Catabolism - The Bodybuilding Enemy

During the time I’ve dedicated myself to bodybuilding, I’ve observed and made an effort to identify some of the most common mistakes executed by fitness professionals. Although there are numerous factors which can negatively affect your fitness and bodybuilding performance, this one was a definite “red flag” in my book.

I’m referring to Catabolism. No, it’s not people that eat each other; that’s cannibalism! Catabolism is the chemical reaction that takes place in the human body when complex molecules break down in order for the body to produce energy. Catabolism is not something that can be prevented 100%, but it can definitely be reduced in order to help our bodies grow and heal at an optimal level. In simple terms, when we go catabolic, we no longer burn fat and our body actually begins to use muscle as energy, as opposed to stored carbohydrates and fats.

The truth is, more of us are victims of extreme catabolic effects than we even imagine. In addition, extreme catabolism is one of the most common reasons that lead us to failure in the gym, not to mention its negative psychological effects. When we consistently break down the human body and do not provide it with adequate recovery time and nutrition, we maximize the effects of catabolism. Besides not allowing us to burn fat, the result is plain and simple - “no results”. The most common way we experience catabolism is training ourselves at a specific high-intensity or prolonged period, where the direct result is immediate muscle tissue breakdown. Interesting enough, even during catabolic periods, the human body is still capable of building and generating large amounts of cardiovascular endurance. A perfect example of this is the human composition of a marathon runner or cyclist. Their specific training requires them to reach a catabolic effect much faster than a sprinter or power lifter would. However, an endurance athlete, regardless of muscle tissue breakdown, is still able to gain muscular endurance while maintaining consistent levels of oxygen and nitrogen. The big question: Why is it ok for endurance athletes to break down their muscle, but not okay for bodybuilders to do it? Quite simple! An endurance athlete’s primary goal and concern is to end up first at the finish line. Their constant focus is to get to that finish line the fastest, regardless of how much breakdown is caused in the body. However, a bodybuilder’s goal is to gain as much muscular tissue as possible (visible in appearance), conditioning it during the process, and allowing it to continue to grow rapidly.

Physical results are usually based on the specific type of activity and range of motion that is executed by the human body. So in simple terms, if you are a bodybuilder, it makes no sense for you to run a fast-paced 10K, 3 times a week. The results would only display physical improvement and development based on the type of activity in which the body is being engaged in; meaning it would not give you super pumped biceps or huge shoulders.

As it directly relates to bodybuilding, the ultimate focus is to maximize anabolic (growth) effects, which would in turn decrease the catabolic effects during critical periods. To do so, the human body must be broken down and then be provided with the absolutely necessary nutrients and most importantly, recovery time. To understand this, we need to identify the recovery factor. On an average, a common muscle group such as the chest or back, will fully recover in approximately 48-72 hours - provided it has been “fully” broken down. So the easiest way to enter catabolic mode would be to work that same body part every single day. Some of you may notice those individuals in the gym that do a chest routine every other day - BIG mistake! Although it is a great way to condition that muscle group, this will not allow the chest to grow and get stronger, but only continue to break it down and struggle to maintain itself.

Another common mistake made by both beginner and advanced bodybuilders is overdoing cardiovascular activity. From a bodybuilding standpoint, cardiovascular activity - especially when cutting down prior to a show or competition is “essential”. However, the main purpose is not to replace muscular training routines, but to “stimulate” smaller fibers otherwise not fully stimulated by weight-training, and also to increase the body’s heart rate in order to reach a higher fat burning and thermal effect. Is it okay for a bodybuilder to run 10 miles if he or she desired to do so? Sure it is! However, it must be accurately accounted how long it will take for the human body to recover the engaged muscles AFTER the specific activity. Because a bodybuilder may perhaps have a larger set of muscle groups, it will require larger amounts of oxygen and blood to enable he or she to fully recover prior to engaging in a squat workout. In this particular case, the bodybuilder would probably require a minimum of 72 - 96 hours to fully recover and engage in an intense weight-training routine without experiencing a heavy catabolic effect.

