As the new decade approaches, many individuals have fitness-related plans and commitments for themselves, including toning up and slimming down.
If these are among your New Year's plans, then this blog is intended for you!
One of the best methods to achieve your health and fitness targets is with assistance from a group. Farrell's is more than simply a gym membership in Waite Park. We’re an encouraging organization. We incorporate nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want more information about our program? Claim a free week at Farrell's now.
These are the five ways to hit and maintain your weight loss goals.
1. Consume Half Your Weight in Ounces
Staying properly hydrated is essential to your weight loss goals.
For ideal hydration, attempt to drink no less than half your body weight in ounces every day. As an example, if you are 150 pounds, you ought to drink 75 ounces of water each day.
Keeping a reusable water bottle with you and having a notification on your phone is a good option to stay on plan. If you don’t enjoy nonflavored water, make it tastier by enhancing it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a great moment to move around and go for a walk if you’ve been seated for a couple of hours.
2. Get Enough Sleep
Getting enough Zs is essential for losing weight. It’s all the more beneficial than eating healthy and physical exercise! Insufficient sleep affects your body in a lot of ways. When we’re fatigued, we want processed food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had sufficient sleep. Insufficient sleep impacts brain activity and making decisions, researchers determined, which could explain why people who don’t get enough sleep tend to be heavier.
When you get adequate sleep, you’re more likely to make good food selections. At Farrell's, we make it easy to determine what you’re eating with our tried-and-true nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Boosts attention and output
- Increases your workout performance
- Lessens your possibility of heart disease and stroke
- Aids your mental health
- Strengthens your immune system
Ensure you allow yourself time to wind down in the evening without your TV. It’s important to make sleep top of the list in your everyday agenda.
3. Let Your Body Rest
Taking scheduled days off from your exercise routine—at least two rest days per week—enables your body to recharge.
When you let your body rest you:
- Help prevent muscle tiredness
- Reduce your chance of injury
- Improve your performance in the gym
- Balance your hormones
Since all of these advantages help your workouts, you’ll get results sooner!
Although you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay active!
Here are several low-impact ideas to keep your body working:
- Take the stairs as opposed to the elevator
- Stretch hourly while you’re working
- Do a walk with your spouse in the evening
4. Be Patient With Yourself
Good things take more than just a few days. Rapid weight loss may be risky and is hard to maintain.
If you find yourself requiring motivation throughout your fitness journey, look at our best advice for getting (and being!) motivated. Make sure to give yourself mercy and be patient with yourself.
As everybody is different, individuals will experience headway at different times in their health and weight loss journey. And that’s completely acceptable!
Take your rest days and reflect on how far you’ve come. It’s essential to know that daily you’re thriving and becoming more improved than you were the day before!
5. Combine HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength exercise is a great way to build lean muscle while burning more calories while you’re not exercising. HIIT workouts create an afterburn reaction by increasing your metabolic rate.
In simple terms, you continue burning calories after completing your workout—even when resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do after running!
Along with HIIT, strength training is a great process to gain 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 a number of mental health perks.
Analysis has shown that strength training, even only two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the best effect. Book your free week at your area FXB to experience our group fitness classes right away!