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Over Training Syndrome! How to Avoid Catabolism

by Hector

Over Training Syndrome! How to Avoid Catabolism

Hi Mark

I been following the paleo diet and I feel great. I am 25 years old, but I now feel like I did when I was only 18.

I want to ask if doing 3 days a week of HIT for 20 minutes, and 2 days of compound strength exercise, also for 20-30 minutes (5 days a week) is Catabolic for me?

Over Training Syndrome!
How to Avoid Catabolism

Hello Hector,

You need to maintain a proper balance between stress and recovery.

Most men put way too much emphasis on the former, and not nearly enough on latter.

Why do I say that?

Because strength, muscle, and power are really not built in the gym...

These are all constructed in the hours following your routines, as you eat the right foods, and give your body time to rest, recover, and rebuild itself.

Once you wrap your brain around this concept, you'll find that muscle mass becomes much easier to attain.

Over Training Syndrome!
How to Avoid Catabolism

Let me give you a few examples...

I know a natural bodybuilder who does one, very intense, full body workout a week.

So, for him it's one day on....and a full 6 days off...before he picks up the weights again!

How does this work out for him?

I'll just say this...

Shave all the hair off his body, give him a fake tan, and he'd fit right in on the cover of one of those men's fitness magazines.

Now granted, he's still in his early 30's, and is genetically blessed.

Plus he's got his diet figured out in supreme fashion, but still...

He's doing everything the muscle gurus tell you not to do!

In other words, he doesn't play the 4 routines per week, 3 repetitions per set, push until failure garbage everyone seems to be spewing.

In my book, the above is not sustainable over the long haul.

A rare few may stick it out for a decade or two, but very few will stay with it for an entire lifetime..

And we're looking for life long, sustainable routines in this neighborhood.

Here's another example.

For the last month or so, I've been doing one repetition per set during all my weight routines.

Not the 3 reps that has been preached as gospel for the last 50 years or so.

According to the gurus, I'm missing the boat, selling myself short, giving away my lean body mass.

But guess what?

I haven't lost squat in the muscle department...

As a matter of fact, I've actually gained a bit more definition because I've been on a roll with my diet.

Plus, I've become a master of recovery,


I go to great extremes to mix up my routines to keep my body off balance.

These are the keys to building and maintaining a body you can be extremely proud of.

Over Training Syndrome!
How to Avoid Catabolism

You can get away with your current exercise protocols now Hector, because you're still young.

If you we're closer to 40 than 20, the story would be much different.

Five HIT sessions a week would send a 40 year old into the catabolic zone, real quickly.

And what exactly is the catabolic zone?

If you experience any of the following after your routines, you already know the answer to this question.




Loss of appetite

Frequent injuries

Moodiness and irritability

Loss of enthusiasm for your sport

Increased incidence of injuries

Extreme fatigue, drained, & lacking in energy

Lowered immunity - frequent colds & infections

Over Training Syndrome!
How to Avoid Catabolism

These are the signs you need to watch out for as you progress, Hector.

You may not experience any of them now, but continue on at your current pace, and sooner or later, they will come knocking.

Here's a better plan for you...

3 HIT sessions per week, with 4 days allowed for recovery.

If that doesn't sit well with you, go ahead and bump it up to 4, and you'll be fine.

Just make sure you mix up your routines regularly, to keep your body off balance, and guessing at all times.

Jump to How to Lose Stomach Fat Fast

Over Training Syndrome How to Avoid
Catabolism to Boost Testosterone Levels-Home

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