As 2020 gets close, many individuals have fitness-related plans and objectives for themselves, including firming up and losing some pounds.
If this is one of your New Year's plans, then this article is meant for you!
One of the top approaches to achieve your health and fitness aspirations is with aid from others. Farrell's is more than simply a gym membership in Omaha. We’re a like-minded organization. We combine nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Curious about our program? Try a free week at Farrell's today.
Try these five ways to hit and support your weight loss goals.
1. Sip Half Your Weight in Ounces
Remaining properly hydrated is essential to your weight loss goals.
For peak hydration, aim to drink no less than half your body weight in ounces every day. For instance, if you are 150 pounds, you ought to drink 75 ounces of water every day.
Toting a refillable water bottle with you and setting a reminder on your phone is a great option to keep on goal. If you don’t love plain water, spice it up by flavoring it with real fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a fantastic time to get up and get some exercise if you’ve been sitting for awhile.
2. Get Enough Sleep
Getting enough Zs is essential for slimming down. It’s all the more necessary than healthy eating and physical exercise! Lack of sleep affects your body in many ways. When we’re sleepy, we want junk food more!
UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep alters brain activity and making decisions, researchers determined, which may explain why people who sleep too little tend to be overweight.
When you get adequate sleep, you’re more liable to make healthy food picks. At Farrell's, we make it easy to plan what you’re eating with our proven nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Enhances concentration and productivity
- Boosts your workout performance
- Lessens your possibility of heart disease and stroke
- Aids your mental health
- Strengthens your immune system
Be sure to give yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep a concern in your daily schedule.
3. Give Your Body Time to Rest
Making time for routine time off from your fitness routine—no less than two rest days each week—permits your body to repair.
When you let your body relax you:
- Help prevent muscle tiredness
- Lower your chance of getting hurt
- Enhance your performance in the gym
- Equalize your hormones
Given that all of these perks improve your workouts, you’ll get results sooner!
Though you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t remain moving!
Here are a couple of low-intensity tips to keep yourself moving:
- Climb the stairs in place of the elevator
- Stretch every hour during work
- Do a walk with your spouse after you eat
4. Be Kind to Yourself
Good things take longer than a couple of weeks. Fast weight loss could be unsafe and is unsustainable.
If you find yourself needing a motive throughout your fitness journey, read our greatest ideas for getting (and keeping!) motivated. Don’t forget to give yourself grace and be kind to yourself.
Since everyone is diverse, individuals will experience forward motion at different times in their health and weight loss journey. And that’s completely acceptable!
Use your rest days and remember how far you’ve come. It’s essential to recognize that daily you’re thriving and becoming better than you were the day before!
5. Include HIIT and Strength Workouts
Alternating high-intensity interval training (HIIT) with strength training is a good way to build lean muscle while burning extra calories while you’re not working out. HIIT classes create an afterburn effect by speeding up your metabolic rate.
Simply put, you carry on with burning calories after finishing your exercise—even when watching TV on the couch! HIIT also creates muscle and boosts your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do at the end of running!
Besides HIIT, strength training is a great process to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also offers a number of mental health benefits.
Analysis has determined that strength training, even just two days a week, may help combat stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the best results. Schedule your free week at your local FXB to experience our group fitness classes right away!