As the upcoming year approaches, many people have fitness-related goals and objectives for themselves, like getting in shape and losing some pounds.
If these are among your New Year's goals, then this blog is especially for you!
One of the best ways to meet your health and fitness aspirations is with support from a group. Farrell's is more than just a fitness center in Des Moines. We’re a like-minded community. We blend nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want more information about our method? Register for free week at Farrell's right away.
These are the five ways to achieve and manage your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping well hydrated is essential to your weight loss goals.
For ideal hydration, shoot to drink at least half your body weight in ounces daily. For example, if you weigh 150 pounds, you should drink 75 ounces of water every day.
Keeping a refillable water bottle with you and having an alarm on your phone is a fantastic method to remain on track. If you don’t enjoy nonflavored water, spice it up by flavoring it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good time to move around and go for a walk if you’ve been sitting for most of the day.
2. Get Plenty of Sleep
Getting enough Zs is crucial for weight loss. It’s even more important than eating healthy and working out! Insufficient sleep influences your body in a variety of ways. When we’re exhausted, we want processed food more!
UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t experienced ample sleep. Insufficient sleep impacts brain activity and decision-making, researchers determined, which could explain why people who don’t get enough sleep tend to be overweight.
When you sleep enough, you’re more liable to make nutritious food choices. At Farrell's, we make it simple to choose what you’re consuming with our tested nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances focus and output
- Boosts your workout performance
- Lowers your possibility of heart disease and stroke
- Aids your mental health
- Builds your immune system
Be sure to give yourself time to get ready for bed in the evening without your computer. It’s important to make sleep a concern in your daily routine.
3. Take a Break
Taking routine breaks from your fitness schedule—no less than two rest days each week—enables your body to recharge.
When you let your body recover you:
- Help prevent muscle tiredness
- Reduce your risk of getting injured
- Improve your performance in the gym
- Balance your hormones
Since all of these advantages help your exercise, you’ll see results sooner!
Although you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain moving!
Here are a few low-intensity options to keep your body working:
- Use the stairs instead of the elevator
- Stretch each hour while you’re working
- Take a walk with your spouse in the evening
4. Give Yourself Time
Good things take more than just a few days. Fast weight loss could be unsafe and is difficult to manage long-term.
If you find yourself needing motivation throughout your fitness journey, check out our greatest tips for getting (and being!) on track. Make sure to give yourself mercy and be patient with yourself.
Because everyone is unique, people will experience headway at contrasting times in their exercise and weight loss journey. And that’s fine!
Enjoy your rest days and remember how far you’ve come. It’s crucial to realize that every day you’re flourishing and becoming better than you were before!
5. Combine HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength exercise is a good approach to increase lean muscle while burning extra calories while you’re not working out. HIIT workouts develop an afterburn effect by speeding up your metabolic rate.
In simple terms, you carry on with burning calories after completing your class—even when relaxing on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do at the end of jogging!
In addition to HIIT, strength training is a fantastic process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also has several mental health advantages.
Research has determined that strength training, even only two days per week, 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. Book your free week at your local FXB to try our group fitness classes today!