Discipline, dedication, and great mental strength. These are perhaps the essential ingredients for a bodybuilding journey. Often misunderstood, this discipline is much more than an effort to improve physical appearance: it is a journey of self-discovery, resilience, and constant evolution.
In the case of Alexandre Sereno, it is a true passion: the driving force that shapes who he is and who he aspires to be. Amid challenges, achievements, and dreams yet to be realized, Alexandre shares with BOOMFIT how bodybuilding transformed him not only as an athlete but also as a person.
From Overweight to Competitions
Alexandre Sereno's path in bodybuilding began with a common challenge for many young people: being overweight. During childhood, Alexandre faced difficulties related to self-confidence and health, which motivated him to seek solutions: “At 15, I joined the gym to lose weight because I played football and wanted to feel better. From there, I developed a taste for weight training, and when I saw my physique improving, I immediately sought a coach to start learning and gaining more knowledge about bodybuilding.” At only 19 years old, in 2019, he made his debut in the Men’s Physique category. Since then, the stage has become his second home, and bodybuilding, a fundamental pillar of his life.
The Routine of a Bodybuilding Athlete
Preparation for a bodybuilding competition is a rigorous and methodical process. Alexandre describes it as “a very repetitive and constant routine.” The day begins with fasted cardio, followed by the first meal. Weight training takes place late in the afternoon, lasting about an hour and a half, often followed by a second cardio session. Meals, planned throughout the day, add up to six in total, and rest is ensured with 6 to 8 hours of daily sleep, essential for recovery and performance.
In the months leading up to a competition, Alexandre trains 5 to 6 times per week, focusing on muscle hypertrophy and split by muscle groups: “The training always focuses on muscle hypertrophy. I always train 5 to 6 days a week, splitting muscle groups—for example, one day for chest and shoulders, another for back, another for legs, and so on. I also include aerobic training, such as cycling, treadmill, or stairs.”
Challenges are inevitable, especially during preparation: “The most challenging part is definitely fatigue and calorie restriction, plus balancing work with training and cardio. We have little food and cannot eat outside the planned diet. That is the most challenging aspect.” However, Alexandre emphasizes the importance of mental focus during this process: “They are months when you must follow everything planned without mistakes, eat only what’s in the diet, train, and resist temptations. The mind is the most important thing; if we stay focused, we can do it all without failures.”
Although the training is intense, Alexandre never neglects rest: “I always try to get good daily sleep hours, between 6 and 8 hours, and almost always two rest days a week because the body does not progress without proper rest. Rest and recovery are as or even more important than training.”
"A Transformative Passion"
Regarding the dangers associated with bodybuilding, Alexandre points out that dietary restriction can lead to binge eating after competitions: “Many athletes end up having food binges after contests. Those who use supraphysiological resources need to be aware of the associated risks. The main focus is always to keep the body well-supplied with vitamins and minerals, perform regular tests, and have constant medical supervision to avoid potential problems.”
Despite the difficulties, Alexandre sees bodybuilding as a transformative passion. He proudly highlights his achievements: “My greatest achievement is undoubtedly managing to practice this sport consistently and with evolution over these years, helping and motivating people, and having the support of various people who accompany me. In terms of results, I highlight the junior first place in Men’s Physique in 2023 and first place in junior bodybuilding in 2024, as well as several top 2 and top 3 finishes.”
Final Considerations
Bodybuilding is not just a discipline that helps improve physical appearance: it is a demanding journey involving body, mind, and spirit. Alexandre is a reflection of that. With a story of overcoming and unwavering determination, the athlete continues to inspire and transform lives, both on the competition stage and beyond. “Bodybuilding and weight training for me are what made me who I am today and who I will be in life moving forward. They have helped me both physically and mentally, to be a more dedicated person in everything, to always have goals and objectives, and to remain in constant evolution in life.”
Adding titles and achievements, Alexandre looks to the future with ambition and optimism: “I want to continue competing in bodybuilding for as long as I can, always with good health, and help more people evolve with my coaching. Who knows one day, to achieve my biggest dream of competing at Mr. Olympia.”
The example of this athlete and personal trainer is clear proof that bodybuilding goes beyond building an impressive physique. It is the construction of a resilient mind and a journey of constant overcoming.
Happy Training!
