Nutritionists are increasingly asked for a miraculous diet » that transforms fat into muscle mass «. In most cases, the applicant is truly convinced that there is a food plan capable of carrying out this magical transformation without sacrificing too much under the weight. Then there is another category of aspiring bodybuilders, who actually spends a few hours a week in the gym, but who does not see the expected results now. In this case, it is a question of verifying whether the results are lower than expected because the expectations were excessive or if they are really insufficient. If the effects of training are objectively modest compared to the hours of the gym, the three cornerstones that contribute to developing muscle mass must be reviewed ( figure 1):
1) training technique;
2) type of diet;
3) recovery time between sessions and hours of sleep.
Figure 1. Importance of the three fundamental components in the development of muscle mass.
To obtain visible results, the true bodybuilder must not only train many hours a week but make his physical fitness a way of life, a cultural attitude that lasts 24 hours a day for 365 days a year. For this reason, many trainers prefer to continue using the term bodybuilding ( way of living your body ) instead of bodybuilding ( building your body ).
The bodybuilding diet occupies a fundamental place and is something that must accompany the athlete throughout the day, it does not end with the hours of the gym. The recovery between one session and the next understood both as hours of leisure and sleep, is also fundamental: you cannot spend the night in a disco and train efficiently the next morning. Finally, training: how you train is the critical point, because many believe that the results are proportional only to the hours of work done in the gym. Unfortunately, the working hours contribute only a part to the final result. There are athletes who train many hours a week with modest results and others who achieve less results with fewer hours. What makes the difference, excluding doping, is the training methodology for mass development. In bodybuilding, even more than in other sports, the law of training with progressive overloads (or against progressive resistance) applies. If you do not use this method, the results will always be lower than expected.