As the new decade approaches, many adults have fitness-related goals and objectives for themselves, like firming up and losing some pounds.
If this is one of your New Year's plans, then this article is meant for you!
One of the top approaches to meet your health and fitness targets is with support from others. Farrell's is more than only a gym membership in Colorado Springs. We’re an encouraging group. We mix nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Curious about how FXB works? Register for free week at Farrell's today.
These are the five ways to achieve and support your weight loss goals.
1. Drink Half Your Weight in Ounces
Remaining properly hydrated is essential to your weight loss goals.
For optimal hydration, aim to consume at minimum half your body weight in ounces every day. For example, if you are 150 pounds, you should drink 75 ounces of water each day.
Keeping a refillable water bottle with you and setting an alarm on your phone is a great way to keep on track. If you don’t enjoy unflavored drinks, make it more interesting by infusing it with fresh fruit! Our favorite mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a great opportunity to stand up and stretch your legs if you’ve been sedentary for a couple of hours.
2. Get Plenty of Sleep
Counting sheep is important for weight loss. It’s twice as necessary than healthy eating and physical exercise! Lack of sleep affects your body in a variety of ways. When we’re sleepy, we desire unhealthy food more!
UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t had ample sleep. Too little sleep impacts brain activity and making a decision, researchers found, which may solve why people who sleep less tend to be heavier.
When you get adequate sleep, you’re more inclined to make nutritious food selections. At Farrell's, we make it simple to choose what you’re having with our proven nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Improves attention and output
- Boosts your exercise performance
- Decreases your risk of heart disease and stroke
- Assists your mental health
- Strengthens your immune system
Make sure you allow yourself time to get ready for bed in the evening without your phone. It’s crucial to make sleep top of the list in your everyday schedule.
3. Take a Break
Taking regular time off from your fitness routine—at minimum two rest days per week—permits your body to recharge.
When you allow your body relax you:
- Help avoid muscle fatigue
- Lower your possibility of getting injured
- Boost your performance while you exercise
- Balance your hormones
Due to the fact that all of these perks assist your exercise, you’ll notice results more quickly!
Even though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving!
Here are a couple of low-intensity tips to keep your muscles going:
- Climb the stairs instead of the elevator
- Stretch each hour while you’re working
- Do a walk with your kids after you eat
4. Give Yourself Time
Good things take longer than a couple of weeks. Rapid weight loss may be risky and is difficult to manage long-term.
If you find yourself requiring motivation throughout your fitness journey, look at our top ideas for getting (and staying!) motivated. Don’t forget to give yourself mercy and be kind to yourself.
As everybody is different, everybody will have headway at contrasting times in their exercise and weight loss journey. And that’s normal!
Use your rest days and remember how far you’ve gone forward. It’s essential to realize that every day you’re thriving and becoming stronger than you were before!
5. Combine HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning additional calories while you’re not exercising. HIIT classes develop an afterburn reaction by boosting your metabolic rate.
Put simply, you continue burning calories after ending your workout—even during resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do following jogging!
In addition to HIIT, strength training is a great approach to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a fit body, but also provides a number of mental health advantages.
Research has shown that strength training, even only two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the peak effect. Book your free week at your local FXB to join our group fitness classes today!