We are all too familiar with the pathology of Anorexia Nervosa and the driving feature of over-evaluation of body image. Often this over-evaluation is reinforced by the activity of scrutiny - often looking in the mirror and focusing on what are thought to be the worst body features.
Is self-scrutiny in the mirror reliable? Differences between the subjective beliefs of anorexia sufferers and the consensus view of others (objective reality) leads us to conclude that it is not. Why is this?
The image we see in a mirror is actually half the size that we are (try getting someone to stick tape on the mirror image at the top and bottom and then measure it). The brain compensates for this by "doubling up the image". There are degrees of distortion in the processing, more so when pathology is present. "Bad" features become magnified. In addition, there will often be variation in mirror images depending on lighting, the mirror surface, reference points in the reflection, mood of the observer etc.
In body building we sometimes see the reverse of anorexia (in which the sufferer sees their mirror image as being fatter than it really is). In body building the goal is usually to grow larger, in terms of musculature. A body builder desperate to gain weight may look into the mirror and despair at the perceived muscular atrophy. Nothing seems to be growing - indeed everything seems to be shrinking. Whereas the anorexic is likely to restrict calorie intake even further, the body builder is likely to train even harder and longer. The net result of this will be over-training thus inhibiting the processes of recovery and growth.
In such cases, more reliable methods of gauging progress might include:
1. Photographs
2. Measurements
3. The appraisal of others
Continual progress can be ensured if the body builder:
1. Accurately assesses caloric needs for weight maintenance and then increases by roughly 20%
2. Consumes protein equivalent to 2g per kilogram of lean body weight
3. Ensures adequate supply of other macronutrients (carbohydrates and "good" fats)
4. Progresses training at each workout (increase resistance or reps within the target rep range; at times decrease rest; range of motion and repetition rate can also be manipulated).
5. Strictly adheres to correct exercise technique, generally adopting full range of motion and a controlled, smoothe, rep speed.
6. Rests sufficiently between workouts. generally keep resistance works to less than an hour and take at least one day off between workouts.
So what is to be done with mirrors?
If body-checking becomes problematic use mirrors solely for checking clothing coordination, hair and face. Remove any extraneous mirrors. Focus on the training and on maintaining adequate nutrition. Rely on the feedback of others and occasionally (monthly?) get someone to take your measurements.
Unless you are a driven, competitive level, body builder, don't set your sights on future gains. Enjoy the training, enjoy the journey, and most important, maintain a balanced life that doesn't solely revovle around your physique. Train with prescribed regularity and eat to match. If that's in place, quit worrying and let things take their course.
Is self-scrutiny in the mirror reliable? Differences between the subjective beliefs of anorexia sufferers and the consensus view of others (objective reality) leads us to conclude that it is not. Why is this?
The image we see in a mirror is actually half the size that we are (try getting someone to stick tape on the mirror image at the top and bottom and then measure it). The brain compensates for this by "doubling up the image". There are degrees of distortion in the processing, more so when pathology is present. "Bad" features become magnified. In addition, there will often be variation in mirror images depending on lighting, the mirror surface, reference points in the reflection, mood of the observer etc.
In body building we sometimes see the reverse of anorexia (in which the sufferer sees their mirror image as being fatter than it really is). In body building the goal is usually to grow larger, in terms of musculature. A body builder desperate to gain weight may look into the mirror and despair at the perceived muscular atrophy. Nothing seems to be growing - indeed everything seems to be shrinking. Whereas the anorexic is likely to restrict calorie intake even further, the body builder is likely to train even harder and longer. The net result of this will be over-training thus inhibiting the processes of recovery and growth.
In such cases, more reliable methods of gauging progress might include:
1. Photographs
2. Measurements
3. The appraisal of others
Continual progress can be ensured if the body builder:
1. Accurately assesses caloric needs for weight maintenance and then increases by roughly 20%
2. Consumes protein equivalent to 2g per kilogram of lean body weight
3. Ensures adequate supply of other macronutrients (carbohydrates and "good" fats)
4. Progresses training at each workout (increase resistance or reps within the target rep range; at times decrease rest; range of motion and repetition rate can also be manipulated).
5. Strictly adheres to correct exercise technique, generally adopting full range of motion and a controlled, smoothe, rep speed.
6. Rests sufficiently between workouts. generally keep resistance works to less than an hour and take at least one day off between workouts.
So what is to be done with mirrors?
If body-checking becomes problematic use mirrors solely for checking clothing coordination, hair and face. Remove any extraneous mirrors. Focus on the training and on maintaining adequate nutrition. Rely on the feedback of others and occasionally (monthly?) get someone to take your measurements.
Unless you are a driven, competitive level, body builder, don't set your sights on future gains. Enjoy the training, enjoy the journey, and most important, maintain a balanced life that doesn't solely revovle around your physique. Train with prescribed regularity and eat to match. If that's in place, quit worrying and let things take their course.
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