As the new year nears, many adults have fitness-related goals and objectives for themselves, including firming up and losing some pounds.
If these are among your New Year's plans, then this post is aimed at you!
One of the best approaches to achieve your health and fitness aspirations is with support from a group. Farrell's is more than just a gym in Ankeny. We’re an encouraging community. We combine nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Curious about our approach? Try a free week at Farrell's right away.
These are the five ways to reach and manage your weight loss goals.
1. Consume Half Your Weight in Ounces
Staying properly hydrated is important to your weight loss goals.
For peak hydration, aim to drink at minimum half your body weight in ounces every day. For example, if your weight is 150 pounds, you need to drink 75 ounces of water each day.
Toting a recyclable water bottle with you and having a notification on your phone is a good way to keep on goal. If you don’t enjoy unflavored water, spice it up by flavoring it with fresh fruit! Our most-liked blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a fantastic opportunity to get up and get some exercise if you’ve been sedentary for a couple of hours.
2. Get Enough Sleep
Getting enough Zs is crucial for slimming down. It’s twice as beneficial than eating healthy and exercising! Not getting enough sleep influences your body in a lot of ways. When we’re drowsy, we desire junk food more!
UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Not enough sleep changes brain activity and making a decision, researchers found, which might answer why people who don’t get enough sleep tend to weigh too much.
When you get adequate sleep, you’re more inclined to make healthy food selections. At Farrell's, we make it easy to determine what you’re having with our tested nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Improves focus and productivity
- Boosts your exercise performance
- Lowers your risk of heart disease and stroke
- Aids your mental health
- Strengthens your immune system
Ensure you permit yourself time to relax after dinner without your computer. It’s important to make sleep a priority in your daily schedule.
3. Give Your Body Time to Rest
Taking regular days off from your fitness program—at least two rest days each week—permits your body to recover.
When you let your body rest you:
- Help prevent muscle fatigue
- Reduce your chance of getting injured
- Improve your performance while you exercise
- Balance your hormones
Since all of these benefits help your exercise, you’ll get results faster!
Though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t remain moving!
Here are three low-intensity options to keep your body moving:
- Use the stairs in place of the elevator
- Stretch every hour during work
- Enjoy a walk with your kids in the evening
4. Give Yourself Time
Good things take more than just a few days. Quick weight loss may be risky and is hard to maintain.
If you find yourself requiring a motive during your fitness journey, look at our top advice for getting (and staying!) determined. Remember to give yourself a break and be kind to yourself.
Since everybody is unique, people will see progress at different steps in their fitness and weight loss journey. And that’s normal!
Take your rest days and remember how far you’ve come. It’s essential to know that each day you’re flourishing and becoming stronger than you were the day before!
5. Combine HIIT and Strength Training
Rotating high-intensity interval training (HIIT) with strength exercise is a fantastic way to enhance lean muscle while burning additional calories while you’re not exercising. HIIT classes make an afterburn effect by speeding up your metabolic rate.
Put simply, you keep burning calories after completing your class—even during resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do following jogging!
In addition to HIIT, strength training is a good approach to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health benefits.
Research has determined that strength training, even just two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Book your free week at your area FXB to try our group fitness classes today!