Gluten Intolerance Misdiagnosed

Time for some myth busting!

Here is an interesting factoid: The vast majority (approx. 92%) of people who claim they are intolerant to gluten are actually misdiagnosed. And always by people who were self-diagnosing.

For years many people - including scientists - thought that gluten was causing gastrointestinal distress to people who were intolerant of it, including people with celiac disease and people who don't have celiac disease.

But it did seem suspicious that there were so many people who did not have celiac disease who were claiming that gluten was giving them gastrointestinal distress

In reality gluten is a fairly harmless little protein.

Along came Peter Gibson, a gastroenterologist, who thought the number of gluten intolerant people was suspicious and decided to do a lengthy study, which he has published. The study is called "No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates."

In other words, people who claimed they were gluten intolerant and did not have celiac disease, had been misdiagnosing themselves and the gluten was having no effect on them whatsoever.

During his study only 8% of participants exhibited gluten-specific effects on their health. The other 92% of "gluten intolerant people" were completely unaffected by gluten.

Upon further investigation it was discovered that the 8% of participants who were effected ultimately had celiac disease and didn't know that they had it.

Now you might think, oh well, it is just one study. Maybe it wasn't that meticulous... Well as it turns out the study was so meticulous that Gibson collected the poop (all of it, not just samples) of all of his test subjects during the study. Each participant was fed a carefully designed diet for days so that the only food going in was carefully measured and controlled for the amount of gluten and FODMAPs* in the food. It was one of the most meticulous studies you will ever see.

So here is the real issue... If you think you are intolerant to gluten, have yourself tested!

Chances are likely you are in the 92% who thinks they are intolerant to gluten, but more likely have a food allergy to something other than gluten.

Celiac disease is a serious disease and you need to be tested to see if you have it. Don't just stop eating gluten because it is the latest diet fad and you think you "might be sensitive to gluten".

* For note taking purposes you might also wonder what are "fermentable, poorly absorbed, short-chain carbohydrates"... Well, they are Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”, better known as FODMAPs. They’re short-chain molecules you find in pretty much everything food wise. And their connection to gastrointestinal distress is pretty well established in medical science, being that they wreak ungodly fecal hell on those suffering from irritable bowel syndrome.

In other words, the people who are misdiagnosing themselves just have irritable bowel syndrome. Which is pretty common apparently, and many people don't know they have it.

So really 92% of the time it is people with irritable bowel syndrome who are intolerant to FODMAPs who are claiming they are intolerant to gluten. The next time you meet someone with gluten intolerance, ask them if they got tested for celiac disease. If they don't have it, then they probably just have IBS and have been self-diagnosing themselves.

So there you go, myth busted.

If you think you have celiac disease, go to a doctor and get tested because it is a serious illness. Otherwise stop making such a fuss and pretending to have something you do not.

Frequently Asked Questions about Whey Protein

Below is a list of Frequently Asked Questions about Whey Protein - and their corresponding answers.

#1. Does Whey Protein Have any Side Effects?

Whey protein is found in milk. There are no documented side effects provided a person does not have an allergy to dairy proteins or does not need to restrict dairy products for medical reasons. If you are allergic to dairy proteins please consult with a physician prior to consuming any type of whey protein.

#2. There are so many different kinds. Which Whey Protein Supplement is right for me?

When it comes to choosing a whey protein supplement that's right for you there are two main things you need to take into consideration: budget and quality. There are 3 main types of whey protein available:

    Whey protein isolate - the most pure form of whey protein - more expensive.

    Whey protein concentrate - not as pure, slightly higher fat & lactose - cheap.

    Whey protein blend - a mixture of isolate and concentrate - moderately priced.

Obviously, the more pure and high quality the product is then the higher the price tag will be. This is why whey protein isolate is the most expensive form of whey protein. But you get what you pay for, pure whey protein is literally zero fat, zero carbs and zero lactose. It's the highest quality protein and will give you the most protein per serving with the least amount of calories. So if you have the money to spend, then whey protein isolate is the best quality protein available.

#3. What are the Pros and Cons of Whey Protein Isolate?

Pros of Whey Protein Isolate:

1.     Purest form of whey protein available
2.     Fat free, lactose free, carb free
3.     Excellent amino acid profile
4.     More protein per serving
5.     Ideal for both muscle building & fat loss

Cons of Whey Protein Isolate:

1.    More expensive than concentrate & blends.

#4. Which whey protein brand name company is the best?

There isn't a "best". That is like asking which clump of sand is best. Sand is sand. Whey protein isolate is whey protein isolate, it is chemically no different from other whey protein isolate.

However when it comes to whey protein concentrate and whey protein blend, there will be definite differences in purity between different companies because they will be filtered differently and some concentrates will be higher quality than other concentrates, and the same goes with blends.

For someone who is looking for weight gain - muscle mass - they might want the concentrate or blend because it will give them more energy during their exercise routine. For someone who is actually looking to LOSE weight, but wants to gain muscle while shedding fat, they might want to pick the isolate instead - or if they feel they need more energy, the concentrate.

So it isn't a matter of which is the best brand name company, it is a matter of which product suits your needs in terms of protein, energy and price.

A quick rule of thumb, the bigger and shinier the container, the more likely the contents are overpriced. Myself, I whip out my smartphone and start doing protein per price calculations with the calculator on my phone.

#5. What are the Pros and Cons of Whey Protein Concentrate?

Pros of Whey Protein Concentrate:

1.     Well priced, with 5lbs starting at under $30
2.     High in amino acids
3.     Great for muscle building

Cons of Whey Protein Concentrate:

1.     Higher in fat and carbs than whey protein isolate
2.     More calories per serving coming from fat

#6. What are the Pros and Cons of Whey Protein Blends?

Thankfully there is some middle ground - Whey protein blends, as the name suggests, is literally a blend of whey protein isolate and concentrate. Roughly half and half, depending on the company. By doing this, supplement manufacturers have found a good middle-ground between price and quality.

Not all protein blends are created equal though. Some have more isolate than concentrate, and vice versa. So like I said earlier, now is a good time to get out your calculator and do some calculations to determine the price per protein.

Pros of Whey Protein Blends:

1.     Good mix of isolate and concentrate protein sources
2.     Great value for money
3.     Excellent amino acid profile
4.     Less fat/carbs/lactose than whey protein concentrate
5.     Loads of brands to choose from

Cons of Whey Protein Blends:

1.     More fat/carbs/lactose than whey protein isolate
2.     Some blends contain a lot of whey protein concentrate

#7. Can I mix whey protein with other supplements?
Yes of course. Whey protein goes well with a whole host of supplements. A few examples are creatine, dextrose and glutamine. In fact, the uptake of protein can be improved by combining it with high GI carbohydrates. This produces an insulin spike that delivers nutrients to muscles faster than water or milk.

