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Narcissism at the Gym

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Narcissistic personality disorder

Although most individuals have some narcissistic traits, high levels of narcissism can manifest themselves as a pathological form as narcissistic personality disorder, whereby the patient overestimates his or her abilities and has an excessive need for admiration and affirmation.

Campbell and Foster (2007) review the literature on narcissism. They argue that narcissists possess the following “basic ingredients”:

Positive: Narcissists think they are better than others.

Inflated: Narcissists’ views tend to be contrary to reality. In measures that compare self-report to objective measures, narcissists’ self-views tend to be greatly exaggerated.

Agentic: Narcissists’ views tend to be most exaggerated in the agentic domain, relative to the communion domain.

Special: Narcissists perceive themselves to be unique and special people.

Selfish: Research upon narcissists’ behaviour in resource dilemmas supports the case for narcissists as being selfish.

Oriented toward success: Narcissists are oriented towards success by being, for example, approach oriented.

Narcissistic traits

-An obvious self-focus in interpersonal exchanges
-Problems in sustaining satisfying relationships
-A lack of psychological awareness (see insight in psychology and psychiatry, egosyntonic)
-Difficulty with empathy
-Problems distinguishing the self from others (see narcissism and boundaries)
-Hypersensitivity to any sleights or imagined insults (see criticism and narcissists, narcissistic rage and narcissistic injury)
-Vulnerability to shame rather than guilt
-Haughty body language
-Flattery towards people who admire and affirm him or her
-Detesting those who do not admire him or her
-Using other people without considering the cost to them of his or her doing so
-Pretending to be more important than he or she is
-Bragging (subtly but persistently) and exaggerating his or her achievements
-Claiming to be an “expert” at most things
-Inability to view the world from the perspective of other people
-Denial of remorse and gratitude

Hotchkiss’ seven deadly sins of narcissism

Hotchkiss identified what she called the seven deadly sins of narcissism:

Shamelessness: Shame is the feeling that lurks beneath all unhealthy narcissism, and the inability to process shame in healthy ways.

Magical thinking: Narcissists see themselves as perfect using distortion and illusion known as magical thinking. They also use projection to dump shame onto others.

Arrogance: A narcissist who is feeling deflated may reinflate by diminishing, debasing, or degrading somebody else.

Envy: A narcissist may secure a sense of superiority in the face of another person’s ability by using contempt to minimize the other person.

Entitlement: Narcissists hold unreasonable expectations of particularly favorable treatment and automatic compliance because they consider themselves special. Failure to comply is considered an attack on their superiority, and the perpetrator is considered an “awkward” or “difficult” person. Defiance of their will is a narcissistic injury that can trigger narcissistic rage.

Exploitation: Can take many forms but always involves the exploitation of others without regard for their feelings or interests. Often the other is in a subservient position where resistance would be difficult or even impossible. Sometimes the subservience is not so much real as assumed.

Bad boundaries: Narcissists do not recognize that they have boundaries and that others are separate and are not extensions of themselves. Others either exist to meet their needs or may as well not exist at all. Those who provide narcissistic supply to the narcissist are treated as if they are part of the narcissist and are expected to live up to those expectations. In the mind of a narcissist there is no boundary between self and other.

You Need To Eat Lots Of Protein To Build Muscle Myth

Bruno Natural Muscle

The more protein you eat, the more muscle you will build, right? Wrong.

The body only needs so much protein every day; when you surpass its requirements, it simply processes the extra calories the same way it would excess carbohydrate or fat calories. The protein is broken down, and some of it is excreted while some is stored as body fat or used as energy. The requirements for protein are 1.2 to 1.5 grams per kilogram of bodyweight; this amount will ensure that your body is getting enough of the building blocks it requires to create new muscle.

Rather than ingesting too much protein, a better option would be to supplement your diet with good sources of carbohydrates, as they are the body’s preferred source of energy to create the muscle tissue from the protein you took in.

Whatever your goal, many organizations and individuals (particularly within the bodybuilding community), insist on athletes eating an extraordinarily high amount of protein sometimes more than triple the levels typically recommended by international government health boards.

Here are a handful of recommendations on protein intake from multiple sources, from numerous locations around the world. Here they are, in approximate order from least to greatest:

1) World Health Organisation 0.45 grams of protein per kilogram of bodyweight.

2) British Nutrition Foundation 0.75 grams of protein per kilogram of bodyweight.

3) Food & Nutrition Board (USA) 0.8 grams of protein per kilogram of bodyweight.

4) Health Canada 0.8 grams of protein per kilogram of bodyweight.

5) National Health & Medical Research Council (Australia) 0.84 grams of protein per kilogram of bodyweight.

6) American Association of Kidney Patients 0.8 to 1.0 grams of protein per kilogram of bodyweight.

