Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your lifestyle. Want to experience a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT workouts are fast and are convenient for your routine. Even better is how your body responds after class is over. These classes spark afterburn by raising your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while relaxing on the couch! HIIT classes add muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular health Improves blood vessel capacity Promotes blood sugar stability Increases oxygen consumption Lowers resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone production Expands fast-twitch muscles Improves brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do at home. And you don’t need any equipment! Perform each exercise for 45 seconds, then rest 15 seconds between each movement. Go through this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, increase muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.
What is Strength Training and Why is it Important?
Strength training is a component of the healthy lifestyle we encourage at FXB. It can spur weight loss and prevent osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an essential part of a healthy diet because they give you energy. Learning how many carbs to eat can feel complicated, because eating too few can cause headaches, fatigue and weakness, while eating too many can cause weight gain. At Farrell's, we'll show you the perfect balance. We'll also advise you on which carb sources can keep you in burn mode throughout the day and prevent cravings and overeating.
What are Carbs? Carbohydrates are our body’s primary source for energy. There are simple and complex carbohydrates. Simple Carbs Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose. Common simple carb foods include: Milk (also a protein) Table sugar Fruit Complex Carbs Complex carbs are foods that contain multiple sugar molecules linked together by “starch.” Foods dense in complex carbs include: Legumes Grains Starchy vegetables like corn and peas Pasta Bread Glycemic Index Explained The glycemic index (GI) is a measurement of how much blood sugar (fuel) fluctuates based on carbohydrate intake. The higher the GI number, the more blood sugar increases. The Farrell's nutrition plan was made to give members a low glycemic load that keeps them in “burn mode” throughout the day, avoiding cravings and having too much food. Related: 8 Reasons Why Strength Training is Important 5 Effects of Too Little Carbs Carbs are an vital macronutrient. Cutting out or limiting carbs from your diet can have some side effects that we’ve outlined below. 1. Energy Loss & Fatigue—Carbs are our main fuel source. Not eating enough healthy carbs reduces the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin utilizing fat. Doesn’t sound bad, but for people who are active, weakness and energy loss will settle in quickly and long-term effects could mean limited performance. 2. Constipation—Our dietary fiber comes from complex carbs and is necessary for bathroom regularity. A low-carb diet could cause constipation, so it’s important to make sure you’re eating enough healthy fiber, or “roughage” as they used to say, to remain regular. 3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical that helps us feel happy. Not enough healthy carbs can mean a decline in serotonin levels, possibly causing mood changes like anger, sadness, and even mild symptoms of depression. 4. Hypoglycemia—Not enough carbs can mean low blood sugar, which can lead to hypoglycemia. Symptoms of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a regular metabolic action. If you don’t have enough glucose (energy) from carbs to burn, your body will start burning fat, which is called ketosis. During this process, your body creates ketones for a fuel source. If you’re consuming a balanced diet, this isn’t an issue and your body gets used to to your levels. Where ketosis can become unhealthy is when your body accrues too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals use a low-carb ketogenic diet for weight loss, but it needs to be balanced to assure you’re still getting enough of what your body needs to work normally.Related: Why HIIT is Good for Losing Weight & Burning Fat 3 Effects of Too Many Carbs What could happen to your body if you eat too many unhealthy carbs? 1. Sugar Crash—We’ve all experienced it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling exhausted. Eating carbs high on the glycemic index can cause a hike in blood sugar because they are quickly digested versus carbs that are high in fiber that digest at a lower pace, discharging energy over time. When this spike occurs, our bodies release hormones to regulate blood sugar, which prompts the crash. Carbs that are complex and high in fiber will help prevent the carb spike and crash. 2. Type 2 Diabetes—While not an immediate effect of eating too many high-glycemic carbs, a high-carb diet can increase the risk for developing type 2 diabetes. Portion control is essential for lowering the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are important for proper function, they need to be portioned for what is needed. Too many sugary drinks and foods is what puts you at risk. Adding just one serving of a sweetened drink to your diet each day heightens your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care. 3. Weight Gain—Eating too many refined carbs or high-glycemic carbs can also make you gain weight, which could lead to becoming overweight or obese, which can lead to more health issues like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have an excess in our bodies. When we have this overload, our body holds onto the excess as fat.Related: 9 Easy Ways to Look & Feel Younger When preparing meals and grocery shopping, make a practice to review the nutrition label. Stay away from foods that have added sugar and sweeteners and have water instead of sugary drinks and sodas. If you’re using your Farrell's nutrition plan, you’re already getting the correct, balanced nutrition your body needs to perform in the best manner and efficiently to be your best in and outside of the gym. If you're currently not a member of Farrell's and not meeting your fitness goals, reach out to one of our locations or join our next session to have a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">