The metabolic tomb is a difficulty to lose fat in people who suffer from it, discover how you can identify if you suffer and how to get out of it.
You may have never heard of this concept, but the truth is that it is quite common and occurs mainly when following a regimen for fat loss without the information necessary to carry it out correctly.
The metabolic or colloquially known tomb as adaptive thermogenesis is for all those who even without Bionatrol Keto Burn Reviews knowing of its existence, the worst situation they can face when they undergo a process of body transformation.
The reason why it is presented is precisely because of a diet low in carbohydrates and fats for a long time . It is mainly characterized by developing a notable slowdown in metabolism , which translates into a greater difficulty in losing fat in people who suffer from it . Hence the title of the article, do you exercise a lot, eat well and rest, but still can’t burn fat? Then it is very likely that you are suffering from adaptive thermogenesis.
However, that is not a matter to worry too much, because getting out of it is as easy as falling into it , you just have to follow certain advice that we will discuss later. But before going to it, you have to understand what this dark condition consists of so that you can avoid it and follow an appropriate transformation plan in which the body does not suffer any unfavorable reaction to achieve the most optimal results in the least possible time.
The metabolic grave or why you can no longer lose fat
In order to explain this in a more detailed and understandable way, we must understand what the three pillars that lead us to an ideal body consist of.
It is clear that for the loss of fat mass one must undergo an exercise plan , but at the same time, take adequate breaks and above all, follow a balanced diet and of course, low in calories. And when I say low, I don’t mean to starve yourself, but rather, to a diet in which the body can continue to receive all the necessary nutrients to function properly, while the progressive and prolonged fat loss may be possible . If we quantify this caloric deficit, we could say that losing between 500 and 1000 calories (in this case only if what is done is known) is the best way to structure a diet so as not to suffer secondary risks.
Nowadays, getting food is much easier, it doesn’t take more than 2 minutes to go to the kitchen to enjoy any snack at any time. Unfortunately (at least for health) we live in a time when we consume more energy than we spend, which leads to the accumulation of fat. So what happens when we go on a diet? As I mentioned, the body does not see it as the simple fact of “being on a diet”, but as a shortage of food that must be fought.
During this caloric deficit, the body begins to undergo many hormonal changes, perhaps the one that we must take into account is the decrease in leptin, the hormone that controls appetite and that literally tells the brain to what extent to stop eating. And that’s not all, but to combat that “threat” [lack of food] the basal metabolism is slowed down, so the amount of energy required to stay in shape will be much smaller, making it very difficult or even impossible to be able to burn fat even while in caloric deficit and constantly exercising.
What to do if I have fallen into the metabolic tomb? Can you get out of it?
To continue explaining this in more detail, let’s imagine Ana.
She is a 21-year-old girl who is 165 cm tall and weighs 72 kg. It is clearly a fairly high weight and the worst is that he has never done any physical activity.
Knowing these data and applying the Harris-Benedict formula, we can calculate that Ana’s basal metabolism is as follows.
Taking into account the physical activity is null, then we multiply the 1485 calories by 1.2, resulting in 1782, which are the calories that Ana must consume to maintain her current physical state.
That said and getting to work, Ana begins to follow a 1780 calorie eating plan, being that to enter a caloric deficit she begins to exercise, burning approximately 500 calories a day, which is recommended to lose fat without damaging the Health.
During the following six weeks Ana has begun to notice results which is very happy, because she is already closer and closer to her goals. However, Ana has prolonged her caloric deficit for a long time, which her body already begins to resent. Without realizing it, she has entered the metabolic tomb and then those 500 calories that used to burn fat now are no longer enough. Throughout other weeks, Ana realizes that she has not had any type of progression. When consulting with the doctor, they explain the risks of adaptive thermogenesis, and how it can be solved.
The metabolic tomb as a reason not to lose fat … or lower body requirements
Evidently Ana has entered the metabolic tomb, but it is because she has followed the same deficit over two months, however, it should also be clarified that if we pay more attention, we can deduce that as body weight is lost, metabolism Basal also becomes less demanding, but being demanding does not mean that it is slow.
After six weeks, Ana already weighs 65 kilos, this means that her maintenance calories will be much lower, that is 1415 calories. Of course, compared to 1485 is not much, besides that if we add that now Ana already practices sports regularly, so her metabolism has accelerated and now she must consume 1945 calories, which is much more compared to when she started.
But what would have happened if Ana’s case were different? Let’s imagine the following scenario
It’s been 4 months since Ana leads a totally different lifestyle. Currently she weighs 60 kilos but has never practiced any exercise. Your basal metabolism is now lower due to your lower weight, that is, you should now ingest 1638 calories to maintain your weight.
Up to this point there are several harmful factors. If you want to continue losing fat without exercising (which is not recommended at all) then you should eat less than those 1638 calories, which she does not know, which by having the same intake, then it will make your progressions slower. That will trigger the following factor: nutritional deficiency. Ana would be receiving fewer vitamins and minerals than her body requires, which will not only make her enter the metabolic grave, but will also put her overall health at risk, being more likely to get diseases from having a weak immune system.
