As the new decade gets close, many individuals have fitness-related plans and resolutions for themselves, such as getting in shape and losing some pounds.
If these are among your New Year's goals, then this blog is aimed at you!
One of the most successful methods to reach your health and fitness plans is with support from a group. Farrell's is more than just a gym membership in Oldsmar. We’re a like-minded organization. We combine nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want more information about our approach? Register for free week at Farrell's now.
Try these five ways to hit and maintain your weight loss goals.
1. Consume Half Your Weight in Ounces
Remaining appropriately hydrated is critical to your weight loss goals.
For peak hydration, attempt to consume no less than half your body weight in ounces every day. As an example, if your weight is 150 pounds, you should drink 75 ounces of water every day.
Having a reusable water bottle with you and using a reminder on your phone is a good option to stay on plan. If you don’t like nonflavored beverages, spice it up by enhancing it with juicy fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a fantastic moment to move around and stretch your legs if you’ve been sitting for most of the day.
2. Get Sufficient Sleep
Sleep is important for losing weight. It’s twice as beneficial than eating healthy and exercising! Insufficient sleep impacts your body in many ways. When we’re tired, we want junk food more!
UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Not enough sleep changes brain activity and decision-making, researchers found, which might solve why people who sleep less tend to be overweight.
When you sleep enough, you’re more liable to make good food choices. At Farrell's, we make it quick to plan what you’re consuming with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances focus and output
- Increases your exercise performance
- Lessens your risk of heart disease and stroke
- Improves your mental health
- Strengthens your immune system
Be sure to give yourself time to wind down at night without screen time. It’s important to make sleep a concern in your daily schedule.
3. Give Your Body Time to Rest
Taking routine days off from your workout schedule—at minimum two rest days each week—allows your body to repair.
When you give your body rest you:
- Help avoid muscle tiredness
- Decrease your risk of getting injured
- Enhance your performance during workouts
- Balance your hormones
Given that all of these benefits boost your exercise, you’ll see results sooner!
Though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay moving!
Here are three light ideas to keep your muscles working:
- Take the stairs as opposed to the elevator
- Stretch each hour during work
- Do a walk with your spouse after you eat
4. Give Yourself Time
Good things take longer than a couple of weeks. Quick weight loss can be risky and is difficult to manage long-term.
If you find yourself requiring inspiration while on your fitness journey, look at our best tips for getting (and keeping!) determined. Remember to give yourself mercy and be kind to yourself.
Since each individual is diverse, people will see headway at different steps in their fitness and weight loss journey. And that’s completely acceptable!
Use your rest days and think about how far you’ve gone forward. It’s crucial to know that each day you’re flourishing and becoming more improved than you were the day before!
5. Combine HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength exercise is a good 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 workout—even during relaxing on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a run!
Along with HIIT, strength training is a fantastic way 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 a number of mental health perks.
Studies have found that strength training, even merely two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best effect. Schedule your free week at your area FXB to experience our group fitness classes now!