As 2020 nears, many people have fitness-related plans and commitments for themselves, such as getting in shape and slimming down.
If these are among your New Year's goals, then this article is meant for you!
One of the most successful methods to meet your health and fitness goals is with support from a group. Farrell's is more than simply a gym in Eden Prairie. We’re a like-minded group. We blend nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want more information about how FXB works? Claim a free week at Farrell's right away.
These are the five ways to achieve and maintain your weight loss goals.
1. Consume Half Your Weight in Ounces
Staying appropriately hydrated is crucial to your weight loss goals.
For peak hydration, shoot to consume at least half your body weight in ounces each day. For instance, if you weigh 150 pounds, you should drink 75 ounces of water every day.
Toting a reusable water bottle with you and having a reminder on your phone is a good option to keep on plan. If you don’t like plain beverages, make it more interesting by infusing it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a great opportunity to move around and get some exercise if you’ve been seated for most of the day.
2. Get Enough Sleep
Getting enough Zs is essential for weight loss. It’s even more important than eating right and exercising! Insufficient sleep impacts your body in a lot of ways. When we’re exhausted, we crave unhealthy food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and making a decision, researchers determined, which may solve why people who sleep less tend to be heavier.
When you get enough sleep, you’re more likely to make nutritious food selections. At Farrell's, we make it fast to determine what you’re consuming with our proven nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Improves focus and efficiency
- Boosts your exercise performance
- Lowers your chance of heart disease and stroke
- Improves your mental health
- Benefits your immune system
Ensure you permit yourself time to wind down in the evening without your computer. It’s essential to make sleep a concern in your everyday routine.
3. Let Your Body Rest
Making time for regular breaks from your exercise routine—at least two rest days weekly—allows your body to recharge.
When you let your body recover you:
- Help avoid muscle tiredness
- Decrease your chance of getting injured
- Enhance your performance while you exercise
- Even your hormones
Because all of these benefits help your workouts, you’ll see results more quickly!
In spite of the fact you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t remain active!
Here are a few low-intensity options to keep yourself moving:
- Use the stairs rather than the elevator
- Stretch every hour while you’re working
- Do a walk with your family in the evening
4. Be Patient With Yourself
Good things take more than just a few days. Fast weight loss could be unsafe and is unsustainable.
If you find yourself needing a motive while on your fitness journey, read our greatest advice for getting (and being!) on track. Don’t forget to give yourself mercy and be patient with yourself.
As each person is diverse, everybody will see progress at differing times in their exercise and weight loss journey. And that’s okay!
Take your rest days and remember how far you’ve come. It’s important to know that daily you’re thriving and becoming more improved than you were before!
5. Mix HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength workouts is a fantastic method to increase lean muscle while burning extra calories while you’re not exercising. HIIT fitness classes make an afterburn effect by increasing your metabolic rate.
In simple words, you carry on with burning calories after completing your workout—even while resting on the couch! HIIT also enhances 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!
Along with HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also offers many mental health perks.
Analysis has determined that strength training, even just two days per week, may help fight stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best outcome. Schedule your free week at your nearby FXB to join our group fitness classes right away!