How to Get Stronger Muscles to Lower Type 2 Diabetes Risk
If you’re scared you might develop type 2 diabetes, then you should be working to increase your muscle mass.
Bulking up is not necessary, but the more muscle tissue you have, the more protection you’ll have against developing a prediabetic state. (more…)
Can You Tell a Person’s Health by the Way They Look?
Body positive enthusiasts insist it’s impossible to tell a person’s health and fitness by their looks.
Diseases that Are Caused by Having a Lot of Muscle?
Have you been hearing lately that it’s not healthy to have a lot of muscle?
This isn’t the same as saying that a very muscular person can still be unhealthy. What’s being said is that the actual muscle development itself – can be unhealthy.
The topic that usually brings out this statement is that of obesity being unhealthy.
Perhaps as a subconscious way of softening their admonitions to the “healthy at every size” camp, fitness coaches and trainers then toss in, as an afterthought, something like, “In fact, it’s not just having a lot of fat that’s bad for you, but even having too much muscle can be bad for you!”
There is a popular YouTube personal trainer, who specializes in morbidly obese clients, who has made the statement several times that being heavy with a lot of muscle (rather than fat) can be unhealthy.
He cites the diseases (e.g., stroke, type 2 diabetes, some cancers) that excess body fat can cause, but not surprisingly, never produces a list of medical ailments that significant muscle mass can supposedly cause.
That’s because there aren’t any. But what does a family practitioner have to say about this?
“Just being very muscular is not a major risk — as long as it was done ‘naturally,’” says Susan L. Besser, MD, with Mercy Medical Center, Baltimore; Diplomate, American Board of Obesity Medicine and board certified by the American Board of Family Medicine.
Posts are adding up on social media that having “too much muscle” (whatever “too much” is) is bad for the body.
Muscularity will never negatively affect this woman’s breast, reproductive, heart, joint, bone, intestinal or brain health. Shutterstock/AXL
If you truly believe big muscles are unhealthy, you should peruse medical journals for the causes of the top 10 killer diseases. See what comes up. And what doesn’t.
On what grounds can hypertrophy be unhealthy?
Or is this just a statement used by fitness experts to sound more convincing or relatable to those members of the fat acceptance camp who never weight train?
This Isn’t About Dangerous Performance Enhancing Drugs
“Using performance enhancing drugs or steroids to achieve the muscles isn’t healthy,” says Dr. Besser. These drugs can result in serious side effects.
But steroid use isn’t what this is about.
It’s about the concept that simply having substantial muscle development itself is bad for the body.
Is there a circumstance under which bodybuilding CAN be bad for the body?
“On the other hand, if your bodybuilder is focusing on only one area of muscular development — at the very least, that is unbalanced muscle development and potentially unhealthy, as it stresses the rest of the body by being disproportionate,” says Dr. Besser.
Every so often there is that bodybuilder who neglects what he can’t frontally see in the mirror: triceps and hamstrings.
And we’ve all seen the man with impressive muscle development only in his upper body. Though he trains his legs, they are too “skinny” for the rest of his body.
But these imbalances cannot possibly lead to systemic disease. The “unhealthiness” of a muscle imbalance could lead to soreness, aches, stiffness and an increased risk of musculoskeletal injury.
But certainly the chicken legs on that bodybuilder, or the neglected triceps behind the protruding biceps, will never lead to diabetes, high cholesterol, heart disease, hypertension, GERD or fatty liver disease.
Though the pursuit of hypertrophy may result in an injury, muscle size itself will not raise this man’s risk of disease or sickness. Shutterstock/andrimka
Human Heart Not Designed to Support 300 Pounds
In general this is true. But what if the 300 pounds is on a very tall bodybuilder who has low body fat?
You cannot possibly compare this man to a 300 pound woman who’s 50 percent body fat and only 5’4.
© Lorra Garrick
Additionally, most bodybuilders are well under 300 pounds. Even Lou Ferrigno (former Mr. Universe who played the Hulk in the TV series “The Incredible Hulk”) was around 275 at a height of 6’5, which is very tall for a competitive bodybuilder.
You can’t compare the heart of morbidly obese model Tess Holliday with the heart of a 6’7 strongman athlete.
What about the typical gym rat with major hypertrophy?
He may be around 240 or 250 and have a low body fat percentage. He may appear to be 270 in a photo due to enormously developed muscle, but actually be only 220 because he stands only 5’8.
But remember, his heart is trained to efficiently respond to physical stress and isn’t surrounded by a gelatinous layer of yellow fat as would an obese person’s.
If the typical muscled gym rat “has a healthy lifestyle with a mostly whole food diet, gets good sleep and does aerobic exercise in addition to static exercises (muscle building) to keep his cardiovascular system healthy — he is not ‘unhealthy’ and isn’t at significantly increased risk — as long as he maintains his exercise routine,” explains Dr. Besser.
What about those gigantic men who hold world records in various strength feats?