However what really matters is what your goals are. If your primary goal is to add on muscle, then you need to learn more about whey protein and the other supplements you are using to see how each works independently.

#8. How much protein should I take?

How much whey protein you need is completely dependent on your weight, exercise level and goals. No 2 people are the same. Bodybuilders generally consume between 1 and 2 grams of protein per pound of bodyweight per day - but to be fair, not everyone is a bodybuilder and doing that much exercise. If you are an average joe who is trying to put on extra muscle, 1 scoop is probably all you need.

#9. When is the best time to take whey protein?

When you take whey protein depends on your goals. Whey protein is fast digesting, so it's ideal for when you need it quickly. The most common times whey is used is first thing in the morning, after sport or training and sometimes before exercise. So you can mix it with milk, water, yogurt - I even enjoy mixing it with my cereal and milk in the morning to make my Kellogg's Vector flakes taste chocolaty.

#10. Will whey protein help me lose weight?

More likely you will add weight first - as you put on more muscle weight.

However assuming you are exercising, especially cardio exercises, adding whey protein to your diet will add more muscle mass to your heart and lungs and give you a greater endurance.

And greater endurance means you can run faster for longer periods of time - which will ultimately burn more calories and shed fat. Thus yes, whey protein can help you lose weight - but only in combination with regular cardio exercises.

Studies have also  found that individuals who combine diets with leucine rich protein foods, like whey protein, and exercise have more lean muscle tissue and they lose more body fat. As they lose fat their metabolic rate increases and they naturally burn more calories each day. Another way that whey protein helps manage weight is by promoting satiety, or a feeling of fullness.

#11. What is better, whey or casein protein?

Whey protein has the highest BV value, and is the richest source of BCAAs of any protein. This means it is far superior to any other type of protein for muscle building, weight loss and general health. Casein protein has its place though. Casein protein is absorbed much slower by the body (up to about 7 hours). This means it's ideal for a "night time" supplement, taken before bed. Bodybuilders and professional athletes have used casein for decades as a slow release protein to repair muscle tissue during sleep.

Thus for best results, use whey protein in the morning, before and after workouts, and consume casein protein as part of your evening meal.

#12. Is whey protein OK for vegetarians?

    Absolutely. Whey protein is an ideal protein source for vegetarians who include dairy products in their diet. However for vegans, who don't consume dairy, they won't like where the source of the whey is coming from: Dairy farms.

#13. Is whey protein easy to digest?

Whey protein is water soluble and a very easy to digest protein. It quickly enters the body to provide the important essential amino acids needed to nourish muscles and other body tissues. This is one of the reasons it is a common ingredient in infant formula and protein supplements for medical use.

Some people also make granola bars, biscuits and cookies using their whey protein. There are lots of recipes online for you to browse.

#14. Can whey protein harm my kidneys?

No. Bodybuilders frequently consume up to 500g of protein per day for months - even years. There is no scientific evidence that this ridiculously high protein intake causes kidney problems. (Although there is evidence of bodybuilders taking steroids, and that DOES cause kidney problems and all sorts of other problems with internal organs.)

For animals studies have shown that animals with high protein intakes (like cats, dogs, bears and other carnivores) they don't suffer kidney damage for the first half of their life time. The kidney damage they sometimes suffer later in life is more closely linked to aging and getting older.

High protein intake may be hazardous only for individuals who have abnormal kidney function or kidney disease, and the reason is because their kidneys are the first to suffer if they become dehydrated.

Even for the disease-free individual, the most serious concern with high protein intake is dehydration, because it takes a lot of water to metabolize protein. Thus for best results, drink between 250 mL to 500 mL of water for each scoop of whey protein you take.

Easy Hangover Cure

So you tied one on last night and now have a hangover?

Well the good news is that there is a hangover cure, and it is a relatively simple cure. Water + Green Vegetables + 1 Hour.

That is it.

Alcohol upsets your body chemistry and makes you dehydrated. Start by drinking a litre of water to counteract the effects of dehydration.

Next make yourself a BIG SALAD. Green vegetables such as lettuce, green peppers, broccoli, etc. Go ahead and add some salad dressing and croutons too if you want, those won't hurt. Feel free to toss some potatoes or red peppers or carrots in there too. The more nutrients (and the more variety of nutrients) the better. [Some people also swear by bananas as a hangover cure, so try experimenting with that too.]

The green vegetables works to detoxify your body and give you some much needed nutrients. You don't have to make it a salad, but making a salad is pretty quick and easy. You could also make a veggie smoothie - which might taste weird, but it will work the same.

For best results drink the water and eat green veggies soon after your bout of drinking, before you go to bed. If you go to bed without drinking at least some water you will wake up in the morning rather dehydrated.

You don't need to drink massive quantities of water or eat a massive salad. 750 - 1000 ml of water will be enough, and approx. two servings worth of salad will be enough.

The last component here is 1 Hour. Within an hour after eating and drinking you will feel dramatically better. Your hangover might not be gone completely, but it will be sharply reduced since you have counteracted the dehydration and toxins in your system.

You can achieve similar results by drinking water and eating a large breakfast. The effect will be slower because most breakfast foods don't do much to counteract toxins.

Myth Busting Caffeine

Large doses of caffeine doesn't really help as much as people think. Strong coffee for example, the water helps a little but it is offset by the caffeine which also dehydrates you. The caffeine will perk you up however, but it is basically just acting as a pain killer.

Thus if you have used a big breakfast plus strong coffee before in the past as a hangover cure, you know it is going to be a slow cure. It will work but if you want faster results plain water and green veggies will rehydrate you and get rid of the toxins faster.

The Myths of Spot Reduction

Everyone stores fat differently.

And when it comes to losing weight, many people find a stubborn pocket of fat that they cannot get rid of.

So what do you do?

Most exercisers are familiar with the concept of "spot reduction", but what many people don't know is that spot reduction is a myth and doesn't work.

The idea behind spot reduction is the concept of exercising a specific part of your body in an effort to make that body part lose fat. In reality what happens is the spot gets bigger as you grow more muscle tissue in that area, and the fat doesn't go away.

So for example this means someone doing only crunches in an attempt to slim their waist, or for example performing just squats because, "All I want is a smaller butt!"

And then what happens is their ab muscles get bigger from doing crunches, and their glutes (butt muscles) get bigger when doing squats.

