As 2020 approaches, many adults have fitness-related plans and commitments for themselves, like getting in shape and losing weight.
If these are among your New Year's aspirations, then this blog is intended for you!
One of the most successful approaches to meet your health and fitness aspirations is with aid from like-minded people. Farrell's is more than simply a gym in Stillwater. We’re a like-minded group. We blend nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Want to learn more about our approach? Try a free week at Farrell's right away.
Try these five ways to reach and maintain your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping well hydrated is key to your weight loss goals.
For optimal hydration, aim to consume no less than half your body weight in ounces each day. As an example, if you are 150 pounds, you need to consume 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 stay on goal. If you don’t love nonflavored water, make it tastier by flavoring it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good moment to move around and go for a walk if you’ve been sitting for most of the day.
2. Get Plenty of Sleep
Counting sheep is important for slimming down. It’s even more necessary than healthy eating and working out! Insufficient sleep impacts your body in a variety of ways. When we’re fatigued, we desire unhealthy food more!
UC Berkeley researchers determined high-calorie foods are “significantly more desirable” when you haven’t experienced adequate sleep. Insufficient sleep impacts brain activity and making decisions, researchers determined, which could explain why people who don’t get enough sleep tend to weigh too much.
When you get enough sleep, you’re more inclined to make healthy food selections. At Farrell's, we make it fast to plan what you’re consuming with our tested nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Boosts attention and productivity
- Improves your workout performance
- Lowers your risk of heart disease and stroke
- Assists your mental health
- Builds your immune system
Make sure you permit yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep top of the list in your regular agenda.
3. Let Your Body Rest
Having scheduled days off from your workout program—at least two rest days each week—enables your body to recover.
When you allow your body rest you:
- Help prevent muscle tiredness
- Reduce your chance of getting hurt
- Improve your performance during workouts
- Balance your hormones
Because all of these advantages improve your exercise, you’ll notice results faster!
Just because you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active!
Here are several low-impact options to keep your muscles going:
- Use the stairs in place of the elevator
- Stretch each hour at work
- Do a walk with your kids after you eat
4. Be Patient With Yourself
Good things take time. Quick weight loss can be unsafe and is hard to maintain.
If you find yourself needing inspiration throughout your fitness journey, look at our best ideas for getting (and keeping!) on track. Make sure to give yourself grace and be patient with yourself.
Because each person is diverse, individuals will experience progress at different times in their exercise and weight loss journey. And that’s okay!
Use your rest days and reflect on how far you’ve come. It’s essential to recognize that every day you’re thriving and becoming stronger than you were the day before!
5. Include HIIT and Strength Training
Rotating high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning more calories while you’re not working out. HIIT fitness classes create an afterburn effect by speeding up your metabolic rate.
Simply put, you keep burning calories after finishing your workout—even while watching TV on the couch! HIIT also builds 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 running!
Along with HIIT, strength training is a good process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also offers several mental health benefits.
Studies have determined that strength training, even merely two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the maximum outcome. Book your free week at your nearby FXB to try our group fitness classes now!