Here are the top 10 mistakes that you can avoid using your own bodybuilding potential. The order has been set randomly, so do not make up your mind
Many bodybuilders go from one diet to another without enough time for the right initiation of the next dietary method. This conversion takes at least three weeks. If you’re starting a carbohydrate-rich diet with moderate protein and low fat content, reduced calories, and your goal is to get rid of fat, you can expect visual changes after about 21 days. Do not judge your silhouette too early.
2. Inaccurate calorie
Do not pay attention to the amount of calories, but the amount of macronutrients – carbohydrates, proteins and fats. Because of such a lack of data, many bodybuilders did not lose their weight in the degree expected by them, and still others to lose weight instead of losing kilograms, they gained them. Do not make the mistake of incorrectly determining the caloric content of food intake. Success in bodybuilding requires accurate data. Instead of groping, it is best to use ready-made calorie tables and obtain the exact weight.
3. Non-systematic food
Whether you want to lose or gain weight, the key to this is consistency, and accidental nutrition does not affect your progress. If you work hard on mass or make a “sculpture,” then in each case the best solution is to eat five times a day. This approach stops the deposition of fat, and at the same time increases muscle mass due to the increased absorption of food by the body.
4. Scale access
Do not rely solely on the indication of weight or centimeter in correcting your own diet. When a bodybuilder wants to increase his size, he is often discouraged when his weight does not immediately grow. Then he usually goes for the final means of consuming extra large amounts of calories per day. Similarly, although you can go the other way when you lose weight before the competition. Although, the weight or centimeter are effective tools, it is best to rely on the assessment of progress in the pictures and an impartial eye. In fact, bodybuilding is a visual sport. If you look doped and you’re slim, then apparently your degreasing diet works, even if the weight and other instruments do not agree!
Athletes trying to increase muscle mass often overdo and consume huge amounts of calories, which are then converted into adipose tissue. Some bodybuilders who use a low-fat diet, are constantly struggling with excessive fat due to the large portion of carbohydrates being consumed. Of course, carbohydrates are needed in hard training, they are also helpful during recovery. However, the body takes as much as it needs, the rest quickly turns into fat.
6. Shortcomings of an individual diet
There is nothing wrong with learning from other bodybuilders what they do. However, Dorian Yates’ diet is completely different from that used by Nasser El Sonbata. What they have in common is an individual or custom approach to eating. Dorian’s diet would probably not bring the expected benefits to Nasser, and probably the opposite. Taking care of the details of food and knowledge of the reaction of your body to selected nutrients, allows you to develop an ideal diet in terms of your own needs.
7. Perception of supplements of magical means
Some bodybuilders try to get rid of fat using carnitine and other burners, forgetting to initiate the process of burning fat by reducing the amount of calories consumed. Still others take creatine, glutamine and amino acids, but do not consume adequate protein in terms of calories to achieve a positive nitrogen balance. Additives increase the value of food, do not cover up bad diet planning or other nutritional mistakes.
8. Becoming a slave to a chicken
If you want to be successful, you must constantly feed in the right way. I knew athletes who were bored of chicken breast fillets or tuna straight from the can. There are recipes containing various recipes of low-fat and low-sugar meals developed for competitors preparing for competitions. Thanks to them, your nutritional plan can be very diverse and bring tangible benefits for a long time.
9. Complete elimination of fats
Limiting the consumption of fats gives the expected results, while the total elimination of this component from the diet, consisting of very low in fish fats or protein foods can lead to increased fat metabolism. Low-fat food, containing essential fatty acids, is fully useful during the regeneration of the body and its growth. It also affects the proper course of the process of fat metabolization.
10. Making sudden changes
When you increase or decrease the amount of calories in your diet, do so gradually to give your body time to adapt to these dietetic manipulations. Rapid changes in the amount of calories taken each time lead to the growth of body fat.