As the new year nears, many individuals have fitness-related aspirations and objectives for themselves, such as firming up and losing some pounds.
If these are among your New Year's plans, then this post is intended for you!
One of the top ways to achieve your health and fitness aspirations is with assistance from others. Farrell's is more than just a gym in Bellevue. We’re a supportive community. We mix nutrition with fitness classes and cardio kickboxing to aid you in your goals.
Want more information about how FXB works? Register for free week at Farrell's today.
Try these five ways to hit and manage your weight loss goals.
1. Sip Half Your Weight in Ounces
Staying properly hydrated is important to your weight loss goals.
For peak hydration, shoot to sip at least half your body weight in ounces daily. As an example, if you are 150 pounds, you should sip 75 ounces of water daily.
Having a recyclable water bottle with you and setting an alarm on your phone is a great way to stay on goal. If you don’t enjoy nonflavored beverages, make it tastier by flavoring it with real fruit! Our preferred blends are blueberry/lemon and cucumber/lime.
Topping off your water bottle is also a great opportunity to get up and stretch your legs if you’ve been sitting for a couple of hours.
2. Get Sufficient Sleep
Counting sheep is crucial for weight loss. It’s all the more important than eating right and working out! Lack of sleep impacts your body in many ways. When we’re fatigued, we want junk food more!
UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep impacts brain activity and making a decision, researchers found, which might solve why people who don’t get enough sleep tend to weigh too much.
When you sleep enough, you’re more inclined to make good food picks. At Farrell's, we make it quick to plan what you’re having with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge.
Enough sleep also:
- Enhances focus and efficiency
- Increases your fitness performance
- Decreases your chance of heart disease and stroke
- Improves your mental health
- Benefits your immune system
Ensure you give yourself time to get ready for bed at night without your computer. It’s essential to make sleep a priority in your everyday agenda.
3. Take a Break
Taking regular days off from your fitness routine—at minimum two rest days each week—allows your body to repair.
When you let your body recover you:
- Help stop muscle exhaustion
- Decrease your chance of injury
- Enhance your performance while you exercise
- Even your hormones
Given that all of these benefits support your exercise, you’ll notice results more quickly!
Though you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active!
Here are several light ideas to keep yourself working:
- Use the stairs in place of the elevator
- Stretch hourly at work
- Take a walk with your family after you eat
4. Be Kind to Yourself
Good things take longer than a couple of weeks. Quick weight loss may be unsafe and is unsustainable.
If you find yourself needing motivation during your fitness journey, check out our top advice for getting (and keeping!) determined. Make sure to give yourself grace and be compassionate to yourself.
Because each individual is different, everybody will experience progress at differing steps in their health and weight loss journey. And that’s completely acceptable!
Use your rest days and reflect on how far you’ve gone forward. It’s crucial to realize that each day you’re growing and becoming stronger than you were before!
5. Mix HIIT and Strength Exercises
Switching high-intensity interval training (HIIT) with strength exercise is a fantastic way to build lean muscle while burning more calories while you’re resting. HIIT fitness classes create an afterburn reaction by increasing your metabolic rate.
In simple terms, you continue burning calories after completing your workout—even while relaxing on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do at the end of jogging!
Besides HIIT, strength training is a great way to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also provides a number of mental health advantages.
Analysis has found that strength training, even just two days weekly, may help fight stress, anxiety and depression.
At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the peak outcome. Sign up for a free week at your nearby FXB to experience our group fitness classes right away!