As the upcoming year gets close, many people have fitness-related goals and objectives for themselves, including toning up and losing some pounds.
If this is one of your New Year's goals, then this article is intended for you!
One of the best approaches to reach your health and fitness targets is with assistance from like-minded people. Farrell's is more than only a fitness center in Andover. We’re a like-minded organization. We incorporate nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want more information about our program? Try a free week at Farrell's right away.
Try these five approaches to reach and maintain your weight loss goals.
1. Sip Half Your Weight in Ounces
Staying appropriately hydrated is important to your weight loss goals.
For ideal hydration, shoot to drink at least half your body weight in ounces each day. For instance, if your weight is 150 pounds, you ought to sip 75 ounces of water daily.
Having a reusable water bottle with you and using a notification on your phone is a good option to remain on plan. If you don’t like plain beverages, make it tastier by infusing it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good moment to get up and go for a walk if you’ve been seated for a couple of hours.
2. Get Plenty of Sleep
Getting enough Zs is essential for slimming down. It’s all the more necessary than eating healthy and exercising! Not getting enough sleep influences your body in many ways. When we’re tired, we want junk food more!
UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Insufficient sleep alters brain activity and decision-making, researchers learned, which may solve why people who sleep less tend to weigh too much.
When you get adequate sleep, you’re more liable to make healthy food selections. At Farrell's, we make it easy to plan what you’re having with our proven nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Sufficient sleep also:
- Boosts concentration and output
- Improves your exercise performance
- Decreases your risk of heart disease and stroke
- Aids your mental health
- Benefits your immune system
Be sure to give yourself time to get ready for bed at night without your phone. It’s important to make sleep a priority in your regular agenda.
3. Take a Break
Having routine breaks from your exercise program—no less than two rest days per week—enables your body to repair.
When you give your body rest you:
- Help prevent muscle fatigue
- Lower your possibility of getting hurt
- Improve your performance during workouts
- Balance your hormones
Given that all of these perks boost your exercise, you’ll have results faster!
In spite of the fact you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay moving!
Here are a few low-intensity tips to keep your muscles working:
- Climb the stairs rather than the elevator
- Stretch every hour at work
- Enjoy a walk with your family after dinner
4. Be Kind to Yourself
Good things take more than just a few days. Quick weight loss can be risky and is unsustainable.
If you find yourself requiring a motive during your fitness journey, check out our best advice for getting (and being!) on track. Remember to give yourself mercy and be kind to yourself.
As everyone is unique, people will have forward motion at differing times in their exercise and weight loss journey. And that’s fine!
Take your rest days and reflect on how far you’ve progressed. It’s important to realize that daily you’re flourishing and becoming stronger than you previously were!
5. Include HIIT and Strength Exercises
Alternating high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not exercising. HIIT fitness classes develop an afterburn outcome by boosting your metabolic rate.
In simple terms, you continue burning calories after finishing your workout—even while resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do at the end of running!
Along with HIIT, strength training is a great process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also has several mental health benefits.
Studies have shown that strength training, even just two days a week, may help combat stress, anxiety and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the peak outcome. Book your free week at your nearby FXB to try our group fitness classes now!