So regardless of what exercise you are doing, if you are trying to reduce fat you need to be thinking cardio instead. Cardio cuts fat all over your body - which means wherever your body is storing fat (belly, thighs, sides, etc) then your body will take the fat, use it as energy during the cardio exercises, and your special problem area will be reduced noticeably over time.

So why does Spot Reduction not work???

When exercising your body uses sugar in your blood to fuel your activities. When your blood sugar levels start to get low (like during jogging, cycling, etc) then your body absorbs fat into your blood to provide extra energy, and it absorbs it from ALL OVER your body. Wherever your body is storing fat, that is where the fat will be drained from.

When doing weight lifting / body weight exercises like squats and crunches you are actually doing muscle building exercises - which uses very little energy in comparison to a cardio activity like jogging. That means you aren't using very much blood sugar. So you are not going to lose much fat because the exercise simply isn't using that much energy.

Your muscles will feel tired, because your muscles are not used to being used that way during crunches and squats, but that is primarily due to muscle fatigue.

A better way of determining whether you are actually burning fat is seeing whether you can maintain a conversation. If you are gasping for breath and unable to talk - like someone who is jogging - then you are likely burning fat. If you can talk easily, you really are not exercising that much.

What about Spot Creation???

Weight lifters often want bigger biceps, bigger pecs, bigger abs. Yes, they can achieve some results by focusing only on specific body parts - like the guy who got into professional arm wrestling and only exercised his one arm.

However most people don't want freakishly big Popeye arms.

The thing is muscle building and toning, similar to cardio, doesn't actually happen one muscle at a time - it is a whole set of muscles that are co-dependent.

It is the fact that muscle groups are co-dependent that often causes confusion, because people don't realize that an "all over approach" often builds muscles faster because it targets muscles groups as a whole instead of just one specific part.

For swimmers, cyclists, gymnasts, etc these results will be more obvious to them as they are often targeting muscle groups - cyclists for example tend to get really strong legs. Like the photo below of a man with freakishly big legs.

So what have we learned here?

#1. Spot reduction doesn't work. If you want to reduce fat from a specific spot, go jogging and do cardio exercises to reduce fat all over your body.

#2. Spot creation does work, but if you want better results you are better off doing large muscle groups exercises because they are co-dependent on each other.

HAPPY MYTH BUSTING!

Exercises to Treat Male Pattern Baldness - Real or Hoax?

Q

"Hello!

I read with interest your posts about nose exercises and how you can change the shape of your nose. I was wondering if you have heard anything about exercises or massages or diet plans you can do to either prevent male pattern baldness or to regrow hair where you now have a bald spot?

Thanks!

JCL"

A

Hello JCL!

I am afraid that so-called hair growth exercises are a complete hoax.

Same goes with massages. Complete hoax designed to get people to buy anti-baldness cream or similar products.

Diet plans on the other hand can help you to grow hair faster - but only in places where you already have hair.

I will tell you something I heard years ago. Most men who worry about baldness are worried that they will be less attractive to women. And YET most women don't care about baldness, what they care about is men who take care of themselves. That means exercising regularly, being well-groomed, cleanliness, nice/clean clothes, taking care in their appearance - and presumably also cleaning their home regularly and taking care of their mental well-being.

The articles JCL was referring to are:

Nose Exercises Vs Rhinoplasty

Nose Exercises - Fixing a Crooked Nose

Nose Exercises - Do you actually need them or are you being paranoid about your nose?

Understanding Weight Fluctuations

When it comes to dieting and exercising a person's weight is going to fluctuate dramatically from day to day. Weight fluctuations can be frustrating if you don't understand why it is happening, and why you sometimes seem to be going in the opposite direction.

A common myth is that exercise always equals weight loss. Except it is not always true. Often exercise equals muscle gain, which means weight gain. You might also be losing fat too, but it will be confusing as to how much muscle you are gaining and fat you are losing.

During a strict diet where a person is consuming less calories than their needs but still using the same amount of calories for their daily activities you will see constant weight loss as the body consumes fat stores to make up the difference. (During such a diet it is recommended they eat a fair bit of lean protein and supplement their diet with weightlifting in order to maintain muscle tone.)

During a less strict diet wherein a person doesn't know how many calories they are consuming then they might sometimes be eating more than they actually need and see combinations of weight loss on some days and weight gain on other days.

Note - Remember to weigh yourself in the morning before breakfast to get more accurate results. If you eat a meal, especially a large meal, weight measurements will give you an inaccurate glimpse of your true weight.

Large meals, extra water retention, binge eating are some of the biggest contributors to weight fluctuations, but there are other factors as well such as:

#1. Muscle Gain - Muscle weighs more than fat so even a little muscle gain can result in overall weight gain. This frequently happens when people are exercising, as people often gain muscle faster than they lose fat due to a combination of factors. Learn more by reading How Fast Can You Grow Muscle?

#2. Muscle Loss - It is common for people on fad diets to also lose muscle due to a lack of protein, vitamins and minerals in their diet. This can create a false sense of fat loss because your scales don't know whether you are losing muscle or losing fat. Often people gain the weight back after they quit the diet because their muscle weight can regrow at a faster weight due to muscle memory. See also Two Alternative Models for Predicting Muscle Growth.

#3. Inaccurate Scales - We've all done it at some point. We stepped on the scales and got a reading that was hugely inaccurate. To remedy this step off the scales and step on again to see if it gives the same results twice. You may need to double check 3 or 4 times to get a truly accurate reading. Electronic scales often need to recalibrate if they have been stored sideways, haven't been used for a long time, etc. Thus you need to give it some time to recalibrate.

Personal Note: I have to this myself often because I store my electronic scale sideways so whenever I plop it on the floor to check my weight I have to first wait for it to recalibrate by stepping on and off it a couple times and then finally getting an accurate reading.

Another possibility is that you have an old set of scales that uses a tension spring to measure weight, and the spring is old and worn out (and losing tension). Best option is to recycle it and buy a new set of scales.

If you have access to an old fashioned scale like the one below then absolutely use it. That is the kind of scale used by doctors because they are the most accurate.

#4. Too Much Salt / Sodium - Eating too much salt / sodium causes your body to retain more water and also more fat. Simply cutting all your salty foods from your diet can cause a sudden shift towards weight loss and fat loss. Eat more veggies and less salty foods and you can see a dramatic change. A constant over abundance of salty foods will cause your body to store more fat on a daily basis.