If they ever develop heart disease, diabetes or cancer, have a heart attack or stroke – you can be assured that the amount of muscle mass played NO role in the development of these conditions.
In a reality show about record-holding strongmen performing new feats of strength, their diet was briefly discussed: 10,000 calories a day.
They were shown gorging on unhealthy food. Later in the episode one was shown smoking a cigar.
It’s habits such as these that are high risk factors for disease. The size of one’s biceps or quadriceps play no role in sickness.
• There is zero evidence that muscularity is “unhealthy.” A muscular person may have a health problem, but not because they are muscular.
• “That’s not healthy” applies to what a person puts INSIDE their body (e.g., excessive sodium, excessive sugar, trans fats, liquor, smoke).
Dr. Besser provides comprehensive family care, treating common and acute primary conditions like diabetes and hypertension. Her ongoing approach allows her the opportunity to provide accurate and critical diagnoses of more complex conditions and disorders.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/ALL best fitness is HERE
What a Dent in the Middle of the Tongue Means
When you stick your tongue out, do you see a dent near the middle?
Perhaps the dent or depression is there only when you stick out your tongue. (more…)
Plus Size Women: Don’t Be Offended by Workout Form Advice
Though it’s not known just how many plus-size influencers become irate when followers point out mistakes in their workout form and how to exercise with better technique, at least one made the news in late July, 2019: Whitney Way Thore.
Being that there are quite a few plus-size and even morbidly obese influencers, we have to believe that Thore isn’t the only one who became offended at followers or transient visitors to her Instagram account giving her advice on workout technique.
It’s logical to assume that most of these sincere givers of advice are personal trainers or very experienced with strength training.
Who wouldn’t welcome what seems like sensible advice? Now, if the advice sounds nutty, then of course, ignore it.
But if it makes you think, “Hmmm, that makes sense,” then why get upset?
As a former personal trainer, I myself wouldn’t mind some unasked-for advice on my deadlift form – being that I’ve been stuck at the same weight for months.
In a squat video posted by Thore, she even admitted to the unsteady form. This is kind of like a subtle way of seeking advice!
Yet she was offended. I read the advice; it was correct. And her form WAS bad.
Though she attributed this to her large stomach, this doesn’t mean she couldn’t benefit from some pointers!
Another plus-size influencer who expressed offense is Anna O’Brien. However, the weightlifting move she posted was that of a spontaneous decision to hold up several people at once.
A number of posts showed genuine concern over her knees and back with this stunt.
After posting snide responses to a few of these posts, O’Brien posted that she was blocking the unsolicited advice and warned that any future posters of such advice would get blocked.
Though O’Brien pointed out that the stunt was a whim and not a recurring routine, we have to wonder why the concern over her knees and back distressed her.
Plus-Size Influencers Are Not Unique
As far as being “criticized” for workout technique, plus-size Instagrammers are not unique.
Certainly, it should dawn upon them that MANY Instagrammers – from stick-thin to rippling with muscle, from young to old, from beginner to seasoned bodybuilder – have received unsolicited advice on their workout technique.
The two moves that get the most attention, as far as form, are the back squat and deadlift.
Deadlift
However, followers or visitors who just happen to be personal trainers will also easily spot poor technique in the weighted walking lunge, biceps curl and pushup.
Thore went as far as pointing out a (alleged) peculiar phenomenon: Fat people are criticized for not exercising, but then when they do, they are criticized.
Nobody criticizes fat people for embracing the concept of exercise.
But when a personal trainer or strength-and-conditioning coach spots poor form in a video – it’s their nature to post some advice.
This isn’t a criticism of the individual’s obesity. It’s merely some helpful tips!
Why is it difficult to believe that these same advice-givers would also offer some pointers to a thin person who’s executing poor or unsafe technique?
A personal trainer, coach or experienced strength-training enthusiast is either helpful or they’re not.
They’re looking at the form and technique, not the size of the person’s thighs or waist.
Nobody’s saying that plus-size people shouldn’t exercise. In fact, any fitness enthusiast will tell you that EVERY BODY needs to exercise.
If you’re a plus-size influencer who receives unsolicited advice on how to properly do a certain exercise – see this for what it actually is: helpful advice from an individual who’s passionate about fitness for any body.
That same person very likely gives out unsolicited advice to thinner people as well.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
Why Your Knee Keeps Hurting Even Though You’re Physically Fit
A physically fit person who regularly works out should not have recurring or chronic knee pain.
• Do you have a dull but annoying ache just underneath your knee cap? (more…)
Can a Root Canal Cause Facial Twitching?
If you’re experiencing facial twitching prior to a root canal, it can be explained by anxiety.
But what about twitching of your face after the root canal treatment? (more…)
If You Grind Your Teeth at Night You May Have Sleep Apnea
If you’ve been grinding your teeth overnight (bruxism) you should undergo testing for obstructive sleep apnea.
