What is bodybuilding?
Bodybuilding is a physical fitness discipline that incorporates resistance training and the correct diet to grow and sculpt the muscles of the body. It is frequently connected with competitive bodybuilding, in which athletes compete in events based on their muscularity, symmetry, and overall physique. Bodybuilding, on the other hand, can be a personal goal in which people attempt to increase their strength, muscular mass, and overall physical attractiveness via regular exercise and correct nutrition. Bodybuilding is characterized by a focus on specific muscle parts and frequently involves the use of heavy weights or resistance equipment to target certain muscles. Bodybuilding necessitates determination, discipline, and a commitment to living a healthy and balanced lifestyle.
Get Arnold Schwarzenegger’s pecs? Turn all the fat into muscle? Going from beer belly to six-pack? Gaining muscle is not an easy task. There are countless myths and urban legends circulating on this subject, to the point that we can confuse some ideas. In this article, we are going to shed some light on it.
8 Bodybuilding Myths Analyzed and Explained:
Myth#1:Gaining muscle automatically rids me of fat
I wish it was that easy. One of the most widespread myths about bodybuilding is the one that states that through hard training we can gain muscle while burning fat. The truth is that it doesn’t work like that. Only a beginner in the world of fitness can experience something similar. The body works in such a way that muscle building and fat burning do not occur simultaneously.
To gain muscle you need a caloric surplus. If you want to lose weight and get rid of fat, what you need is to reach a calorie deficit.
But can fat turn into muscle? Unfortunately, no. Body fat is made up of fat cells, while muscle tissue is made up of muscle cells. These two cell types don’t act interchangeably, so your body fat can’t evolve into something else.
Muscles also increase calorie consumption, so they can also be your allies when it comes to losing weight.
Our tip: Your calorie intake is based on your metabolic rate combined with your work and exercise rate. Our calorie calculator will give you all the information you need about it.
Myth#2: Women should train differently than men
There are not a few women who are worried that training will get out of hand and end up looking too muscular. This is another of the myths that we want to banish in this article: that men and women have to follow different training plans.
This objection to acquiring an overly muscular figure is really unfounded, and it is that hard training does not turn anyone into a bodybuilder. Women have less testosterone in their bodies and it costs them more than men to gain muscle.
Training with weights and dumbbells tightens and shapes our bodies. Muscle building strengthens our legs, defines our arms, and gives us a firm butt, among other things. The fear of ending up looking like a bodybuilder makes no sense in a non-professional fitness context.
Myth#3: By training the abdomen we will get a spectacular tablet
The famous chocolate bar: the sacred object that every person who trains dreams of. Of course, we all have the hope that, following hard training, we will be able to show off those precious abs. Reality tells us that we all have these muscles in our abdomen, what happens is that only some of them are marked in a visible way.
And how can we make them mark us? The answer is found in a healthy and balanced diet, combined with good training. Doing 100 sit-ups a day will not magically appear in our stomachs. To achieve this goal we must considerably reduce our body fat index. We will therefore have to change our diet to products rich in protein, healthy fats, and carbohydrates.
If we want to reduce the fat in our body we must take less energy than we usually consume. That is why we must eat foods rich in protein that maintain the muscles we already have. Otherwise, we run the risk that the body takes from them the energy that we burn training.
Our tip: Our protein shakes provide our body with 24 grams of protein per serving (30 g).
Myth#4: The more training, the more muscle
This is one of the most repeated myths throughout the history of fitness. First of all, it must be made clear that overtraining is one of the most frequent mistakes that beginners usually make when it comes to working on bodybuilding.
But what do we mean by excessive training?
This question is not easy to answer categorically. The success rate of a workout depends mainly on 3 factors: exercise, recovery, and nutrition. The intensity of the exercise depends on:
- Your physical condition and level of experience training
- Your age, weight, and gender
- your state of health
- What goals have you set for yourself?
- your training frequency
- Duration of your training
Your muscles do not develop during training but after it. The pause times are important to consolidate the muscles. Plan enough days to start conquering your goals. Regeneration will largely depend on how you eat and how long you manage to rest your body.
Try to get a minimum of 7-8 hours of sleep each night. Pay attention to the signals your body gives you. Do you have constant muscle pain? Or, on the contrary, do you notice that you recover better and better from the stiffness? If you feel too much discomfort, it is best to take an extra day off from your exercise routine.
Myth#5: Muscles make you fat instead of slim
Try to imagine for a moment two tall people, weighing 80 kilos. One of them appears slim and athletic-looking, while the other person has a bit of a paunch. How is this explained? The answer is simpler than you think. To begin with, each body has a physical constitution, and muscles weigh more than fat, despite occupying less volume.
Someone with a good muscle mass index and a lower amount of body fat will present a more defined appearance than someone with a higher fat index and less muscle.
Also, muscles make us burn more calories than fat, even at rest. That is why, despite what the myth indicates, the more training, the higher level of definition and, therefore, less body volume. And it is that the muscles require a high consumption of calories.
Myth # 6: Cardio is not necessary for bodybuilding
Cardiovascular exercise, or cardio for short, is frequently viewed as the polar opposite of bodybuilding. Many individuals believe that cardio isn’t important for bulking up and can even slow down muscular growth. Nonetheless, this is a frequent misconception that must be dispelled. Cardio is, in fact, a crucial component of a well-rounded bodybuilding regimen. Here are three explanations for this:
Cardiovascular exercise enhances endurance and stamina:
Bodybuilding is much more than just increasing muscle mass and strength. It’s also about building the endurance and stamina required to do high-intensity workouts for extended periods of time. Cardiovascular exercise increases aerobic capacity, allowing you to accomplish more reps and sets without becoming fatigued. In the long run, this can lead to higher muscular increases and bodybuilding.