As a bodybuilder, the key is to engage your body in cardiovascular activities that help you:

1. Stimulate smaller muscle fibers and groups between intense training sessions.


2. Increase your overall level of cardiovascular endurance.


3. Raise the heart-rate to a level where your body’s temperature assists your muscles to continuously burn fat.

What NOT to do.

1. Don’t do heavy squats, then go cycling for 1 hour or running on a treadmill. I hate to say it, but if you do so, you’ve just wasted your work out - at least the squat portion.


2. Based on the average person's carbohydrate consumption, the body begins to go into catabolic mode after approximately 45 minutes of high-intensity cardiovascular activity. Is this bad? If you’re a marathon runner, no. If you’re trying to gain 15 lbs of muscle, ABSOLUTELY YES! Think about what your ultimate goal is, and base your training off of that.


3. More sets and longer cardio is not necessarily good. The more you deplete, the more nutrients your body will require in order to recover in a timely manner. If you run a 5K, be smart! Don’t show up at the gym the next morning to do hack squats. Let your body rest and become bigger, harder and stronger. Training without recovering will not allow you to burn fat, as it is a natural defense mechanism when we are depleted and not fully recovered.
   
4. Just like you train your body, you must train your metabolism. The human body typically transmits signals based on basic human instinct and survival. Even if you don’t feel hungry after an intense workout session, you still need nutrients. You can even burn more fat and make more muscle by feeding yourself with the right foods “immediately” after a workout. Don't wait longer than 30 minutes to consume protein and carbohydrates. Optimal nutrient absorbtion times are within the first 15-30 minutes upon completion of a workout.
   

There is really no way to prevent catabolism. It is a naturally occurring process that in a way, protects us from complete starvation - but only when there are zero nutrients and resources readily available. As bodybuilders and athletes we can greatly minimize it's negative effects in order to achieve the results we want faster and more efficiently. Keep in mind, the human body is pretty similar to a race car. Some race cars are built to run a quarter mile. Some cars are built for endurance; not so much on how fast they run, but how long they can last. They all need fuel, but they all use it differently. So the next time you hit that gym routine, focus on the kind of athlete you are and want to be. In the end, you’ll achieve your goal faster, you'll avoid disappointment, and you'll avoid the unnecessary aches and pains that come with it.

The Bodybuilding Group Objective

The Bodybuilding Group is a fun project effort recently created by me - Felix Otero. It is intended to collect and analyze real personal cases as they relate to diet/nutrition and physical training as a whole. The information provided and collected in this blogspot serves as documented research and trials, supporting current theories and other advanced fitness and bodybuilding methodologies. At the lowest level, the information here is intended to provide support and assistance to individuals seeking solutions to their fitness and nutrition obstacles. At the higher level; the articles, cases, and information serve as documentation that can later be used to argue, maintain, and support future concepts of Physical Fitness, Nutrition, and their relationship with Bodybuilding.

Simple Gym Etiquette - Part 1

Ok, it occurred to me that although there is really not a wide spectrum of strategic information involved in this subject, it would be wise to provide the public with the dirty basics of this matter. I’m referring to Basic Gym Etiquette. In no way, shape, or form do I intend to cover all aspects of this subject; however, I believe that some basic fundamentals in this area may potentially keep certain individuals in gyms from getting their a$$es handed to them.

I can’t count how many times I run into some kind of unexplained scenario in the gym, whether it’s during my cardio or weight session. It never fails - I end up running into a situation where my own personal space is either “invaded” or part of the equipment I‘m using (sometimes all), suddenly disappears. Now, these are all perfectly good scenarios with an explanation to them, however, it gets even stranger when there is no apology, the intention of one, or the simple awareness to acknowledge the fact that some things are just plain out “stupid rude”.

For the sake of your entertainment, I have included a listing of all potential incidents and scenarios that could make your day at the gym miserable. At the very least, they are some of the most popular.

