As 2020 gets close, many people have fitness-related aspirations and objectives for themselves, like getting in shape and slimming down.
If this is one of your New Year's goals, then this blog is especially for you!
One of the top methods to meet your health and fitness plans is with support from like-minded people. Farrell's is more than just a fitness center in Eagan. We’re a like-minded organization. We blend nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Curious about our approach? Register for free week at Farrell's right away.
Here are the five ways to hit and support your weight loss goals.
1. Consume Half Your Weight in Ounces
Remaining properly hydrated is essential to your weight loss goals.
For ideal hydration, shoot to drink no less than half your body weight in ounces daily. As an example, if your weight is 150 pounds, you need to consume 75 ounces of water daily.
Toting a reusable water bottle with you and using an alarm on your phone is a good method to keep on plan. If you don’t enjoy nonflavored water, spice it up by enhancing it with fresh fruit! Our favorite combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a great opportunity to move around and stretch your legs if you’ve been seated for a couple of hours.
2. Get Plenty of Sleep
Getting enough Zs is essential for weight loss. It’s even more beneficial than eating right and physical exercise! Lack of sleep impacts your body in many ways. When we’re drowsy, we want processed food more!
UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep alters brain activity and making a decision, researchers determined, which may solve why people who sleep less tend to weigh too much.
When you get adequate sleep, you’re more likely to make healthy food picks. At Farrell's, we make it quick to choose what you’re consuming with our tested nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves attention and efficiency
- Boosts your exercise performance
- Decreases your possibility of heart disease and stroke
- Improves your mental health
- Builds your immune system
Make sure you give yourself time to get ready for bed at night without your phone. It’s essential to make sleep a priority in your daily routine.
3. Let Your Body Rest
Making time for scheduled days off from your fitness routine—at minimum two rest days each week—permits your body to repair.
When you give your body relax you:
- Help avoid muscle fatigue
- Reduce your possibility of getting hurt
- Boost your performance while you exercise
- Equalize your hormones
Because all of these benefits assist your workouts, you’ll see results more quickly!
Though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t stay in motion!
Here are several light options to keep your body going:
- Take the stairs rather than the elevator
- Stretch each hour while you’re working
- Do a walk with your kids in the evening
4. Give Yourself Time
Good things take more than just a few days. Fast weight loss may be risky and is hard to maintain.
If you find yourself needing inspiration while on your fitness journey, read our top ideas for getting (and keeping!) on track. Remember to give yourself a break and be kind to yourself.
Since everyone is diverse, everybody will experience progress at differing times in their fitness and weight loss journey. And that’s okay!
Enjoy your rest days and think about how far you’ve come. It’s essential to realize that each day you’re flourishing and becoming more improved than you previously were!
5. Include HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength exercise is a great method to build lean muscle while burning more calories at rest. HIIT fitness classes make an afterburn effect by increasing your metabolic rate.
In simple terms, you continue burning calories after completing your exercise—even during resting on the couch! HIIT also creates muscle and revs 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 a run!
In addition to HIIT, strength training is a great approach to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also offers many mental health advantages.
Analysis has shown that strength training, even just two days a week, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum effect. Claim your free week at your area FXB to join our group fitness classes right away!