As the new decade nears, many people have fitness-related plans and commitments for themselves, like firming up and losing weight.
If this involves one of your New Year's plans, then this blog is intended for you!
One of the most successful methods to reach your health and fitness targets is with aid from like-minded people. Farrell's is more than simply a fitness center in St. Paul. We’re a like-minded group. We blend nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want more information about our method? Try a free week at Farrell's today.
Here are the five methods to achieve and maintain your weight loss goals.
1. Sip Half Your Weight in Ounces
Remaining appropriately hydrated is key to your weight loss goals.
For ideal hydration, attempt to consume at least half your body weight in ounces every day. For instance, if your weight is 150 pounds, you should drink 75 ounces of water each day.
Keeping a refillable water bottle with you and using a notification on your phone is a fantastic option to keep on track. If you don’t like nonflavored drinks, make it tastier by enhancing it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good moment to get up and get some exercise if you’ve been sitting for most of the day.
2. Get Sufficient Sleep
Sleep is crucial for slimming down. It’s even more beneficial than eating healthy and working out! Insufficient sleep affects your body in a lot of ways. When we’re sleepy, we desire unhealthy food more!
UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t had adequate sleep. Not enough sleep changes brain activity and making decisions, researchers determined, which may answer why people who sleep less tend to be overweight.
When you sleep enough, you’re more liable to make good food selections. At Farrell's, we make it simple to determine what you’re eating with our proven nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Improves concentration and efficiency
- Increases your workout performance
- Decreases your chance of heart disease and stroke
- Assists your mental health
- Builds your immune system
Be sure to allow yourself time to wind down in the evening without your computer. It’s important to make sleep a priority in your everyday routine.
3. Let Your Body Rest
Taking regular time off from your fitness routine—at minimum two rest days each week—enables your body to recharge.
When you allow your body rest you:
- Help prevent muscle fatigue
- Reduce your possibility of getting hurt
- Improve your performance during workouts
- Equalize your hormones
Because all of these advantages boost your workouts, you’ll get results faster!
Even though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain in motion!
Here are a few light ideas to keep yourself going:
- Climb the stairs in place of the elevator
- Stretch hourly at work
- Do a walk with your kids after you eat
4. Be Kind to Yourself
Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain.
If you find yourself requiring inspiration during your fitness journey, look at our top advice for getting (and staying!) on track. Don’t forget to give yourself mercy and be kind to yourself.
Since each individual is unique, individuals will experience headway at contrasting times in their fitness and weight loss journey. And that’s fine!
Use your rest days and think about how far you’ve progressed. It’s essential to recognize that each day you’re growing and becoming better than you were before!
5. Include HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength exercise is a great approach to increase lean muscle while burning more calories while you’re resting. HIIT fitness classes develop an afterburn reaction by increasing your metabolic rate.
Put simply, you keep burning calories after finishing your class—even while relaxing on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after a run!
Along with HIIT, strength training is a good approach to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also offers several mental health perks.
Analysis has determined that strength training, even just two days per week, may help combat stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the best outcome. Sign up for a free week at your local FXB to try our group fitness classes today!