1) It took you lots of time and energy to find the motivation to get your butt to the gym. You drive there and you are mentally prepared to execute your planned routine. As you walk through those double-doors, you are suddenly bombarded by that annoying individual or group that’s always lingering around you, trying to squeeze super-unrealistic gym tips. Next thing you know, they’ve once again shared with you a story that you were never interested in hearing in the first place, and your energy drink already passed through your bladder. Now you’re just hungry and you haven’t even started your routine. This typical scenario is what I call “Pre-Forceful Attention & Demand”.

Pre-Forceful Attention & Demand Solution:
As the individual you are and as aggressive as the situation you may encounter, you have to counter it using the same level of resistance. When the person approaches, do NOT stop walking. This will consciously or subconsciously trigger an alert on your opponent’s psychology. However, considering that most of the time this person has little or no awareness in the first place, take charge of your immediate environment and do not submit to their conversation or behavior. If the situation continues within a matter of seconds, immediately break eye-contact and say the following phrase: “Let me get going on my routine, I’ll catch you in a bit!”. The key word here is “bit”. Bit, meaning NEVER.

2) You arrived at the gym. Everything has been going smooth and you are moving towards your second exercise area. Suddenly, you realize that the only machine you desire to use is occupied by a lonely, tiny little water bottle that appears to have been left filled ¼ of the way. I find this hilarious! It is as if these water bottles possess a magical power and ability to telepathically communicate words like “Don’t use me, I’ve been taken - move on!” I truly do not get this one, but it gets better! As the considerate individual you are, you stand back for 30 seconds or so; you completely scan you area and it appears to be all clear. As soon as you touch it - a person falls out of the sky and says: “Hey! I’m using that”. What? Seriously! This is what I call “Selfish Reservation of Equipment”.

Selfish Reservation of Equipment Solution:
As we all know, not everyone has a backbone or a desire to initiate confrontation. I don’t blame you. I don’t go to the gym to pick fights, I go to train. However, this is just WRONG! Sure, it’s acceptable to place a towel or object such as a water bottle near a machine, for a short amount of time only. Going to the bathroom to respond to nature’s call - NO! Having a conversation outside the immediate area - NO! Using 5 machines at once, and not even letting anyone use any of them - BIG NO! Personally, I’ve gotten as aggressive as kicking the damn bottle 50 feet away, but only after I waited 20 minutes and nearly lost my whole pump. I will only say this once; leaving objects or personal articles on or near a machine for extended periods of time does NOT justify your desired reservation for a machine you are hardly even appreciating in the first place. Don’t take my word for it, but I dare you to try this at a place like Muscle Beach, California. You probably won’t get cursed at, but don’t be surprised if you find your Gatorade inside a trashcan full of crap. I think the best kicker I got in this category was finding a huge duffle bag on top of a bench. As if they were planning on changing immediately before doing chest, on top of the machine? Beats me, but I guess that’s what the lost and found desk is for.

3) Have you ever been doing cardio or weights; the environment appears to be pretty empty around you, and suddenly you have undesired human entities around you? This one is a bit more abundant with females, unfortunately. Unless you’re a guy and your gym’s name is Flamingo Fitness, you probably won’t have much trouble in this area. The truth is that women deal with some crazy stuff in the gym. You have the gym picker-uppers who attend the gym as an alternative to dance clubs they aren’t allowed into anymore. I mean, I do realize some of these guys are a real catch and you’d be insane not to entertain their infamous pick-up strategies like: a) using the only treadmill next to you, even if there are 20 empty ones, b) plain-out staring at you’re a$$ while you’re doing abs on the floor, or c) pick-up lines like “I like the way you wear your skin - followed by a creepy over-extended smile. This is what I call “Lame Effort & Approach”.

Lame Effort & Approach Solution:
Warn the subject in a firm manner, without holding back on what you really want to get across. As with most gyms, you’ll always have that nice meat-head that’s not creepy. He or she will usually have your back if things get out of hand. However, if there’s no one to help - simply punch them in the teeth, and anywhere else you feel like causing damage. Keep in mind, there are plenty of small weights around the gym that can be used as a self-defense weapon. Even the smallest weight can cause some major pain.