Left untreated, sleep apnea can lead to very serious health problems. (more…)
Predator Luring a Child with “Your Mom Is Hurt, Come with Me.”
Predators will sometimes try to lure a child by saying their mother was in a terrible car accident and that he’ll drive them to the hospital.
Here is how to teach your child not to fall for this rather common trick that predators use on kids, even teens.
Sometimes the lure involves another family member, not necessarily the mother of the child.
For instance, the predator may already know (by secretly observing the child at school or at a park) that the targeted victim has a brother or sister.
He then tells the potential victim, “Your little brother got hurt really bad riding his bike. Your mom sent me to take you to the hospital because she’s already there.”
Predators Use a Variety of Lures on Children and Teens
The “sick” or “injured” one is not the least bit uncommon, but you can train your child to recognize this ruse for what it really is: a man’s attempt to abduct and brutalize a child.
Parents Have Passwords for Many Things
Why not also have a password for your child?
“A password should be given to the child only, and the child should be told not to go with anyone [including women] unless they repeat that word,” says Dr. Shani Verschleiser, founder and CEO of Magenu, a non-profit organization that creates and implements educational curriculums dedicated to empowering children in personal safety and awareness.
It’s astounding just how many parents have not established a code word (“mommy code” or “our code”) for older kids.
The password should be easy for a child to remember, and impossible for a stranger or even someone known to the family to figure out.
What if you really DO get injured or fall ill?
Tell your child that if you’re ever sick or injured and in a hospital, and if you send someone to bring her there, you will give the password to that adult.
Say, “If I’m well enough to instruct someone to pick you up, I’m well enough to give that person the secret code.”
But also explain to your child that when a parent or other family member gets injured or suddenly sick, sending some stranger to drive the child to the hospital is NOT the way things usually work.
Rather, the driver will be someone whom the child already knows – very very well, such as an aunt, older cousin, good friend of the injured’s, or immediate neighbor.
What the Child Should Tell the Stranger
Explains Verschleiser, “If someone says come with me because your mom is sick, the child should say, ‘I need to call my dad/grandma/sister, etc., first.”
Prepare your child that the predator will respond with, “There’s no time; your mom’s really sick and needs to see you right away.”
Your child must be prepared to counter this by repeating boldly, “I need to call someone I know first.”
However, it would be a lot easier if you simply drilled into your child to bolt from anyone offering a ride to see “your sick mommy.”
And of course, a request for the password should send the predator speeding off in a panic.
Run for Your Life
The child should not wait to see how the stranger responds to “What is the secret code word?”
The child should immediately bolt from the scene, being that you will have already taught him or her that the injured mother lure is just that: a lure by a predator.
Nevertheless, tell your child that the stranger has one second to say the password. ONE SECOND.
If the predator has already stepped out of his vehicle, he could grab your child after she asks for the code word.
Though establishing a code word is crucial, it’s also important to drill into your child to simply sprint away from any stranger – male or female – who starts telling them, “Your mother was in a really bad car accident. She sent me to drive you to the hospital.”
JUST RUN! No time for code words!
Reassure your child that if you’re well enough to send someone to give you a ride, you probably aren’t that seriously injured, and hence, the worst case scenario – if the stranger is legitimate – is that your visit with your injured or sick mother is a little bit delayed.
But WOULD you send someone to drive your child to the hospital?
Explain that if you’re ever in a hospital, that you’d never enlist in a stranger for transportation in the first place:
“I have friends and family members who can drive you to see me if I’m ever in the hospital. Why would I send a stranger to do this?” This question will get your child really thinking.
Ask him if it makes any sense that you’d send a stranger instead of someone he knows well. Let him reflect upon this.
This reflection will strengthen his “stranger danger” radar.
Have him write out three reasons why it makes absolutely no sense for you to send a stranger to drive him to the hospital.
This writing project will instill more effective radar because it will force your child to think critically and analyze.
Don’t Be Afraid to Outright Warn Your Kids of Ruses that Predators Use
Tell your child outright, point-blank, that predators sometimes use the “sick or injured parent” trick.
If your child is old enough to be walking alone on a sidewalk or playing unsupervised at a park, then it’s time to do some talking.
“A child can be taught about the dangers of sex offenders in a non-threatening way,” says Dr. Verschleiser.
“Explaining that these people exist and have a sickness and therefore we have to protect ourselves is perfectly acceptable.
“A child who is naïve about these facts is definitely a much easier target and those whom predators look for. They are master manipulators. A child needs to be armed with the facts in order to navigate the world around them safely.”
Kids who’ve been prepared, says Dr. Verschleiser, will make better choices and not panic as quickly.
“However, this is the type of topic that needs to be reiterated at different times and role played out. This way it will be with the child and they can pull up that information when it is needed.”
Conduct this training session during a time and at a location where you’ll be free of interruptions and distractions.
Be persistent and repetitive with these guidelines for teaching your child not to be tricked into accepting a ride from a stranger because “mommy’s been hit by a car and is in the hospital.”