7) Ask the Dietician 1.2 grams of protein per kilogram of bodyweight.

8 ) Journal of Applied Physiology (USA) 1.0 to 1.4 grams of protein per kilogram of bodyweight.

9) Medscape (USA) 1.2 to 1.4 grams of protein per kilogram of bodyweight (for endurance athletes).

10) Canadian Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

11) American Dietetic Association 1.0 to 1.5 grams of protein per kilogram of bodyweight.

12) Medscape (USA) 1.4 to 1.8 grams of protein per kilogram of bodyweight (for bodybuilders).

13) Journal of the American College of Nutrition 1.6 to 1.8 grams of protein per kilogram of bodyweight.

14) Journal of the International Society of Sports Nutrition (UK) 1.4 to 2.0 grams of protein per kilogram of bodyweight.

15) Iron Magazine (USA) 2.2 grams of protein per kilogram of bodyweight.

16) Bodybuilding.com Protein Calculator (USA) 3.3 grams of protein per kilogram of bodyweight.

Weight Training after Breast Cancer Surgery

Women who’ve had breast cancer surgery needn’t avoid weight training for fear of developing uncomfortable swelling in their arm (lymphoedema). New research shows that weight training may actually cut the risk of this distressing condition, rather than increase it, as previously thought.

What do we know already

Most women have one or more of the lymph nodes under their armpit removed during surgery for breast cancer. Without these nodes to drain to, lymph fluid may build up in the soft tissues of their arm, causing swelling, pain, and weakness. This is called lymphoedema.

The risk of lymphoedema is higher for women who’ve had more lymph nodes removed from their armpit. But even when women have had all these nodes removed, most (up to 87 percent, by some estimates) don’t develop the condition.

Nonetheless, women are often discouraged from lifting anything heavy with their at-risk arm, whether that be a child, a shopping bag, or weights at the gym. As a result, many women steer clear of weight training, which means they miss out on the health benefits of this exercise, such as strengthened muscles and bones.

But does weight training really increase the risk of lymphoedema? To find out, researchers have conducted a year-long study of 154 women who’d had at least two lymph nodes removed during breast cancer surgery. The women were randomly split into two groups: half continued their usual exercise habits, while the other half had weight training instruction at a community gym twice a week for 13 weeks. They then continued doing upper- and lower-body weight training on their own for the rest of the year, gradually increasing their weights and repetitions.

What does the new study say?

Women who did weight training were at no higher risk of getting lymphoedema than those who did not do this exercise. In fact, they appeared to have a lower risk.

Overall, 11 percent of women in the weight training group developed arm swelling, compared with 17 percent of those who didn’t lift weights. The difference was even larger for women who’d had at least five lymph nodes removed. Among these women, only 7 percent of those doing weight training developed arm swelling, compared with 22 percent in the other group – nearly a 70 percent difference in risk.

By the end of the study, women in the weight training group were also stronger and had less body fat than those who didn’t lift weights.

How reliable are the findings?

This was a good-quality study (a randomised controlled trial) and it was well conducted. The researchers made sure the women in the two groups were similar in age, the number of lymph nodes removed during surgery, and other factors that could have affected their risk of lymphoedema. And by following the participants for a year, the researchers were able to assess how weight training might affect women over time, including whether any problems might develop.

Still, we need to be cautious about how we interpret these findings. This study was designed to test whether weight training was safe for women at risk of lymphoedema, not to show whether it can lower their risk. So, although the researchers found that women doing weight training were less likely to get lymphoedema, we need additional research to know whether this exercise might help prevent the condition.

Where does the study come from?

The study was conducted by US researchers in Pennsylvania and Minnesota, and was funded by grants from the US National Cancer Institute and the US National Institutes of Health. It was published in the Journal of the American Medical Association (JAMA).

What does this mean for me?

If you’ve had breast cancer surgery, this study provides strong evidence that weight training won’t increase your risk of lymphoedema, as previously thought. This type of exercise might even reduce your risk, although we need more research to know for certain.

What we do know, however, is that weight training can provide other benefits, such as higher bone density, better flexibility, better posture, and increased muscle, tendon, and ligament strength, which can help prevent injury. And you might also like the way weight training makes you look and feel.

What should I do now?

If you’re interested in starting a weight training programme, be sure to check with your doctor first and enlist the help of an experienced fitness instructor to teach you how to do the exercises properly and safely. In the study, women started training using a very low weight (2 pounds or less, which is under a kilogram) and increased the weight slowly, by the smallest possible increments.

From:
Schmitz KH, Ahmed RL, Troxel AB, et al.Weight lifting for women at risk for breast cancer-related lymphedema. Journal of the American Medical Association. Published online 8 December 2010.