#5. Constipation - Nothing a quick laxative wouldn't fix. Otherwise try eating more foods that are high in fibre. Having a good bowel movement on a daily basis is definitely a good thing. Try to weigh yourself AFTER you've had a bowel movement and before you eat breakfast.

#6. Hormonal Changes - Women and men both suffer from monthly hormonal changes that can cause their weight to fluctuate. Hormonal levels can even be effected by your mood, as feelings of depression cause various hormones to be released which causes weight gain. In contrast feelings of happiness and contentment cause hormones which induce weight loss.

HANDY TIPS FOR COUNTERING NEGATIVE WEIGHT FLUCTUATIONS

#1. Don't weigh yourself every day. Instead pick a day (eg. Tuesday) and always weigh yourself on that day after your morning bowel movement and before breakfast.

#2. Keep track of your weight fluctuations from week to week by tracking them on a piece of paper that you keep near your scales.

#3. Avoid large meals, parties where you might overeat, binge eating, etc the day before you weigh yourself. Also avoid salty foods, caffeine, nicotine, alcohol, sugary treats and anything else you know is bad for you.

#4. Drink more water to bring your sodium levels down. Water also helps remove contaminants in your system from toxins, as water acts a natural detoxifier. Other natural detoxifiers include lemon juice, green tea, broccoli (although many other vegetables also work wonders), dandelion tea, fresh cranberry juice. Learn more about lowering your toxin levels.

ALTERNATIVES TO WEIGHING YOURSELF

A better way to judge your true weight is to look at how well your clothes fit. If your clothes feel roomier or baggier, then you've lost weight.

If possible try to also get monthly measurements of your body fat. This will give you a percentage of your total weight which is fat and a better idea of whether you are losing or gaining based on the percentage.

Try using fat calipers.

An old fashioned route is to use a tape measure. The tape measure will be less accurate around your middle (as you might gain muscle there if you are doing abdominal exercises) so I recommend also measuring your hips (as your body often stores fat in your buttocks instead) and keeping track of both your waist and hips measurements.

Movember and Prostate Cancer

I just finished shaving off my beard - and my mustache.

I was tempted to grow a mustache for Movember (to raise awareness for prostate cancer and other male cancers), but I changed my mind because every time I have done so my mustache is so itchy it annoys me. (I even tried using conditioners and other things on it to make my mustache softer, but they don't work well enough to suit my needs.)

The Movember Foundation encourages men to be aware of any family history of cancer, to have an annual checkup with their doctor and to adopt a healthier lifestyle - all things which I heartily support for both men and women.

However since I am not growing a mustache myself I have instead decided to write a post - this one - promoting healthy food and some interesting facts / statistics.

The average person has cancer 40 times during their lifetime, the difference is that usually your body fights it off. As you get older however and toxins build up in your body the toxins make it more difficult for your body to fight off the cancer growing inside you. When it gets really bad the cancer becomes malignant and life threatening by shutting down one or more of your body's vital organs.

The connection between toxins and cancer growth in the human body are well documented. Alcohol, cigarettes, and other sources of toxins can build up the amount of poison in your system that leads to cancer.

So how do you get rid of these toxins?

The easiest and most effective way is through a healthy diet which includes lots of green vegetables. Foods like spinach, broccoli, peas, cabbage, lettuce, asparagus, brussel sprouts, etc. Other types of vegetables are also good, as long as they are high in alkaline.

Another thing that is super effective against cancer is Green Tea. A single cup of strong green tea has more alkaline than two cupfuls of broccoli.

Lastly you will want to avoid foods you know to be carcinogenic. Foods that are burnt for example contain carcinogens, so try to avoid eating meat that is burnt. Well done is good, but avoid any burnt pieces.

Which means that even if you cannot grow a great mustache like Tom Selleck, Burt Reynolds, Sean Connery, George Clooney, Hulk Hogan and others well then at least you can still eat and drink healthier - which in turn will decrease your chances of developing prostate cancer and similar cancers.

Want to learn more about this and similar topics?

Just Google something like green tea prevents prostate cancer and learn more!

Balancing your Mirror Muscles

 Body symmetry is exceptionally important for bodybuilding and weightlifting - but what many people don't realize is that body symmetry also effects many other things too.

MUSCLE IMBALANCE = BACK PAIN

For example, did you know that pregnant women develop overly strong back muscles during the pregnancy? The reason is so they can support the extra weight of a baby and all the extra water weight, and that with time this leads to back pain - even after the baby has been born.

Now you might think, wait, why would they have back pain if their back is STRONGER? Shouldn't a strong back eliminate back pain?

Nope, and therein lies the problem. Many people don't realize that the primary source of backpain is a loss of balance between front mirror muscles and their back muscles. Often it is directly connected on a lateral level.

Examples

Small pectoral muscles = upper back pain.

Small abdominal muscles = lower back pain. (Especially since people often have weak lower back muscles in the first place.)

The reason is because the pectorals and abs are also used for balance, and if those muscles are smaller / weaker the back muscles in the corresponding mirror muscles have to work twice as hard in order for a person to maintain their balance and posture. A person with really lax muscle mirror muscles is going to have really bad posture and lots of back pain.

It is possible to have overdeveloped front torso muscles, which is exceptionally rare for the common person, but more common for bodybuilders who place too much emphasis on their front muscles because they want large pecs and abs. Since humans use their backs for so many things it is usually the back muscles which become overdeveloped and the front muscles which suffer.

AESTHETICS

Training for muscular balance is important is also important for aesthetics. Visually people are just not attractive if they have one part of their body that is abnormally large to the point it becomes grotesque.

For example people who don't exercise properly often develop a "crooked six pack" in their abdominal region - like in the photo below.

So basically there is many ways a person can screw up the symmetry of their muscles - both front and back, and also side to side.

It can be fixed with time fortunately, but it is best to take preventative measures while you are exercising so you use proper form. The use of proper form during each exercise means you won't be sloppy and then overusing one muscle compared to the other - the constant use of one muscle and ignoring its mirror muscle will always result in an imbalance over time.

On an aesthetic level bodybuilders can see their front muscles in the mirror easily, and exercises wise it is more fun to do bench presses and bicep curls. For most people however it is the opposite. They use their back for lifting things regularly, whereas weightlifters have been taught proper form and to lift with their legs more so they don't injure their back - and thus training their backs becomes a problem.

The end result is that aesthetically different people need to do different things to correct their muscle imbalances.

STABILITY / PREVENTS INJURIES

Having strong and well balanced front and back muscles means you will have better balance and stability - which is important while lifting heavy weights as you will be using your muscles both to lift the weight and to maintain balance. Having the extra mirror muscles will take up some of the effort of maintaining your balance while the other muscles do the job of lifting the heavy object.

