As the new year nears, many individuals have fitness-related goals and objectives for themselves, such as firming up and slimming down.
If this is one of your New Year's goals, then this blog is aimed at you!
One of the best methods to reach your health and fitness plans is with aid from a group. Farrell's is more than just a fitness center in New Tampa. We’re a like-minded community. We mix nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Curious about our approach? Claim a free week at Farrell's right away.
Try these five approaches to reach and support your weight loss goals.
1. Drink Half Your Weight in Ounces
Staying appropriately hydrated is essential to your weight loss goals.
For ideal hydration, attempt to consume no less than half your body weight in ounces each day. For example, if you are 150 pounds, you ought to drink 75 ounces of water each day.
Toting a reusable water bottle with you and having a notification on your phone is a fantastic way to keep on track. If you don’t enjoy plain water, make it tastier by flavoring it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a good time to stand up and go for a walk if you’ve been sitting for most of the day.
2. Get Enough Sleep
Sleep is important for slimming down. It’s all the more important than healthy eating and working out! Not getting enough sleep impacts your body in a variety of ways. When we’re fatigued, we desire junk food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t had enough sleep. Not enough sleep changes brain activity and decision-making, researchers found, which might explain why people who sleep too little tend to be overweight.
When you sleep enough, you’re more inclined to make healthy food selections. At Farrell's, we make it simple to determine what you’re eating with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Enhances focus and output
- Boosts your fitness performance
- Lowers your chance of heart disease and stroke
- Aids your mental health
- Strengthens your immune system
Make sure you allow yourself time to relax in the evening without screen time. It’s crucial to make sleep a concern in your regular agenda.
3. Take a Break
Having routine days off from your fitness program—at least two rest days per week—enables your body to repair.
When you allow your body recover you:
- Help stop muscle tiredness
- Decrease your chance of injury
- Enhance your performance during workouts
- Equalize your hormones
Since all of these perks help your exercise, you’ll get results sooner!
Though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion!
Here are several low-impact ideas to keep your body going:
- Use the stairs in place of the elevator
- Stretch hourly while you’re working
- Do a walk with your family in the evening
4. Be Kind to Yourself
Good things take time. Fast weight loss could be dangerous and is difficult to manage long-term.
If you find yourself requiring inspiration while on your fitness journey, look at our best tips for getting (and staying!) determined. Don’t forget to give yourself mercy and be patient with yourself.
As each individual is different, people will experience progress at different times in their health and weight loss journey. And that’s okay!
Use your rest days and reflect on how far you’ve progressed. It’s important to know that every day you’re thriving and becoming more improved than you previously were!
5. Combine HIIT and Strength Workouts
Rotating high-intensity interval training (HIIT) with strength workouts is a good way to build lean muscle while burning more calories while you’re not working out. HIIT classes create an afterburn reaction by speeding up your metabolic rate.
Put simply, you keep burning calories after ending your workout—even during resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do after running!
In addition to HIIT, strength training is a great approach to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health advantages.
Studies have determined that strength training, even just two days a week, may help fight stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our group fitness classes for the best effect. Schedule your free week at your nearby FXB to experience our group fitness classes now!