Metabolic Damage… Overused excuse?
By: Big Lou Uridel
First, I would like to start this article off with a simple statement that I am no medical expert. I would also like to state that most people preaching about metabolic damage online - and how common it is - are also not medical doctors or experts. I will never herald myself out as an expert on something unless I am (like putting dreadlocks extensions in). So please read this for what it is worth. Which is my own research, breakdown and analysis on the overuse of the term "Metabolic Damage".
So you are wondering "Does Metabolic Damage exist?" Well, yes it does. Although, I don't know the actual terminology exists. I believe the term has been too easily assimilated into our everyday fitness lexicon and the true meaning of the term has been blurred.
I recently watched a video made by a young bikini athlete. She stated that she started her prep at 130lbs and dieted down to 105 or so for her stage day. After her show she states that she rebounded all the way to 140lbs. She subsequently claimed she had metabolic damage in the video. This statement sparked debate on both sides of the equation.
I see the term bouncing around the competitive industry like a superball bounces around a 3rd grade gym class. Many competitors feel that because they are unable to lose their weight or stay in contest shape, they have metabolic damage.
I don't believe she or many like her have metabolic damage. Let's look into this a bit deeper.
The human body is extremely resilient and the human metabolism is no exception. Your metabolism can handle a myriad of punishment and take it in stride. Take marathon runners or extreme athletes who push their bodies to the extreme, yet never seem to have issues maintaining their physical stature in their off-season. The fact (yes I used the word fact) of the matter is there are several stages your body will have to go through before it reaches the dire straights of metabolic damage.
Probably the first thing a competitor may encounter would be something called "Metabolic Compensation". Think of all the stress you put your body under during a contest prep. The contest dieting and cardiovascular stress that competitor puts themselves under isn't anything to be taken lightly. Much like anything else in your body, when you put your body under this stress for a period of time it will start to compensate. Think of a shortage of money in your household income. If you have less money, you will save and not spend. Your metabolism can be viewed in a similar light. Your body will go with the ebb and flow and compensate for less calories coming in and more energy going out. Typical symptoms of Metabolic Compensation would be cravings, ups and downs in energy at certain times of the day and hunger.
Now, if you don't address your body's metabolic compensation to your contest prep, your body can fall into a state of "Metabolic Resistance". Basically this is a plateau in your fat or weight loss. In order to make up for this plateau competitors (or their coaches) will cut more calories and add more cardio.
The formula of increasing cardio and decreasing calories in can work for a little bit, but the body will adapt quickly to this change in your prep and try to balance things out. This can typically be seen as getting really hungry as your body reacts to your depleted fat stores and lack of food coming in. You will also get more tired and could be in for that emotional roller-coaster that most people designate to "people getting ready for a show." Ever notice that some people are rock-steady through their prep and others are emotional nutbags? Well, now you know why.
When this goes on for a prolonged period of time, far longer than a 12-16 week contest prep, you could open yourself up for the… wait for it… metabolic damage. *Cue dramatic music*
It is important for me to heavily stress this point and if you only read one paragraph this is the one to read. Metabolic damage isn't when you can no longer drop fat or lose weight. Metabolic damage isn't when you hit a plateau. Metabolic Damage isn't when you rebound from a show, put weight on and then are stuck at a weight (that you happen to be unhappy with).
Listen, you aren't going to look like you did on stage year round. Moreover, you aren't going to look close to what you did on stage for your first show if you made tremendous gains (or losses?) to get there. One does not get a life-long dream physique by dieting hard and training for 12-16 weeks. One gets this life-long dream physique by making complete lifestyle and nutritional changes over the period of several years.
What exactly is Metabolic Damage then? There isn't an actual condition for it. Meaning, when you go to the doctor they probably aren't going to ever say "Metabolic Damage". However, if you were to shut your metabolism down to this level it would be labeled something like this: An extremely hard to reverse condition that basically shuts down several key glandular processes in your body. The hypothalamus, pituitary, adrenal etc… over a series of various levels are literally shut down. It is a very serious health issue.
What would symptoms of Metabolic Damage be? You will pretty much have everything you would experience with metabolic compensation and resistance as well as the following.
You can't lose weight and might even gain weight. You will look puffy like you are holding water. You can suffer with depression. Digestive issues will be abundant in the forms of unable to digest food you are eating (that includes cookies and ice cream that people with what they claim to be metabolic damage have no problems eating). Dry skin, itchy scalp, and lack of thought process are also symptoms. Exhaustion, extreme lack of motivation and loss of libido. Feeling light headed and sensitivity to bright lights. If you are a woman, your period will also be gone or extremely irregular.
Most of the people who cry out METABOLIC DAMAGE really aren't suffering from these symptoms. I have talked to them face to face and the main symptom they have is the inability to lose some stored fat.
Perhaps a good plan of attack would be to not blame your coach for getting you into the best shape of your life for a show and then fall off your contest preparation diet into whatever awaits. The best plan would be to work with your coach for an exit strategy. Set in place a particular exercise, cardio and nutrition plan that will compliment your change in activity and work with your metabolism. ASK your coach and plan for after your show just as much as you plan during your show. Take some responsibility for your own body and don't rely hook, line and sinker that because you have abs and a tight booty they are here to stay!
Now, I know people tell me all the time "But look at someone like Dana Linn Bailey or Sabrina Taylor! They are in shape all the time! Why is it they don't blow up after a show? Well, their last show wasn't their first rodeo. They are also elite athletes who have spent years of proper nutrition and intense training conditioning their bodies into the machines they are. Now, I'm not with Dana on her training sessions or even with Sabrina on all of her sessions. But one thing I do know is they live this as a lifestyle and have spent years making themselves into the athletes they are today.
So, don't blame the fact your bikini perfect body is gone after your 1st (or 2nd?) prep. Give it a few years, and your "off-season" look will be more manageable.
For most competitors your stage day look is there for stage day (and maybe long enough for some good photoshoots after).
Find a healthy medium, be patient… and for GOD'S SAKE… stop blaming it on METABOLIC DAMAGE!!!
