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Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best way to lose weight and burn fat. Plus, they're quick, so they fit your schedule. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your life. Even better is how your body acts after class is over. These classes lead to afterburn by expanding your metabolic rate. Simply put, you keep burning calories after completing your workout—even while relaxing on the couch! HIIT classes increase muscle and speed up your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Creates endurance Strengthens cardiovascular functions Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Lowers resting heart rate and blood pressure Undoes age-related muscle decline Stimulates human growth hormone creation Expands fast-twitch muscles Benefits brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve made a basic yet effective HIIT workout you can do almost anywhere. And you don’t need any equipment! Complete each exercise for 45 seconds, then rest 15 seconds between each move. Do this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, add muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into quick, convenient workouts. Want to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.
What is Strength Training and Why is it Important?
Strength training is a piece of the healthy lifestyle we foster at FXB. It can aid in weight loss and stop osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are a vital component of a healthy diet because they give your body energy. Knowing how many carbs to eat can be difficult, because eating too few can cause headaches, fatigue and weakness, while eating too many can cause weight gain. At Farrell's, we'll explain the ideal balance. We'll also educate you about which types of carbs can keep you in burn mode throughout the day and stop cravings and overeating.
What are Carbs? Carbohydrates are our body’s central source for energy. There are simple and complex carbohydrates. Simple Carbs Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose. Common simple carb foods include: Milk (also a protein) Table sugar Fruit Complex Carbs Complex carbs are foods that have multiple sugar molecules linked together by “starch.” Foods high in complex carbs include: Legumes Grains Starchy vegetables like corn and peas Pasta Bread Glycemic Index Explained The glycemic index (GI) is a measurement of how much blood sugar (fuel) goes up based on carbohydrate intake. The higher the GI number, the more blood sugar rises. The Farrell's nutrition plan was created to supply members with a low glycemic load that keeps them in “burn mode” throughout the day, avoiding cravings and having too much food. Related: 8 Reasons Why Strength Training is Important  5 Effects of Too Little Carbs Carbs are an essential macronutrient. Removing or limiting carbs from your diet can have some side effects that we’ve shown below. 1. Energy Loss & Fatigue—Carbs are our main fuel source. Not eating enough healthy carbs reduces the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin burning fat. Doesn’t sound like a bad thing, but for active individuals, exhaustion and energy loss will settle in quickly and long-term effects could mean reduced performance. 2. Constipation—Our dietary fiber comes from complex carbs and is essential for bathroom regularity. A low-carb diet can cause constipation, so it’s important to ensure you’re eating enough healthy fiber, or “roughage” as they used to say, to be regular. 3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical that helps us feel happy. Too few healthy carbs can mean a decrease in serotonin levels, possibly bringing on mood changes like anger, sadness, and even mild symptoms of depression. 4. Hypoglycemia—Not enough carbs can mean low blood sugar, which can lead to hypoglycemia. Warning signs of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a regular metabolic action. If you don’t have adequate glucose (energy) from carbs to burn, your body will start burning fat, which is called ketosis. During this process, your body produces ketones for a fuel source. If you’re consuming a balanced diet, this isn’t a problem and your body adjusts to your levels. Where ketosis can become problematic is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals adopt a low-carb ketogenic diet for weight loss, but it needs to be balanced to assure you’re still getting an ample amount of what your body has to have to perform normally.Related: Why HIIT is Good for Losing Weight & Burning Fat  3 Effects of Too Many Carbs What could happen to your body if you eat too many unhealthy carbs? 1. Sugar Crash—We’ve all experienced it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling tired. Eating carbs high on the glycemic index can cause a spike in blood sugar because they are quickly broken down versus carbs that are high in fiber that digest at a slower pace, letting out energy over time. When this spike takes place, our bodies release hormones to regulate blood sugar, which creates the crash. Carbs that are complex and dense in fiber will help avoid the carb spike and crash. 2. Type 2 Diabetes—While not an immediate effect of consuming too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Limiting your portions is essential for reducing the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are important for proper function, they need to be portioned for what is needed. An overabundance of sugary drinks and foods is what puts you at risk. Adding just one serving of a sugary beverage to your diet each day increases your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care. 3. Weight Gain—Consuming too many refined carbs or high-glycemic carbs can also cause weight gain, which could lead to becoming overweight or obese, which can lead to more health problems like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have too much in our bodies. When we have this overload, our body holds onto the excess as fat.Related: 9 Easy Ways to Look & Feel Younger  When preparing meals and grocery shopping, make a routine to read the nutrition label. Don’t buy foods that have added sugar and sweeteners and stick to water as a substitute for sugary drinks and sodas. If you’re following your Farrell's nutrition plan, you’re already taking in the correct, balanced nutrition your body needs to operate effectively and efficiently to achieve your best in and outside of the gym. If you're currently not a member of Farrell's and not achieving your fitness goals, contact one of our locations or enroll in our next session to have a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">