It's Kickboxing Day

FXB Rochester can Help You Reach Your Weight Loss Goals in the Gym

Blog category:
Fitness Tips

As the new decade approaches, many individuals have fitness-related plans and commitments for themselves, like firming up and losing some pounds.

If this is one of your New Year's goals, then this blog is intended for you!

Woman kickboxing with a smile on her face 

One of the most successful ways to reach your health and fitness plans is with assistance from like-minded people. Farrell's is more than simply a fitness center in Rochester. We’re a supportive organization. We incorporate nutrition with fitness classes and cardio kickboxing to assist you in meeting your goals.

Curious about how FXB works? Register for free week at Farrell's now.

These are the five ways to hit and manage your weight loss goals.

1. Consume Half Your Weight in Ounces

Keeping appropriately hydrated is important to your weight loss goals.

For optimal hydration, attempt to consume no less than half your body weight in ounces every day. As an example, if you weigh 150 pounds, you ought to consume 75 ounces of water each day.

Keeping a refillable water bottle with you and having a reminder on your phone is a good option to keep on plan. If you don’t enjoy unflavored water, make it more interesting by enhancing it with juicy fruit! Our most-liked combinations 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 seated for a couple of hours.

2. Get Sufficient Sleep

Counting sheep is critical for weight loss. It’s all the more important than healthy eating and exercising! Not getting enough sleep impacts your body in a variety of ways. When we’re drowsy, we desire processed food more!

UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could 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 choose what you’re having with our tested nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge.

Enough sleep also:

  • Improves concentration and output
  • Improves your fitness performance
  • Lessens your chance of heart disease and stroke
  • Improves your mental health
  • Benefits your immune system

Ensure you give yourself time to wind down at night without your TV. It’s crucial to make sleep top of the list in your everyday routine.

3. Let Your Body Rest

Taking scheduled days off from your workout routine—no less than two rest days weekly—enables your body to recharge.

When you let your body relax you:

  • Help avoid muscle exhaustion
  • Reduce your chance of injury
  • Improve your performance while you exercise
  • Balance your hormones

Due to the fact that all of these perks help your workouts, you’ll get results faster!

Just because you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion!

Here are several low-intensity tips to keep your muscles going:

  • Use the stairs instead of the elevator
  • Stretch each hour during work
  • 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 may be risky and is unsustainable.

If you find yourself needing motivation during your fitness journey, check out our best advice for getting (and staying!) motivated. Remember to give yourself a break and be patient with yourself.

As each individual is different, individuals will see headway at differing times in their exercise and weight loss journey. And that’s completely acceptable!

Enjoy your rest days and remember how far you’ve gone forward. It’s crucial to recognize that each day you’re growing and becoming more improved than you were the day before!

5. Mix HIIT and Strength Exercises

Alternating high-intensity interval training (HIIT) with strength exercise is a good approach to increase lean muscle while burning extra calories while you’re resting. HIIT fitness classes make an afterburn reaction by speeding up your metabolic rate.

Simply put, you keep burning calories after completing your exercise—even when resting on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do after running!

In addition to HIIT, strength training is a good process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers several mental health advantages.

Studies have found that strength training, even merely two days a week, may help fight stress, anxiety and depression.

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

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