4 Things we can learn from Finnish bodybuilders

Summary

A recent study on Finnish physique competitors reveals key insights on metabolism and body composition. It debunks the myth of metabolic damage, showing that changes in metabolism are temporary and related to body mass loss, with recovery post-diet. It highlights how achieving extremely low body fat levels is extremely difficult, and that muscle growth is possible during a calorie deficit, especially for beginners. Additionally, women can build muscle at rates comparable to men, given similar starting points. Overall, the study provides a deeper understanding of the physiological effects of dieting and training.

Takeaways

• 😀 Metabolic damage is a myth; adaptive thermogenesis, a temporary response to weight loss, is more accurate. After recovery, metabolism returns to baseline levels.
• 😀 During dieting, energy expenditure decreases as body mass decreases, particularly muscle mass, but this is a predictable and temporary change.
• 😀 Adaptive thermogenesis is the decrease in energy expenditure beyond what would be expected from body composition alone. This is temporary and resolves once normal body mass is regained.
• 😀 Metabolic adaptation, not metabolic damage, occurs during dieting. There are no permanent negative effects on metabolism from dieting if recovery is managed.
• 😀 Dieting, in fact, often improves health markers like insulin sensitivity, heart rate, cholesterol profile, and blood pressure.
• 😀 It's difficult to reach body fat levels below 5% for men and 12% for women, as this approaches essential body fat thresholds.
• 😀 The study found that male competitors reached 5.6% body fat and women 12.6%, which is very difficult to sustain and is only achievable by elite athletes.
• 😀 Building muscle in an energy deficit is possible but difficult, particularly for advanced athletes. However, some women in the study saw a significant increase in lean body mass.
• 😀 Beginners and intermediate trainees have a higher chance of achieving positive body recomposition during a calorie deficit, especially when their training and nutrition are optimized.
• 😀 Women can respond to training and dieting just as effectively as men. Although women typically start with less muscle mass, the relative muscle growth potential is similar between men and women when starting from the same body composition.

Q & A

What does the study reveal about metabolic damage during dieting?

The study concludes that metabolic damage is a myth. Instead, it shows that changes in metabolism during dieting are temporary and related to energy intake and body composition. The observed decrease in energy expenditure, including resting energy expenditure, is due to the loss of body mass, especially muscle mass, and this returns to baseline once the body recovers.

What is adaptive thermogenesis, and how does it affect metabolism?

Adaptive thermogenesis refers to a decrease in energy expenditure beyond what would be expected based on body mass loss and other predictable factors. This phenomenon was observed in the study, where competitors' metabolism slowed more than expected based on their body mass loss, but it was temporary and reversed once they regained lost muscle and fat.

How does dieting affect health markers according to the study?

The study found that during dieting, most health markers improve. For example, insulin sensitivity improves, heart rate typically decreases, cholesterol profiles get better, and blood pressure may drop. However, mental factors like fatigue tend to be the primary negative side effects.

Is there such a thing as metabolic damage from dieting?

No, there is no such thing as metabolic damage. The changes in metabolism during dieting are simply metabolic adaptations, which are temporary and reversible once the body recovers and regains lost muscle and fat.

What body fat percentage is considered essential for men and women?

Essential body fat levels are typically 3-5% for men and around 10-12% for women. These levels are necessary for the body's basic functions, and it is very difficult, if not impossible, for most individuals to drop below these thresholds.

Can people build muscle while in a calorie deficit?

Yes, it is possible to build muscle in a calorie deficit, but it is difficult, especially for advanced athletes or individuals who are already lean. In the study, women actually saw a significant increase in lean body mass leading up to the competition, showing that positive body recomposition can occur even during a deficit.

What did the study find about the ability to get below 5% body fat for men and 12% body fat for women?

The study found that it is incredibly difficult to get below 5% body fat for men or 12% body fat for women, especially for national-level physique competitors. These levels are close to essential body fat and are generally unsustainable for most people.

How does body composition affect dieting and muscle gain during weight loss?

During weight loss, muscle loss can occur, which leads to a decrease in overall energy expenditure. However, the ability to build muscle while dieting depends on one's level of muscle mass and how advanced they are in their training. For most beginners, body recomposition (gaining muscle while losing fat) is achievable, while for advanced individuals, it becomes more challenging.

Do men and women respond differently to dieting and training?

No, men and women respond similarly to dieting and training in terms of muscle gain and strength improvement. While women start with less lean body mass and are generally smaller, the percentage increase in muscle mass and strength relative to starting body composition is similar for both sexes.

What can we learn from the study about the effects of dieting on immune function?

The study found that immune system suppression was one of the negative effects of dieting. However, this suppression was temporary and returned to baseline levels after recovery, which suggests that any immune system disruptions during dieting are not permanent.