Let’s Talk About the Dark Side of Fitness No One Mentions

Dealing With Body Dysmorphia and Learning to Train for Health, Not Punishment

Let’s be real guys, our bodies go through a lot. And if you're anything like me or the clients I work with, you’ve probably looked in the mirror at some point and didn’t like what you saw, even if everyone around you said otherwise.

That feeling? It can go deeper than just wanting to "tone up" or drop a few pounds. That feeling might be body dysmorphia and it’s more common than people think.

My Experience With It

I’ve dealt with body dysmorphia personally. There was a time when I’d step on the scale, see a number I liked, and still feel awful. I remember one moment clearly, I realized someone who weighed the exact same as me looked way better, at least in my eyes. That was my triggering moment.

It hit me hard. I didn’t know how to cope, so I started eating less, punishing myself with long hours at the gym, and skipping social events just to avoid being around “bad” food, hoping all of it would somehow fix the way I felt. But it didn’t. I only ended up feeling weaker, constantly hungry, and even more disconnected from my body. Social media didn’t help either. My feed was full of shredded influencers giving me mixed signals on how to get jacked fast. One post would say to eat more, the next said to cut everything out. It was constant. And the more I scrolled, the more I compared myself. I didn’t even realize it at the time, but it was making the way I saw my own body so much worse.

I got older, things started to shift. I slowly let go of trying to get "ripped" and started focusing on just being healthy. I began eating whole, natural foods. I prioritized protein. I stopped overdoing cardio and focused on getting stronger.

What happened next surprised me. My body started transforming in ways I’d never seen before—my abs slowly started to come in, my metabolism shot up, my hunger felt natural again, and I got stronger. I wasn’t starving myself or obsessing anymore. I was just taking care of my body—and aesthetics followed.

I won’t sit here and say I never compare myself anymore. But now, it's rare—and I know how to stop those thoughts before they spiral. I remind myself: we’re all built differently. What matters is doing your best to be healthy, not perfect.

What Is Body Dysmorphia?

Body dysmorphic disorder (BDD) is a mental health condition where someone becomes obsessed with flaws in their appearance—flaws that are often invisible to everyone else.

It’s not just “feeling a little insecure.” It’s when thoughts about your appearance become intrusive and impact your daily life. For many, it leads to excessive training, disordered eating, mirror checking, or avoiding social situations altogether.

Why It’s So Common (Especially in Fitness)

Studies show that around 2% of the general population has BDD—but that number jumps among people in the gym world. One 2019 study published in the Journal of Affective Disorders found that muscle dysmorphia, a subtype of BDD, is especially common in men who lift weights.

Add in the constant highlight reels on social media, and it's easy to feel like you're never lean enough, never big enough, never “on track.” But remember: filters and angles aren’t reality.

What Helped Me (And Can Help You)

Here’s what helped me change my mindset and rebuild my relationship with fitness and food:

1. Stop Obsessing Over the Mirror

I reduced how often I checked my body or compared photos. A 2020 study in Cognitive Therapy and Research found that cutting back on mirror checking decreased BDD symptoms significantly in just two weeks.

2. Train to Be Strong, Not Just Shredded

Once I stopped chasing the shredded look and started chasing strength, everything changed. I found purpose in what my body could do—not just how it looked.

3. Eat to Fuel, Not to Shrink

Eating real, whole foods with plenty of protein gave me energy again. I felt alive, not deprived. It boosted my metabolism and made training feel better—not like punishment.

4. Cut the Comparison Game

Easier said than done, I know. But when I catch myself comparing, I remind myself: we all have different genetics, timelines, and journeys. Focus on being the healthiest version of YOU.

5. Move More, Stress Less

Sometimes we overcomplicate things. If you’re eating decently, getting strong, moving daily, and sleeping well—you’re already doing better than you think.

Final Thoughts

If you're struggling with body image, know this: you’re not alone. I’ve been there. A lot of us have. But you don’t have to stay stuck there.

Start by shifting the goal from aesthetics to health. Because when you take care of your body with love and consistency, the rest often follows. Progress isn’t just measured in abs or the scale, it’s measured in how you feel about yourself when no one’s watching.

Be kind to your body. Be patient with your mind. And most of all, keep showing up.

The truth is, a lot of the bodies we admire, you kow, the ones that look “perfect”—aren’t always built from a place of health. Many of those people are silently struggling. What you’re really seeing is often the result of years of restriction, overtraining, and self-criticism—not balance or self-care.

They didn’t get there by loving themselves more, they got there by being harder on themselves longer. Very few have a truly healthy relationship with food, movement, or their own reflection.

So if you’re focusing on feeling better, eating better, and living better, you’re already ahead. You’re doing the work that actually matters.

This isn’t just something I’ve learned about, it’s something I’ve experienced firsthand. I’m Ivan, a trainer at WESTCA, and yes, I’ve struggled with body dysmorphia.
But over time, I found a healthier path and I hope sharing my story helps you find yours too.