As the new year nears, many people have fitness-related goals and resolutions for themselves, like getting in shape and losing some pounds.
If this is one of your New Year's plans, then this blog is especially for you!
One of the best ways to reach your health and fitness plans is with assistance from like-minded people. Farrell's R Plaza is more than only a gym in Omaha. We’re a like-minded organization. We blend nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Want more information about how FXB works? Try a free week at Farrell's R Plaza right away.
Here are the five ways to achieve and support your weight loss goals.
1. Consume Half Your Weight in Ounces
Keeping appropriately hydrated is important to your weight loss goals.
For peak hydration, attempt to consume no less than half your body weight in ounces every day. For instance, if you are 150 pounds, you need to consume 75 ounces of water each day.
Toting a reusable water bottle with you and having an alarm on your phone is a great option to remain on track. If you don’t love plain beverages, make it tastier by enhancing it with juicy fruit! Our favorite blends are blueberry/lemon and cucumber/lime.
Filling up your water bottle is also a good opportunity to move around and go for a walk if you’ve been sedentary for awhile.
2. Get Sufficient Sleep
Getting enough Zs is crucial for losing weight. It’s all the more beneficial than eating healthy and exercising! Insufficient sleep impacts your body in a lot of ways. When we’re drowsy, we want processed food more!
UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and making a decision, researchers determined, which may explain why people who sleep too little tend to be overweight.
When you sleep enough, you’re more inclined to make nutritious food picks. At Farrell's R Plaza, we make it simple to choose what you’re consuming with our tested nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Improves focus and efficiency
- Boosts your workout performance
- Lessens your risk of heart disease and stroke
- Assists your mental health
- Builds your immune system
Make sure you give yourself time to wind down at night without your computer. It’s crucial to make sleep top of the list in your regular schedule.
3. Give Your Body Time to Rest
Having regular days off from your exercise program—no less than two rest days each week—allows your body to repair.
When you give your body relax you:
- Help prevent muscle exhaustion
- Reduce your risk of injury
- Improve your performance in the gym
- Equalize your hormones
Due to the fact that all of these advantages boost your fitness routine, you’ll notice results more quickly!
Just because you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving!
Here are a few low-impact tips to keep your body going:
- Take the stairs rather than the elevator
- Stretch every hour at work
- Enjoy a walk with your family in the evening
4. Give Yourself Time
Good things take more than just a few days. Quick weight loss could be unsafe and is unsustainable.
If you find yourself needing a motive while on your fitness journey, look at our best tips for getting (and staying!) determined. Don’t forget to give yourself mercy and be compassionate to yourself.
Because everyone is unique, everybody will see headway at differing times in their exercise and weight loss journey. And that’s okay!
Enjoy your rest days and think about how far you’ve gone forward. It’s essential to know that every day you’re growing and becoming stronger than you previously were!
5. Combine HIIT and Strength Exercises
Rotating high-intensity interval training (HIIT) with strength workouts is a fantastic method to increase lean muscle while burning additional calories at rest. HIIT classes make an afterburn reaction by boosting your metabolic rate.
In simple terms, you continue burning calories after ending your class—even during relaxing on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a run!
In addition to HIIT, strength training is a great process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also has several mental health advantages.
Research has determined that strength training, even merely two days per week, may help reduce stress, anxiety and depression.
At Farrell's R Plaza, we use HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Book your free week at your local FXB to try our group fitness classes now!