4) You arrive at the gym and suddenly a kid who’s name would probably be “Timmy” asks you for training advice - now, this isn’t the bad part. The following week he asks you the same question, slightly rephrased. Just when you think it’s all over, he comes back, again and again. To this day, he lingers around you as if you are the only person they know and acknowledges their existence - followed by variations of the same questions, causing you to bleed internally with agony. This is called “Hopeless Desperate Persistent” syndrome, and although it has not been officially declared as a medical condition, I guarantee it will ruin your day.

Hopeless Desperate Persistent Solution:
Be evasive! Do not make eye-contact with this subject. They are taking up your consulting time as a bodybuilder and trainer, and unpaid time is - well, “unpaid time”! Regardless how much free advise you give this subject, he or she will never learn. Let them keep trying all the supplements in the World and listen to their story about how they are going to get huge on whatever it is they are taking this time. Chances are they will eventually disappear and move on to recreational golf, kite flying - stuff like that. I’m not exactly sure just yet how they disappear, but they just do.

Ok, so I’ve only covered a fraction of what you’ve encountered in the gym as it relates to gym etiquette. I also realize that I have expressed my view on this matter using a slightly sarcastic and aggressive approach. On a very serious note however, I want to make it clear that a gym is like the society and the Globe that surrounds us. It consists of people from all walks of life. There are people we communicate with, people we trust, and people we stay clear from. This is what the gym is like, and my true and serious recommendation is that there are ways in which we can express ourselves in order for others to respect and be a little more considerate about our personal space. In many ways, for many of us, the gym is the only peaceful sanctuary and it is sometimes easy for us to forget that. There’s really no strategic way to lay it out sometimes. As in life - sometimes we simply snap, and in an instant, everything changes about how we intend to do or say certain things. One thing for sure is, you deserve this time in the gym to be yours and “only” yours, and no one or anything should ever come between you and your desired goal.

Make the best out of your work-out and enjoy the things in the gym that can easily make it become your sanctuary.

Reader Question: I've been trying to lose weight...

Question: I've been trying to lose weight for a few months now. I'm losing inches but no weight. I'm not doing weights. I'm only doing cardio and a balanced nutrition. I want to get into weights after I've lost a considerable amount of weight...I don't want to look bulky.

Answer: Ok, this is a wonderful question and I hear it very often. Don't worry, you're not alone! You would be surprised how many people are in the same or similar situation as you. It sounds like you are remaining persuasive, positive, and persistent - this is good! There is a tricky part to this whole "loosing weight" and "image" thing, and I think that many individuals such as yourself lose a bit of focus on how to execute the proper approach.

You're already on a very good and solid path; as you mentioned you are already losing inches. If this is the case, trust me - you're ahead of the game. One thing that is really difficult to understand about being in shape is that the concept is not and should not always be based on "weight" progress. As a matter of fact, focusing on weight will more than often get you caught up on the wrong path, leading you to failure in the end. Yes, weight is a baseline of our overall appearance and condition, but only from a basic perspective. Remember that muscle weighs much more than fat, so when we hurry and rush into losing weight, we frequently end up burning up muscle tissue. In the long run, this ends up slowing your metabolic and fat burning rate. Just imagine if you looked at yourself in the mirror and you saw the perfect body that you've always dreamed of. Would you really care if you weighed 300 lbs.? A bit extreme, but think about it! Although these two factors (weight & size) play hand-to-hand, they don't share such a critical relationship in accordance with your overall goal here.

Realistically speaking, I believe you are very lucky. Why? You are losing size and aren't losing a lot of weight, which probably means that you are somewhat maintaining your muscular density and mass - this is a good thing! If you develop, condition, and maintain your muscles you will continue to burn fat at an optimal rate. I'm assuming that although you're doing cardio, you are probably stimulating your muscles just enough to keep them from burning out.

Here are some basic recommendations that will help you continue to succeed and achieve your overall goals faster and more efficiently:

1) Continue a balanced nutrition that includes a significant amount of proteins. In your case; always keep your carbohydrate count lower than the amount of proteins you consume. I will provide you detailed amounts and percentages throughout your progress as the numbers may change.

