Muscle breakdown is one of the most important problems that a bodybuilder suffers from, as you can imagine that after all your effort to build muscle, suddenly your muscle mass begins to decline.
To prevent this terrifying experience from occurring, we present to you in this article the sound methods that should be a lifestyle to prevent muscle catabolism and preserve muscle mass.
1- What is the mechanism of muscle catabolism?
Catabolism is scientifically described as the disintegration of major food elements (carbohydrates, proteins, and fats) into smaller molecules such as fatty acids and fatty acids to carry out their role in the body.
Catabolism is an energy-consuming process, and in fitness science, catabolism refers to the disintegration of muscle tissue in order to release energy that the body needs to complete its vital processes of breaking down food and utilizing it.
The process of muscle catabolism occurs when the body consumes all of the energy stores present in adipose tissue, so it begins to use the muscles in order to obtain the energy it needs.
In order to prevent muscle catabolism, the athlete or bodybuilder must pay attention to the necessity of maintaining a state of building muscle mass, and this is achieved through the method of nutrition and exercise that he practices.
2- How do we make the body remain in a state of building muscle?
When exercising bulking, the principle depends on eating more calories than are expended while continuing to exercise.
In order to achieve successful bulking and maintain a muscle building state, here are the following tips:
Avoid going three or more hours without eating a meal, even if it is light.
Your meals can be divided accordingly into 5-6 meals a day, which keeps your body always supplied with energy.
Most meals should contain protein.
Choose healthy fats and complex carbohydrates. Learn more about healthy carbohydrates for bulking through our previous article: Carbohydrates, like proteins, are important for building muscle
Excessive exercise should be avoided, and the duration of exercise should be only 45-60 minutes, including warm-up and stretching exercises.
Eat a meal before exercise to prevent catabolism during exercise, and it should contain both carbohydrates and protein, for example a protein shake with a piece of banana.
It is necessary to exercise correctly and seek the help of a trainer, because exercising with incorrect movements may stimulate muscle breakdown. You can exercise from home by subscribing to our YouTube channel Maroc GYM and watching the exercises properly
We emphasize the idea of not overdoing exercise because it stimulates the secretion of cortisol, which is the most important hormone responsible for muscle catabolism. For clean amplification, you can read our previous article: Clean amplification and its basic rules
3- Correct nutrition to prevent muscle breakdown
You can choose from muscle-supporting protein sources, such as eggs, fish, chicken, and lean red meat, in addition to milk, which provides the body with protein, calcium, and vitamin D.
Choose sources of healthy fats, such as olive oil, nuts, and fish oil, which are rich in omega-3 acids, which scientific research shows are important in preventing muscle breakdown. Learn about the benefits of fish oil in building muscle through our previous article: Fish oil and its importance in building muscle
It is necessary to consume vegetables and fruits rich in vitamins and carbohydrates, and focus on choosing non-starchy vegetables, such as spinach, which is rich in dietary fiber and minerals.
Choose healthy nutritional supplements, such as whey protein, which is rich in essential amino acids, which stimulate the building of protein in the muscles and prevent their breakdown.
4- The correct exercise to prevent muscle breakdown
Lifting weights 5-8 repetitions for each muscle group, that is, exercising enough to build muscle without also stimulating its breakdown.
About 3-5 sets can be sufficient for each exercise.
Limit yourself to exercising 3-4 times a week, focusing on exercising the upper and lower parts of the body through weight lifting exercises, squats, etc.
Do cardio exercises, such as walking, swimming, or running, for a period not exceeding 30 minutes a day.
Ultimately, we recommend that you adhere to the correct nutrition and exercise correctly in order to maintain the muscle building process and achieve the goal you desire from practicing bodybuilding.
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