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.