2) Focus on a new mental approach in regards to "Weight" vs. "Appearance". This will completely change the outlook on your approach to nutrition, fitness, and most importantly your physical confidence. This is a day to day mental process that only YOU can overcome, but I guarantee that it will allow you to achieve the physical condition and appearance you've always wanted.

3) I would like you to incorporate a weight-lifting program into your routine. I understand your concern of getting bulky, but if done properly, it will only enhance your lean definition and allow you to burn fat much faster. For the average person to get "bulky", they would have to actually put an effort into consuming a high amount of calories and fats, and you would have to lift considerably heavy amounts of weight at low repetitions and at lower levels of cardiovascular activity. So it's actually harder to achieve this than most people think. I recommend incorporating a weight-training routine that involves medium to high repetitions, and short rests between sets and exercises. Cardiovascular activity is important, but it is far more important to properly stimulate all muscle groups in order to increase the rate at which your body burns fat. This will create that furnace effect, allowing you to burn excess fat and build leaner, yet denser muscles.

Key Pointer: Remember and focus on using an amount of weight that is challenging for you to execute high repetitions with. It is easy to simply do high repetitions - next thing you know, you're not challenging your body hard enough. As a you reach a more advanced conditioning level, you may then cross-train into higher weights and different percent variations that will take you to a new peak.

So remember, "don't focus so much on your weight". Focus on your image, your appearance, and the way you feel when you look at yourself in the mirror. If you do this, I guarantee you that you will continue to make solid improvements and achieve the most important goal - good cardiovascular/muscular condition, overall health, and the way you like to fit into those jeans.

Good luck on your journey and I look forward to monitoring your future progress.

Got a Supplement or Training Question?

Send me an email to gt7350z@hotmail.com and I will read and respond to your specific inquiry.
Facebook: Felix Otero, Orlando FL

The Essentials

When we think of fitness, bodybuilding, and how it all interacts with nutrition, we may sometimes wonder this question: "What do I need to take or consume besides plain food?" The answer is simple, yet we can expand even more depending on how serious or intense our training regimen is. Whether you are an advanced or beginning fitness enthusiast, or even a competitive bodybuilder, here are some essential items you should always think about and remember:

- Minerals/Vitamins and Performance Supplementation
- Fiber/Greens and Herbal Compounds

In this segment, I will cover the higher level essentials and assuming that you are consuming a frequent amount of water, etc. and without going too much into Protein and Carbohydrate consumption, lets cover a quick overview of what you need to know.

When I speak of essentials, I'm not referring to whey protein, amino acid complex products or anything else crazy you might already be thinking about. Essentials fall under a very critical and important category. These are items that regardless of how clean, purified and organic our diet is, we still fall slightly short or behind from time to time. Why? Well, most of us have a busy life. Some of us have kids, while some of us work 70 hours a week or more. This affects us every single day, and unfortunately in a negative way. As we attempt to remain stable with our schedule and responsibilities, we sometimes forget to eat the way we should, period. We skip lunch, or we forget to eat breakfast - or we claim we don't get hungry.

Here is a life-saving thought! Multi-vitamins are the most amazing supplementation product around. Consuming 1 to 2 multivitamins a day will always help stabilize your body. Why? Unless you have a perfect diet, you will never consume the exact nutrients that your body is looking for on an everyday basis. For example: At 9:00 am, your body may need a rush of B-12 or zinc. Unless you are walking around with a mobile-blood test unit, you'll never know what you need to provide your body with. One thing is, you definitely do not need a Slurpee or a Monster energy drink. When we consume something so simple like a multi-vitamin, our body is able to extract exactly what it needs from it at that given time. The rest, thanks to our natural filtering system - we are able to simply drain out. Something so simple like a multi-vitamin supplement will more than likely enhance the way you feel throughout the day. It may improve focus and optimize energy levels. Always remember that a multi-vitamin is more effective when consumed with a small or moderate meal. If you are not digesting any food, taking a multi-vitamin will simply cause it to bypass your digestive system without allowing your body to absorb the nutrients it needs.

