Bodybuilding: The Art of Discipline in Combating Obesity.

Obesity is a widespread issue that demands a difficult approach to conquer. Bodybuilding offers a rewarding solution, as it combines physical conditioning with essential elements such as nutritional education, body image awareness, and psychological strengthening. Unlike many traditional methods that focus on weight loss alone, bodybuilding provides a holistic approach that participates in both physical transformation and mentality improvement. This sport requires dedication, discipline, and consistency, not only in training but also in maintaining a well-balanced diet and a positive mindset. By focusing on building a well-sculpted physique, bodybuilding addresses obesity at its core, promoting healthier habits, improved self-esteem, and a more comprehensive approach to personal well-being. Obesity is an epidemic that can be solved by bodybuilding.

Over time, obesity becomes its own lifestyle, als well as bodybuilding does. The difference between the two is with obesity, the lifestyle is unhealthy and unethical. This mainly consists of unhealthy binging and restrictive movement. With bodybuilding, proving that the more physical your body becomes, the healthier you become is the golden standpoint.  Exercising not only increases muscle growth, but allows you to become more flexible and aids in reducing the risk of diseases. The devastating truth is when the vast majority of overweight individuals don't exercise properly or regularly, they're at a higher risk for diseases, which is why exercising is extremely significant for the body (NIH, health risks). Obesity is associated with long-term health issues such as chronic inflammation, joint pain, and swelling, which significantly increase the risk of further complications. Research indicates that “exercise is one of the most effective treatments, as it can enhance mood, alleviates pain, and improves flexibility” (NIH, Health Risks). Excess body fat causes additional stress on the joints, potentially leading to metabolic changes that elevate C-reactive protein (CRP) levels in the blood, (NIH, Health Risks). These inflammatory markers are likely to remain high until weight loss is achieved. Regular exercise and weight reduction have been shown to substantially lower joint pain and other adverse health effects associated with obesity. The severity of obesity directly correlates with increased stress and strain on the joints. Engaging in regular exercise not only promotes weight loss but also significantly reduces inflammation related to obesity. Bodybuilding, on the other hand, is a disciplined sport that not only aids in reducing inflammation and weight loss but also promotes a lifestyle centered around healthy living practices.

Weight management can be significantly improved by understanding and applying the importance of macronutrient balance. A diet focused on macronutrients, such as carbohydrates, fats, proteins, and calories, can effectively support weight loss, decrease obesity-related diseases, and improve overall health (NIH, Health Risks). Research indicates that people who follow a well-structured macronutrient plan are more likely to achieve weight reduction and experience better health outcomes (NLM, 2019). Each macronutrient plays crucial roles in bodybuilding and maintaining an improved or stable lifestyle. Carbohydrates, for example, are essential for providing energy during exercise. Proper carbohydrate intake helps prevent fatigue, ensuring that individuals can maintain their exercise routine and continue to burn calories effectively. Fats, often misunderstood, are also very important. Healthy fats contribute to brain health, aid in nutrient absorption, and help reduce inflammation (NLM, 2019). Fats are necessary for a balanced diet and can assist in managing obesity-related inflammation. Calories are a measure of energy, and managing calorie intake is crucial for weight control. Consuming the right amounts of calories ensures that the body has the energy needed for daily activities and weight management. Protein, critical for muscle repair and growth, is especially important. Amino acids consumed from protein help repair and replenish muscles, which is essential for maintaining a healthy weight and preventing obesity, (NLM, 2019). The nutritional principles in bodybuilding are challenging but help individuals learn to balance macronutrients in a way that supports weight loss, improves health, and maintains a sustainable, healthy lifestyle.

Bodybuilding offers a holistic approach that can be beneficial for managing obesity and psychological strengthening. Physical inactivity and obesity are often linked to depressive disorders and other psychological issues, which can negatively impact the overall well-being and quality of life. As demonstrated in research, “there was a significant positive correlation between fitness concept and emotion regulation ability and all dimensions (Oxyford, 2022).” Bodybuilding is a sport that combines intense physical training with psychological challenges. It focuses not just on physical appearance but also the mentality required to achieve and maintain a well-proportioned physique (JEN, 2021). This focus on body image can sometimes lead to body dysmorphia, where individuals struggle to recognize their progress despite visible changes. This especially occurs when a previously obese individual starts to train and critiques themselves as if they’re still overweight when they’re not. This can be mentally challenging, but overall rewarding. Managing obesity involves a long-term commitment to lifestyle changes, which can initially induce anxiety, especially for those new to healthy habits. Early stages of weight loss efforts tend to start with minimal results, leading to frustration and depressive feelings. The time  between effort and visible progress can increase body dysmorphia and challenge mental health. However, the overall outcome of bodybuilding offers a much more valuable achievement for overcoming these challenges. By setting and achieving these goals and sticking to a structured routine, individuals can build a stronger mindset and improve their overall mental health. Therefore, the strategies and mindset consumed through bodybuilding are not only effective in the physical outlooks of obesity but also in psychological wellbeing by promoting discipline and emotional strength.

