Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they're short, so they're convenient for your lifestyle. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT classes are short and fit with for your life. Even better is what your body does after class is over. These exercises lead to afterburn by expanding your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while resting on the couch! HIIT routines increase muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Enhances endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen intake Decreases resting heart rate and blood pressure Undoes age-related muscle decline Encourages human growth hormone production Expands fast-twitch muscles Benefits brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve created a basic yet effective HIIT workout you can do in your living room. No equipment required! Perform each exercise for 45 seconds, then rest 15 seconds between each move. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you’re looking to burn body fat, increase muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.
What is Strength Training and Why is it Important?
Strength training is a part of the healthy lifestyle we foster at FXB. It can help weight loss and prevent osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an important component of a healthy diet because they fuel your body. Learning how many carbs to eat can feel complicated, because eating too few can cause headaches, fatigue and weakness, while eating too many can cause weight gain. At Farrell's, we'll explain the ideal balance. We'll also teach you which carb sources can keep you in burn mode throughout the day and prevent cravings and overeating.
What are Carbs? Carbohydrates are our body’s primary source for energy. There are simple and complex carbohydrates. Simple Carbs Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose. Common simple carb foods include: Milk (also a protein) Table sugar Fruit Complex Carbs Complex carbs are foods that have multiple sugar molecules linked together by “starch.” Foods high in complex carbs include: Legumes Grains Starchy vegetables like corn and peas Pasta Bread Glycemic Index Explained The glycemic index (GI) is a measurement of how much blood sugar (fuel) increases based on carbohydrate intake. The higher the GI number, the more blood sugar increases. The Farrell's nutrition plan was made to provide members with a low glycemic load that keeps them in “burn mode” throughout the day, preventing cravings and overeating. Related: 8 Reasons Why Strength Training is Important 5 Effects of Too Little Carbs Carbs are an vital macronutrient. Removing or reducing carbs from your diet can have some side effects that we’ve summarized below. 1. Energy Loss & Fatigue—Carbs are our primary fuel source. Not eating enough healthy carbs limits the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin utilizing fat. Doesn’t sound negative, but for active individuals, exhaustion and energy loss will happen quickly and long-term effects could mean decreased performance. 2. Constipation—Our dietary fiber comes from complex carbs and is important for bathroom regularity. A low-carb diet can cause constipation, so it’s important to ensure you’re eating enough healthy fiber, or “roughage” as they used to say, to stay regular. 3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical responsible for making us feel happy. Too few healthy carbs can mean a decrease in serotonin levels, possibly causing mood changes like anger, sadness, and even mild symptoms of depression. 4. Hypoglycemia—Not enough carbs can mean low blood sugar, which can lead to hypoglycemia. Symptoms of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a normal metabolic process. If you don’t have adequate glucose (energy) from carbs to burn, your body will start burning fat, which is known as ketosis. During this process, your body makes ketones for a fuel source. If you’re eating a balanced diet, this isn’t an issue and your body gets used to to your levels. Where ketosis can become dangerous is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals adopt a low-carb ketogenic diet for weight loss, but it needs to be balanced to confirm you’re still getting an ample amount of what your body requires to work normally.Related: Why HIIT is Good for Losing Weight & Burning Fat 3 Effects of Too Many Carbs What could happen to your body if you eat too many unhealthy carbs? 1. Sugar Crash—We’ve all experienced it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling tired. Eating carbs high on the glycemic index can cause an increase in blood sugar because they are quickly broken down versus carbs that are high in fiber that digest at a lower pace, letting out energy over time. When this spike happens, our bodies release hormones to adjust blood sugar, which prompts the crash. Carbs that are complex and dense in fiber will help block the carb spike and crash. 2. Type 2 Diabetes—While not an immediate cause of eating too many high-glycemic carbs, a high-carb diet can put you at risk for developing type 2 diabetes. Portion control is essential for lowering the risk of ending up with type 2 diabetes. While carbs, and the sugars from carbs, are important for proper function, they need to be portioned for what is needed. Too many sugary drinks and foods is what puts you at risk. Adding just one serving of a sweetened beverage to your diet every day ups your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care. 3. Weight Gain—Taking in too many refined carbs or high-glycemic carbs can also lead to weight gain, which could lead to becoming overweight or obese, which can lead to more health problems like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have an excess in our bodies. When we have this overload, our body keeps the excess as fat.Related: 9 Easy Ways to Look & Feel Younger When preparing meals and grocery shopping, make a habit to take a look at the nutrition label. Stay away from foods that have added sugar and sweeteners and stick to water instead of sugary drinks and sodas. If you’re following your Farrell's nutrition plan, you’re already getting the correct, balanced nutrition your body needs to perform effectively and efficiently to be your best in and outside of the gym. If you're currently not a member of Farrell's and not reaching your fitness goals, get in touch with one of our locations or sign up for our next session to experience a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">