It's Upper Body Day

Pair with FXB West Des Moines to Meet Your Weight Loss Goals in the Gym

Blog category:
Fitness Tips

As 2020 nears, many people have fitness-related aspirations and commitments for themselves, such as getting in shape and losing weight.

If these are among your New Year's plans, then this post is especially for you!

Woman kickboxing with a smile on her face 

One of the most successful ways to reach your health and fitness aspirations is with aid from a group. Farrell's is more than just a fitness center in West Des Moines. We’re a like-minded community. We mix nutrition with fitness classes and cardio kickboxing to aid you in your goals.

Want to learn more about our approach? Try a free week at Farrell's right away.

Try these five methods to reach and maintain your weight loss goals.

1. Consume Half Your Weight in Ounces

Keeping appropriately hydrated is key to your weight loss goals.

For optimal hydration, attempt to drink at least half your body weight in ounces every day. For instance, if your weight is 150 pounds, you should drink 75 ounces of water every day.

Toting a reusable water bottle with you and using a notification on your phone is a great option to keep on track. If you don’t enjoy unflavored water, make it tastier by enhancing it with fresh fruit! Our preferred combinations are blueberry/lemon and cucumber/lime.

Refilling your water bottle is also a great moment to stand up and go for a walk if you’ve been sedentary for a couple of hours.

2. Get Plenty of Sleep

Getting enough Zs is essential for weight loss. It’s even more beneficial than eating right and exercising! Lack of sleep influences your body in a variety of ways. When we’re drowsy, we desire processed food more!

UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and decision-making, researchers determined, which might explain why people who sleep too little tend to be heavier.

When you get adequate sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it quick to plan what you’re consuming with our tried-and-true nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge.

Enough sleep also:

  • Boosts attention and output
  • Boosts your exercise performance
  • Lessens your risk of heart disease and stroke
  • Improves your mental health
  • Builds your immune system

Make sure you allow yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep a priority in your regular schedule.

3. Let Your Body Rest

Making time for routine time off from your fitness routine—at least two rest days per week—permits your body to recharge.

When you allow your body rest you:

  • Help prevent muscle exhaustion
  • Reduce your risk of injury
  • Enhance your performance in the gym
  • Even your hormones

Because all of these benefits improve your exercise, you’ll see results sooner!

In spite of the fact you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be active!

Here are several low-intensity tips to keep yourself moving:

  • Use the stairs instead of the elevator
  • Stretch each hour while you’re working
  • Do a walk with your spouse in the evening

4. Be Kind to Yourself

Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain.

If you find yourself wanting a motive throughout your fitness journey, look at our best tips for getting (and being!) on track. Remember to give yourself a break and be kind to yourself.

Since everyone is diverse, everybody will see forward motion at contrasting times in their health and weight loss journey. And that’s fine!

Take your rest days and reflect on how far you’ve gone forward. It’s essential to recognize that daily you’re flourishing and becoming more improved than you were before!

5. Combine HIIT and Strength Training

Switching high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not working out. HIIT workouts create an afterburn reaction by speeding up your metabolic rate.

Simply put, you carry on with burning calories after ending your class—even when resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do following a run!

Besides HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also has several mental health perks.

Studies have shown that strength training, even only two days a week, may help combat stress, anxiety and depression.

At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the best outcome. Book your free week at your area FXB to try our group fitness classes right away!

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