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Muscle-Building Workout and Diet


What’s up guys! Carlo Macapinlac here from
NewbieFitnessAcademy.com. I help busy professionals reach their fat loss goals so they can feel
more confident by achieving their dream bodies, and get the most out of their lives. And in
this video, i’m gonna talk about an under appreciated topic but nonetheless just as
important part of weight loss. And that is the topic of stress. More specifically, does
stress cause weight gain? If you’re new to the channel, make sure you hit that subscribe
button to get notified every time I post a new video every week. Alright, let’s dive
in. Okay, one of the things that’s been increasingly
recognized is does stress cause weight gain When we talk about stress,
we immediately talk about cortisol. Right? If you don’t know what that is, it’s a
stress hormone which is a general activator of a lot of things. So remember, as humans
as we evolved to activate a certain number of systems in response to stress. Let’s
say you’re on a hike and you see a bear. Your hypothalamus, a tiny region at the base
of your brain, sets off an alarm system in your body. You immediately activate your
sympathetic nervous system which floods your body with energy as you prepare to either
fight or run. Right? And we all know this feeling. It’s a huge rush of energy in your
system and you get all jacked up because of it. And this is commonly referred to as the
fight of flight response. And as you face that bear you either have the extra energy
and awareness to fight it or you use that extra energy to run away. By the way, unless
you have a can of bear spray in hand, I would not recommend fighting a bear with your bare
hands. You can’t outrun a bear either so this is actually kind of a lose/lose situation
here. If we go back to our hunter/gatherer days,
most of the stress that people dealt with back then were generally physical. Right?
Usually when they’re out hunting animals. In other words, they’re short term stress
responses. That is again if you see a bear, you’ll either fight it successfully, or
not. Kill or be killed if you will. Either way, it doesn’t matter. You’re only dealing
with stress for that short amount of time. However, in today’s modern society, that’s
not what happens. Right? From students stressed out of their minds studying for exams, to
relationship problems. Maybe you’re going through a long drawn out divorce process and
you’re dealing with legal problems, maybe you’re having a hard time making ends meet.
Or maybe you’re going through a combination of all those things. Either way, you’re
constantly stressed and it never goes away. And that’s the problem. So whereas in the
past, life was a lot simpler, the cortisol response was really just a one time thing.
Right? And you would counter it with some vigorous physical activity, that fight or
flight response, to burn off all that extra glucose in your body. Because that’s what
you use to get that extra energy. So remember, cortisol is one of the counter regulatory
hormones and it acts as an activator of that fight or flight response. You actually push
glucose out into your blood so your muscles can use it. And you have that surge of adrenalin.
But then afterwards it should go down. And that’s kinda how your body stays in balance.
Right? But modern society stress is not like that. In today’s world, people are always
stressing about something. Again, whether it’s about relationship problems, financial
problems, or school problems. You’re stressed all day. In fact, you’re stressed out of
your mind. Social media also plays a big part when it comes to adding unnecessary stress
in people’s lives. You can’t help but feel like you’re not good enough if you
spend enough time on social media. Hey, comment below if you can relate to that. So, what
happens is this sort of stress builds up and over time your body keeps pushing out glucose
in the blood stream, again that’s your body’s natural response to stress, and eventually
your body has to respond by producing more insulin to bring down the extra glucose in
your blood. And if you’ve been watching my videos, you know that high levels of insulin
has a direct correlation to weight gain. If that’s news to you, I’m gonna link to
my other videos in the description box. But if you’re always stressed, it becomes a
very unhealthy system because you’re chronically activating your cortisol response. And this
puts you at an increased risk of numerous health problems, including anxiety, depression,
digestive problems, headaches, heart disease, sleep problems, and yes, weight gain. There’s a famous quote out there that says
in this world nothing can be said to be certain, except death and taxes. You can probably
add stress to that list. Stressful events are just a fact of life. That’s just how
it is. The question is, what can you do about it? And it’s a tricky question because if
you’re trying to lose weight and you’re trying to improve your diet, but if you’re
