As the upcoming year gets close, many people have fitness-related goals and commitments for themselves, like toning up and slimming down.
If this involves one of your New Year's goals, then this post is intended for you!
One of the most successful approaches to meet your health and fitness goals is with aid from like-minded people. Farrell's is more than simply a gym in Shoreview. We’re an encouraging group. We blend nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want to learn more about our program? Try a free week at Farrell's today.
These are the five approaches to hit and manage your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping appropriately hydrated is crucial to your weight loss goals.
For peak hydration, shoot to sip at minimum half your body weight in ounces daily. For instance, if you weigh 150 pounds, you should consume 75 ounces of water each day.
Keeping a recyclable water bottle with you and having a notification on your phone is a great method to remain on plan. If you don’t like nonflavored drinks, make it more interesting by flavoring it with real fruit! Our most-liked blends are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a fantastic moment to move around and stretch your legs if you’ve been sitting for awhile.
2. Get Enough Sleep
Counting sheep is important for weight loss. It’s all the more beneficial than healthy eating and physical exercise! Lack of sleep impacts your body in a variety of ways. When we’re fatigued, we crave junk food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t had ample sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which might answer why people who sleep too little tend to be heavier.
When you get adequate sleep, you’re more inclined to make healthy food choices. At Farrell's, we make it nearly effortless to plan what you’re eating with our proven nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Boosts focus and productivity
- Boosts your fitness performance
- Decreases your risk of heart disease and stroke
- Assists your mental health
- Strengthens your immune system
Make sure you allow yourself time to get ready for bed in the evening without screen time. It’s important to make sleep a priority in your daily routine.
3. Take a Break
Having scheduled days off from your exercise routine—at least two rest days per week—allows your body to repair.
When you allow your body rest you:
- Help avoid muscle fatigue
- Reduce your risk of getting injured
- Improve your performance while you exercise
- Even your hormones
Given that all of these advantages assist your exercise, 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 three low-intensity options to keep yourself going:
- Use the stairs as opposed to the elevator
- Stretch hourly at work
- Take a walk with your spouse in the evening
4. Give Yourself Time
Good things take time. Rapid weight loss can be risky and is difficult to manage long-term.
If you find yourself needing inspiration while on your fitness journey, read our greatest ideas for getting (and being!) on track. Make sure to give yourself a break and be compassionate to yourself.
As everyone is unique, people will experience progress at different times in their health and weight loss journey. And that’s normal!
Use your rest days and think about how far you’ve come. It’s crucial to recognize that each day you’re flourishing and becoming stronger than you were the day before!
5. Mix HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength exercise is a great method to enhance lean muscle while burning additional calories while you’re not working out. HIIT fitness classes create an afterburn effect by increasing your metabolic rate.
Simply put, you carry on with burning calories after finishing your workout—even while resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do following jogging!
In addition to HIIT, strength training is a great way to get lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also provides many mental health perks.
Research has found that strength training, even just two days weekly, may help reduce stress, anxiety and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Schedule your free week at your nearby FXB to join our group fitness classes right away!