Trying to lift the heavy object AND maintain your balance with just the one set of muscles is going to lead to injury over time due to bad posture. In my head I see a cartoon of a man falling over and the box landing on top of him because he can't maintain his balance, but this is only a literal interpretation. The reality is that overuse of one set of muscles will cause them to eventually rip - ripped muscles is normally a good thing in bodybuilding - but in this case a rip could mean ripped ligaments, which is exceptionally painful and sometimes untreatable.

Common injuries like hernias for example can be prevented by developing better mirror muscles. It is well worth it to make the effort. Do a google image search for hernia sometime and that should scare you into exercising your mirror muscles more to correct your imbalances.

FIXING MUSCLE IMBALANCES

Overdeveloped Back

The majority of you are probably reading this because you are an average person and have back pain. So the quick answer is for you to work on your pectorals, abdominal muscles and even your oblique (side) muscles.

This means doing exercises like push ups, sit ups, and side twists to build up pecs, abs and obliques. It is a relatively easy fix, takes you about 5 - 10 minutes every day and keep doing that for several months and you should have a lot less back pain as those muscles grow. (Unless you have chronic back pain caused by something else, like a slipped disk in your spine. In which case see your doctor.)

Overdeveloped Front

If you are the opposite however, someone who has been weight training for a long time and has developed overly large front muscles and neglected your back then there is a variety of exercises you can.

#1. Take up archery (archers tend to develop overly large back muscles, so this is a quick solution to your problem if your front muscles are currently overdeveloped - see Mirror Muscles for Archery).

#2. Use any kind of pulling machine in the gym. Rowing machines work well too.

#3. Be creative and use dumbbells in pulling exercises. Exercises like reverse flies. Make sure the weights are heavy enough to challenge you.

#4. Body weight exercises that use your back muscles. Pull ups, chin ups use your back shoulder muscles and your back muscles for balance.

#5. T Flies - Bend forward at the waist so that the back is very straight. Look down and with straight arms, slowly flap your arms. You may feel silly doing this at the gym so do it at home. Each time your arms come up to as high as they can go, really focus on squeezing your shoulder blades together. When they come all of the way back down, focus on stretching the back and shoulder muscles forward.

#6. Yoga - Hold the poses for longer periods of time to stress your muscles more. Try
Ashtanga Vinyasa Yoga to get a more powerful workout.

OTHER WEIRD IMBALANCES

Biceps Vs Triceps

Pain in your biceps can mean you are overusing your biceps in your effort to get bigger - a common problem with newbs at the gym. This affliction is rare because the triceps are used in many exercises so the good news is you can easily fix it by doing more triceps exercises regularly.

Biceps may get more attention, but anyone who has been concerned over the back of the arm being flab, or just having nicely toned arms in general, will have trained their triceps.

The triceps are easy to train with exercises such as dips, overhead extension, and skull crushers but also shows results really quickly because the triceps build bulk muscle faster.

Lower Back and Abs

The lower back is probably the least trained muscle group of all. If any muscle should be trained, it is this one - but you need to exercise your abs too so you correct the imbalance without making a new imbalance.

I recommend doing abs and lats exercises FIRST during a workout so you get it over and done with. Many people do these exercises last and sometimes forget to do them. Or skip them entirely. This doesn't help them since the lower back and abs is used for core balance, and injury prevention.

Nobody is ever going to compliment you on your toned lower back, but the muscles there are exceptionally important for balance, posture and injury prevention.

Try doing alternating back extensions, either on all fours or on your belly. See photos below.

Another good one is Superman Pushups. They make look easy but they are harder than they look because most people have weak lower back muscles.

Hamstrings

Many people neglect to exercise the back of their legs. But there are man common exercises that build muscle there.

Squats
Bicycling
Lunges
Standing Leg Curls
Straight Leg Deadlift
Snap Kicks
Sprinting (especially on a sandy beach, because it works them harder)

CONCLUSIONS

Mirror muscles are exceptionally important for aesthetics, sports training, balance, strong core muscles, pain prevention and preventing injuries. I cannot emphasize the importance of Mirror Muscle Training enough. For whatever exercise goals you have set forth for yourself, you should do complimentary Mirror Muscle Training to give yourself a physical edge.

Mirror Muscles for Archery

Many archers over time develop really strong back muscles because they are using the back muscles a lot for pulling and steadying their bow.

However the problem is that as time progresses their back muscles becomes overdeveloped, their form deteriorates and they can't balance properly while performing a shot.

There is however a solution.

Push ups.

Just good old fashioned push ups targets the Mirror Muscles for archery - which in this case is the pectorals or "pecs". Push ups also build shoulder and triceps, muscles archers also use a lot, so it is ultimately a very good exercise for archers to be doing on a daily basis.

I recommend 100 pushups per day. Either 5 sets of 20, 10 sets of 10, however you get them done so long as you can do them and build up the corresponding muscles and mirror muscles.

The problem however is that many new archers don't know this - often because they're new to the sport and no nothing about sports conditioning. So they are operating under the illusion / myth that they don't need to do push ups and don't know the benefits that stronger mirror muscles will give to their form.

And this is true for many newcomers to sports. Many people who take up boxing for example don't understand why boxers often train by skipping rope - because it builds endurance, balance and feet coordination, all of which are important during a boxing match.

It is purest simple minded thinking (combined with a dose of laziness) that causes amateurs to think they don't need to do something to reach their goal. It never occurs to them that to reach (a) goal, they have to (b) train regularly and (c) do complimentary exercises. Or even (d) eat a healthy balanced diet.

Other complimentary exercises for archery...

#1. Yoga - builds balance and core muscles. Also boosts mental acuity and concentration. 20 to 30 minutes of yoga every day can give an archer a serious edge.

#2. Situps - builds abdominal muscles, which also boosts balance and is a mirror muscle for the lower back. 100 per day is a good number.

#3. Squats - builds leg muscles and boosts the balance in your legs. 100 per day.

Basically archers use almost all their body in performing a shot because they need better balance so they can steady their shot. It is true that certain muscles, like the back, shoulders and triceps are used more - but overdeveloping those muscles will cause their form to fall to pieces.

Extreme Heat effects your Workout and Diet

When it gets super hot and humid in Toronto you're going to be sweaty, cranky and tired. So how do you beat the heat and still manage to eat properly and get a good workout?

Today we are going to do some ol' fashioned myth busting when it comes to exercise and eating healthy in the heat. And give you some healthy tips along the way!

