As 2020 approaches, many people have fitness-related goals and objectives for themselves, including firming up and losing some pounds.
If this is one of your New Year's plans, then this blog is intended for you!
One of the top methods to achieve your health and fitness plans is with help from others. Farrell's is more than only a fitness center in New Hope. We’re a supportive community. We blend nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Curious about our program? Try a free week at Farrell's now.
Here are the five methods to reach and manage your weight loss goals.
1. Sip Half Your Weight in Ounces
Remaining properly hydrated is critical to your weight loss goals.
For peak hydration, shoot to consume no less than half your body weight in ounces daily. For instance, if you are 150 pounds, you ought to consume 75 ounces of water each day.
Keeping a recyclable water bottle with you and setting a reminder on your phone is a good way to keep on plan. If you don’t love plain drinks, spice it up by infusing it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a fantastic opportunity to move around and go for a walk if you’ve been sedentary for most of the day.
2. Get Plenty of Sleep
Counting sheep is crucial for slimming down. It’s twice as important than healthy eating and physical exercise! Lack of sleep impacts your body in a variety of ways. When we’re drowsy, we want junk food more!
UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which may answer why people who sleep too little tend to weigh too much.
When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it quick to plan what you’re eating with our tried-and-true nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances focus and efficiency
- Improves your workout performance
- Lowers your possibility of heart disease and stroke
- Improves your mental health
- Strengthens your immune system
Make sure you give yourself time to relax in the evening without screen time. It’s crucial to make sleep a priority in your everyday routine.
3. Give Your Body Time to Rest
Making time for regular time off from your exercise routine—at least two rest days per week—enables your body to recover.
When you give your body rest you:
- Help stop muscle tiredness
- Lower your chance of getting injured
- Boost your performance while you exercise
- Equalize your hormones
Given that all of these advantages help your workouts, you’ll get results sooner!
Although you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t be active!
Here are a couple of low-impact tips to keep yourself going:
- Use the stairs rather than the elevator
- Stretch hourly at work
- Do a walk with your spouse after dinner
4. Give Yourself Time
Good things take longer than a couple of weeks. Rapid weight loss can be dangerous and is hard to maintain.
If you find yourself requiring a motive while on your fitness journey, check out our top ideas for getting (and keeping!) on track. Remember to give yourself mercy and be patient with yourself.
Because everyone is diverse, people will experience headway at different stages in their exercise and weight loss journey. And that’s okay!
Use your rest days and think about how far you’ve progressed. It’s important to know that every day you’re flourishing and becoming better than you were before!
5. Combine HIIT and Strength Training
Alternating high-intensity interval training (HIIT) with strength training is a great way to increase lean muscle while burning additional calories while you’re resting. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate.
Put simply, you keep burning calories after ending your workout—even while relaxing 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 following running!
Besides HIIT, strength training is a good way to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a healthy body, but also has several mental health perks.
Analysis has determined that strength training, even just two days weekly, may help reduce stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the peak effect. Sign up for a free week at your nearby FXB to join our group fitness classes today!