As the new decade nears, many people have fitness-related aspirations and commitments for themselves, including firming up and losing some pounds.
If this involves one of your New Year's aspirations, then this article is meant for you!
One of the most successful methods to meet your health and fitness goals is with aid from like-minded people. Farrell's is more than just a gym membership in Des Moines. We’re a supportive group. We mix nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want to learn more about how FXB works? Register for free week at Farrell's right away.
Here are the five ways to reach and manage your weight loss goals.
1. Sip Half Your Weight in Ounces
Keeping appropriately hydrated is important to your weight loss goals.
For ideal hydration, shoot to consume at minimum half your body weight in ounces daily. As an example, if you weigh 150 pounds, you ought to sip 75 ounces of water each day.
Keeping a refillable water bottle with you and having a reminder on your phone is a good option to stay on goal. If you don’t love unflavored drinks, make it more interesting by enhancing it with juicy fruit! Our favorite combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a good moment to get up and get some exercise if you’ve been sedentary for a couple of hours.
2. Get Sufficient Sleep
Counting sheep is critical for slimming down. It’s even more important than eating healthy and exercising! Lack of sleep impacts your body in a lot of ways. When we’re exhausted, we want unhealthy food more!
UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced enough sleep. Insufficient sleep changes brain activity and making a decision, researchers found, which could answer why people who sleep too little tend to be overweight.
When you get adequate sleep, you’re more inclined to make nutritious food choices. At Farrell's, we make it simple to determine what you’re consuming with our tried-and-true nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances focus and efficiency
- Increases your exercise performance
- Lessens your chance of heart disease and stroke
- Improves your mental health
- Strengthens your immune system
Make sure you give yourself time to relax in the evening without screen time. It’s essential to make sleep top of the list in your everyday routine.
3. Let Your Body Rest
Making time for regular time off from your fitness program—at minimum two rest days each week—enables your body to recover.
When you allow your body recover you:
- Help avoid muscle exhaustion
- Lower your risk of injury
- Enhance your performance during workouts
- Balance your hormones
Because all of these benefits assist your workouts, you’ll notice results more quickly!
Just because you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t stay in motion!
Here are a couple of light tips to keep yourself moving:
- Use the stairs rather than the elevator
- Stretch each hour at work
- Enjoy a walk with your spouse after dinner
4. Be Kind to Yourself
Good things take time. Fast weight loss may be dangerous and is unsustainable.
If you find yourself requiring motivation while on your fitness journey, look at our greatest tips for getting (and staying!) determined. Remember to give yourself mercy and be patient with yourself.
Because everyone is different, individuals will experience forward motion at contrasting steps in their health and weight loss journey. And that’s fine!
Enjoy your rest days and remember how far you’ve come. It’s important to realize that daily you’re growing and becoming more improved than you were before!
5. Mix HIIT and Strength Training
Rotating high-intensity interval training (HIIT) with strength exercise is a good method to increase lean muscle while burning additional calories while you’re not working out. HIIT classes make an afterburn reaction by boosting your metabolic rate.
Put simply, you carry on with burning calories after ending your exercise—even while watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after jogging!
Besides HIIT, strength training is a fantastic approach to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also has many mental health benefits.
Studies have shown that strength training, even only two days a week, may help fight stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our group fitness classes for the best outcome. Book your free week at your nearby FXB to experience our group fitness classes now!