{"id":77040,"date":"2022-06-05T14:19:18","date_gmt":"2022-06-05T19:19:18","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=77040"},"modified":"2022-06-06T14:26:41","modified_gmt":"2022-06-06T19:26:41","slug":"if-you-want-to-get-lean-strong-you-gotta-address-stress","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/if-you-want-to-get-lean-strong-you-gotta-address-stress\/","title":{"rendered":"if you want to get lean + strong, you gotta address stress"},"content":{"rendered":"\t\t
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Super focused on building muscle and strength? \"\ud83d\udcaa\"<\/p>

You gotta address stress!<\/p>

And, you might be stepping over dollars to pick up pennies when you\u2019re skipping out on recovery which allows the (good) stress and inflammation from exercise to calm down.<\/p>

If you\u2019re do things like:
>> waking up hella early to workout, sacrificing enough good sleep
>> stay up late to \u201cget your steps in\u201d
>> training 6 or 7 days of the week instead of 3 or 4<\/p>

\u2026 you\u2019re probably off in the land of diminishing returns. My clients get lean and strong by including enough rest and recovery days to push themselves hard in a few training sessions each week. If more of your time is freed up from exercise, it might also mean you get to include more play time or hobby time. All of these variables lower stress and inflammation which can make it easier for you to get strong + lean.<\/p>

Here’s why you gotta address stress…<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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increased cortisol makes recovery hard<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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High cortisol leads to muscle tension, reduced blood flow to the muscles, and lactic acid build up which, taken together, hinders muscle growth. Cortisol also leaves your cells starved for carbohydrates, which directly impacts the body’s ability to repair and rebuild muscles after training.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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cortisol inhibits muscle growth<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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The presence of cortisol makes the environment of our body a \u201ccatabolic\u201d one as opposed to an \u201canabolic\u201d one. <\/span>This means that the body is focused on breaking down, not building up. Carbohydrate and protein stores are broken down for fuel in this situation.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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elevated cortisol inhibits sleep<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Under normal conditions, cortisol rises in the morning and falls in the evening. When stressed, cortisol stays high all day, or does other wonky things like rise in the evening instead of in the morning. This leads to issues falling or staying asleep, which make it hard to optimize muscle and strength gains.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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check out more of my free macro resources<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tfree macro resources<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

My clients get lean, toned and strong by including enough rest and recovery days each week, so they can push themselves hard in a few training sessions they do. <\/p>\n","protected":false},"author":1,"featured_media":77013,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[147,144,173],"tags":[],"class_list":["post-77040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habit-change","category-health-behavior-change","category-mindset"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77040"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=77040"}],"version-history":[{"count":4,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77040\/revisions"}],"predecessor-version":[{"id":77044,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/77040\/revisions\/77044"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/77013"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=77040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=77040"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=77040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}