As the upcoming year nears, many people have fitness-related aspirations and objectives for themselves, such as toning up and losing some pounds.
If these are among your New Year's aspirations, then this blog is meant for you!
One of the best ways to meet your health and fitness targets is with support from a group. Farrell's is more than just a fitness center in Spring. We’re a supportive group. We combine nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want to learn more about our approach? Claim a free week at Farrell's right away.
Try these five methods to hit and manage your weight loss goals.
1. Drink Half Your Weight in Ounces
Keeping appropriately hydrated is essential to your weight loss goals.
For optimal hydration, shoot to drink at minimum half your body weight in ounces daily. For example, if you weigh 150 pounds, you should consume 75 ounces of water daily.
Having a recyclable water bottle with you and setting a notification on your phone is a fantastic method to stay on plan. If you don’t like plain beverages, make it tastier by flavoring it with real fruit! Our preferred blends are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a good opportunity to stand up and go for a walk if you’ve been sitting for a couple of hours.
2. Get Enough Sleep
Counting sheep is crucial for slimming down. It’s twice as important than healthy eating and exercising! Insufficient sleep influences your body in a variety of ways. When we’re drowsy, we crave processed food more!
UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Too little sleep impacts brain activity and making a decision, researchers found, which could explain why people who don’t get enough sleep tend to be overweight.
When you sleep enough, you’re more likely to make nutritious food picks. At Farrell's, we make it nearly effortless to choose what you’re eating with our tried-and-true nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Boosts attention and efficiency
- Improves your workout performance
- Decreases your risk of heart disease and stroke
- Assists your mental health
- Benefits your immune system
Be sure to give yourself time to get ready for bed after dinner without your computer. It’s crucial to make sleep a concern in your daily schedule.
3. Give Your Body Time to Rest
Taking scheduled breaks from your fitness routine—at minimum two rest days weekly—allows your body to repair.
When you allow your body relax you:
- Help stop muscle tiredness
- Decrease your possibility of injury
- Boost your performance while you exercise
- Equalize your hormones
Given that all of these perks boost your exercise, you’ll get results faster!
In spite of the fact you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active!
Here are a few low-impact options to keep your body going:
- Use the stairs instead of the elevator
- Stretch every hour while you’re working
- Enjoy a walk with your kids in the evening
4. Give Yourself Time
Good things take longer than a couple of weeks. Fast weight loss can be risky and is difficult to manage long-term.
If you find yourself requiring motivation during your fitness journey, read our top advice for getting (and staying!) determined. Remember to give yourself mercy and be kind to yourself.
Because each individual is unique, people will have progress 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 gone forward. It’s important to recognize that every day you’re thriving and becoming more improved than you were before!
5. Mix HIIT and Strength Workouts
Rotating high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning additional calories at rest. HIIT classes create an afterburn effect by increasing your metabolic rate.
Simply put, you keep burning calories after finishing your exercise—even while resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running!
Besides HIIT, strength training is a great way to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also provides many mental health advantages.
Studies have found that strength training, even only two days per week, may help combat stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best outcome. Claim your free week at your local FXB to join our group fitness classes now!