As 2020 nears, many individuals have fitness-related plans and commitments for themselves, such as firming up and losing weight.
If these are among your New Year's goals, then this blog is aimed at you!
One of the top ways to achieve your health and fitness targets is with support from a group. Farrell's is more than simply a gym membership in Minneapolis. We’re an encouraging group. We mix nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want more information about our method? Claim a free week at Farrell's now.
Try these five methods to reach and manage your weight loss goals.
1. Sip Half Your Weight in Ounces
Staying properly hydrated is critical to your weight loss goals.
For optimal hydration, aim to consume no less than half your body weight in ounces each day. As an example, if you weigh 150 pounds, you ought to drink 75 ounces of water daily.
Toting a reusable water bottle with you and setting a reminder on your phone is a great option to keep on track. If you don’t like plain water, make it tastier by flavoring it with juicy fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a great moment to move around and go for a walk if you’ve been sitting for most of the day.
2. Get Sufficient Sleep
Sleep is crucial for losing weight. It’s twice as important than eating right and physical exercise! Lack of sleep impacts your body in many ways. When we’re exhausted, we desire processed food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had adequate sleep. Insufficient sleep changes brain activity and making a decision, researchers determined, which might solve why people who sleep too little tend to be overweight.
When you get adequate sleep, you’re more likely to make healthy food choices. At Farrell's, we make it nearly effortless to choose what you’re consuming with our proven nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Boosts concentration and efficiency
- Boosts your exercise performance
- Decreases your chance of heart disease and stroke
- Aids your mental health
- Benefits your immune system
Be sure to allow yourself time to wind down after dinner without screen time. It’s crucial to make sleep a concern in your daily routine.
3. Let Your Body Rest
Making time for scheduled days off from your workout schedule—at least two rest days per week—permits your body to recharge.
When you allow your body rest you:
- Help avoid muscle exhaustion
- Lower your chance of injury
- Enhance your performance during workouts
- Equalize your hormones
Due to the fact that all of these benefits support your workouts, you’ll have results faster!
Just because you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay in motion!
Here are several low-intensity options to keep yourself going:
- Take the stairs as opposed to the elevator
- Stretch each hour while you’re working
- Enjoy a walk with your family after dinner
4. Be Kind to Yourself
Good things take longer than a couple of weeks. Fast weight loss could be dangerous and is unsustainable.
If you find yourself wanting inspiration while on your fitness journey, read our best advice for getting (and keeping!) on track. Remember to give yourself grace and be kind to yourself.
Because each person is diverse, people will experience forward motion at differing times in their exercise and weight loss journey. And that’s completely acceptable!
Enjoy your rest days and remember how far you’ve come. It’s important to recognize that each day you’re growing and becoming stronger than you were the day before!
5. Combine HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength training is a fantastic approach to increase lean muscle while burning more calories while you’re resting. HIIT classes create an afterburn outcome by speeding up your metabolic rate.
In simple words, you carry on with burning calories after finishing your workout—even when watching TV on the couch! HIIT also builds 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 after jogging!
Besides HIIT, strength training is a fantastic process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a fit body, but also offers several mental health perks.
Research has found that strength training, even just two days a week, may help reduce stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum effect. Sign up for a free week at your area FXB to join our group fitness classes today!