Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best approach to lose weight and burn fat. Plus, they're quick, so they're convenient for your lifestyle. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are short and fit with for your life. Even better is how your body acts after the workout. These workouts create afterburn by expanding your metabolic rate. Simply put, you torch calories after ending your workout—even while laying on the couch! HIIT classes add muscle and boost your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Decreases resting heart rate and blood pressure Reverses age-related muscle decline Encourages human growth hormone creation Develops fast-twitch muscles Promotes brain function Lessens 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 developed an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each move. Repeat 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, add muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Looking to get started with a fun and effective workout? Look at 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 part of the healthy lifestyle we promote at FXB. It can aid in weight loss and prevent osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an important piece of a healthy diet because they give your body 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 optimal balance. We'll also advise you on which kinds of carbs 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 rich 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 goes up. The Farrell's nutrition plan was made to supply members with a low glycemic load that keeps them in “burn mode” throughout the day, avoiding cravings and eating too much. Related: 8 Reasons Why Strength Training is Important 5 Effects of Too Little Carbs Carbs are an essential macronutrient. Eliminating or reducing carbs from your diet can have some side effects that we’ve summarized below. 1. Energy Loss & Fatigue—Carbs are our central fuel source. Not eating enough healthy carbs decreases the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin using fat. Doesn’t sound negative, but for active people, weakness and energy loss will occur quickly and long-term effects could mean reduced performance. 2. Constipation—Our dietary fiber comes from complex carbs and is important for bathroom regularity. A low-carb diet can cause constipation, so it’s important to ensure you’re eating enough healthy fiber, or “roughage” as they used to say, to be regular. 3. Mood Changes—Carbohydrates have been tied to the release of serotonin in the brain, which is the chemical that makes us feel happy. Limited healthy carbs can mean a decrease in serotonin levels, possibly producing 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 natural metabolic action. If you don’t have enough glucose (energy) from carbs to burn, your body will start burning fat, which is known as ketosis. During this process, your body produces ketones for a fuel source. If you’re consuming a balanced diet, this isn’t an issue and your body becomes accustomed to to your levels. Where ketosis can become problematic is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals adopt a low-carb ketogenic diet for weight loss, but it needs to be balanced to confirm you’re still getting plenty of what your body requires to perform 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 been through it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling sleepy. Eating carbs high on the glycemic index can cause an increase in blood sugar because they are quickly digested versus carbs that are high in fiber that digest at a less rapid pace, discharging energy over time. When this spike takes place, our bodies release hormones to manage blood sugar, which causes the crash. Carbs that are complex and dense in fiber will help block the carb spike and crash. 2. Type 2 Diabetes—While not an immediate effect of consuming too many high-glycemic carbs, a high-carb diet can put you at risk for developing type 2 diabetes. Eating the right portion size is essential for decreasing the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are vital for proper function, they need to be the right size for what is needed. An overabundance of sugary drinks and foods is what puts you at risk. Adding just one serving of a sugary soda to your diet each day ups 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 cause weight gain, which could lead to becoming overweight or obese, which can lead to a number of additional concerns like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have too much in our bodies. When we have this overload, our body keeps the excess as fat.Related: 9 Easy Ways to Look & Feel Younger When devising meals and grocery shopping, make a practice to take a look at the nutrition label. Stay away from foods that have added sugar and sweeteners and stick to water in place of sugary drinks and sodas. If you’re applying your Farrell's nutrition plan, you’re already getting the right, balanced nutrition your body needs to work 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 sign up for our next session to experience a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">