As the new decade approaches, many people have fitness-related plans and commitments for themselves, including getting in shape and losing weight.
If this is one of your New Year's plans, then this post is intended for you!
One of the most successful approaches to achieve your health and fitness aspirations is with aid from a group. Farrell's is more than only a fitness center in Omaha. We’re an encouraging group. We combine nutrition with fitness classes and cardio kickboxing to aid you in 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 support your weight loss goals.
1. Drink Half Your Weight in Ounces
Remaining properly hydrated is key to your weight loss goals.
For ideal hydration, aim to drink at minimum half your body weight in ounces every day. For instance, if you are 150 pounds, you ought to sip 75 ounces of water every day.
Keeping a recyclable water bottle with you and using a reminder on your phone is a good way to keep on goal. If you don’t like nonflavored water, spice it up by enhancing it with real fruit! Our most-liked blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a great time to stand up and stretch your legs if you’ve been sedentary for a couple of hours.
2. Get Sufficient Sleep
Counting sheep is crucial for weight loss. It’s even more beneficial than eating right and exercising! Lack of sleep influences your body in many ways. When we’re sleepy, we desire unhealthy food more!
UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep impacts brain activity and making a decision, researchers learned, which might explain why people who sleep less tend to be heavier.
When you sleep enough, you’re more liable to make healthy food picks. At Farrell's, we make it quick to choose what you’re having with our tested nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Boosts focus and output
- Boosts your workout performance
- Decreases your chance of heart disease and stroke
- Aids your mental health
- Strengthens your immune system
Make sure you permit yourself time to get ready for bed after dinner without screen time. It’s important to make sleep a priority in your daily routine.
3. Give Your Body Time to Rest
Having regular time off from your workout program—no less than two rest days each week—allows your body to recharge.
When you give your body rest you:
- Help stop muscle tiredness
- Lower your chance of injury
- Boost your performance while you exercise
- Even your hormones
Given that all of these advantages help your fitness routine, you’ll have results faster!
Even though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t be in motion!
Here are a couple of low-intensity ideas to keep your body working:
- Use the stairs in place of the elevator
- Stretch hourly at work
- Enjoy a walk with your kids in the evening
4. Be Patient With Yourself
Good things take longer than a couple of weeks. Quick weight loss could be dangerous and is difficult to manage long-term.
If you find yourself requiring a motive while on your fitness journey, look at our top advice for getting (and being!) determined. Remember to give yourself a break and be kind to yourself.
Since each person is diverse, everybody will see progress at contrasting times in their fitness and weight loss journey. And that’s completely acceptable!
Enjoy your rest days and reflect on how far you’ve progressed. It’s crucial to know that daily you’re flourishing and becoming better than you previously were!
5. Mix HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength workouts is a great approach to enhance lean muscle while burning extra calories while you’re not exercising. HIIT workouts make an afterburn effect by speeding up your metabolic rate.
In simple words, you continue burning calories after completing your workout—even when resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do at the end of running!
Along with HIIT, strength training is a fantastic approach to get 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 provides a number of mental health perks.
Studies have shown that strength training, even just two days weekly, may help combat stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the best results. Claim your free week at your nearby FXB to experience our group fitness classes right away!