As the new year nears, many adults have fitness-related aspirations and resolutions for themselves, such as firming up and losing weight.
If these are among your New Year's plans, then this blog is intended for you!
One of the most successful approaches to reach your health and fitness plans is with support from others. Farrell's is more than just a fitness center in Maple Grove. We’re a like-minded group. We mix nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want more information about our approach? Claim a free week at Farrell's right away.
Try these five methods to reach and maintain your weight loss goals.
1. Consume Half Your Weight in Ounces
Staying appropriately hydrated is crucial to your weight loss goals.
For peak hydration, attempt to sip at least half your body weight in ounces each day. For example, if your weight is 150 pounds, you need to consume 75 ounces of water daily.
Keeping a recyclable water bottle with you and having a reminder on your phone is a great way to remain on plan. If you don’t enjoy plain beverages, make it more interesting by flavoring it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good time to get up and get some exercise if you’ve been sedentary for most of the day.
2. Get Sufficient Sleep
Counting sheep is important for slimming down. It’s twice as necessary than healthy eating and working out! Insufficient sleep impacts your body in many ways. When we’re sleepy, we crave unhealthy food more!
UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t gotten ample sleep. Not enough sleep impacts brain activity and decision-making, researchers learned, which could answer why people who sleep less tend to be overweight.
When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it nearly effortless to choose what you’re consuming with our tried-and-true nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances concentration and output
- Boosts your exercise performance
- Lessens your risk of heart disease and stroke
- Improves your mental health
- Benefits your immune system
Make sure you permit yourself time to wind down at night without your TV. It’s crucial to make sleep a priority in your everyday schedule.
3. Let Your Body Rest
Making time for regular breaks from your workout routine—at least two rest days each week—permits your body to recharge.
When you let your body relax you:
- Help stop muscle fatigue
- Decrease your chance of injury
- Enhance your performance during workouts
- Even your hormones
Due to the fact that all of these benefits improve your workouts, you’ll see results faster!
Just because you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t be moving!
Here are several low-impact tips to keep yourself moving:
- Use the stairs as opposed to the elevator
- Stretch each hour during work
- Take a walk with your family in the evening
4. Give Yourself Time
Good things take time. Quick weight loss could be risky and is hard to maintain.
If you find yourself needing a motive throughout your fitness journey, read our best tips for getting (and keeping!) motivated. Remember to give yourself grace and be patient with yourself.
Because everybody is diverse, individuals will experience headway at different times in their fitness and weight loss journey. And that’s okay!
Use your rest days and reflect on how far you’ve come. It’s essential to realize that each day you’re growing and becoming better than you were the day before!
5. Include HIIT and Strength Exercises
Switching high-intensity interval training (HIIT) with strength exercise is a good method to increase lean muscle while burning additional calories while you’re not exercising. HIIT classes create an afterburn effect by increasing your metabolic rate.
Put simply, you continue burning calories after ending your class—even during watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do following jogging!
Besides HIIT, strength training is a good process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also offers a number of mental health perks.
Analysis has determined that strength training, even merely two days weekly, may help combat stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best outcome. Schedule your free week at your local FXB to experience our group fitness classes today!