As the new year gets close, many adults have fitness-related aspirations and commitments for themselves, such as toning up and slimming down.
If this involves one of your New Year's plans, then this article is intended for you!
One of the top methods to meet your health and fitness plans is with assistance from others. Farrell's is more than just a gym membership in Plymouth. We’re a supportive community. We incorporate nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want to learn more about how FXB works? Register for free week at Farrell's today.
Here are the five ways to hit and manage your weight loss goals.
1. Sip Half Your Weight in Ounces
Remaining appropriately hydrated is essential to your weight loss goals.
For optimal hydration, aim to consume at least half your body weight in ounces each day. For instance, if your weight is 150 pounds, you ought to sip 75 ounces of water each day.
Keeping a refillable water bottle with you and using a notification on your phone is a good way to remain on track. If you don’t like plain drinks, make it tastier by infusing it with fresh fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a fantastic moment to stand up and go for a walk if you’ve been seated for awhile.
2. Get Plenty of Sleep
Counting sheep is crucial for slimming down. It’s twice as necessary than healthy eating and working out! Insufficient sleep impacts your body in a lot of ways. When we’re drowsy, we desire unhealthy food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could explain why people who sleep too little tend to be heavier.
When you get enough sleep, you’re more inclined to make good food selections. At Farrell's, we make it simple 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.
Adequate sleep also:
- Improves attention and efficiency
- Boosts your fitness performance
- Lowers your possibility of heart disease and stroke
- Improves your mental health
- Benefits your immune system
Make sure you permit yourself time to wind down after dinner without your computer. It’s crucial to make sleep top of the list in your everyday agenda.
3. Let Your Body Rest
Having routine days off from your exercise program—no less than two rest days each week—permits your body to recover.
When you let your body relax you:
- Help prevent muscle fatigue
- Reduce your possibility of injury
- Enhance your performance in the gym
- Even your hormones
Since all of these advantages boost your exercise, you’ll get results faster!
Just because you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t remain in motion!
Here are a couple of low-impact options to keep your muscles working:
- Take the stairs in place of the elevator
- Stretch hourly while you’re working
- Take a walk with your spouse after you eat
4. Give Yourself Time
Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain.
If you find yourself wanting motivation while on your fitness journey, check out our top tips for getting (and staying!) determined. Don’t forget to give yourself a break and be kind to yourself.
As everybody is diverse, people will see progress at contrasting steps in their fitness and weight loss journey. And that’s normal!
Take your rest days and reflect on how far you’ve come. It’s crucial to recognize that each day you’re thriving and becoming stronger than you previously were!
5. Mix HIIT and Strength Workouts
Switching high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not exercising. HIIT workouts make an afterburn effect by increasing your metabolic rate.
In simple words, you keep burning calories after completing your exercise—even when resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours following a HIIT workout than you do following a run!
In addition to HIIT, strength training is a fantastic way to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health advantages.
Studies have found that strength training, even merely two days a week, may help combat stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best results. Schedule your free week at your local FXB to experience our group fitness classes now!