As 2020 approaches, many adults have fitness-related plans and resolutions for themselves, like firming up and slimming down.
If these are among your New Year's plans, then this blog is especially for you!
One of the best ways to reach your health and fitness aspirations is with support from a group. Farrell's is more than just a gym membership in Forest Lake. We’re an encouraging community. We blend nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want more information about how FXB works? Try a free week at Farrell's today.
Try these five methods to hit and support your weight loss goals.
1. Drink Half Your Weight in Ounces
Staying well hydrated is crucial to your weight loss goals.
For optimal hydration, aim to sip at minimum half your body weight in ounces daily. For example, if you weigh 150 pounds, you need to consume 75 ounces of water daily.
Having a recyclable water bottle with you and having a notification on your phone is a good option to stay on goal. If you don’t like nonflavored drinks, spice it up by infusing it with real fruit! Our favorite combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a good moment to move around and stretch your legs if you’ve been sitting for awhile.
2. Get Plenty of Sleep
Counting sheep is crucial for weight loss. It’s twice as necessary than eating right and exercising! Lack of sleep affects your body in many ways. When we’re exhausted, we crave unhealthy food more!
UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep changes brain activity and making decisions, researchers found, which could solve why people who sleep less tend to be overweight.
When you get enough sleep, you’re more liable to make good food choices. At Farrell's, we make it fast to choose what you’re having with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Improves concentration and productivity
- Improves your workout performance
- Decreases your risk of heart disease and stroke
- Aids your mental health
- Builds your immune system
Make sure you permit yourself time to get ready for bed after dinner without your phone. It’s essential to make sleep top of the list in your regular schedule.
3. Give Your Body Time to Rest
Having scheduled days off from your exercise schedule—at least two rest days each week—permits your body to repair.
When you let your body relax you:
- Help prevent muscle exhaustion
- Decrease your possibility of getting injured
- Boost your performance in the gym
- Equalize your hormones
Due to the fact that all of these perks help your exercise, you’ll have results faster!
Although you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active!
Here are several low-impact tips to keep yourself moving:
- Use the stairs rather than the elevator
- Stretch hourly during work
- Take a walk with your kids after dinner
4. Be Kind to Yourself
Good things take longer than a couple of weeks. Fast weight loss can be dangerous and is hard to maintain.
If you find yourself requiring motivation throughout your fitness journey, check out our greatest tips for getting (and staying!) motivated. Don’t forget to give yourself a break and be compassionate to yourself.
Since everybody is unique, individuals will experience progress at contrasting steps in their health and weight loss journey. And that’s okay!
Enjoy your rest days and think about how far you’ve gone forward. It’s crucial to know that daily you’re flourishing and becoming better than you were before!
5. Mix HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength training is a fantastic approach to enhance lean muscle while burning additional calories while you’re resting. HIIT classes create an afterburn effect by boosting your metabolic rate.
In simple words, you carry on with burning calories after ending your class—even during relaxing on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do after a run!
Besides HIIT, strength training is a fantastic way to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a fit body, but also provides a number of mental health perks.
Research has found that strength training, even only two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the maximum results. Claim your free week at your nearby FXB to join our group fitness classes now!