As the new year approaches, many people have fitness-related aspirations and commitments for themselves, like firming up and slimming down.
If this is one of your New Year's plans, then this blog is meant for you!
One of the most successful methods to reach your health and fitness aspirations is with aid from others. Farrell's is more than simply a gym membership in Cedar Falls. We’re a supportive community. We combine nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want to learn more about our program? Register for free week at Farrell's now.
These are the five methods to reach and support your weight loss goals.
1. Sip Half Your Weight in Ounces
Keeping properly hydrated is key to your weight loss goals.
For peak hydration, aim to drink at minimum half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to drink 75 ounces of water each day.
Toting a recyclable water bottle with you and using an alarm on your phone is a great way to stay on track. If you don’t like nonflavored water, make it more interesting by enhancing it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a good time to get up and stretch your legs if you’ve been seated for most of the day.
2. Get Plenty of Sleep
Counting sheep is critical for slimming down. It’s even more beneficial than eating healthy and exercising! Insufficient sleep impacts your body in a variety of ways. When we’re sleepy, we want processed food more!
UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t had sufficient sleep. Too little sleep changes brain activity and decision-making, researchers determined, which might answer why people who sleep less tend to weigh too much.
When you sleep enough, you’re more inclined to make nutritious food choices. At Farrell's, we make it simple to determine what you’re eating 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:
- Enhances focus and efficiency
- Boosts your fitness performance
- Lowers your risk of heart disease and stroke
- Assists your mental health
- Strengthens your immune system
Be sure to give yourself time to relax after dinner without your computer. It’s important to make sleep top of the list in your regular schedule.
3. Give Your Body Time to Rest
Making time for routine days off from your workout program—no less than two rest days weekly—enables your body to recover.
When you allow your body rest you:
- Help stop muscle exhaustion
- Reduce your possibility of getting injured
- Improve your performance during workouts
- Even your hormones
Due to the fact that all of these advantages improve your exercise, you’ll see results more quickly!
Even though you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving!
Here are three low-impact tips to keep your muscles working:
- Climb the stairs instead of the elevator
- Stretch hourly at work
- Enjoy a walk with your kids after dinner
4. Be Kind to Yourself
Good things take time. Rapid weight loss can be unsafe and is difficult to manage long-term.
If you find yourself wanting motivation throughout your fitness journey, look at our greatest tips for getting (and being!) determined. Don’t forget to give yourself a break and be compassionate to yourself.
Because everyone is different, individuals will see forward motion at differing steps in their exercise and weight loss journey. And that’s normal!
Enjoy your rest days and think about how far you’ve gone forward. It’s important to know that each day you’re growing and becoming stronger than you were before!
5. Include HIIT and Strength Training
Rotating high-intensity interval training (HIIT) with strength exercise is a great way to increase lean muscle while burning extra calories while you’re not working out. HIIT classes make an afterburn effect by speeding up your metabolic rate.
Put simply, you carry on with burning calories after finishing your class—even during resting on the couch! HIIT also enhances muscle and boosts your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do at the end of running!
In addition to HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also offers many mental health advantages.
Studies have determined that strength training, even merely two days per week, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Book your free week at your area FXB to join our group fitness classes today!