As the new decade approaches, many people have fitness-related goals and commitments for themselves, like toning up and losing some pounds.
If this involves one of your New Year's goals, then this post is intended for you!
One of the best methods to meet your health and fitness aspirations is with assistance from like-minded people. Farrell's is more than only a gym in Lincoln. We’re an encouraging organization. We incorporate nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want to learn more about our approach? Register for free week at Farrell's right away.
Here are the five methods to hit and support your weight loss goals.
1. Consume Half Your Weight in Ounces
Remaining well hydrated is essential to your weight loss goals.
For ideal hydration, aim to drink at least half your body weight in ounces each day. For instance, if you are 150 pounds, you ought to sip 75 ounces of water daily.
Toting a refillable water bottle with you and setting a notification on your phone is a fantastic option to remain on plan. If you don’t love nonflavored beverages, make it tastier by flavoring it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a fantastic moment to stand up and stretch your legs if you’ve been seated for a couple of hours.
2. Get Plenty of Sleep
Getting enough Zs is important for slimming down. It’s all the more beneficial than eating right and working out! Not getting enough sleep affects your body in many ways. When we’re exhausted, we want processed food more!
UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep changes brain activity and decision-making, researchers learned, which may answer why people who don’t get enough sleep tend to weigh too much.
When you sleep enough, you’re more liable to make healthy food picks. At Farrell's, we make it fast to choose what you’re eating with our tested nutrition plans. You’ll get these easy to understand meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Improves concentration and output
- Improves your fitness performance
- Lowers your risk of heart disease and stroke
- Improves your mental health
- Builds your immune system
Make sure you allow yourself time to wind down in the evening without your computer. It’s essential to make sleep a concern in your daily schedule.
3. Take a Break
Taking regular days off from your exercise routine—no less than two rest days weekly—allows your body to repair.
When you allow your body relax you:
- Help prevent muscle tiredness
- Lower your chance of getting hurt
- Enhance your performance while you exercise
- Even your hormones
Because all of these perks improve your exercise, you’ll notice results more quickly!
Although you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be active!
Here are a couple of low-impact ideas to keep your body working:
- Take the stairs as opposed to the elevator
- Stretch hourly during work
- Do a walk with your kids after you eat
4. Be Patient With Yourself
Good things take time. Rapid weight loss can be dangerous and is unsustainable.
If you find yourself wanting a motive throughout your fitness journey, look at our greatest tips for getting (and staying!) determined. Make sure to give yourself mercy and be compassionate to yourself.
Because everyone is diverse, individuals will experience headway at contrasting steps in their fitness and weight loss journey. And that’s completely acceptable!
Enjoy your rest days and think about how far you’ve come. It’s crucial to know that each day you’re growing and becoming stronger than you previously were!
5. Mix HIIT and Strength Exercises
Switching high-intensity interval training (HIIT) with strength exercise is a good way to increase lean muscle while burning extra calories while you’re not exercising. HIIT fitness classes develop an afterburn reaction by increasing your metabolic rate.
Simply put, you carry on with burning calories after completing your class—even during relaxing on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do after a run!
In addition to HIIT, strength training is a good way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also provides many mental health advantages.
Analysis has found that strength training, even only two days a week, may help combat stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best outcome. Claim your free week at your area FXB to experience our group fitness classes today!