Staying on top of stress is crucial if you want to shed body fat, build muscle mass and optimise a powerful, lean physique.
Find out how to banish cortisol with these tried-and-tested Bulk Powders' tips.
Manage the amount of stress you're up against
There are some stresses which we can't remove from our lives. But there are plenty of stressful situations, relationships and pressures which we can change or get rid of entirely. If you're constantly stressed, it's time to sit down and work out why. Make a list of all the things which feel stressful, demanding and negative in your daily life. Now put them into two columns: ones you could get rid of, and ones you have to live with. Is it time to make some positive changes?
Change your responses to stress
OK, so there are some stressors you can't control. But what you can totally control is the way you respond to them. Are you easily riled up and quick to anger? Do you yell at other motorists whilst driving, and lose your temper when the broadband connection is slow? Try to find ways to chill out. You're the only person responsible for how you react to things. Choose your attitude and watch this have a really positive impact on your stress levels. You'll sleep better, feel more rested, and be able to get more from your gym sessions.
Learn to relax your mind
Easier said than done, but it's really important to relax your mind and not just your muscles. How often do you sit and really chill out? Make time to do whatever it takes to clear your mind, stop thinking about work, and let your nervous system settle. Somethings you could try: meditation, taking naps, switching off the phone/laptop/tablet and reading in a quiet room, walking outside in nature, sitting by a body of water. It's best to do shorter sessions regularly than one longer relaxation session less frequently.
Get better quality sleep
Sleep is amazingly anabolic. It's the longest period of rest and recovery we get every 24 hours, so make sure it does the job. Keep your bedroom cool, airy and as dark as possible. Banish phone, laptops and tablets from the bedroom (a tough habit to break, but we promise it'll be worth it). Go to bed at the same time and wake up at the same time every day. Wind down before bed so you hit the hay ready to sleep. Aim for 8 or 9 hours a night if you work hard in the gym and take recovery seriously. And, if you have time for a 15-20 minute nap during the day, grab it. It's not over-indulgent, it's good for your health and physique.
Supplement with green tea
This may surprise you, but getting the equivalent of five cups of green tea a day (ideally from a pure, quality supplement as green tea extract) can help you manage stress. Studies have shown that drinking five cups of green tea a day (as opposed to one or two) can lead to a 20% reduction in psychological stress responses. It's the theanine in green tea we need to thank. This amino acid crosses the blood/brain barrier, stimulating dopamine and seratonin. So why not relax after a challenging training session with a cup of green tea or, better still, supplement daily with a quality green tea extract?
