ATHLETE COLUMN
HENNIE KOTZE
THE BODYBUILDER ’ S WINTER SURVIVAL GUIDE
Winter can be a tough time for competitive bodybuilders . Low body fat levels mean we feel the cold more acutely , and the restrictive diets and hard training means our immune systems are already overloaded which makes us more susceptible to the colds and flu viruses that do the rounds at this time of year . The best way I combat these factors is by staying indoors as much as possible . I like staying at home as it lets me focus on my competition prep . However , I don ’ t shy away from social settings , I just limit unnecessary trips to public places to reduce the potential of exposure to nasty bugs and the cold .
When I head out or to the gym I usually don ’ t overdress , but make sure I wear layers to adjust my body temperature as required . When I head to gym I will have
HENNIE SAYS
“ To help boost my immune system I usually add a few supplements to my regimen such as vitamin C and D , green tea , zinc and I get regular beriglobin shots .” two layers – a sweater or jacket , with a shirt or vest underneath . After a warm up I will shed the warmer layer and train in the shirt or vest . I will always take off all sweaty clothing when I ’ m finished and I try to lower my body temperature before I leave the gym , especially if I train in the morning or evening . I like to sit on the couch in the gym for a few minutes after my session to do this . Once that has happened I put something warm on and leave the gym . I also wash my hands regularly , particularly after visiting public places or after training .
To help boost my immune system I usually add a few supplements to my regimen such as vitamin C and D , green tea , zinc and I get regular beriglobin shots . In terms of my diet I like to add more oily fish to boost my vitamin D intake . I also keep red meat in my diet for the extra zinc it contains , and eat a bit more sweet potato as it is a beneficial food to help your mucosal lining – an important barrier against infection . I also use more garlic as it boosts the immune system , and add in additional sources of vitamin C such as dark leafy green veg and fruits .
Lastly , it is important to get enough rest and sleep as that is when your body recovers optimally . If I do feel like I am getting sick I will continue to train if the infection is above my neck , but I avoid cardio . I also monitor my heart rate and try to keep it down during training to not stress my system . If I have a fever and the infection spreads below my throat then I will take time off .
JOHAN ‘ BOSSIE ’ BOSHOFF
IS FASTED STATE CARDIO THE WAY TO GO ?
If you want to incorporate fasted state cardio into your training regimen you must first find out if it is the right method for you . Fasted state cardio is basically when you wake up and head straight to the gym to get in 30 — 60 minutes of cardio to melt stubborn body fat . This must happen before you sit down to eat your breakfast in the morning . The rationale behind this is that you ’ ll be using stored fat for energy . Some bodybuilders believe that they will lose muscle mass with this approach so they avoid this method altogether . Others believe that it helps them tap in to that extra stored body fat more easily before a show . This strategy has therefore become popular with some bodybuilders and other fitness athletes who are striving to get as lean as possible before a show .
Fasted state cardio , however , will do nothing for you if you burn off extra calories and then you go and eat more calories during the day than what you have burned off in the morning . Either you want to burn off extra weight around your stomach , lower back or glutes or you want to build muscle mass . If you put in additional effort daily to grow
“ FASTED STATE CARDIO , HOWEVER , WILL DO NOTHING FOR YOU IF YOU BURN OFF EXTRA CALORIES AND THEN YOU GO AND EAT MORE CALORIES DURING THE DAY THAN WHAT YOU HAVE BURNED OFF IN THE MORNING . “
bigger muscles then fasted state cardio is definitely not the way to go . However , if you want to lose weight it could help you reach your fat loss goal .
In terms of muscle loss , I believe you can limit this effect if you do the cardio at a moderate intensity . If you still feel that it will hamper your gains you might consider taking some BCAAs or a reliable whey protein powder before your session . Also , remember that frequency and intensity are important factors to consider if you want to incorporate it into your training . Before adding this type of cardio to your routine you must also take a good , hard and honest look at your diet . If you are doing a show , I believe it is best to do cardio in short , frequent stints rather than longer marathon sessions that could make your more catabolic . It is also a good idea to drink water during your cardio sessions to prevent extra fatigue . At the end of the day I believe that proper planning prevents poor performance . If you are prepping for a show and you feel you are not going to hit your target weight you need to push yourself harder without destroying your hard-earned muscle . Size matters ! But what to do and when to do it will always be a balancing act ... Thankfully this gets easier as you gain experience and learn more about your body .
108 Muscle Evolution