Fight Back To Build Mass: Let These Catabolic Crushers Help Keep Hard Earned Muscle!

Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. Read on to learn how to prevent catabolism and how to maintain anabolism - workouts & nutrition info included:

Article Summary:
  • If you stop working out your muscles will fall victim to catabolism.
  • Without proper fuel for muscles you will begin to lose mass.
  • Overtraining is highly catabolic. Be sure to recover properly.

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Fight Back To Build Mass

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Catabolism is a bodybuilder's worst nightmare. Negligence of adequate training, nutrition, and recovery can lead to it. Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. All those years of hard training can be sent right down the drain.

All Those Years Of Training Could Be Going Down The Drain.
+ Click To Enlarge.
All Those Years Of Training Could Be Going Down The Drain.

Read on to learn how to prevent catabolism and how to maintain anabolism.


Catabolism Defined

    You might be thinking to yourself, what exactly is catabolism? Well, it simply means the breaking down of complex molecules into smaller ones. As it relates to bodybuilding, catabolism is the breaking down of muscle tissue. Unlike its opposite anabolism, which is the building up of complex molecules from smaller ones, catabolism isn't discussed much.

    Those who tend to have difficulty maintaining a steady workout and nutrition regimen should be especially concerned with the prevention of catabolism, or severe problems will occur.


The Damaging Effects Of Catabolism

    Being in a catabolic state for a prolonged period of time can be very dangerous. Some of the damaging effects include:


Preventing Catabolism

Several steps need to be taken to prevent catabolism, with primary emphasis on training, nutrition, and recovery.


Training

    It is absolutely imperative to maintain a weekly workout regimen to prevent muscle loss and maintain anabolism. If you don't have much time to train, decrease the length of your workouts and perform more compound exercises to train several muscle groups simultaneously. The last thing you want to see is degradation of all your hard earned muscle.

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    Below are two workouts that will prevent catabolism and help you maintain anabolism. The first workout is for those who have enough time for full workouts and the second is for those who are short on time.

    Workout #1 Full Workout

      Day 1: Chest/Abs

      Day 2: Quadriceps/Hamstrings/Calves

      Day 3: Back/Biceps/Abs

      Day 4: Shoulders/Triceps

    Workout #2 Short Workout

      Day 1: Chest/Shoulders/Triceps

      Day 2: Back/Biceps/Abs

      Day 3: Quadriceps/Hamstrings/Calves


Nutrition

    Eating the right kinds of food and enough of them is also vital for catabolism prevention and maintenance of anabolism. Eating 5-8 meals a day, with each meal separated in 3-4 hour increments, will assure that your muscle are continually receiving the essential nutrients for growth.

    Below are brief explanations of the macronutrients, micronutrients, water, and recommendations for each. A sample diet is also included.

    Protein

      Protein, a macronutrient, provides the essential building blocks for tissue, hormones, and enzymes. Protein should make up 20-25% of your daily diet. Lean meat, chicken, eggs, milk, and whey protein are recommended sources of protein.

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Recovery

    Without sufficient recovery, catabolism will always reign supreme. Similarly to inconsistent training, overtraining is highly catabolic. Muscles grow and repair during the recovery phase, so don't overlook it.

    You should get 6-8 hours of sleep each night and should take 2-3 days off from the gym each week to ensure you fully recover. Also, every 8-12 weeks, you should take a complete week off from the gym to further recover and give your muscles a much needed rest.


Conclusion

Now that you know how to crush catabolism and maintain anabolism, you need to assure yourself that you will stay on track. Dedication leads to great things, especially in bodybuilding, so stay focused and keep training hard!

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