I was wondering what you opinion is about the “Set Point” idea. I have heard this spoken about before. That the body has a weight at which it will automatically gravitate toward and it is difficult to drop below.
I seem to hit a sticking point at 154. I have been on my diet and training quite hard and I cannot seem to drop below 154. Could it be a “set point” or is my body just adapting to my diet and exercise program…
There is indeed a “metabolic set point” your body has established; this isn’t a myth or a point of contention among those who know what they’re talking about anymore, the physiology behind it is well studied. It regulates bodyfat, muscle mass, etc. to within about 10% of this point pretty effectively. In order to progress beyond this point and establish a new one, you do have to spend some time doing some pretty intense dietary monitoring/training. It has been my experience that how long it takes to shift the new setpoint down or up is HIGHLY individual (and this makes sense given how differently people’s hormonal systems respond to things).
Just as a for example:
I left high school at 150.
3 months later I was at 160.
5 months later I seemingly jumped to 180 overnight (the time period was about a week I believe, been a while).
I stayed at 180 for about 4 months until I went on the Mike’s Roast Beef diet and went up to 200. Going from 180 to 200 took about 3 months, though the scale showed the change happening in about 2 weeks.
The whole time I maintained roughly the same bodyfat except for 180-200. Right now I’m working on getting the 200 a little leaner.
Angelbutt came into college at a pretty high bodyfat, then she started lifting with me. Even though she was working hard and keeping her diet in order, it seemed to stay the same for about 4 months. Then, over the course of about 2 weeks, she got visibly leaner (we didn’t do calipers, but my visual and tactile estimation is 3-5% lower). She then stayed at about that BF for about 6 or 7 months, getting very gradually leaner (maybe 1-2% the whole period), and recently her abs have become more visible with a few weeks of sprint training.
I guess the moral is hang in there and keep working hard and eating well and you’ll get a bit leaner. You may want to incorporate a greater volume of training for a while in order to accelerate shifting the set point though. What’s your current training like?
Have a good one,