Bodybuilding is such an effective approach to managing obesity, as it promotes significant fat loss through the required level of training. Research shows, "each period has a specific spectrum of intensity load, total training volume, and exercise type (multi- or single-joint), (BMC 2021).” This study explains the hardships of bodybuilding and how challenging it can be for those who are obese.The exercises aren’t only challenging, but are unordinary and demanding, requiring a vast variety of divergent thinking. The sport is swayed by the number of sets and reps completed. The slang “reps” is determined by the number of exercise movements performed, while “sets” define the quantities as a whole until a break is taken in between. Typical workouts are completed in three sets of ten, or three sets of twelve in each exercise. In bodybuilding, the numbers vary from five sets of fifteen or two sets of fifty, and so on. The diversification in the exercises pushes the limits of physical endurance and encourages progressive overload, where increasing the number of sets, reps, and weights over time leads to greater muscle mass and enhanced fat loss. Especially for individuals dealing with obesity, the discipline in bodybuilding helps by incorporating diverse and challenging exercises. Bodybuilding not only aids in fat loss but also in the development of sustainable, healthy lifestyle practices.

In entirety, the structure created from bodybuilding proves to be transformative in correlation to obesity. As noted, “this aesthetic system includes artistic creation, performance, appreciation, interpretation, criticism, evaluation, and the varying roles the bodybuilding act plays in participants' lives and society as well, (Orejuela 2005).” For individuals struggling with obesity, the discipline alone from the sport of bodybuilding can be life-changing. The sport's routine and difficulties provide a diligent mindset and lifestyle that extends beyond exercise to influence overall lifestyle choices. The sport's growing popularity worldwide, with numerous organizations and competitions, proves the love and impact it leaves. "A central aspect of this has been natural bodybuilding’s emergence and development as a competitive sport" (Liokaftos, 2018). Overall, bodybuilding not only aids in physical transformation but also supports mental well-being. It turns exercise from a habit or something dreaded into a lifestyle change, offering significant benefits for those managing obesity. This sport saves lives.

References 

 BMC Sports Science, Medicine and Rehabilitation (2021). Bodybuilding, dietary supplements             

  and hormones use: behavior and determinant analysis in young bodybuilders.

https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00378-x

 Hunter, Sheena A. "Not Simply Women's Bodybuilding: Gender and the Female  

            Competition Categories." (2013). 

 Journal of exercise and nutrition. (2021).  Amateur Bodybuilders and Their Perceptions of  

           Supplements: A Qualitative Analysis. 

https://journalofexerciseandnutrition.com/index.php/JEN/article/view/103

 Liokaftos, Dimitrios. "Natural bodybuilding: An account of its emergence and development as    

             competition sport." International Review for the Sociology of Sport 54, no. 6. (2018).

 National Library of Medicine. (2019). Nutrition Recommendations for Bodybuilders in the  

 Off-Season: A Narrative Review. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/

 Orejuela, Fernando. "The body as cultural artifact performing the body in bodybuilding culture

/." (2005.) Indiana University. 

Oxford academic. (2022). RESEARCH ON THE DEVELOPMENT OF BODYBUILDING OF 

  UNIVERSITY STUDENTS IN NINGBO FROM THE PERSPECTIVE OF SPORTS 

  EMOTION REGULATION PSYCHOLOGY.  

https://academic.oup.com/ijnp/article/25/Supplement_1/A104/6633485

U.S. Department of Health and Human Services. (n.d.). Health risks of Overweight & obesity - 

niddk. National Institute of Diabetes and Digestive and Kidney Diseases. 

https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/health-risks

Franz Kafka and Bodybuilding.

Franz Kafka was a 20th century German author who composed several earnest short stories in relation to human absurdity. As a child, he and his family were isolated from the rest of the surrounding German minority, causing him to feel very sheltered and uncentered from his surroundings (NIH, 2005). Obtaining a degree in law, which appeared rather boring to Franz, he spent the majority of his time writing (American Purpose, 2024). Suiting him well, he wrote about human absurdity. At a young age, he developed insomnia and dealt with a great deal of depression (NIH, Oct 2005). Franz was a very unordinary human. He struggled with anxiety and once had suicidal thoughts (NIH, Oct 2005). The sport of bodybuilding teaches you how to overcome the fear and insecurity, which Franz suffered with. With all of the obstacles he struggled with, he would understand the hardships between mental and psychological strengthening in bodybuilding.

