Achieving a bodybuilder physique does not require daily trips to the gym, according to Nick Trigili, a 39-year-old former Mr. USA and nutritionist. Trigili advocates for a one-day-on, one-day-off training rotation, with each gym session lasting between 45 minutes and an hour.

"People always make the mistake of overdoing it, and think you need to be in the gym every single day," Trigili stated. "I recommend people do a day on and a day off. This will yield the best results for people as they are giving their body a break. You don’t work seven days a week 24/7, so why would you put your body through the stress of working out seven days a week?"

Trigili, who was crowned Mr. USA at age 25, initially developed his bodybuilding passion while working at a gym from the age of 15. Early in his training, he followed a routine of four days a week with a lean diet of chicken, rice, and vegetables. However, his dedication evolved into an obsession, leading him to spend up to three hours daily lifting weights. Experienced bodybuilders advised him to limit his gym time.

"I was doing two to three hours a day, which was too much. Then my mentors told me to be in the gym between 45 minutes and an hour and leave," he recalled. "I stick to that to this day. Even in the most intense moments of my life, I would only work out three to four times a week."

The pinnacle of his bodybuilding career, winning the Mr. USA title in 2014, led to an unexpected period of aimlessness. Without the structure of bodybuilding, Trigili’s disciplined lifestyle deteriorated. He began eating takeout and dining out frequently, which caused him to gain weight significantly. By 2017, he had ballooned to 260 pounds.

A New Year's Eve party in 2017 served as a turning point when his clothing ripped. The following morning, Trigili committed to regaining control of his health. He returned to a routine of cooking lean meals and exercising more frequently. Trigili recommends that individuals undergo blood work to assess any damage from unhealthy habits.

Trigili, now weighing a lean 225 pounds, uses his experiences to guide others in weight loss and developing healthier lifestyles.