STRESS - THE GOOD, THE BAD AND THE UGLY
#stress
Prolonged ‘Time under Tension’ is beneficial for muscle growth but not mental growth!
MUSCLE STRESS…
TIME UNDER TENSION is the time your muscle spends under a load during a set. When using the right weight and or technique for a specific exercise will enhance muscle growth.
We already know that progressively overloading your muscles will force them to adapt and subsequently grow. Research has proven optimal rep range for muscular growth, or hypertrophy, is between 8 and 12 reps. What we are unsure of is the optimal range of TIME UNDER TENSION for hypertrophy.
TECHNIQUES:
1. ALTERED TEMPO
Ex. 3 second Eccentrics or 5 fast-5 slow-5 fast or pause for 1-2 seconds at bottom of rep (isometric hold) helping you with mind-muscle connection recruiting proper muscle fibers
2. DROPSETS
Where you lift a selected weight until you reach the point of failure, then repeat with a lesser weight with no rest
3. PARTIAL REPS
Ex. 21’s = 7 top portion, 7 bottom portion, 7 full or 10 and a 1/4 reps
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LIFE STRESS…
Stress affects us all and is a part of life.
WHAT IS STRESS?
Any added strain or pressure in an environment in which the human body was designed to react and adjust to with a physical, mental, and emotional response, REAL or PERCEIVED. No part of the body is immune to it affects.
GOOD STRESS:
Stress can be positive ("eustress”). Small amounts of stress may be desired, beneficial, and even healthy. Can improve athletic performance, playing important roles in motivation, adaptation, accomplishing tasks, getting through challenges, LIFTING THAT WEIGHT and even prevent you from getting hurt. Our bodies are designed to handle small doses of stress.
BAD STRESS:
Stress becomes negative ("distress") when a person faces continuous challenges WITHOUT RELIEF or RELAXATION between challenges. (Now maybe you can see the importance of celebrating the small wins along the way!) As a result, tension builds and we are not equipped to handle long-term, chronic stress without ill consequences.
#strengthenedthroughthestruggle #symptomsofstress
In life, it’s just like squats, if we learn how bear up under the weight properly we can come out stronger for it! When the pressure is applied, we need to recognize it so we are prepared. Rising up under the pressure with proper mindset/ form, instead of letting it crush us.
One way stress can crush a person is when it goes unperceived, becoming harmful, bringing us to our breaking point or leading us down wrong paths. We sometimes unknowingly respond in negative ways turning to alcohol, tobacco, or drugs to try to relieve the unrecognized stress or pressure in our lives. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state causing more problems by wearing you down, making you sick, both mentally and physically.
2 MOST IMPORTANT STEPS of DEALING with STRESS are:
1. AWARENESS: RECOGNIZING YOUR STRESS SYMPTOMS
---> So get out your pen or mental notebook and go through these lists and highlight the areas that are being affected right now by stress in your life.
Remember, this MATTERS because STRESS takes a toll on your whole body and steals your joy/ health from your life on the daily! Even though it can push you forward in life, it can also be a major factor of holding you back!
So you need to learn how to recognize and how to deal with it in positive ways so that you can move forward in life, putting you in the right state of mind and position to help create you opportunities to help your dreams come true! Too much is at risk! This a step towards living YOUR BEST LIFE!
Many of us know the easy 'go to's' that society deems as acceptable such as drinking, smoking, etc. Though to some is acceptable on occasion but if they soon become our crutch in how we deal with our issues we no longer control them but they control us! Then we are just surviving through life instead of thriving!
Do your own personalized assessment, because I can't be there for you and plus I don't know your thoughts/ feelings so this is something you have to do on your own or consult a loved one to take an outward observation of what they see going on with you and possibly when they seen things changing. Then make sure you stick around to FOLLOW THROUGH with STEP 2! when we learn POSITIVE WAYS on how to respond to these problems areas.
STEP #1 in OVERCOMING STRESS is to RECOGNIZE YOUR SYMPTOMS:
EMOTIONAL SYMPTOMS of stress include:
* Becoming easily agitated, frustrated, and moody
* Feeling overwhelmed, like you are losing control or need to take control
* Having difficulty relaxing and quieting your mind
* Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
* Avoiding others
PHYSICAL SYMPTOMS of stress include:
* Low energy
* Headaches
* Upset stomach, including diarrhea, constipation, and nausea
* Aches, pains, and tense muscles
* Chest pain and rapid heartbeat
* Insomnia
* Frequent colds and infections
* Loss of sexual desire and/or ability
* Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
* Dry mouth and difficulty swallowing
* Clenched jaw and grinding teeth
COGNITIVE SYMPTOMS of stress include:
* Constant worrying
* Racing thoughts
* Forgetfulness and disorganization
* Inability to focus
* Poor judgment
* Being pessimistic or seeing only the negative side
BEHAVIOURAL SYMPTOMS of stress include:
* Changes in appetite -- either not eating or eating too much
* Procrastinating and avoiding responsibilities
* Increased use of alcohol, drugs, or cigarettes
* Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
2. CHOOSING HOW YOU ARE GOING TO DEAL WITH THEM PRODUCTIVELY
TAKE TIME TO REFLECT: Why am I feeling this way? What's the cause? What do I need to make more time for to feel more centered? What do I need to say no to during this season of my life?
Ways to feel like a SUPERHUMAN...
1. Exercise - This just sets my day on a whole new trajectory. My body feels good and I know I already accomplished something on my 'to do' list just by showing up.
2. Relax Your Muscles - Be it a time of meditation (this is just sometimes for me sitting still and reflecting on my day), stretching after a workout, or having that nice warm bath before bed, giving your body a chance to recoup.
3. Deep Belly Breathing - It's sometimes laying backwards on your bed setting your feet up on the wall, putting your hands on your stomach...breathing in through your nose, filling that belly up and then exhaling through your mouth..emptying the balloon/blowing out the candle for a count of three...you practice this and you'll feel so relaxed and reset.
4. Eating Well - Helps your gut health, your mind clarity and your Energy Levels throughout the day..see my FREE CLEAN EATING GROCERY LIST and SAMPLE MEAL PLAN to get started!
5. Slow Down - Say 'no' to some things and just trust the season you're in.
6. Take a Break - Schedule your Sabbath Day of rest because no one will do it for you and just spend it to relax guilt free because you know you'll be able to bring a better version of you when you've had that time to chill.
7. Make time for Hobbies - Do ones you enjoy or take time to Discover new ones. A walk outside, crafting, colouring even, drawing, building, fixing/restoring, writing, reading, baking, cooking, dancing, singing,
8. Talk about your Problems with someone who truly cares and will listen. If you have no one...shoot me an email and I would gladly be a listening ear.
9. Go Easy on Yourself - Rome wasn't built in a day. You are a WORK IN PROGRESS and that's all that matters is that you are OVERCOMING and getting BETTER THAN YESTERDAY. Celebrate and look back on how far you've come and how you are breaking Generational Habits through the changes you are making today!
10. Eliminate Your Triggers - That person, that environment...limit time with that person or if it's your children, work on thinking through how you will respond next time. Seek progress over perfection. Sometimes a timeout is better than an explosion. Remember I have four kids...it's rough some days. Or maybe that environment or those people make you backslide into a lifestyle you've chosen to give up..STOP GOING THERE and STOP HANGING OUT WITH THEM! Choose the right crowd or choose the crowd of just you to create the life you want/deserve. Find your supportive community that will help you in the right direction of your goals and dreams even if it's just mentors on YouTube right now...you be you! You were created by Design by our Creator and we need YOU to show up for us!
Love and Peace,
Bodybuilder B