#1. Is it really hot enough to fry an egg? No, not really. And seriously, would you even want to eat the egg? Stick to frying your eggs in a pan instead.

#2. Does the heat actually make you more tired? Yes. Heat is very draining on your body and it uses a lot of your active energy just to try and cool your body down. Which means if you have air conditioning you will be able to sleep better at night.

It isn't just the heat however - it is also the humidity. Which means a dehumidifier in your bedroom can also help you to sleep better. And better sleep = more energy the next day and less likely to binge on sugary foods to boost your energy levels.

#3. If you feel so tired that you are nauseous and dizzy (or suffering memory problems) you may have heat exhaustion or heat stroke, and you should get to some place cool immediately and drink some cool water. When in doubt call 911.

#4. However, heat exhaustion doesn't mean you should jump in a cold shower or a pool. The shock could knock you unconscious. Your goal should be to SLOOOOOOWLY lower your body temperature back to normal. So a dip in a cool pool - not a cold one - will help. A cool / luke warm shower is also good. Drinking lots of water (not too much all at once) will also help. Avoid alcohol and caffeine, they will just dehydrate you further.

#5. Avoid very large meals on a hot day. Binging on food will just make you more tired. Your body is already working hard to maintain your body temperature, so digesting a big meal will just put more stress on it. Aim for smaller, lighter meals - and eat snacks in-between meals.

#6. When running / jogging don't drink ice cold water. Instead drink cool water that is only moderately cold. The reason is because your body has to expend energy to warm that water up. The lost energy then makes you feel more tired than you would normally be. By drinking only moderately cool water you don't feel the energy drain as much but are still getting the cooling effect. Some marathon runners prefer to drink water which is luke warm / room temperature that way they are minimizing their energy drain as much as possible and only want the water for hydration, not for cooling them down.

#7. The more fit you are the less effect the heat will have on your body, this is true - but that doesn't make you immune to heat exhaustion, dehydration or heat stroke. If you start to notice symptoms of any of these three seek shade, a cool place and water.

#8. A handy trick is to exercise AFTER the sun goes down. You can download a smartphone app that will tell you when sunrise and sunset is in your area or check it online. (I personally use one which tells me sunrise, sunset, a detailed hourly weather forecast and the weather forecast for the coming week.)

#9. If doing any kind of weight training outside on a hot day it is best to have a partner if possible. Long list of variety of safety reasons. And the list grows longer if you are older and / or unfit. Exercise caution.

#10. Sweating a lot doesn't burn more calories. It just means your body is overheating and trying to cool down. If you feel too hot you won't be able to exercise as hard. You can exercise much harder in cooler conditions because your body doesn't have to expend so much water, sodium and energy trying to cool you down.

#11. Sports drinks like Powerade and Gatorade help. Why? Because in addition to the water they also replenish sodium and calories. Gives you more energy, and the sodium means you can sweat more - which in turn cools you down physically - which in turn allows you to exercise harder because you don't feel as hot.

#12. If you're tempted for a beer on a patio, try to stick to just one beer. None is better, but if you fall to temptation try to limit yourself to one and then have a glass of water with it. Same goes with coffee and other caffeine drinks. Alcohol and caffeine dehydrates you because you end up using more water from your body just trying to flush the toxins from your system. (Which is why you will feel the need to urinate later after drinking alcohol or caffeine.) Exercising immediately after having alcohol is not recommended, but if you do try to rehydrate yourself by drinking a fair amount of water before, during and after the exercise.

#13. Your body adapts over time to hot weather. It is why we get sunburns on our arms for example and later our arms become more resistant to sunburns. It is in our genetics that we adapt to summer by getting sunburns a couple times and by the time we have a good tan going we don't burn as easily - but you can still get a painful sunburn if you aren't careful! So use sunscreen, wear a hat and avoid long exposure to the sun.

#14. Your blood vessels and sweat levels also adjust to the weather. You will start craving more salty foods and this is normal - the sodium in the salt replenishes your ability to sweat and keep yourself cool.

#15. A health tip for women and men. Antiperspirants contain aluminum in the form of toxic chemicals like aluminum zirconium tetrachlorohydrex gly - a chemical proven to cause lymph node and breast cancer in both women and men. If you are going to use an antiperspirant try not to use so much - or switch to deodorant instead.

Women who wear antiperspirant regularly have significantly higher chances of developing lymph node and breast cancer. In contrast most men use deodorant instead, which doesn't prevent sweating and instead just masks the smell - and thus men have significantly lower chances of lymph node and breast cancer because they aren't using antiperspirants as much as women do. This doesn't mean men cannot get cancer in those body parts, it just means that most men don't use antiperspirant and thus have lower chances. A man who does use antiperspirant regularly will have the same chance of developing lymph node and breast cancer as a woman who uses antiperspirant regularly.

Also your body is going to sweat anyway. Swiping some toxic chemicals on your armpits isn't going to stop you from sweating from head, neck, chest, arms, belly, back, legs and so forth. In its efforts to cool your body down your body will simply sweat from all available pores anyway.

How to do the Splits

Flexibility training isn't something that most people do. But it is something I would personally would like to do more.

Keeping in mind that I have no background in dancing, gymnastics or acrobatics. I am more or less just an average guy who is into exercising a lot. (Although I do admit I sit cross-legged quite a bit so I might have a slight advantage.)

Thus learning how to do the splits is a technical challenge for anyone who wants to practice stretching and flexibility exercises.

MYTH BUSTING

#1. The first thing I want to do is point out that ANYONE can do the splits if they practice flexibility exercises - even men and overweight people. Flexibility has very little to do with what sex you are or what size you are. It has nothing to do with age either. For this reason I have chosen a variety of images which disprove any myths you might have about flexibility. Sex, age, size, race, etc have nothing to do with your ability to be flexible. It is purely a matter of stretching exercises.

93-year-old woman doing the splits.

#2. Learning to do the splits doesn't take as long as you think. It should take roughly one to three months to reach the point where YOU can do the splits. But you will need to be diligent about doing your stretching exercises every day and I do mean EVERY DAY.

#3. You might think "Oh yes, men can do the splits, but they'd have to be a martial artists already or a really good athlete who is already super flexible to do the splits." Yes, it is true, many martial artists and athletes can do the splits - but only because they have trained themselves to do them. You have to get away from that way of thinking where you think A (natural ability) causes B (flexibility), when in reality it is C (practice, practice, practice) that is responsible for improved flexibility. You might also think that men with lots of muscle and / or fat cannot do the splits. In which case I invite you to browse the various photos on this page.