Cardio helps with fat loss:
Another benefit of cardio for bodybuilding is that it aids with fat loss. While the primary goal of bodybuilding is to gain muscular mass, losing body fat is also an important element of the sport. Cardiovascular exercise burns calories and boosts metabolism, making it an excellent technique for weight loss.
Cardio promotes overall health and well-being:
Finally, cardio is beneficial to bodybuilding since it improves overall health and well-being. Cardiovascular exercise increases circulation strengthens the heart and lungs and lowers the risk of chronic diseases such as diabetes, hypertension, and heart disease. Bodybuilding can be a physically demanding sport that places a lot of strain on the body. Cardio can aid with recovery time and injury prevention.
Myth #7 Eating more protein will automatically build more muscle:
Protein is frequently cited as the most significant macronutrient for muscle mass development. While protein is important for muscle growth, the notion that eating more protein inevitably results in bigger muscles is a misconception. This is why:
Protein’s Role in Muscle Building/Bodybuilding
Protein is composed of amino acids, which are the structural components of muscle tissue. Protein is broken down by the body into amino acids, which are then used to repair and grow new muscle tissue. This is why bodybuilders and other athletes aiming to gain muscle ingest a lot of protein.
Just increasing your protein consumption without addressing your overall calorie intake is insufficient. Consume enough carbohydrates and lipids to provide your body with the energy it requires to grow muscle. Furthermore, eating too much protein can be harmful because your body can only utilize so much protein at once, and any surplus protein is simply expelled.
Myth # 8: You need to take supplements to build muscle/bodybuilding
Many bodybuilders and athletes use supplements to improve their performance and gain muscle. The assumption that you need to use supplements to grow muscle, on the other hand, is a myth. What you need to know about supplements and their effect on muscle building is as follows:
How Supplements Function
Powders, tablets, and liquids are all examples of supplements. They frequently contain vitamins, minerals, amino acids, and other chemicals thought to improve muscle growth and performance. Certain supplements, like creatine, are thought to boost energy and power during exercises, whereas others, like protein powder, are thought to aid in muscle recuperation and growth.
Supplements’ potential hazards and benefits:
While supplements can be beneficial, they also have risks and adverse effects. Certain supplements may induce drug interactions or allergic reactions. Furthermore, some supplements may include dangerous ingredients such as heavy metals or prohibited compounds.
Supplements, on the other hand, might be beneficial when used correctly. Creatine, for example, has been demonstrated to boost strength and power during high-intensity workouts. Protein powder can be a quick and easy approach to improve protein consumption and aid with muscle recovery.
Is it true that rigorous weightlifting will make me big and masculine?
Lifting heavy weights will not make you bulky and macho on its own. Muscle mass and body composition change necessitate a mix of resistance exercise, a good diet, and persistent effort.
Is it possible to gain muscle without taking protein supplements?
You can gain muscle without taking protein supplements. Protein is essential for muscle building, but it may be gained through a well-balanced diet high in protein-rich foods including meats, fish, eggs, and dairy.
Is it important to exercise for bodybuilding?
Certainly, exercise is good for your general health and can help you gain muscle by increasing cardiovascular endurance and burning fat.
Will I lose muscle if I discontinue supplementation?
No, if you stop taking supplements, you will not lose muscle. Supplements can help with muscle growth and performance, but they are not required for muscle building. You can keep your muscle mass as long as you eat a well-balanced diet and engage in regular resistance training. And can keep going on your bodybuilding journey.
Can I gain muscle and lose fat at the same time?
Yes, it is possible to gain muscle while also decreasing fat. This necessitates a calorie deficit, which can be reached with a well-balanced diet and cardiovascular exercise and lead to bodybuilding.
Is it true that women do not have the same ability as males to grow muscle?
No, ladies can muscle up just as well as males. While men have a natural edge due to higher testosterone levels, women can still grow significant muscle mass with correct training and nutrition.
Can eating more protein than recommended help me gain muscle more quickly?
No, eating more protein than recommended will not help you gain muscle more quickly. Your body can only use so much protein at once, and any surplus protein is simply expelled.
Is it necessary to ingest protein soon following an exercise in order to grow muscle?
To grow muscle, you do not need to ingest protein soon after a workout. While eating protein after a workout can help with muscle regeneration and growth, the timing of protein consumption is not as crucial as total protein intake.
Is it possible to gain muscle without doing weights?
No, lifting weights or engaging in resistance exercise is required for muscular development. Other types of exercise, such as aerobic and flexibility training, can help with overall health and fitness but will not result in considerable muscular increases on their own.
Is it vital to take rest days in order to gain muscle?
Absolutely, rest days are essential for muscle growth and recuperation. Resistance exercise breaks the muscle fibers, and rest days allow these fibers to recover and rebuild, resulting in muscle growth over time.
- Gaining muscle and burning fat at the same time is only within the reach of beginners.
- Women who train hard get a defined body and not a huge volume of muscles.
- The famous abdominal tablet is not only achieved by training: food plays a fundamental role here.
- Factors such as the intensity and frequency of training, hours of rest, and good nutrition are essential to gain muscle.
- Muscle weighs more than fat, although it occupies a smaller volume. A muscular body will always appear more defined and stylized.