Another essential category with supplemental value are Fatty Acids. There are numerous kinds of fatty acids and various forms on how to consume these. Many will argue as to which of these are better for the human body, however, the main focus is to get at least one of these sources in your body. Flax seed oil with Omega-3 fatty acids are an excellent source of fats, as well as a combination of Fish Oils. As with most of everything in fitness and nutrition, variety can never kill you. One of the benefits of consuming fatty acids is that the body is able to metabolize them, enabling the body to recognize, transmit, receive, and exchange existing fats from the human body. In lame terms, it helps burn fat by means of a thermogenic effect. For the average human being, this amount may range anywhere from 2-3 grams of fatty acids a day in order to really experience this effect.

Greens and Herbals or just as important to consume on a daily basis. If you don't consume these, then you are missing out on the benefits. Even if you are physically fit and see no need to consume green compounds or herbals, you are simply making it difficult for the body to process, digest, exchange, and extract nutrients or toxins out of your body. This category may be consumed not only in pill form, but can be easily included in your diet naturally.

There you have it! 3 supplemental items that either a bodybuilder or fitness enthusiast should not live without. In my opinion, they are essentials for all of us and as simple as they may be, they could potentially change the way your body behaves and performs.

If you have any specific questions in regards to any of these specific supplemental categories, email me or feel free to include a thread on this board. I will then expand into greater detail based on the overall requests.

Thank you,

Felix

Get Your Rest!!!

Whether you're a newbie or an advanced bodybuilder in the industry, appropriate rest is a subject that is sometimes ignored or lightly touched on. It is far much easier to pick up a Muscle Mag issue or any other bodybuilding material, just to find a greater abundance in subjects involving and incorporating words and terms like "more intensity", "harder sets", etc. Yet we forget that sometimes the human body may respond better to a greater amount of variance and shift between intensity and inactive periods. Lets break this down, shall we!

As a former powerlifter, I clearly remember those old days when my coach used to constantly repeat himself and say: "You need 2 days of rest!!!" It took me a long time of trial and error to really allow this to register and absorb into my head. As I progressed in my Marine Corps career, I realized I had to strictly identify those important rest factors which would allow me to stay hard, fast, and big. We all know sports supplementation is a key element, and we will cover this subject in greater detail in the near future. In the meantime, when do you know you need to rest?

Here are some advanced essential basics that will help identify when your body might need some rest.

You're probably familiar with this one, but if you've hit a plateau through your training routine, and you're confused because you're not even close to completing the training phase, you've got 2 approaches to consider. You can either tighten up for the long road and push harder; meaning you can increase specific supplement doses in your diet, allowing you to "fuel" through the plateau. If this is just too hard, then it's simply time to back off. What do you do exactly? It is not recommended that you simply back off and become an inactive couch potato, however, you can try listening to your body using 12 hour increments.

• Assuming your diet is up to speed, feel your body's response on a 12 hour basis. If you're sleeping, monitor how your body's energy levels feel to you. If you feel completely drained, it's time to implement a good rest period. Consume the same amount of protein as always, and take in carbs (good carbs!) to help you recover faster. Most of the time, 24-48 hours is what your body needs to get back on your schedule. However, remember that if you hit a wall, and you've been training every day for the last 5 months, you might need some additional rest. 4-5 days of rest will allow most of your body to completely recover, and in most cases you'll feel denser, with an obvious increase in energy and stamina.

• If you're stuck between resting and training, but are not really sure about what you're body is trying to tell you, then try implementing some spontaneous cardio. A medium-intensity session with a bit of high-intensity activity thrown in there will amaze you. First, you'll activate an instant shift in your hormone levels. You'll spike estrogen for a while as well, but don't be scared. This is followed by a nice, comforting surge of fresh testosterone. Give it a shot next time you feel weak or don't feel like hitting the weights. It will rejuvenate your body all in under 24 hours in most cases. It is true that every individual is different, however, we all share very similar ways in how our bodies respond to stress, muscle stimulation, and growth.