chronically stressed, well, you’re not gonna get very good results. You can’t just focus
on one aspect of your life and completely ignore the rest if you’re trying to lose
weight. Here are three tips that I’ve found to work time and time again to lower stress
levels. Tip number one. Practice gratitude. It sounds
so simple but it’s one of the best things you can do to relieve stress. One study found
that even just writing about past stressful experiences increased cortisol over one month
compared to writing about positive life experiences or plans for the day. That’s why I like
to start my day by journaling about things that I’m grateful for. It really sets you
up for success when you start the day with gratitude. Tip number two. Learn to relax through meditation.
On top of the usual suspects like fixing your sleep, and I’m gonna put a link to one of
my videos at the top here if you wanna know how to get better sleep, and if you work out,
one of the best ways to lower stress is to learn how to practice relaxation. Active relaxation
if you will. Unfortunately, “relaxing” in front of the TV doesn’t count. It’s
an active process. Things like yoga and practicing meditation are prime examples of this. And I wanna quickly talk to you about my experience
with meditation if you’re feeling some resistance towards it. Earlier this year, I was having
relationship problems and I went through a tough break up. Needless to say, I was stressed
out of my mind and I had a hard time trying to relax, and I had no peace of mind. Life
sucked. After hearing enough people tell me that I should meditate, I finally caved and
tried it. I mean, I had nothing to lose at that point. And just like a lot of people,
I had a lot of resistance towards it. I thought it was just some voodoo hippie stuff that
people do and I couldn’t further from the truth. All you literally do is find a quiet
place, close your eyes, and focus on your breathing. How could that be such a bad thing?
And you don’t have to go crazy on this right away. You know what I mean? I’m not expecting
you to be the next Dalai Lama here. Just start by meditating for a minute and go from there.
I find that using a guided meditation app really helps to get you started with this
and I personally use an app called Headspace for this. Tip number three. Find a community. Being
part of a community has been proven to help lower stress. Having sort of a happy place
and knowing that you belong somewhere and having someone to talk to does a lot of good
things to your cortisol levels. For me, personally, the gym would be that happy place. So just remember, all the things I just mentioned
on how to lower your cortisol levels, you’re not changing the actual stress. You know what
I mean? The stress is still there. It doesn’t just magically go away. That is if you’re
having problems with your relationship or money, talking about it doesn’t make the
problem magically go away. But it changes your body’s response to the stress. And
makes your body less damaged by this kind of chronic stress response. Because you have
a way to relieve it. And everyone should be able to relate to that. Right? It really helps
if you have someone to talk to when you’re stressed out.
Long story short, the more you could reduce your cortisol response, the better the chances
of you losing weight. Ignore it and it’s gonna be an uphill battle moving forward. Okay, the next question then becomes, how
are you actually supposed to eat if you wanna lose weight? Do you have a proven plan that
you can follow? To help you with that, I wanna give you a free copy of my Lean Body Blueprint.
This is how I melted all the fat around my stomach and turned it into a six pack without
going on a crazy diet or wasting hours at the gym. It’s a simple 4 step process specifically
designed for busy professionals and it’s the exact same blueprint that I teach all
my private coaching clients and they’ve all gone to see some amazing results. If you
want to be the next success story then download your free copy of the lean body blueprint
right now. There’s gonna be a link in the description box. Just click on it, type in
your email, and I’ll send it to you right away. Alright, that’s all I’ve got. Give this
video a thumbs up if you enjoyed it and share it with your friends. Please subscribe to
my channel if you haven’t already, I post a new video every week. And hey, leave me
a comment below if you found this video helpful of if you have any questions about why it’s
hard to lose weight. Thanks for watching and I’ll see you in the comments section! Virtual
high five!

11 thoughts on “Does Stress Cause Weight Gain? (Stop Sabotaging Your Weight Loss Efforts!)

  1. Does stress cause weight gain? You're sabotaging weight loss efforts if you don't find a way to lower stress. Let me know your thoughts below!

  2. Oh man. I really really feel you right now. 😀
    I've been working a lot lately and when I work, I eat everything I can find.
    Today is first gym in a while though. Thanks for the motivation 🙂

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