As the new year gets close, many adults have fitness-related aspirations and resolutions for themselves, including toning up and losing weight.
If this involves one of your New Year's aspirations, then this article is aimed at you!
One of the top methods to reach your health and fitness goals is with aid from others. Farrell's is more than just a gym membership in LaVista. We’re a supportive group. We blend nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want to learn more about our method? Register for free week at Farrell's right away.
Try these five ways to achieve and support your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping appropriately hydrated is critical to your weight loss goals.
For optimal hydration, attempt to sip at least half your body weight in ounces daily. As an example, if your weight is 150 pounds, you ought to drink 75 ounces of water daily.
Having a refillable water bottle with you and having a notification on your phone is a good way to keep on plan. If you don’t enjoy unflavored drinks, make it more interesting by flavoring it with juicy fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a good time to move around and go for a walk if you’ve been sitting for awhile.
2. Get Enough Sleep
Counting sheep is crucial for losing weight. It’s all the more important than eating right and working out! Lack of sleep influences your body in a variety of ways. When we’re sleepy, we want junk food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had enough sleep. Insufficient sleep alters brain activity and making decisions, researchers found, which could solve why people who sleep less tend to be heavier.
When you get adequate sleep, you’re more likely to make healthy food selections. At Farrell's, we make it simple to plan what you’re eating with our tested nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves attention and efficiency
- Improves your workout performance
- Decreases your possibility of heart disease and stroke
- Improves your mental health
- Strengthens your immune system
Make sure you permit yourself time to relax at night without screen time. It’s crucial to make sleep top of the list in your regular schedule.
3. Let Your Body Rest
Making time for scheduled days off from your workout schedule—no less than two rest days per week—enables your body to recover.
When you allow your body rest you:
- Help prevent muscle exhaustion
- Lower your possibility of getting hurt
- Boost your performance during workouts
- Balance your hormones
Since all of these perks support your workouts, you’ll have results faster!
In spite of the fact you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t be moving!
Here are three low-intensity ideas to keep your muscles working:
- Use the stairs in place of the elevator
- Stretch hourly while you’re working
- Take a walk with your spouse after you eat
4. Be Kind to Yourself
Good things take time. Fast weight loss could be risky and is unsustainable.
If you find yourself needing motivation while on your fitness journey, check out our greatest advice for getting (and staying!) motivated. Make sure to give yourself a break and be patient with yourself.
Since each individual is different, everybody will have forward motion at contrasting stages in their health and weight loss journey. And that’s normal!
Take your rest days and reflect on how far you’ve come. It’s important to know that each day you’re thriving and becoming stronger than you were the day before!
5. Mix HIIT and Strength Workouts
Alternating high-intensity interval training (HIIT) with strength training is a great approach to increase lean muscle while burning extra calories at rest. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate.
In simple terms, you keep burning calories after completing your class—even during resting on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after a run!
In addition to HIIT, strength training is a great way to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also has many mental health benefits.
Studies have determined that strength training, even only two days weekly, may help reduce stress, anxiety and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Claim your free week at your local FXB to experience our group fitness classes now!