How to put your body in muscle building mode? The Anabolic Switch

Is there an anabolic switch that you can just turn on like a light switch?
Can you put your body in muscle building mode?

In short, YES!

There is such a slap in your body. This is activated as soon as your body is in survival mode. Now you just have to find out how to put your body into this mode and there you go.

The information you read in this article you have probably never heard of and may go against everything you have known or at least believed you knew.

But don’t be intimidated by new methods, especially if they work. If you want to be successful; you have to exceed certain limits and go a few steps further than the average consumer.

Anabolic and Catabolic

Many misconceptions are surrounding the words anabolic and catabolic. Many fitness enthusiasts think that anabolic means good and catabolic bad, but nothing is further from the truth. To understand what puts our body in an anabolic state; let’s shed a little more light on the dark areas of anabolism and catabolism.

Biologically, your life is determined by your metabolism. A living creature transforms matter into energy and energy back into matter. This is what distinguishes us from machines. Your body is either building up or down every second of your life. It never stands still.

Substances like water, air, carbon dioxide, and waste products are always moving through you – in and out.

Meaning of Anabolic and Catabolic

Anabolic Switch
(Image: Anabolic Switch)

The process by which something is created in the body is called anabolism and the process by which something is removed from the body is called catabolism.

The balance between the anabolic and catabolic states regulates your body fat, muscle mass, the aging process, and health. Both states are vital and work together; they activate and potentiate each other.

Negative feedback

Like many other forces that are necessary to be viable; the anabolic and catabolic processes are naturally regulated by your body; through a mechanism called negative feedback.

Negative feedback is one of the most efficient biological processes that regulate the balance between two opposing forces. Most of our body functions, such as regulating blood sugar, stabilizing blood pressure, assimilation of nutrients, and activating hormone synthesis, are based on negative feedback.

Our body maintains homeostasis (self-regulation) through a negative feedback control system, which continually jumps back and forth between the opposing forces. The anabolic and catabolic processes regulate each other through these numerous negative feedback circuits.

Hormone levels, cellular energy levels, and overall nutritional status are all factors that determine whether your body is building and repairing tissue, or destroying and burning tissue.

Put simply,

  • Anabolism is stimulated by catabolic activity.
  • Catabolism is stimulated by anabolic activity.

Resistance training is a catabolic activity that tears muscles apart. The catabolic activity initiates the anabolic process whereby the body repairs and strengthens the muscle fibers to cope with more stress (resistance) next time.

How can you realize the growth potential?

To maximize growth, you must first activate the hormones that stimulate growth. This hormonal stimulation is the real trigger that sets the anabolic process in motion; and this process is always initiated by fasting or malnutrition.

These two components send a starvation signal which the body perceives as catabolic. To compensate for the lack of nutrition and protect itself from a metabolic breakdown, the body does everything it can to stimulate anabolic activities.

During fasting and malnutrition, a cellular factor cyclic AMP (cAMP) is activated at the cellular level. cAMP activates anabolic stimulating hormones excreted in the brain (hypothalamus) and the pituitary gland.

Studies on fasting/malnutrition

fasting: Anabolic Switch
(Image: Anabolic Switch)

Besides, recent studies have shown that insulin-like growth factors (IGF-1) increase membrane-bound receptors significantly during fasting/malnutrition. This increase is likely a simple biological compensation mechanism that saved people from starvation.

Another study showed that there was a positive link between hunger and growth hormone stimulation.

Our ancestors cycled between periods of malnutrition and overeating, depending on the season and food availability. During human evolution, our body adapted to the given conditions in such a way that if you eat too little food, you can still perform specific tasks without falling over.

So much for the theory. Now we’ll see it all in practice.

Malnutrition, overeating, and exercise force our bodies to start the anabolic process; whereby tissue is repaired, regenerated, improved, and recreated. During the deliberate malnutrition and simultaneous training; the body initiates the anabolic state, and synchronously; the growth activities are maximized through nutrient replenishment and rest.

