As the new decade approaches, many adults have fitness-related plans and commitments for themselves, including firming up and losing weight.
If these are among your New Year's aspirations, then this blog is especially for you!
One of the top methods to reach your health and fitness targets is with aid from a group. Farrell's is more than just a fitness center in West Des Moines. We’re a like-minded community. We incorporate nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want more information about our method? Try a free week at Farrell's now.
Here are the five approaches to reach and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Staying well hydrated is essential to your weight loss goals.
For optimal hydration, attempt to sip no less than half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to sip 75 ounces of water each day.
Toting a reusable water bottle with you and setting a reminder on your phone is a great way to keep on goal. If you don’t enjoy plain drinks, make it tastier by flavoring it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a good opportunity to move around and go for a walk if you’ve been sedentary for most of the day.
2. Get Enough Sleep
Counting sheep is crucial for weight loss. It’s even more necessary than eating right and working out! Not getting enough sleep influences your body in a variety of ways. When we’re fatigued, we crave processed food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep alters brain activity and making a decision, researchers learned, which could explain why people who sleep less tend to weigh too much.
When you sleep enough, you’re more inclined to make good food selections. At Farrell's, we make it fast to determine what you’re having with our proven nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Enhances concentration and productivity
- Increases your workout performance
- Decreases your chance of heart disease and stroke
- Aids your mental health
- Builds your immune system
Make sure you permit yourself time to relax at night without your TV. It’s essential to make sleep top of the list in your everyday schedule.
3. Take a Break
Making time for scheduled breaks from your workout program—at least two rest days per week—allows your body to recover.
When you allow your body rest you:
- Help stop muscle fatigue
- Lower your risk of getting injured
- Enhance your performance while you exercise
- Balance your hormones
Since all of these advantages improve your workouts, you’ll get results sooner!
Just because you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active!
Here are a few low-intensity ideas to keep your muscles moving:
- Use the stairs as opposed to the elevator
- Stretch every hour during work
- Enjoy a walk with your spouse after dinner
4. Be Patient With Yourself
Good things take time. Quick weight loss can be unsafe and is unsustainable.
If you find yourself requiring motivation during your fitness journey, check out our greatest tips for getting (and staying!) on track. Make sure to give yourself a break and be kind to yourself.
As everyone is different, everybody will have progress at contrasting times in their health 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 daily you’re growing and becoming better than you previously were!
5. Mix HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength training is a great way to increase lean muscle while burning additional calories at rest. HIIT workouts create an afterburn reaction by increasing your metabolic rate.
In simple terms, you carry on with burning calories after finishing your workout—even during resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do after jogging!
Besides HIIT, strength training is a great process to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also provides several mental health benefits.
Analysis has found that strength training, even merely two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the maximum outcome. Claim your free week at your nearby FXB to join our group fitness classes now!