As the new year (and a new decade, hello 2020!) approaches, many individuals have fitness-related goals and resolutions for themselves, including getting in shape and losing weight.
If this is one of your New Year's goals, then this is for you!
One of the best ways to achieve your health and fitness goals is with help from others. At Farrell's, we’re more than just a gym. We’re an encouraging community. We combine nutrition with fitness classes and cardio kickboxing to help you meet your goals.
Curious about our program? Try a free week at your local FXB today!
Here’s the top five ways to achieve and maintain your weight loss goals.
1. Drink Half Your Weight in Ounces
Staying properly hydrated is key to your weight loss goals. But how do you know how much to drink?
For optimal hydration, aim to drink at least half your body weight in ounces every day. For example, if you weigh 150 pounds, you need to drink 75 ounces of water daily.
Keeping a reusable water bottle with you and setting a reminder on your phone is a great way to stay on track. If you don’t love plain water, make it more interesting by infusing it with fresh fruit! Our favorite combinations are blueberry/lemon and cucumber/lime.
Refilling your water bottle is also a great opportunity to get up and stretch your legs if you’ve been sitting for a while.
2. Get Plenty of Sleep
Sleep is essential for weight loss. It’s is even more important than eating healthy and exercising! Lack of sleep affects your body in many ways. When we’re tired, we crave junk food more!
UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t gotten enough sleep. Insufficient sleep alters brain activity and decision making, researchers learned, which may explain why people who sleep less tend to be overweight.
When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it easy to plan what you’re eating with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge.
Adequate sleep also:
- Improves concentration and productivity
- Increases your workout performance
- Decreases your risk of heart disease and stroke
- Improves your mental health
- Boosts your immune system
Be sure to allow yourself time to wind down in the evening without screen time. It’s important to make sleep a priority in your daily routine.
3. Let Your Body Rest
More isn’t always better. Taking regular breaks from your fitness routine—at least two rest days per week—allows your body to recover and repair.
When you let your body rest, you:
- Help prevent muscle fatigue
- Reduce your risk of injury
- Improve your performance in the gym
- Balance your hormones
Because all of these benefits boost your workouts, you’ll see results faster!
Just because you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t stay active!
Here’s a couple of low-intensity tips to keep your body moving:
- Take the stairs instead of the elevator
- Stretch every hour at work
- Enjoy a walk with your family after dinner
4. Be Patient With Yourself
Good things take time. Quick weight loss can be dangerous and is unsustainable.
If you find yourself needing some motivation during your fitness journey, check out our top tips for getting (and staying!) motivated. Remember to give yourself grace and be patient with yourself.
Because everybody is different, everybody will experience progress at different stages in their fitness and weight loss journey. And that’s okay!
Take your rest days and reflect on how far you’ve come. It’s important to recognize that every day you’re growing and becoming stronger than you were the day before!
5. Combine HIIT and Strength Training
Alternating high-intensity interval training (HIIT) with strength training is a great way to build lean muscle while burning more calories at rest. HIIT workouts create an afterburn effect by increasing your metabolic rate.
Simply put, you keep burning calories after finishing your workout—even while relaxing on the couch! HIIT also builds muscle and boosts 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 way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also provides many mental health benefits too.
Studies show that strength training, even two days per week, can help combat stress, anxiety, and depression.
At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for maximum results. Sign up for a free week at your local FXB to try our group fitness classes today!