The anti-stress workout to regain a good mood


When you are stressed, that craving for … and you can’t resist the temptation of sweets and comfort food. In fact, under pressure increases the cortisol in a circle which, now known as the stress hormoneis also decisive for the line because it sends those signals to the brain that increase appetite, trigger the pangs of hunger and make you crave high calorie foods. And here the alarm is triggered, because the excess of sugars and fats not only raises the scale but is also harmful to health.
Furthermore, cortisol negatively affects muscle mass reducing it, to the advantage of fat mass.

Do you want to run for cover? We know that movement is health and beauty and, let’s add, a powerful anti-stress; “Building your muscles” not only circulates the hormones of good mood but uses glucose as an energy source, thus containing blood sugar levels. All to the advantage of a healthy weight, well-being and quality of your life.

So are you ready to train? Our expert, the doctor Valeria Galfano, nutritionist and personal trainer in Rome, has designed a program for us that reshapes the shapes, improves muscle tone and strength and helps you burn fat mass. Is divided into 3 weekly sessions, to be performed every other day, focused on the different muscle groups. You can do it in the gym, but also at home: you will need a pair of dumbbells and a rubber band, tools that are easily available and take up little space. To make the most of its benefits, repeat the recommended exercises from the afternoon onwards, preferably after a protein-based meal.

In addition, the personal trainer emphasizes, to avoid physical stress, give the right importance to rest between one workout and the next, but also to recovery between the different series of an exercise, following the times indicated in the table. And, to best complete, also include one cardiovascular activity session: with a good walk at a good pace, in addition to stimulating the whole circulatory system, you will intensify the fat burning effect. Or if you go to the gym, work out on the treadmill, elliptical or stationary bike.

  • Training 1

Dedicate the first session to legs, buttocks and calves. Start with the squat in the “sumo” version, ie with the toes apart and a dumbbell as a load, plus add 3 ”in isometry: it means that you must maintain the position for the indicated time, with the muscle contracted.
Continue with the “Bulgarian” lunges, the version with the rear foot resting on the bench or a lift (if you are at home), in order to intensify the work on the thigh muscles. The session then includes the series of hip thrust: sitting, shoulders resting on the bench (or the sofa, if you are at home), legs bent, feet on the ground, position the handlebar at the height of the pelvis.

By contracting your buttocks, lift your torso and pelvis. Again, keep the isometry for 3 “. Then move on to the exercises focused on the outside and the back of the thigh which, of course, also involve the buttocks. Conclude with the calf repetitions: with dumbbells in hand, arms at your sides, lift up on toes and back.


  • Workout 2

In the second session, the workout involves the muscles of the upper part: strengthens the shoulders and defines the arms, in particular the triceps, the back muscle.
Provides spints up and up, lateral and frontal, of the arms to be performed with the use of dumbbells and elastic. Then, the exercises aimed at the back of the arm (French press and kick back), thanks to the backward flexion and extension of the forearm.

Complete with work for i biceps, or the muscles of the front: with weights, flex and stretch your elbows alternating; with the elastic, locked with the feet in the center: same movement but with both arms and wrists turned inwards. Also for these exercises there are isometry phases: hold the position for 3 ”, where indicated in the table.
Last effort: abdominal muscles for the waist.


  • Training 3

The third weekly workout focuses on working on back and pectoral muscles.
To simulate the movement of the rower, while sitting, pass the elastic around a support, hold the ends and, with the torso slightly tilted back, bend the elbows, stretching the elastic. After the last set, hold the position in isometry; in the rower, standing, with the trunk flexed, bend and bring the elbow back with the load and back.

In the pull overhold only one dumbbell with both hands and, lying down, legs bent, arms extended and slightly bent upwards, bring them back over the head to bring the weight as close as possible to the ground. Push up and crosseslying on the back, are then aimed at toning the pectoral muscles.
Conclude the third training session with the abs sets.


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