Fitness comes down to two simple things: 1) doing what helps you, and 2) not doing what hurts you. Most active people are great at the first part—they lift weights, do cardio, wear ultra stretchy T-shirts, etc.—but aren't great at the second.

So, what hurts your fitness? There are multiple answers, but the one detractor everyone struggles with is stress. When something or someone stresses you, your body's reactions range from harmless (like your pupils dilating) to damn near self-destructive (like stress hormones releasing). Even at a moderate level—stress from work, traffic, or NFL playoffs—that shit will hum in the background and cause fitness problems like:

  • Less muscle gain. Stress—even perceived stress—reduces muscle recovery after a workout.
  • More fat gain. Chronic stress can lead to weight gain via hormones and inflammation, specifically around your gut.
  • Injuries and illnesses. Chronic stress can suggest future injuries and cause or worsen all kinds of illnesses.
  • Lousy sleep. Stress not only reduces sleep quantity, but also hurts sleep quality, which might be more important than duration. P.S. This makes you fat.
  • Bad food choices. When you're stressed, you tend to eat foods high in sugar and fat. P.S. This also makes you fat.

Chronic stress is like driving with the brakes on, and almost all of what drives us crazy is psychological. That's where mediation comes in. Meditation melts away stress so you can unlock more muscle gain and fat loss. It won't give you six-minute abs, but it will unleash your full training potential, which is pretty damn good, too.

Chronic stress is like driving with the brakes on, and almost all of what drives us crazy is psychological.

Once you start meditating, your "fight-or-flight" nervous system (the one that activates when you feel like punching someone in the face) quickly tones down, while your opposing nervous system (the one that relaxes you) boots up. In one study, five weeks of daily meditation reduced stress, anxiety, and depression just six weeks after participants began. Another study found only seven days of daily meditation lessened anxiety and decreased blood pressure. Finding your inner zen also helps you sleep.

Meditation, however, doesn't mean sitting absolutely still for 14 hours and attaining enlightenment. It just means taking a few minutes out of your day to relax, become mindful, and get some peace. And let's be honest: Most of us could use more time to decompress and think happy thoughts.

If you're a beginner, start with just 10 minutes of "quiet time" midday: Close your eyes, concentrate on slow, deep breaths, and become aware of your body. Or, you could listen to some guided meditations. Or, you could move to Tibet. It's up to you; just stick with it for a week and you'll see the benefits.

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Now, you might be wondering: If I'm stressed out, wouldn't a hard workout help? Yes and no. If you feel tense, light exercise can help put those stress hormones to good use. But an intense workout stresses you, too, and you could end up hurting yourself. Instead, try a stress-busting circuit to get your blood flowing and burn some fat, so you leave the gym feeling better than when you got there.

Do this circuit three times. Stay relaxed and calm; you shouldn't grind reps. Keep your heart rate under 150bpm (or breathe through your nose) the entire time.

1. Dumbbell Goblet Squat, 2 minutes

Grab the end of one dumbbell in both hands and hold it by your chest with your elbows underneath. Keep your feet shoulder-width apart with your toes slightly out. Start the movement by squatting backwards and spreading your knees apart. Descend below parallel while keeping your lower back straight. At the bottom, drive through your heels and keep your knees apart. Do 2 to 3 reps every 5 to 7 seconds for 2 minutes—keep your heart rate below 150bpm throughout.

2. TRX Inverted Row, 2 minutes

Grab TRX straps from underneath with your feet closer to the anchor point. Squeeze your shoulder blades together and pull yourself up while keeping your body straight like a plank. Do 2 to 3 reps every 5 to 7 seconds for 2 minutes—keep your heart rate below 150bpm throughout.

3. Chinups, 3 reps

Grab a pull-up bar with your palms facing toward you and start by squeezing your shoulder blades together. Pull yourself up, leading with your chest.

4. Single-Arm Waiter's Walk, 10 yards each arm

Grab a heavy dumbbell in one hand, keep your chest up and shoulder blades squeezed, and walk.

5. Child's Pose Breathing, 6 breaths

Get into a child's pose and round the entire length of your spine. When you inhale, breathe through your nose, expand your diaphragm, and focus on pushing your belly into your thighs. Exhale every last ounce of air from your lungs, hold for one second, and then inhale.

6. Dumbbell Flye EQI, 30 seconds

Grab two 5-pound dumbbells. Lie on a bench with your knees bent, feet flat on the bench, your lower back flush on the bench, and your arms in a chest flye position. Keep your arms slightly bent, press your ribcage into the bench, and breathe. Your arms will naturally move toward the floor, which stretches your chest. Once you're done, set the dumbbells on the floor.

From: Esquire US