As the new decade gets close, many individuals have fitness-related plans and objectives for themselves, including firming up and losing weight.
If these are among your New Year's goals, then this article is meant for you!
One of the most successful approaches to meet your health and fitness targets is with aid from a group. Farrell's is more than only a gym membership in Mankato. We’re an encouraging group. We blend nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.
Curious about how FXB works? Claim a free week at Farrell's now.
These are the five methods to reach and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Keeping properly hydrated is critical to your weight loss goals.
For ideal hydration, aim to drink at least half your body weight in ounces daily. For example, if you are 150 pounds, you should drink 75 ounces of water every day.
Keeping a reusable water bottle with you and using a notification on your phone is a good way to remain on plan. If you don’t enjoy unflavored water, make it more interesting by flavoring it with fresh fruit! Our preferred mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a fantastic opportunity to stand up and get some exercise if you’ve been sitting for most of the day.
2. Get Sufficient Sleep
Sleep is critical for weight loss. It’s even more beneficial than eating healthy and working out! Insufficient sleep influences your body in a variety of ways. When we’re tired, we want unhealthy food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten enough sleep. Too little sleep alters brain activity and decision-making, researchers determined, which could answer why people who don’t get enough sleep tend to be heavier.
When you get adequate sleep, you’re more inclined to make healthy food choices. At Farrell's, we make it simple to determine what you’re eating with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Boosts focus and productivity
- Increases your exercise performance
- Lessens your chance of heart disease and stroke
- Aids your mental health
- Builds your immune system
Make sure you give yourself time to relax in the evening without your phone. It’s crucial to make sleep a priority in your daily routine.
3. Take a Break
Having scheduled days off from your fitness routine—at least two rest days weekly—enables your body to recover.
When you allow your body rest you:
- Help prevent muscle exhaustion
- Decrease your possibility of injury
- Boost your performance during workouts
- Even your hormones
Given that all of these benefits boost your fitness routine, you’ll notice results sooner!
Even though you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active!
Here are a couple of low-impact options to keep yourself going:
- Use the stairs rather than the elevator
- Stretch hourly while you’re working
- Do a walk with your family after dinner
4. Be Kind to Yourself
Good things take time. 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 best advice for getting (and being!) determined. Don’t forget to give yourself mercy and be kind to yourself.
Since everybody is diverse, individuals will experience progress at differing steps in their exercise and weight loss journey. And that’s completely acceptable!
Take your rest days and think about 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 Training
Rotating high-intensity interval training (HIIT) with strength training is a fantastic approach to enhance lean muscle while burning additional calories while you’re not working out. HIIT fitness classes create an afterburn reaction by boosting your metabolic rate.
In simple words, you continue burning calories after ending your exercise—even while resting on the couch! HIIT also enhances 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 after jogging!
Along with HIIT, strength training is a fantastic approach to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also has several mental health perks.
Analysis has found 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 workout classes for the maximum effect. Sign up for a free week at your nearby FXB to experience our group fitness classes today!