But all this, what is it going to? Mainly this I have explained to understand that if you have stopped losing fat does not necessarily mean that you are in the metabolic tomb, but that you may not have adjusted your caloric needs based on your new records, so before concluding the worst, explore All possibilities.
So how do I know if I’m in the metabolic grave?
Sooner or later, adaptive thermogenesis or metabolic tomb hits us all once we are on a diet, so you have to be very careful when planning a regime and if possible, always have the advice of a professional Bionatrol Keto Burn specialized nutrition health.
If even after having spent several weeks and you have recalculated your energy needs based on your new statistics but still you can not lose weight, then it is very likely that you are in the metabolic tomb.
How to get out of the metabolic grave?
The most important point of this situation is knowing how to react to it. The main thing is not to lose your temper and know that it is a problem that has the solution.
The importance of “refeed” or “cheat meals” for fat loss
This is where the “Refeed” or Feedback comes into play, if we use a literal translation. Refeed is part of the plans that all experienced athletes carry when it comes to losing fat.
It basically consists of a key point of the regime in which maintenance calories (or perhaps a little more) should be consumed so that the body understands that the threat of food shortage has passed and that it can start the metabolism again . In the case of athletes, refeed is applied once every week and is totally different from what a normal person who is suffering from the metabolic tomb would follow.
In this case, the refeed must be followed for a full week and the calculation of maintenance calories must be done again, also taking into account physical activity. If for example you must ingest 2100 calories to stay, but you subtract 500 calories lost in physical activity, then you must ingest 2600 calories to be in refeed. Some even exceed that limit by 100 or 200 calories.
During this time it is very important to consume all kinds of food, especially high-glycemic fats and carbohydrates to reactivate the production of leptin.
And yes, it is very likely that during this time you can gain some extra weight, because although you ingest your maintenance calories, by having a slowed metabolism, these calories really are less than those indicated by the Harris-Benedict formula. But do not worry, that in the long run, it will be better to earn about 500 grams in the following weeks to continue progressing and so it is much easier to achieve the established objectives, both to have a more pleasant aesthetic, but above all, enjoy a greater Health.
Weight training to gain muscle
If you do not train with weights you will not have results, that simple. However, if your goal is not to gain large amounts of muscle mass, you should at least be aware of the importance of having an adequate percentage.
We know that the muscles allow us to have a better health because it involves tissues with which it is possible to make even the most basic movements of the body, such as walking, running, lifting fallen objects to the ground, etc. And not only that, we have talked about it several times, but it is always important to keep it in mind: Muscle is a metabolically active tissue. In other words, the muscle demands energy, so the more muscle amounts, the greater the energy expenditure or basal metabolism of the body.
If you have never been to a gym, do not worry, you can read our article on the Tips for your first day in the gym, or you can even do bodyweight training in the park of your neighborhood, where there are surely necessary tools to start your crusade to start the metabolism again. Push-ups, chokes, squats, strides, reverse paddles, irons, among others, are excellent exercises that you can use to gain muscle mass. If you do not know how to structure it, here we have an excellent routine that will help you burn fat and gain muscle. It is a 6 circuit training with which you will activate the body, in addition to that it is excellent to start if you had never before performed a type of anaerobic exercise.
Do not worry if you are a girl and think that with that you will gain large amounts of muscle, for nothing. One of the reasons that muscle growth is encouraged in lush amounts is due to the production of testosterone, a hormone that women manufacture at intimate levels. While you may notice changes, all of them will help you improve your aesthetics, having a more defined body, but above all, healthy.
HIIT and intensity variations
While cardio is an effective method to lose fat, the truth is that it is not the best. There are many disadvantages that revolve around this type of training, such as that energy consumption only happens during the time that the exercise is performed, in addition to that it involves a fairly significant joint wear, and finally, adaptation. Think, as you exercise, your body adapts. Imagine doing an hour of cardio every day; At first you probably spend about 400-600 calories, but in a few months, running at the same intensity, you will only spend about 150-200 calories at the same time.
This is due to adaptations, because exercise is no longer an effort for the body, so it becomes more efficient in energy expenditure. This analogy will give you a fairly approximate idea of what all this means: Think of your trained body as a car fresh out of the agency. In the first months, the car will have a fairly efficient fuel consumption, that is, it will not spend so much gasoline. On the other hand, there are cars that have been running for a long time and are not properly maintained. In this case, it would be an untrained body, obviously, being not in the best conditions, you can easily realize the large amounts of gasoline that the car spent, even after small periods of use.
So how to make a trained body spend more energy? The answer is simple: increase the intensity. With the traditional cardio, the heart beat works at 60% of its maximum capacity, while in an intense cardio workout, it can be raised to 90 or 100% of the maximum capacity. Working at these intensities not only helps you spend more calories on training, but also after you finish, due to the COPD effect produced in which oxygen consumption rises, causing the body to spend more energy to transform it into carbon dioxide . Literally, with COPD you can burn more calories even while watching TV, and its effect can last for up to 24-36 hours. If you want to know more about this,