Man doing the splits

Overweight Older Man doing the Splits

Now that I have proven how it can actually be done lets get down to what exactly is the splits.

THE SPLITS - DEFINITION

A split is a stretch that completely extends the legs so that they and the base of the torso are flat on the ground. There are TWO kinds of splits. You can do a split with your torso facing over one leg - known as a Side Split - or with your torso facing forward - a Front Split.

Usually people start by learning front splits because it is slightly easier and takes less time to learn how to do them. The amount of time it takes you to learn to do a split depends upon your physical fitness, diet, metabolism, coordination, age and flexibility - but it is not impossible for you to learn regardless of any of those factors. Most people can build up to doing a front split in a month. If you have any injuries that effect your flexibility, consult your doctor before beginning training.

HOW TO TRAIN YOURSELF TO DO THE SPLITS

#1. DAILY BUTTERFLY STRETCHES

Perform daily butterfly stretches. These stretches increase flexibility in your inner and outer thighs, making the splits easier.

To perform a butterfly split, sit with your knees bent and tilted out so that each knee forms a "V" to the side. Touch your feet together and place your hands on your feet to remain balanced. Pull your feet in toward your groin and hold the stretch. To deepen the stretch, extend your knees toward the ground slowly and hold the stretch for 5 to 10 seconds. Repeat 10 times daily. As the exercise becomes easier, pull your feet in closer to your groin. Your back should remain straight during this stretch.

Remember to repeat daily! I know I am beating an old drum here, but remembering to do these stretches daily is a huge benefit to your ability to improve your flexibility.

#2. STRETCH YOUR KNEES AND LEGS DAILY

Stretch your knees and legs daily. While kneeling, put one foot in front of you on a mat, stool or other sturdy item elevated a foot off the ground. Your knee should be bent at 90 degrees. Extend your other leg back behind you. Then push your hips forward until you feel your muscles stretching. Hold for 30 to 60 seconds. Repeat 5 times daily.

#3. STANDING LEG STRETCHES

Stretch your legs while standing. This helps improve balance and flexibility. While standing place one foot in front of you on a mat or other sturdy item about a foot off of the floor. Keep your back foot flat on the ground. Then extend your arms forward to touch the toes of the front foot and hold for 10 seconds. Repeat the stretch on the other side. Repeat 10 times each side every day. However many flexibility experts say that the more frequently you perform this stretch, the better your balance and flexibility will become - so in theory you could do a lot more than 10 per day. However if you start to feel any extreme pain I recommend stopping immediately.

#4. ATTEMPT TO DO THE SPLITS

Don't expect to do the splits the first time or even the 20th day or the 30th day. Many people can do them by day 30, but lets pretend for a moment that you skipped doing your stretching exercises for a few days then you will have slower results.

Other factors such as diet, metabolism, etc will slow you down a bit, but basically anyone should be able to do the splits by day 90 of doing the stretches.

During your attempt stand up and spread your legs slowly to the ground into a split while supporting yourself using a stable chair or ballet barre. Go down as far as you can without experiencing pain or shaking legs. Hold the position for three to five seconds and repeat the stretch five times daily. This stretch (even if you fail) helps you improve muscle memory, flexibility and balance, all of which are important for splits. You will gradually be able to lower yourself closer and closer to a split.

It just takes time and daily practice.

CONCLUSIONS

If you were paying attention and doing some math you may have noticed it only requires 5 + 10 + (10 x 2) + 5 stretches each day to do the splits. It is a total of 40 stretches per day. Takes you about 5 to 10 minutes per day.

But the results are amazing regardless of what size or shape you are.

With time you could even do super flexible things you normally expect of dancers and gymnasts.

Don't think that just because they are young and skinny that you can't do it. You can. It just takes time, practice, diligence, a little willpower and 40 stretches per day.


Just 40 stretches per day.

Overweight Man doing the Splits

Elderly Woman doing the Splits

Bodybuilder doing the Splits

Do Hot Saunas burn Fat? Myth Busting

No.

It is true that people lose weight while in the sauna. But it mostly water weight and sodium, which your body quickly replenishes when you drink water and eat anything with salt in it.

Sweating, by itself, does not burn fat. It doesn't even burn calories.

It is true that many people exercise, their muscles overheat, and they get very sweaty because their bodies releases sweat in an effort to cool them down.

The problem however is that excessive sweating can lead to dehydration, heat stroke - and even death. What happens is once a person sweats out a lot of their water reserves they have so little water left in their system that if they overheat they will start to feel the effects of heat stroke. Mild heat stroke causes confusion, headaches, dizziness. Severe heat stroke can cause a person to faint, and if left untreated it can kill them.

The problem with saunas is that due to the heat and humidity sweating doesn't actually cool the person down. So a person can overheat in a sauna very easily - and fainting is not uncommon.

All of this is exacerbated by the myth that people can lose weight by sweating a lot in the sauna. Sweating doesn't burn fat. It removes water and sodium ( and it is good for the pores ), which the body quickly replenishes later when you drink and eat - often causing the dehydrated person to over-drink and over-eat.

The Benefits of Saunas

- Good for cleaning the pores.

- Kills bacteria (the sweat kills bacteria on the skin).

-  Sweat flushes away toxic metals from the skin.

- A good way to heat up after being outside in the winter.

But burning fat is not one of the benefits.

Worthwhile Fitness Goals

Sometimes it is difficult to set goals for your fitness.

For example setting a goal of losing a specific amount of weight is trickier than it sounds because your weight fluctuates up and down up several pounds every day. It is much more likely you will under or overshoot your target weight.

In addition you can also gain bone density weight - possible as the result of weightlifting, but you can also gain bone density in your legs as the result of jogging or running.

Thus measuring your weight and aiming to lose weight can sometimes be difficult to determine success. You might lose 20 lbs of fat but gain 4 lbs od muscle and 3 lbs of bone density - making you both stronger and tougher and more healthy, but because you only lost 13 lbs overall you may think you failed in your goal and feel discouraged.

If your goal is to shed fat a more realistic measurement is to use a regular tape measure - and aim to track your calorie loss instead of weight loss. Using a tape measure can still be knocked off a bit if you are gaining extra muscle in that area, but you are more likely to see the results with a tape measure. Just remember to record and track your measurements!

Or alternatively, if you track calories then you will see the mathematical difference between what you are eating and what number of calories you are burning. Counting your calories in and out is trickier and will require more effort on your part (although there are apps for that), you are far more likely to succeed if you track your calories in and out.

