As the new decade gets close, many adults have fitness-related plans and commitments for themselves, such as toning up and losing weight.
If this is one of your New Year's plans, then this post is intended for you!
One of the top ways to reach your health and fitness aspirations is with aid from others. Farrell's is more than just a gym in Mooresville. We’re a like-minded community. We blend nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want to learn more about our approach? Claim a free week at Farrell's today.
Here are the five methods to hit and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Keeping appropriately hydrated is crucial to your weight loss goals.
For optimal hydration, shoot to sip at minimum half your body weight in ounces each day. For instance, if you weigh 150 pounds, you should consume 75 ounces of water each day.
Toting a refillable water bottle with you and using an alarm on your phone is a fantastic way to keep on track. If you don’t enjoy nonflavored drinks, make it more interesting by enhancing it with fresh fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a fantastic moment to stand up and go for a walk if you’ve been sitting for most of the day.
2. Get Sufficient Sleep
Getting enough Zs is critical for weight loss. It’s all the more important than healthy eating and exercising! Insufficient sleep affects your body in a variety of ways. When we’re sleepy, we desire junk food more!
UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Insufficient sleep alters brain activity and making decisions, researchers found, which might explain why people who don’t get enough sleep tend to be overweight.
When you sleep enough, you’re more likely to make healthy food selections. At Farrell's, we make it nearly effortless to determine what you’re consuming with our proven nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Enhances focus and efficiency
- Improves your workout performance
- Lowers your risk 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 your computer. It’s essential to make sleep a priority in your regular schedule.
3. Give Your Body Time to Rest
Having routine time off from your exercise routine—at least two rest days each week—permits your body to recover.
When you allow your body rest you:
- Help stop muscle tiredness
- Reduce your risk of getting injured
- Enhance your performance in the gym
- Balance your hormones
Given that all of these benefits assist your exercise, you’ll get results sooner!
In spite of the fact you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion!
Here are a few low-intensity tips to keep your body moving:
- Climb the stairs rather than the elevator
- Stretch each hour during work
- Do a walk with your family in the evening
4. Be Patient With Yourself
Good things take longer than a couple of weeks. Rapid weight loss can be risky and is unsustainable.
If you find yourself needing motivation while on your fitness journey, check out our top ideas for getting (and being!) determined. Make sure to give yourself grace and be compassionate to yourself.
Since each person is unique, individuals will have forward motion at different stages in their exercise and weight loss journey. And that’s fine!
Take your rest days and reflect on how far you’ve gone forward. It’s essential to recognize that each day you’re growing and becoming stronger than you were before!
5. Include HIIT and Strength Training
Alternating high-intensity interval training (HIIT) with strength workouts is a great way to increase lean muscle while burning extra calories at rest. HIIT fitness classes develop an afterburn reaction by boosting your metabolic rate.
Put simply, you carry on with burning calories after completing your exercise—even while relaxing on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after 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 crucial for a healthy body, but also offers a number of mental health advantages.
Analysis has found that strength training, even only two days per week, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best outcome. Schedule your free week at your area FXB to try our group fitness classes today!