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Fasted cardio basically means that you’re running at a point when you have very low blood sugar. You can do this either by having a day of eating very little or by going running first thing in the morning when you wake up (when we sleep, we don’t eat – thus we are fasted!). This works a little like HIIT in that your blood sugar is low and this forces the body to burn fat and utilize glycogen. It also increases your cortisol a lot, as well as your myostatin so use with caution. But if you’re really keen to lose weight fast, it might be worth a try!

Running Off Road

Another tip is to try running off road. One great way to do this is to run against resistance which can mean running through sand or running through relatively shallow water (such as the sea). This is a great way to increase the challenge and it causes the muscles to work harder. That in turn makes it into something that’s known as ‘resistance cardio’ – a fantastic form of cardio that actually burns more calories while also preserving your muscle.

This is one of the great examples of what you can do for yourself when you start running in nature and again start returning to your roots a little. As we’ve already seen, we were born to run and this is how we would have done it!

When you really go off road running, then you’ll be in the territory of what is known as ‘trail running’. Trail running means that you’re running through forests and along rocks and it’s much closer to what our ancestors did. The great thing about this is that it requires more awareness, more alertness and challenges the body in a lot more ways. In particular, it utilizes a lot of muscles as you have to constantly stabilize yourself against rocks and roots and other things that might cause you to trip or slip.

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I believe that a lot of us are equipped with an instinct to form excuses and reasons as to why we shouldn't tackle a challenge, or make a significant (or small) change. Meanwhile, the truth is that sometimes you rational mind doeshave a point.

At the same time, you should be consciously aware of your comfort zone and howrooted you become with it. The more you immerse yourself within it, the harder it can be to get out.

Think about it this way: sometimes you might be comfortable, and then all of a sudden an opportunity comes along. Your first instinct may push you to decline the opportunity, whatever it may be, and remain in a state of constant knowing and comfort. Taking an intelligent “risk” when the timing is right can end up transforming your life from ordinary to far more fulfilling.

Taking a step forward, or a risk, can be a positive movement towards growing as a person, and also coping with the otherkind of stress –the badkind. Now, if you're going through this course, then I'm sure that may be why you're here. Dealing with the bad stress, the kind you could definitely do without in your life.

I'm not going to bore you or waste your time by listing off reasons or situations that can generate bad stress. Mainly because I'm certain you KNOW what stresses you out and creates that feeling of overwhelm in your life. Just thinking about the topics and things that are weighing over you can cause your mind to escalate the situation. This, in turn, makes coming up with a solution AND dealing with the stress effectively far more difficult.

Now that I've given you this overview of good and bad stress, let's just dive right into the topic of breathing to relieve the stress.

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However, it's realistic to avoid, or even just reduce the harmful forms of psychological stress, such as worries, anxieties, depression, fears, and agitation as well as the damaging physiological reactions, such as increased heart rate, higher blood pressure, weakened immune system, muscular tension, and so on. It's really no surprise that stress can also influence us to behave destructively or drastically. It should be stated though, that in coping with stress, we should aim to avoid ineffective or self-defeating approaches, including the overindulgence in smoking, alcohol and the abuse of drugs. These temporary “solutions” not only fail to relieve stress, but can also result in damage both physically, emotionally, and mentally. Not to mention the damage that can be done to relationships and your job as well.

Heading down that path can result in addictions and things spiraling out of control. Another common approach to controlling stress is through the use of what's known as “psychotropic” medication which is prescribed by physicians.

On the other hand, there's also behavioral and psycho-therapeutic techniques that work wonders as well. With most people, these kinds of treatments can be proven effective. But they definitely involve the person to be participating in their own recovery in order to be successful. However, if the person's stress is severe, then medical consultation could also be recommended.

Any knowledgeable physician will treat their patients with the most effective drug that has the fewest side effects based on that patient's particular medical history. They will then follow up with the patient's progress diligently, which I'm sure you're familiar with. They may even reduce the dosage or eliminate the medication entirely when the stress is at a more maintainable level.

You, as the patient, in this scenario, should not hesitate to ask questions of the psychiatrist about the different medications and their side effects. Sometimes, psychotherapy could even be suggested as treatment for more effective and longer lasting progress.

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You don't have to be a fighter to fight back and alleviate the stress in your life. That's why in this section, I'm going to cover 15 essential and very practical tips for combating stress in your life, no matter who you are or where you are. So follow along closely!

