As many of you know the best and most efficient way in losing weight is by building muscle. In order to build and keep the muscle, you worked so hard for, you will need to understand Anabolic  and Catabolic  states.

When you workout, you cause many micro tears in your muscles that are later repaired which is what can make your body more defined, faster and stronger. When your body is repairing, it’s in an anabolic state. In order to gain muscle, you need to keep your body from going in the opposite direction, what’s known as a catabolic state – when your body is breaking tissue down. The longer you can keep your body in an anabolic state through a positive nitrogen balance, the more muscle you’ll build.

Catabolic states or “destructive” states.

A catabolic state is a condition that is mainly caused by excessive training coupled with a lack of adequate nutrition, especially protein. It results in numerous undesirable side effects in the body, such as extreme fatigue, joint and muscle pain, and sleeplessness. The two main reasons that your body would fall into a catabolic state are: extended periods of activity (exercise) and fasting. When you workout for a long time, your body starts to use up its preferred sources of energy: glycogen and glucose. When this happens, it can start to breakdown tissue in order to burn the protein found in the muscle as energy. A similar process happens when you go without food for a long time. An average individual who works out regularly and has 3 meals a day with snacks throughout has 2 catabolic windows. The 1st is in the morning, after having an extended period without food your body switches to catabolic overnight. That’s why breakfast is so freakin’ important! The 2nd is after a workout. Your body depletes most of it’s energy reserves and starts stripping your muscles and other organs for energy.

To prevent ending up in a catabolic state, you need to ensure that the protein and energy needs of the body are met before and after you exercise. It is important to understand that your muscles do not grow when you are working out. They grow only when the body is given the opportunity to rest and recuperate. Therefore, excessive working out and lack of a proper diet will make your training futile.

Anabolic States or “constructive” states

SO why do we need to be in a anabolic state? Well first off, it promotes tissue, muscle, cell, organ, and any other growth and development in your body. Think of it as ‘constructive’. To achieve an anabolic state, a person’s nutritional timing needs to a priority. This  is the most important thing to remember. A rough guideline to stay in an anabolic state is to have some sort of healthy nutrition (with carbs & protein) every 2.5-3 hrs. Food (carbs & protein) is the trigger. Your muscles, cells, tissues and everything else you’re made of can only ‘construct’ themselves if they have the right amount of nutrition, when they need it. This is what kicks most people in the butt – the timing. Life gets busy and you don’t eat for 5 hrs here and 4 hrs there – or you assume over-consuming during one meal will allow you to skip your next meal. Both horrible mistakes. Timing is key.

Ways to create an Anabolic state:

Once again you gotta eat BREAKFAST like stated above. Eat plenty of CARBS! Yup I said it carbs. Many of you are horrified of these foods and you need to stop. Carbohydrates are needed to fuel all forms of exercise and many cellular activity. Carbs are broken into storage forms of glycogen which help stimulate anabolic activity. What you want to do is saturate the levels of glucose so that your body doesnt have reach into your protein for energy. The higher the levels of carbs your body can obtain the more likely you are to remain in a anabolic state. Carbs play a huge roll in releasing insulin, which is the body’s most potent anabolic hormone. It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin. Make sure your getting enough PROTEIN. Protein is comprised of many amino acids. I think this is something that many of you know already but for those of you that done, understand that one should consume anywhere  from .7-1.5 grams of protein per pound of body weight depending on activity level and fitness goals. If only exercising a few days out of the week and goals are just to maintain size but loss a few pounds then you may wanna stay closer to the .7grams per body weight. If you are an athlete or bodybuilder exercising 5-6 days a week you may wanna stay closer to the 1.5 range. Do realize that many individuals bodies will process protein differently. You can get tests for that. Now moving on.. A great way to achieve this is to break your protein up into smaller servings throughout the day. This will allow for your body to better absorb and utilize what is needed for  muscle repairs.Make sure you have a good PRE-WORKOUT MEAL. I preferably like to have a pre workout meal containing slow burning carbs like sweet potatoes or brown rice because its takes the body to convert into glucose (sugar) keeping my blood sugar levels balanced. Be sure to EAT A QUALITY POST WORK-OUT MEAL. The meal after your workout should be consumed pretty quick and should be in form of a high quality carb and protein. Last but not least REST. Rest can rejuvenate the body, and it prepares you for any rigorous activity that you have to perform during the day. The highest amount of growth hormones are released when you are asleep, and this works to restore your anabolic state.

To conclude I have found that the most efficient and effective way into building muscle and burning fat is to simple eat frequent small meals, be active, drink plenty of fluids and rest. . There’s no huge secret about the effects of building muscle and losing weight. Many people are searching for this magic pill. Well guess what , there isn’t one and until you realize this you will find yourself among the many others on the most popular roller coaster ride called STRESS.  This isnt rocket science people. Take some responsibility for for choices and start learning from your mistakes. It starts right now. Not tomorrow or next week after Memorial Day. No more EXCUSES!! Stay tuned for my thoughts on diet fads. Have a great day!!

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