As 2020 approaches, many adults have fitness-related plans and objectives for themselves, like firming up and slimming down.
If this is one of your New Year's aspirations, then this blog is especially for you!
One of the top approaches to meet your health and fitness aspirations is with help from a group. Farrell's is more than only a fitness center in Omaha. We’re a supportive community. We combine nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want to learn more about our program? Register for free week at Farrell's right away.
Try these five methods to reach and support your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping properly hydrated is essential to your weight loss goals.
For peak hydration, aim to consume no less than half your body weight in ounces every day. As an example, if you are 150 pounds, you ought to sip 75 ounces of water every day.
Toting a recyclable water bottle with you and setting a notification on your phone is a good option to keep on plan. If you don’t like nonflavored water, spice it up by enhancing it with juicy fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a great moment to stand up and stretch your legs if you’ve been seated for a couple of hours.
2. Get Sufficient Sleep
Counting sheep is critical for weight loss. It’s even more necessary than healthy eating and exercising! Not getting enough sleep influences your body in a lot of ways. When we’re sleepy, we desire processed food more!
UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten adequate sleep. Insufficient sleep alters brain activity and decision-making, researchers learned, which may answer why people who sleep less tend to be overweight.
When you get adequate sleep, you’re more inclined to make nutritious food picks. At Farrell's, we make it easy to plan what you’re consuming with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Boosts focus and efficiency
- Improves your workout performance
- Decreases your risk of heart disease and stroke
- Aids your mental health
- Benefits your immune system
Ensure you allow yourself time to get ready for bed after dinner without your phone. It’s important to make sleep a priority in your everyday agenda.
3. Let Your Body Rest
Taking scheduled breaks from your workout routine—no less than two rest days each week—enables your body to repair.
When you let your body relax you:
- Help stop muscle tiredness
- Lower your possibility of injury
- Boost your performance during workouts
- Balance your hormones
Due to the fact that all of these benefits help your workouts, you’ll get results more quickly!
Although you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion!
Here are a few light tips to keep your muscles moving:
- Climb the stairs instead of the elevator
- Stretch every hour during work
- Enjoy a walk with your spouse in the evening
4. Give Yourself Time
Good things take more than just a few days. Rapid weight loss can be unsafe and is unsustainable.
If you find yourself requiring inspiration during your fitness journey, look at our greatest advice for getting (and keeping!) on track. Remember to give yourself mercy and be compassionate to yourself.
As everyone is different, people will experience forward motion at contrasting steps in their fitness and weight loss journey. And that’s completely acceptable!
Take your rest days and remember how far you’ve gone forward. It’s crucial to recognize that every day you’re flourishing and becoming stronger than you previously were!
5. Include HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength workouts is a good way to enhance lean muscle while burning additional calories at rest. HIIT fitness classes make an afterburn effect by speeding up your metabolic rate.
In simple terms, you carry on with burning calories after finishing your class—even while resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after running!
Besides HIIT, strength training is a great process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also has many mental health perks.
Research has determined that strength training, even just 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 effect. Claim your free week at your area FXB to try our group fitness classes today!