1. Smile More, Express Emotions, andBe Happy

We all have something in life that makes us laugh, or makes us smile. Maybe it's a friend that we know, a TV show that we watch, or anything else. These kinds of things bring joy to our lives.

It's been proven that laughter AND smiling both release endorphins and other chemicals in your brain and body that help to elevate your mood and boost your immune system as well.
Make it a point to laugh, smile, express amusement, and just try to find enjoyment in life, as often as you can. Even when things aren't looking up at the moment.

2. Take Control of Time and Start Planning

It could almost go without saying that you'll be able to deal with certain kinds of stress if you have a better grip on your work and the tasks you have to do. Whether itsrelationships, your job, or other activities in life –when you're in control, you're far more likely to stay focused and more collected. Plan your time wisely and always remember to compensate for the unexpected, which we all know happens from time to time.

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The easier way to do this though is to simply add weight using dumbbells and kettlebells. This way, you can mimic many of the big ‘compound’ lifts from the comfort of your home and with no need to invest in a barbell or a squat rack.

So one example of this would be to perform dumbbell clean and presses. Simply place a dumbbell by either side of you on the floor. Then squat down to the weights to pick them up, stand up with them, curl them up to your upper chest/shoulder and then press them up over your head.

Likewise, you can perform lunges which holding dumbbells in either arm. Or to make it more of a challenging whole body workout, try holding the dumbbells over your head, extended with fully straight arms.
Using a kettlebell meanwhile, you can start training in a manner very similar to training with a barbell. A kettlebell is a large round weight with a single handle protruding from the top. You can grab this handle with one or both hands and then pull it or swing it into position. You can also hold the kettlebell by the base with both hands in a bear-hug like manner. This can allow you to perform what is known as the ‘goblet squat’, where you squat with the weight resting across your upper chest. This move slightly moves the pressure compared with a regular squat – you’re now working the quads slightly more than usual and the hamstrings slightly less than usual.

One of the best moves by far for leg training at home though is the kettlebell swing. Here, you grab the kettlebell in both hands and stand with your legs slightly apart and the weight hanging directly down in front of you between them. The object is now to swing the weight behind and through your legs and then up in front of you with straight arms. But you’re not going to do this using your arms. Instead, you’re going to do it by squatting down and then standing up and thrusting your hips slightly forward. The momentum alone causes the weight to swing up and then you squat back down as the weight comes down from the force of gravity. You don’t break the momentum, you simply allow the weight to swing through your legs behind you and then thrust back upwards. Check out videos online to see how this works.
As you can see then, there are plenty of great ways you can train legs at home, so you don’t need to spend a fortune on a squat rack!

Chapter 6: Bodyweight Training and How to Learn Incredible Beast Moves

One question I get a lot is whether or not you can build big muscle using only bodyweight training. Bodyweight training has a lot of appeal because it allows you to train literally from anywhere and using very little-to-no equipment. Bodyweight training of course incorporates press ups, sit ups, pull ups, chin ups, bodyweight squats and all manner of other exercises.

But is this enough? Can you create enough resistance with just your bodyweight in order to challenge your muscles to grow?

Fortunately, the answer is a resounding yes – as long as you know what you’re doing. And fortunately, you do know what you’re doing because you have this book to hand!

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Figure out what gives you pleasure. For example, you may like reading magazines, watching videos, going to a park, or listening to music. Give yourself permission to do those things and then enjoy them.

Ask someone to help you with something. I know this is a hard one but you can do it! After all, everyone else is asking YOU for favors, why shouldn’t YOU ask THEM? Just be tolerant if they turn you down. Just because you have always told them “Yes” doesn’t mean they always have to tell you “Yes”.

Check in with how you feel and what you are thinking. It’s important to be aware of these things; they’re part of who you are. And then try saying what you feel and think more often. Just remember to have a little decorum in certain situations.

Many people pleasers believe that nobody will like them if they stop doing things for other people. If someone stops liking you because you don’t do what they ask, then you’re being used by them and probably don’t want them as a friend anyway.

People will like you for who you are and not simply for what you do. You deserve to take time to yourself, to say NO, and to take care of yourself without feeling guilty. It’s within your reach to change - one small step at a time!

I think most people would be in complete agreement when I make this next statement. McDonald’s had it right – You Deserve A Break Today!