As the new year gets close, many people have fitness-related goals and objectives for themselves, such as toning up and slimming down.
If these are among your New Year's plans, then this blog is intended for you!
One of the most successful approaches to achieve your health and fitness aspirations is with assistance from a group. Farrell's is more than simply a gym in Elk River. We’re a like-minded community. We incorporate nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Curious about our method? Register for free week at Farrell's now.
Try these five methods to reach and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Remaining properly hydrated is crucial to your weight loss goals.
For optimal hydration, aim to drink at minimum half your body weight in ounces every day. For example, if you are 150 pounds, you should sip 75 ounces of water daily.
Having a recyclable water bottle with you and using an alarm on your phone is a fantastic method to remain on track. If you don’t love unflavored beverages, spice it up by infusing it with real fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a good moment to stand up and go for a walk if you’ve been sedentary for awhile.
2. Get Sufficient Sleep
Getting enough Zs is essential for losing weight. It’s all the more beneficial than eating right and exercising! Insufficient sleep influences your body in a lot of ways. When we’re sleepy, we crave junk food more!
UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep changes brain activity and decision-making, researchers learned, which might solve why people who don’t get enough sleep tend to be overweight.
When you get adequate sleep, you’re more liable to make good food choices. At Farrell's, we make it easy to choose what you’re eating with our tried-and-true nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves focus and productivity
- Improves your fitness performance
- Lowers your chance of heart disease and stroke
- Assists your mental health
- Benefits your immune system
Make sure you give yourself time to get ready for bed in the evening without your phone. It’s important to make sleep top of the list in your everyday schedule.
3. Let Your Body Rest
Making time for routine time off from your workout schedule—at least two rest days each week—enables your body to recharge.
When you allow your body recover you:
- Help prevent muscle tiredness
- Reduce your possibility of injury
- Boost your performance in the gym
- Even your hormones
Because all of these perks help your fitness routine, you’ll have results sooner!
Although you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain active!
Here are several low-intensity options to keep yourself working:
- Climb the stairs instead of the elevator
- Stretch every hour during work
- Do a walk with your family after dinner
4. Be Patient With Yourself
Good things take longer than a couple of weeks. Quick weight loss may be unsafe and is hard to maintain.
If you find yourself needing inspiration during your fitness journey, check out our greatest tips for getting (and being!) motivated. Make sure to give yourself mercy and be compassionate to yourself.
Since everybody is diverse, people will experience forward motion at differing times in their health and weight loss journey. And that’s fine!
Use your rest days and think about how far you’ve come. It’s important to recognize that each day you’re flourishing and becoming more improved than you previously were!
5. Mix HIIT and Strength Training
Switching high-intensity interval training (HIIT) with strength workouts is a fantastic approach to enhance lean muscle while burning additional calories at rest. HIIT classes make an afterburn outcome by increasing your metabolic rate.
In simple words, you carry on with burning calories after completing your exercise—even when watching TV on the couch! HIIT also creates muscle and boosts your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do after jogging!
Besides HIIT, strength training is a great approach to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also provides several mental health benefits.
Studies have determined that strength training, even just two days a week, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Sign up for a free week at your local FXB to experience our group fitness classes right away!