The undernourishment and overeating cycles can last between 1 and 7 days. With this method, the body is detoxified, which is urgently needed. Liver detox is imperative for adequate steroid hormone production and the correct utilization of nutrients for energy and maximum growth.

Consuming fewer calories than you need- Malnutrition

Malnutrition is a relative term as it is different for everyone. But basically, it means consuming fewer calories than you need or eating less than normal.

Malnutrition
(Image: Anabolic Switch)

For our purpose of activating the growth potential, this means at most eating fruits with a low glycemic index (GI) or vegetables (or drinking their juice) and a little protein for the muscles. It’s best to just stick with the veggies and protein to save yourself the headache about the GI.

You can also drink coffee or tea, but only without sugar and no artificial sweeteners. It would be best if you also avoid industrially processed carbohydrates such as white bread, pasta, white rice, etc. This boosts the insulin level, which inhibits the activation of the growth-stimulating cellular factors.

Eating more than usual- Overeating

Just like malnutrition, this is a relative term that can be interpreted in any other way. What is a lot for one person may be too little for another. In a nutshell, it simply means eating more than usual, i.e., getting a calorie surplus. You should always consider and include all macronutrients: proteins, fats, carbohydrates.

You should eat proteins and vegetables first, these nutrients are the most important for the body, and only then do carbohydrates. Make sure you only consume wholesome proteins such as meat, eggs, and dairy products.

Overeating
(Image: Anabolic Switch)

Of course, the essential fats should not be forgotten, such as flax oil, fish oil, or krill oil, which are rich in omega-3 and omega-6. The essential fatty acids are vital and responsible for cell growth, cell membrane functions, and hormone synthesis.

Periodic overeating signals your body to increase the metabolic rate to cope with the thousands of calories or burn them. After a few such cycles (malnutrition/overeating), your metabolism may automatically increase, and you can consume more foods to accelerate muscle growth even more without gaining body fat.

Exercise on an empty stomach

Exercising on an empty stomach before eating is the most effective way to accelerate anabolic activation while forcing the body to burn fat and inhibit fat storage. People who train immediately after getting up or at another point in time on an empty stomach are in a win-win situation.

To exploit the full potential, you should take all the necessary nutrients required for the anabolic state immediately after training.

The Great Pump

Professional bodybuilders know precisely what this means. The day after the competition, they usually experience an enormous pump.

bodybuilder
(Image: Anabolic Switch)

The term muscle pump stands for the muscle and vein swelling after training, whereby the body looks full, muscular, and more defined.

Before a competition, many bodybuilders who follow a calorie or carb-restrictive diet sacrifice lean muscle mass to look slim and defined on stage. But amazingly, most don’t look their best until the day after the competition.

The reason for this is that the restrictive calorie intake puts your body in a catabolic state. It is precisely in this phase that the body is optimally prepared for the anabolic phase.

As soon as the bodybuilders can eat what the heart desires (excess calories); i.e., immediately after the competition, the body is put into a powerful anabolic state.

The malnutrition/overeating cycle puts the body in a maximally anabolic state, which is precisely what happens the day after the competition.

Anabolic Switch in Practice

Daily cycle:

20 hours of malnutrition and then 4 hours of overeating. It is best to plan the overeating phase immediately after training not to risk muscle loss and provide the body with the necessary nutrients.

Two-day cycle:

1-day malnutrition and one-day overeating. Maybe you plan the undernourishment day on a non-training day to not risk muscle loss, and if you do, I would just increase the BCAA intake.

Three-day cycle:

1-day malnutrition and two days overeating.

Can you build muscle with just three meals?

As you can see, there is a relatively broad scope here.

Just try it out and see how they react. If you have health problems or are taking medication, you should clarify this with your doctor first.

Anabolic greetings

Eating before going to bed, Good or Bad? (Revealed)

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