As the new year nears, many people have fitness-related goals and resolutions for themselves, such as getting in shape and losing some pounds.
If these are among your New Year's goals, then this post is aimed at you!
One of the most successful ways to reach your health and fitness targets is with assistance from like-minded people. Farrell's is more than just a gym membership in Ames. We’re an encouraging organization. We mix nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Curious about our program? Register for free week at Farrell's now.
Here are the five methods to reach and manage your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping well hydrated is crucial to your weight loss goals.
For peak hydration, attempt to consume no less than half your body weight in ounces each day. For example, if your weight is 150 pounds, you need to consume 75 ounces of water every day.
Having a recyclable water bottle with you and having a notification on your phone is a great way to keep on plan. If you don’t enjoy unflavored beverages, spice it up by infusing it with real fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a good opportunity to move around and get some exercise if you’ve been seated for awhile.
2. Get Sufficient Sleep
Getting enough Zs is crucial for weight loss. It’s all the more important than eating right and physical exercise! Lack of sleep affects your body in many ways. When we’re drowsy, we desire processed food more!
UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t had adequate sleep. Insufficient sleep impacts brain activity and making a decision, researchers learned, which may solve why people who don’t get enough sleep tend to weigh too much.
When you get enough sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it easy to plan what you’re eating with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves concentration and output
- Boosts your fitness performance
- Lowers your possibility of heart disease and stroke
- Aids your mental health
- Benefits your immune system
Be sure to permit yourself time to wind down at night without screen time. It’s important to make sleep a priority in your everyday schedule.
3. Take a Break
Having scheduled days off from your workout routine—no less than two rest days weekly—enables your body to recharge.
When you let your body rest you:
- Help stop muscle tiredness
- Reduce your risk of injury
- Enhance your performance while you exercise
- Even your hormones
Since all of these advantages improve your workouts, you’ll get results faster!
Even though you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain in motion!
Here are a couple of light tips to keep your muscles going:
- Use the stairs rather than the elevator
- Stretch each hour at work
- Take a walk with your family after dinner
4. Be Kind to Yourself
Good things take more than just a few days. Quick weight loss may be risky and is hard to maintain.
If you find yourself requiring a motive during your fitness journey, check out our best ideas for getting (and staying!) on track. Make sure to give yourself a break and be patient with yourself.
Because each person is different, people will experience forward motion at differing stages in their fitness and weight loss journey. And that’s okay!
Use your rest days and reflect on how far you’ve come. It’s essential to realize that daily you’re growing and becoming stronger than you previously were!
5. Mix HIIT and Strength Workouts
Alternating high-intensity interval training (HIIT) with strength exercise is a fantastic way to enhance lean muscle while burning more calories while you’re not exercising. HIIT classes make an afterburn reaction by speeding up your metabolic rate.
Put simply, you carry on with burning calories after ending your class—even when watching TV 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 jogging!
Besides HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers many mental health benefits.
Analysis has determined that strength training, even just two days weekly, may help combat stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our fitness classes for the best outcome. Claim your free week at your area FXB to try our group fitness classes today!