In the world of Franz Kafka, his life seemed often challenging. His stories, filled with surreal and nightmarish scenarios, depict a life surrounded in the absurdities of existence and the hopelessness of human struggles. Surprisingly, Kafka’s existence shows a noticeable resemblance to the modern pursuit of bodybuilding—a sport filled with discipline that, on the surface, seems like a world apart from society. As noticed, “the key figures in his stories are healthy men, who, however, are weakened by their mental state” (NIH], 2005). Bodybuilding is such a profound sport that strengthens the mind by creating such a defined discipline, (Oxyford, 2022). Kafka would have improved his mentality by becoming introduced to this sport and its hardships, as it could bring him a piece of mind for how cluttered he was. 

Without bodybuilding, physical inactivity could lead to depressive disorders and psychological hardships, which Kafka struggled with. The sport itself impacts the mind so intensely by following its strict workout regimen and nutrient intakes, that it teaches the athlete to find discipline and work with it. Engaging in these weightlifting and intense training exercises tend to strengthen the body and mindset. The routine of setting and exceeding personal records in weightlifting, instills a growth mindset, enhances problem-solving skills, and the ability to cope with challenges both in and out of the gym. The achievement of goals provides a powerful sense of accomplishment, further strengthening mental well-being, (Oxyford, 2022). A closer study reveals that both Kafka’s life and bodybuilding are defined by relentless struggle, profound self-doubt, and a life filled with struggle and almost fulfilled transformation.

Kafka’s life was a continuous struggle against the enemies in his own mind and social expectations. As he once mentioned, “I am a cage, in search of a bird” (Goodreads, 2024). This portrays the mindset of someone who is sheltered and needs to find the light at the end of the tunnel. For Kafka, “searching for the bird” describes an excuse for distraction in the dark world he was filled in. On the other hand, bodybuilding could be the bird, the distraction. Bodybuilding provides such a focused and constructive outlet that can distract the mind from the dark place it’s hiding in. The intense demands of weightlifting and training requirements shift the mind from its anxiety and stress. As bodybuilders fixate themselves in their routines; whether it’s intense training, tracking macronutrients, or striving to achieve their goal, they engage in a form of mental escape. The focus on the challenging tasks, can relieve the mind from its outside negative thoughts or worries. Moreover, the structure of bodybuilding alone could have been Kafka’s escape from the world, to relieve his mind from the internal fears of commitment.  

Kafka’s life was overshadowed by an expected sense of explanation and expectation. He felt like he was expected to provide and perform everything on his own. A lot of this expectation came from his father. As mentioned in the Metamorphoses, he wrote “Letter to My Father.” He gave this letter to his mother to deliver. (She never did so.) “In this letter, Kafka laid all his anxieties, frustrations, and obsessions'' (American purpose, 28 Jun 2024).” His father’s harsh criticisms weighed heavily on him, often depleting his sense of creativity and increasing his depression, (American purpose, 28, Jun 2024)”. Similarly, bodybuilders are known to respond to high expectations. They are often judged not only by their physical appearance but by the intensity and discipline of their efforts. While he struggled with companionship from his family, he could have benefitted from the distraction of bodybuilding and its new outlook of discipline.

Kafka’s characters and settings in his stories seem to experience a profound sense of alienation—detached from their surroundings. Noticed in the Exhibition, “he transforms Prague into an imaginary topography. The city takes a step back, and is no longer recognizable by its buildings, bridges and monuments” (Jan Trakal, 2014). He takes away anything that brings meaning and life to the setting and tends to just show the simplicity of the picture. He brings out so much darkness and sorrow into his stories which also describe his life and personality. This alienation can be similar to the bodybuilder’s relationship with their own body, describing a source of pride and disconnection. The constant evaluation and critique of one’s physique can mirror Kafka’s portrayal of alienated settings from their own struggle to reconcile with their inner selves from external perceptions, (Oxford 2022). Bodybuilding strengthens the body and mindset as a whole but also struggles with the disconnection Kafka dealt with. Kafka would have been able to relate to the sport alone with the difficulties it takes to reach the goals before achieving them.

