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Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best way to lose weight and burn fat. Plus, they're quick, so they work with your lifestyle. Want to attend a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are fast and work with for your routine. Even better is how your body responds after class is over. These classes create afterburn by increasing your metabolic rate. Simply put, you continue to burn calories after finishing your workout—even while laying on the couch! HIIT workouts increase muscle and improve your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Creates endurance Strengthens cardiovascular well-being Improves blood vessel function Promotes blood sugar regulation Increases oxygen intake Lowers resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone production Expands fast-twitch muscles Benefits brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve created a basic yet effective HIIT workout you can do almost anywhere. No equipment necessary! Perform each exercise for 45 seconds, then rest 15 seconds between each set. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, add muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into quick, convenient workouts. Need to get started with a fun and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.
What is Strength Training and Why is it Important?
Strength training is a component of the healthy lifestyle we foster at FXB. It can aid in weight loss and halt osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an essential component of a healthy diet because they give your body energy. Figuring out how many carbs to eat can feel complicated, because eating too few can cause headaches, fatigue and weakness, while eating too many can cause weight gain. At Farrell's, we'll explain the optimal balance. We'll also advise you on which types of carbs can keep you in burn mode throughout the day and help you avoid cravings and overeating.
What are Carbs? Carbohydrates are our body’s primary source for energy. There are simple and complex carbohydrates. Simple Carbs Simple carbs are foods with single and double sugar molecules. This includes glucose, fructose and sucrose. Common simple carb foods include: Milk (also a protein) Table sugar Fruit Complex Carbs Complex carbs are foods that have multiple sugar molecules linked together by “starch.” Foods rich in complex carbs include: Legumes Grains Starchy vegetables like corn and peas Pasta Bread Glycemic Index Explained The glycemic index (GI) is a measurement of how much blood sugar (fuel) fluctuates based on carbohydrate intake. The higher the GI number, the more blood sugar rises. The Farrell's nutrition plan is designed to give members a low glycemic load that keeps them in “burn mode” throughout the day, preventing cravings and having too much food. Related: 8 Reasons Why Strength Training is Important  5 Effects of Too Little Carbs Carbs are an vital macronutrient. Removing or limiting carbs from your diet can have some side effects that we’ve outlined below. 1. Energy Loss & Fatigue—Carbs are our main fuel source. Not eating enough healthy carbs limits the body’s fuel source. If you don’t have enough glucose from healthy carbs to burn, the body will begin burning fat. Doesn’t sound bad, but for people who are active, exhaustion and energy loss will settle in quickly and long-term effects could mean reduced performance. 2. Constipation—Our dietary fiber comes from complex carbs and is necessary for bathroom regularity. A low-carb diet may cause constipation, so it’s important to make sure you’re eating enough healthy fiber, or “roughage” as they used to say, to remain regular. 3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical that helps us feel happy. Limited healthy carbs can mean a drop in serotonin levels, possibly causing mood changes like anger, sadness, and even mild symptoms of depression. 4. Hypoglycemia—Not enough carbs can mean low blood sugar, which can lead to hypoglycemia. Signs of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a natural metabolic operation. If you don’t have adequate glucose (energy) from carbs to burn, your body will start burning fat, which is referred to as ketosis. During this process, your body makes ketones for a fuel source. If you’re eating a balanced diet, this isn’t a problem and your body becomes accustomed to to your levels. Where ketosis can become dangerous is when your body has too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals adopt a low-carb ketogenic diet for weight loss, but it needs to be balanced to assure you’re still getting enough of what your body has to have to work normally.Related: Why HIIT is Good for Losing Weight & Burning Fat  3 Effects of Too Many Carbs What could happen to your body if you eat too many unhealthy carbs? 1. Sugar Crash—We’ve all experienced it. The blood sugar roller coaster of eating too many refined carbs and then suddenly crashing and feeling tired. Eating carbs high on the glycemic index can cause a spike in blood sugar because they are quickly broken down versus carbs that are high in fiber that digest at a lower pace, letting out energy over time. When this spike takes place, our bodies release hormones to manage blood sugar, which prompts the crash. Carbs that are complex and rich in fiber will help block the carb spike and crash. 2. Type 2 Diabetes—While not an immediate effect of consuming too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Limiting your portions is essential for lowering the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are vital for proper function, they need to be sized for what is needed. Too many sugary drinks and foods is what puts you at risk. Adding just one serving of a sweetened soda to your diet daily increases your risk by 15 percent, according to a study from the Harvard School of Public Health, published in November 2010 in Diabetes Care. 3. Weight Gain—Consuming too many refined carbs or high-glycemic carbs can also make you gain weight, which could lead to becoming overweight or obese, which can lead to more health problems like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have too many in our bodies. When we have this overload, our body stores the excess as fat.Related: 9 Easy Ways to Look & Feel Younger  When planning meals and grocery shopping, make a habit to read the nutrition label. Avoid foods that have added sugar and sweeteners and drink water in place of sugary drinks and sodas. If you’re using your Farrell's nutrition plan, you’re already receiving the proper, balanced nutrition your body needs to perform successfully and efficiently to be your best in and outside of the gym. If you're currently not a member of Farrell's and not reaching your fitness goals, get in touch with one of our locations or enroll in our next session to have a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">