The Naked Truth About Body Image

Take a quick glance at the covers of health magazines for men or advertisements for cologne, men’s skincare products, or exercise equipment. It’s hard not to find a picture of a guy whose perfectly (albeit airbrushed) torso is laid bare for all to see. The message is clear: muscularity equals masculinity. Even some children’s toys are getting in on the game. When I was a kid, G.I. Joe and other action figures looked fit but also realistic. Action figures today look like they have been doing some serious steroids or are struggling with muscle dysmorphia.

Often called “bigorexia” or “reverse anorexia,” muscle dysmorphia is something you don’t want to toy with. Men who struggle with this form of body dysmorphic disorder are obsessed with the idea that their body is too small or not muscular enough, even if others may see them as being in great shape or well-built. They spend a lot of time in front of the mirror obsessing about their bodies, in the gym, trying to “fix” their bodies and trying to avoid social situations because of their bodies. They are terrified of being seen as too small, so they wall themselves off from life. Studies show that muscle dysmorphia is associated with higher rates of depression, anxiety, substance use, and even suicide risk.

Social media, despite all of its benefits of helping us stay connected, also plays a part in body image disturbance. It’s too easy to spend hours scrolling through image after image of athletes, actors, models and just about anyone else you can think of who has the kind of body you wish you had. Body comparing is a trap, a sort of self-torture that can leave you believing the toxic message of “I’m not enough.” Guys are told through the images that we see that the “perfect” and “ideal” male body is one with chiseled chests, big biceps, and six-pack abs. And the images we see in our culture impact the image we see in the mirror.

Research bears this out, as well. Several studies examining body image issues in males have found the following:

• Over-exercising among men is associated with obsessive feelings of inadequacy, unattractiveness, and failure;
• Regardless of body satisfaction level, after viewing slides of a male model, men experienced an increase in body dissatisfaction;
• Regardless of body satisfaction level, after viewing slides of themselves, men reported increases in body dissatisfaction and mood disturbance (e.g., depression, anger, anxiety);
• The drive to be more muscular in young men has been associated with low self-esteem, emotional instability, and perfectionism.

There is absolutely nothing wrong with working out and staying fit. The medical and mental health benefits of regular exercise are well documented. But it’s important, however, to know the difference between healthy versus compulsive exercise, especially when you consider that compulsive and excessive exercising is a common gateway to an eating disorder for some males.

What does overdoing it in the gym look like? Some warning signs to consider include:

• Neglecting school, work, family, friends, and dating to spend more time exercising;
• Feeling upset or guilty if a workout is missed;
• Exercising even though you are ill or injured;
• Exercising as a “permission” to or “compensation” for eating (e.g., exercising in order to eat dessert or because you did eat that dessert);
• Worrying about weight gain or muscle loss on non-workout days;
• Excessive body checking and weighting yourself;
• Going well beyond what is required for a particular sport training.

If you or someone in your life can identify with some of these, don’t panic. It doesn’t necessarily mean you or they have a full-blown problem. It does mean to be aware and work to keep things in check. Put some boundaries in place and have realistic training expectations. You don’t want your exercise regimen to spiral out of control.

As a therapist, I have worked with numerous guys of all ages over the years who struggle with body image issues. I share with my clients that working towards balance is the key. Balancing a drive to be fit without going into overdrive to be perfect. Balancing your pursuit of physical fitness with also developing your mental and emotional fitness. Balancing your relationship with your body and exercise with your relationships with your friends and family. Balancing the gym with work or school. It’s also about acceptance, accepting that you are enough, accepting that your body is something that contains you; it does not have to define you.

So, as things heat up, take the heat off of yourself. Chill out, put on that swimsuit, and dive into some summer fun. Let go of trying to achieve the unachievable—that so-called “ideal” body that society tells us will bring us sustained happiness. It won’t. Because at the end of the day, no-body is perfect!