoy being alone and am not really into group activities, so I don't mind working out alone. However, since I started bodybuilding, I've seen a decrease in my social outings. Friends still get together and hang out with me, but I often spend my free time at the gym alone.
It can be tough, especially when dieting and having to skip social events like meals and going out for drinks. Initially, I felt the loneliness more acutely, but my hometown friends still support me. The reactions to my recent YouTube video showed strong support, so I believe my friends are still there for me.
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Author: Daniel Manning
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