Despite his fragility mindset and psychological struggle, Kafka’s literary work reflects an internal conflict and portrays his search for meaning and self-improvement, (Kristine Thorsen, 2018). This struggle mirrors the bodybuilder’s journey of an unyielding battle against physical limits and self-imposed obstacles. Disregarding its physical focus, bodybuilding also embodies the quest for meaning. The desired result of physical perfection can be seen as a challenging accomplishment. Bodybuilders often seek not just physical transformation but a deeper sense of achievement and identity. Their relentless training and discipline could also reflect an adventure for meaning in their own lives, following Kafka’s own personal struggles. Both Kafka’s literary struggle and the bodybuilder’s physical obstacle represent a search for something beyond the goal, a find for personal truth and self-understanding. Throughout Kafka's lifetime, his existential challenges caused him to form a dark barrier and a sense of alienation and absurdity. With the discipline of bodybuilding, we can uncover a shared relation between struggle and drive to seek fulfillment in both bodybuilding and Kafka. With everything he struggles with, bodybuilding is a sport that Kafka would have not only understood and related to, but would have improved his mentality and psychological strengthened his mindset.

 References 

BMC Sports Science, Medicine and Rehabilitation (2021). Bodybuilding, dietary supplements             

and hormones use: behavior and determinant analysis in young bodybuilders.

https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021- 00378-x

Experience the Exhibition. Franz Kafka Museum 2014 ; Author: Jan Trakal.

https://kafkamuseum.cz/en/

Franz Kafka, the Eternal Son: A biography. By Peter-André Alt

translated by Kristine Thorsen. (2018). Northwestern University Press.

Franz Kafka > Quotes. (2024). Goodreads, Inc.

https://www.goodreads.com/author/quotes/5223.Franz_Kafka

Kafka, Franz. “The Metamorphosis” (Oct, 1, 1915).

National Library of Medicine. (Oct, 2005). Franz Kafka (1883-1924).

         https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2639911/

Oxford academic. (2022). RESEARCH ON THE DEVELOPMENT OF BODYBUILDING OF 

  UNIVERSITY STUDENTS IN NINGBO FROM THE PERSPECTIVE OF SPORTS 

  EMOTION REGULATION PSYCHOLOGY.  

https://academic.oup.com/ijnp/article/25/Supplement_1/A104/6633485

The Metamorphoses of Franz Kafka. Centenary reflections on a posthumous nonpareil.  American purpose. (28 Jun 2024). John G. Rodden. 

https://www.americanpurpose.com/articles/the-metamorphoses-of-franz-kafka/

U.S. Department of Health and Human Services. (n.d.). Health risks of Overweight & obesity - 

niddk. National Institute of Diabetes and Digestive and Kidney Diseases. (Oct, 2005).

https://www.niddk.nih.gov/health-information/weight-management/adult- overweight-obesity/health-risks

Reflective Essay

I began this course my second year after graduating from high school. As English has always been a subject I'm fond of, I was nervous from the challenge college level writing would bring. Not only has this class improved my writing skills, but it has also impacted my social life. The ability to be able to critically evaluate my own skills by reviewing examples, along with receiving supportive feedback has improved my writing and communication skills. This class improved my mentality, by teaching the importance of giving and receiving constructive criticism. 

This class focuses on a variety of writing skills between epidemic and reflective essays alone. Before this course, I did not know what epidemic meant from an essay standpoint. Especially with receiving criticism, my knowledge has now advanced. I have been pushed to explore new techniques and perspectives, focusing on an academic outlook. I found myself improving in advance writing with gaining the confidence in the ability to challenge myself. While I used to take pride in my writing, I now understand the importance in receiving and using constructive feedback.

One of the most significant benefits this class brought me has been the development of my writing and communication skills. I was a little nervous that communicating online would be a challenge. Although, receiving feedback online has given me a new perspective and a new way to learn. Typically I am a hands-on learner and I learn best when someone physically shows me. But with the physical perception, I have now learned to write well and accept new challenges.

Personal growth in this class has also been extremely empowering for me. Previously my writing used to lack personal touch. However, after plenty of peer reviews and criticism, I learned to grow and find my own unique voice and style. I used to struggle with subjective writing and choosing topics, but now I have learned that I can write about anything I put my mind to. During project one, choosing my own topic was challenging. Therefore, after I finished the essay and received my feedback, I learned that if formatted correctly, writing about anything is possible. In project two,  having to add an author with the initial subject was difficult. I was not familiar with the author that I was writing about. Further along into the essay, I learned that collaboratively, it is possible.

The impact this course brought, extends beyond my writing experience. It has taught me to articulate my thoughts more clearly. This course introduces other subjects beyond my comfort zone. Speaking about absurdity alone, I have been taught subjects that I never knew the true value of. It brought a fast variety of emotions with a knowledge in intellectual development. 

In conclusion, my English composition class has been an extremely beneficial experience. Equipping me with the essential skills in writing, critical thinking, and receiving feedback, I found a growth in not only my knowledge, but my voice. It has shown me how English impacts my everyday life. I am deeply thankful for the opportunity to take this class and how enriching and empowering it has been throughout the last 5 weeks.