As the new year gets close, many adults have fitness-related aspirations and commitments for themselves, like firming up and slimming down.
If these are among your New Year's goals, then this post is intended for you!
One of the top approaches to reach your health and fitness plans is with aid from like-minded people. Farrell's is more than only a gym membership in White Bear Township. We’re a like-minded group. We mix 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 now.
Try these five methods to achieve and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Staying appropriately hydrated is key to your weight loss goals.
For peak hydration, aim to sip at minimum half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to sip 75 ounces of water every day.
Toting a recyclable water bottle with you and setting a reminder on your phone is a fantastic method to keep on track. If you don’t enjoy nonflavored beverages, make it tastier by enhancing it with fresh fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a good moment to get up and stretch your legs if you’ve been sitting for most of the day.
2. Get Plenty of Sleep
Sleep is crucial for weight loss. It’s twice as beneficial than eating right and exercising! Not getting enough sleep affects your body in a lot of ways. When we’re fatigued, we desire processed food more!
UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t had adequate sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could explain why people who don’t get enough sleep tend to be heavier.
When you get adequate sleep, you’re more liable to make healthy food choices. At Farrell's, we make it simple to plan what you’re eating with our tested nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves concentration and output
- Boosts your fitness performance
- Lowers your chance of heart disease and stroke
- Improves your mental health
- Strengthens your immune system
Ensure you give yourself time to relax in the evening without your TV. It’s essential to make sleep top of the list in your regular routine.
3. Let Your Body Rest
Making time for regular time off from your exercise routine—at minimum two rest days per week—permits your body to recover.
When you allow your body rest you:
- Help prevent muscle exhaustion
- Decrease your risk of getting injured
- Improve your performance in the gym
- Balance your hormones
Since all of these perks boost your fitness routine, you’ll notice results faster!
Though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion!
Here are three low-intensity options to keep your muscles going:
- Take the stairs rather than the elevator
- Stretch hourly at work
- Do a walk with your family in the evening
4. Be Kind to Yourself
Good things take more than just a few days. Quick weight loss may be risky and is unsustainable.
If you find yourself requiring inspiration throughout your fitness journey, check out our greatest ideas for getting (and being!) on track. Don’t forget to give yourself grace and be compassionate to yourself.
Because each person is different, people will see forward motion at differing steps in their fitness and weight loss journey. And that’s okay!
Take your rest days and reflect on how far you’ve come. It’s essential to recognize that every day you’re flourishing and becoming more improved than you previously were!
5. Combine HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength training is a good method to enhance lean muscle while burning additional calories while you’re not exercising. HIIT fitness classes create an afterburn reaction by boosting your metabolic rate.
Put simply, you keep burning calories after finishing your exercise—even when relaxing on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do following a run!
Besides HIIT, strength training is a good process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also offers several mental health advantages.
Studies have determined that strength training, even only two days per week, may help combat stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the peak effect. Sign up for a free week at your local FXB to experience our group fitness classes right away!