Setting a goal of losing 500 calories per day for example is doable. Cut out the fatty/sugary foods, eat 1700 to 1900 calories of healthy food per day... and increase your daily exercise levels so you are burning at least 2200 to 2400 calories per day. At that rate you should be losing approx. 1 lb of fat per week.

Other goals I recommend people set are:

#1. More flexibility by engaging in stretching exercises and yoga.

#2. More youthful appearance - with proper exercise and diet you can lose years off your appearance. (Most people think I am 24.)

#3. Live longer. Longevity goes hand in hand with a more youthful appearance. You could end up being 90+ and having the body of a 60 year old. (Did you know Arnold Schwarzenegger is 65 years old? He will be 66 on July 30th 2013.)

#4. Build muscle... Okay? But how much? And what do you actually use it for? If you had a favourite sport (eg. Shot Put) that calls for muscles then yes, that will help motivate you and you can use those newfound muscles in your chosen sport. (I myself did a weightlifting regime over the winter so I could pull a heavier bow for archery and hold it steady.)

#5. Build confidence / feel better about yourself.

#6. Become more fit / feel better physically.

#7. Reduce your chances of injury or illness. Again with the bone density - elderly people who do weightlifting are less likely to fall and break their hip.

#8. Reduce the symptoms of a health problem you already have. Being overweight causes many health problems, everything from heart problems to joint pain to erectile dysfunction. Losing the weight and embracing a healthier lifestyle to shed oneself of those symptoms is a worthwhile goal.

#9. Get six pack abs. True, it is a purely aesthetic goal, but it is still a goal worth having if you want to feel better and more confident about your appearance. To do this you first need to lose the weight by doing lots of cardio, and then do a combination of abs and obliques exercises.

#10. Firmer breasts that look younger and perkier. Yes, even that can be accomplished with exercise. They're called "Bust Firming Exercises" and even Marilyn Monroe did them.

MYTH BUSTING TIPS!

You can't do "spot treatment" for weight loss. If you want to lose fat in specific areas of your body then you need to exercise the WHOLE body through cardio exercises to shed the extra fat everywhere. Spot treatment works for weightlifting and building muscles in specific areas, but it doesn't do anything for shedding fat in specific areas.

Weightlifting doesn't actually cause you to lose weight that easily. There are some weightlifting trainers who like to claim that you can accomplish all your fitness goals with weightlifting alone. This is a myth that they are perpetuating. The more effective route to lose weight is old fashioned cardio exercises like jogging, swimming, etc (which won't cost you a penny). Even simple exercises like jogging up the stairs burns more calories than weightlifting - because you are lifting your body weight up the stairs while doing cardio.

Exercising doesn't have to be expensive. I have numerous Frugal Exercises posts on this website which are completely free. You don't need fancy equipment or clothes or a gym membership or a personal trainer (although if you live in Toronto I fully endorse hiring me if your have difficulty with motivating yourself).

Hearing Loss from Bodybuilding?

Q

"Hello! Have you ever heard of anyone developing hearing loss from bodybuilding / weight lifting?

- Jake H."

A

No, I can't say that I have.

However with the wide plethora of supplements and steroids available to the bodybuilding industry I would not be surprised if some of the more illegal steroids have side effects that include hearing loss.

There are a lot of unknowns when it comes to drugs that have not been properly tested and have been deemed to have dangerous side effects.

However the hearing loss could just be caused by something else and falsely attributed to weightlifting.

For example the older people get the more likely they are to experience hearing loss. 33% of elderly people between the ages of 65 and 75 experience some form of hearing loss. Above the age of 75 the percentage goes up to 50%. Thus if a person at the age of 68 took up weightlifting later in life, and became really serious about it, and then started experiencing hearing loss at the same time, they might falsely think their hearing loss was somehow connected to the new love of weightlifting.

To my knowledge there is no medical connection between weightlifting and hearing loss - but that doesn't mean a person can't develop hearing loss due to another cause. It would therefore be logical to start by eliminating other possible causes before we start pointing fingers.

THE MOST COMMON CAUSES OF HEARING LOSS

#1. Genetic factors - Is there a history of hearing loss in your family? This is entirely possible when you consider 50% of people encounter hearing loss over the age of 75. Even people who have no history of hearing loss in their parents or grandparents may still have inherited a recessive gene.

#2. Excessive Exposure to Loud Noises over a Longer Period - What kind of work or home environment do you have that might expose you to loud noises? eg. If you work in a noisy factory and have been doing so for years, and you don't wear ear protection, you could suffer hearing loss.

#3. Buildup of Earwax / Medical Conditions - Some people build up earwax faster than others and it interferes with their hearing over time.

#4. High Intensity Sound - A single loud burst of sound can also cause hearing damage if its exceptionally loud.

#5. Tumor, Abnormal Bone Growth, Ear Infection - Some of these could be permanent or temporary. Depends on the precise cause. An audiologist could provide more info.

#6. Ruptured Eardrum due to Unknown Cause - Sometimes accidents just happen and we have no idea why.

#7. People who are into boxing and wrestling can sometimes suffer hearing loss. Many boxers and wrestlers also encounter other problems like blindness, mental impairments, speech difficulties, respiratory problems, and paralysis. A hard knock to the head can damage the bones inside the ear and cause some extent of hearing loss. Boxing can cause all sorts of damage to your ears.

Symptoms of hearing loss are pretty easy to spot. The muffled quality of sounds, listening to things at a higher volume that others complain, asking people to repeat themselves louder.

NOTE: If you experience complete hearing loss in one or more ears, or constant dizziness, then you should contact a doctor immediately.

Treatment really depends on the cause and severity. If its just earwax, then you can just remove the earwax - possibly by visiting a doctor and getting a medical wax removal procedure. The use of hearing aids is more for people who have severe damage.

And then there is Cochlear Implants - which is a whole other subject. CIs is a surgically implanted electronic device also referred to as bionic ears that provides a sense of sound to a person who is profoundly deaf or severely hard of hearing. Even people who are born deaf can sometimes be given a sense of sound thanks to these implants. They are not cheap however - costing anywhere from $45,000 to $125,000. A cochlear implant will not cure deafness, but is a prosthetic substitute for hearing.

If you really think you might be suffering hearing loss (regardless of whether you think it is caused by weightlifting or some other cause) then I recommend speaking to an audiologist. I know of an audiologist in Vaughan who works for Omni Hearing, who offers free hearing tests. So at least it won't cost you anything to have your hearing tested in the event you feel you are suffering hearing loss.

But with respect bodybuilding and hearing loss? I would say that is a myth until proven with some kind of scientific study.