As the new decade approaches, many people have fitness-related goals and commitments for themselves, like toning up and losing weight.
If these are among your New Year's plans, then this blog is aimed at you!
One of the top approaches to reach your health and fitness targets is with assistance from others. Farrell's is more than only a gym in Urbandale. We’re an encouraging organization. We mix nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Curious about our approach? Claim a free week at Farrell's today.
Try these five methods to achieve and maintain your weight loss goals.
1. Sip Half Your Weight in Ounces
Keeping appropriately hydrated is key to your weight loss goals.
For optimal hydration, shoot to consume at least half your body weight in ounces every day. For example, if you weigh 150 pounds, you ought to sip 75 ounces of water every day.
Toting a reusable water bottle with you and using an alarm on your phone is a great way to keep on plan. If you don’t love plain drinks, spice it up by enhancing it with fresh fruit! Our favorite combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a fantastic opportunity to move around and stretch your legs if you’ve been sedentary for most of the day.
2. Get Enough Sleep
Sleep is essential for losing weight. It’s twice as important than eating healthy and working out! Insufficient sleep impacts your body in a lot of ways. When we’re fatigued, we desire junk food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep changes brain activity and making a decision, researchers found, which might answer why people who don’t get enough sleep tend to weigh too much.
When you sleep enough, you’re more liable to make good food picks. At Farrell's, we make it simple to choose what you’re having with our tried-and-true nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Boosts focus and productivity
- Boosts your exercise performance
- Decreases your risk of heart disease and stroke
- Improves your mental health
- Builds your immune system
Ensure you give yourself time to wind down at night without screen time. It’s crucial to make sleep a priority in your regular routine.
3. Give Your Body Time to Rest
Taking routine breaks from your workout program—at least two rest days per week—allows your body to recover.
When you let your body rest you:
- Help avoid muscle tiredness
- Lower your chance of getting hurt
- Enhance your performance while you exercise
- Balance your hormones
Due to the fact that all of these advantages improve your exercise, you’ll see results more quickly!
Just because you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay active!
Here are a few low-impact ideas to keep your muscles moving:
- Take the stairs in place of the elevator
- Stretch hourly during work
- Enjoy a walk with your family in the evening
4. Be Patient With Yourself
Good things take more than just a few days. Quick weight loss may be unsafe and is difficult to manage long-term.
If you find yourself requiring a motive during your fitness journey, look at our greatest tips for getting (and being!) determined. Don’t forget to give yourself mercy and be compassionate to yourself.
Since everybody is diverse, everybody will have progress at differing stages in their health and weight loss journey. And that’s okay!
Take your rest days and think about how far you’ve progressed. It’s essential to realize that every day you’re flourishing and becoming better than you were before!
5. Include HIIT and Strength Training
Switching high-intensity interval training (HIIT) with strength training is a great way to build lean muscle while burning additional calories while you’re not exercising. HIIT classes create an afterburn effect by boosting your metabolic rate.
In simple terms, you continue burning calories after completing your class—even while resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running!
In addition to HIIT, strength training is a good way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has many mental health benefits.
Analysis has found that strength training, even just two days per week, may help combat stress, anxiety and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for the peak effect. Schedule your free week at your area FXB to experience our group fitness classes today!