The Male Self-Image

Men have dominated the fitness industry like in every other sector of life in the past. It is no mystery that the male body has been exponentially getting leaner and bigger. The common gym rat is bigger andmore defined than physique competitors in the silver era of bodybuilding (previously known as physical culture). As the decades passed, bodybuilders got bigger and leaner. That evolution in bodybuilding slowly transformed into hardship for many men that try to come half ways close to those physiques portrayed on television and on social media. A ‘never ending battle against yourself' has been the doctrine made popular by fitness authorities to motivate and inspire. However, this has created unrealistic expectations on what the male body should be. Lean oversized bodies have been normalized to the extent that addressing this pressing issue is perceived as unimportant and irrelevant. But on the contrary, body dysmorphia and eating disorders are more prevalent in the male body today than ever before.

Social media and the very nature of American culture, “bigger is better”, drive the notion of the pseudo male physique. The body heavily portrayed in advertising is that of a six-foot plus man shirtless with fully visible six-pack abdominals, wide back and chiseled chest. As an exercise physiologist, many of my clients/patients dream of having a physique along those lines. Jokingly responded, “well, I can’t make you taller.” But on a more serious note, I rephrase their physique goal into a more objective manner. For example, to achieve the stereotypical “fitness model” physique that means that you would have to be below 10% body fat to have fully noticeable abs, BMI of 25-28 (indicating large amount of muscle mass), waist 32”, chest 45”, and arms 5” greater than neck circumference. Often I have to explain to my clients that their goal might not be realistic due to their age, height, and bone structure. Educating men on what is possible is a baby step into changing the expectations set by the mainstream.

But Coach, are you saying that bodybuilding is bad? No, I do not think that bodybuilding is a bad sport. Bodybuilding has done a lot of good for fitness in America. However, dietary practices are not healthy and they often lead to eating disorders such as the bulking and cutting method. I am fully aware that overeating and then starving might give you results, but I firmly know that that is not the best way to keep most of the muscle you earned with sweat and blisters. Bulking and cutting (prepping) should not be so drastic. If bodybuilding is your passion, I recommend seeking other ways to maximize your muscle growth. Understanding how to use your naturally produced insulin to build more muscle, controlling cortisol to promote recovery, and how to use your volume of oxygen consumption and digestion to prevent losing muscle during your prep. This way year after year your muscle matures and you keep progressing year after year. Progressing and looking consistent throughout the years prevents men from developing body dysmorphia, avoids anxiety, and improves self-esteem.