As the upcoming year nears, many individuals have fitness-related plans and commitments for themselves, such as getting in shape and losing weight.
If this is one of your New Year's aspirations, then this blog is especially for you!
One of the most successful approaches to reach your health and fitness targets is with aid from like-minded people. Farrell's is more than simply a fitness center in Denver. We’re a like-minded community. We blend nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want more information about our program? Claim a free week at Farrell's now.
Try these five approaches to achieve and support your weight loss goals.
1. Sip Half Your Weight in Ounces
Staying properly hydrated is essential to your weight loss goals.
For peak hydration, shoot to consume no less than half your body weight in ounces daily. For example, if your weight is 150 pounds, you need to sip 75 ounces of water daily.
Having a refillable water bottle with you and setting an alarm on your phone is a great method to keep on plan. If you don’t love unflavored beverages, make it tastier by flavoring it with fresh fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a fantastic time to get up and go for a walk if you’ve been sedentary for awhile.
2. Get Plenty of Sleep
Sleep is essential for losing weight. It’s twice as important than healthy eating and exercising! Not getting enough sleep impacts your body in a lot of ways. When we’re exhausted, we crave junk food more!
UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had ample sleep. Not enough sleep alters brain activity and decision-making, researchers determined, which may answer why people who sleep too little tend to be heavier.
When you get adequate sleep, you’re more liable to make healthy food picks. At Farrell's, we make it simple to choose what you’re eating with our proven nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Improves concentration and efficiency
- Boosts your workout performance
- Lowers your risk of heart disease and stroke
- Aids your mental health
- Builds your immune system
Make sure you allow yourself time to get ready for bed at night without your computer. It’s important to make sleep top of the list in your daily routine.
3. Give Your Body Time to Rest
Taking routine days off from your fitness program—at least two rest days each week—enables your body to recover.
When you let your body recover you:
- Help avoid muscle fatigue
- Decrease your chance of getting injured
- Improve your performance while you exercise
- Equalize your hormones
Given that all of these advantages assist your fitness routine, you’ll notice results more quickly!
Though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active!
Here are three low-impact options to keep yourself working:
- Climb the stairs as opposed to the elevator
- Stretch each hour at work
- Enjoy a walk with your spouse after you eat
4. Be Patient With Yourself
Good things take more than just a few days. Rapid weight loss could be dangerous and is unsustainable.
If you find yourself needing a motive during your fitness journey, check out our best tips for getting (and keeping!) motivated. Don’t forget to give yourself a break and be patient with yourself.
Because everybody is different, people will have progress at differing times in their health and weight loss journey. And that’s normal!
Enjoy your rest days and reflect on how far you’ve progressed. It’s essential to recognize that daily you’re growing and becoming better than you were the day before!
5. Combine HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength exercise is a great approach to enhance lean muscle while burning additional calories while you’re resting. HIIT classes make an afterburn reaction by speeding up your metabolic rate.
Simply put, you keep burning calories after finishing your exercise—even while resting on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running!
Besides HIIT, strength training is a great approach 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 conditioned body, but also has a number of mental health benefits.
Research has determined that strength training, even only two days per week, may help fight stress, anxiety and depression.
At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Book your free week at your local FXB to experience our group fitness classes now!