The Catabolic Spiral -

[Guest guest]

I read through your earlier posts. You need to stop focusing on weight loss and

gain some muscle. By cutting your calories and doing so much cardio, you're

losing the very thing that would make your metabolism faster and lower your

percentage of body fat.

I read this last night, and it was such a good explanation that I saved it. It's

almost like a scary bedtime story. Be good, or The Catabolic Spiral will get

you!

~~

Fist of all, when your body is not being " loaded " with weights (like when you

train with low weights and high reps), and does not have enough fuel ( like when

you cut back on carbs), your body starts burning muscle for fuel as it tries to

make up for the calories it is not getting. Here's what actually happens.

As you know, your body looks at muscle as a liability because it consumes so

many calories to maintain. When you cut back on carbs and increase cardio, your

body starts consuming its fast-twitch fibers (the valuable size and strength

fibers) as it preserves the slow twitch fibers it needs to do the cardio. And

long duration aerobics produces cortisol, a catabolic agent that breaks down

muscle proteins. Worse, as your strength diminishes due to less fast-twitch

fibers, the amount of weight you can lift decreases. With less load, your body

starts dumping even more muscle as it perceives it as unnecessary. This is known

as the dreaded catabolic spiral. Just look at marathoners, their body has

literally eaten itself alive.

~~

I think that you've micro-managed yourself into a corner. The low calories

combined with extra cardio make it impossible for your muscles to do their

thing. Now, I love cardio. I do quite a lot of it actually, but I eat enough

calories and carbs to support it.

I wouldn't suddenly stop the cardio and increase your calories. Start with one

or the other. Either keep eating what you are now, and drop the extra cardio. Or

keep the cardio and begin adding a little more food.

Body for Life as written was designed for fat loss while maintaining or gaining

lean muscle. The changes you've made to it promote muscle loss and undercut its

effectiveness. So, I guess my advice is to re-read the book and get back to

basics. :-)

Re: Free Day Question

I'm with you on this one... I'd love any help. I've been counting

calories trying to loose. I'm on challenge 5 now and stuck at 20%

body fat. I've been here at 20% since July! I would too LOVE

recommendations on getting back to basics.