It's Kickboxing Day

Life at Level 10® Blog

Categories
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best approach to lose weight and burn fat. Plus, they're short, so they work with your calendar. Want to experience a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are short and fit with for your schedule. Even better is how your body responds after class is over. These exercises spark afterburn by increasing your metabolic rate. Simply put, you torch calories after ending your workout—even while laying on the couch! HIIT classes add 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 more quickly Enhances endurance Strengthens cardiovascular health Improves blood vessel capacity Promotes blood sugar management Increases oxygen consumption Lowers resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone generation Builds fast-twitch muscles Benefits brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not by a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Do 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’re looking to burn body fat, increase muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a likable and effective workout? Check out 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 part of the healthy lifestyle we promote at FXB. It can help weight loss and halt osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an important piece of a healthy diet because they fuel your body. Figuring out how many carbs to eat can be confusing, because eating too few can cause headaches, fatigue and weakness, while eating too many can cause weight gain. At Farrell's, we'll show you the ideal balance. We'll also teach you which kinds of carbs can keep you in burn mode throughout the day and prevent cravings and overeating.
What are Carbs? Carbohydrates are our body’s main 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 contain multiple sugar molecules linked together by “starch.” Foods high 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) increases based on carbohydrate intake. The higher the GI number, the more blood sugar goes up. The Farrell's nutrition plan was made to provide members with a low glycemic load that keeps them in “burn mode” throughout the day, warding off cravings and overeating. Related: 8 Reasons Why Strength Training is Important  5 Effects of Too Little Carbs Carbs are an essential macronutrient. Removing or reducing carbs from your diet can have some side effects that we’ve shown below. 1. Energy Loss & Fatigue—Carbs are our primary fuel source. Not eating enough healthy carbs reduces 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 like a bad thing, but for active people, weakness 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 important for bathroom regularity. A low-carb diet can cause constipation, so it’s important to be certain 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 responsible for making us feel happy. Not enough healthy carbs can mean a drop in serotonin levels, possibly producing 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. Symptoms of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a natural metabolic action. If you don’t have enough 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 following a balanced diet, this isn’t an issue and your body gets used to to your levels. Where ketosis can become unhealthy is when your body builds up too many ketones from lack of energy, which can lead to dehydration and a chemical imbalance in the blood. Many individuals use 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 requires to function 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 gone through 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 an increase in blood sugar because they are quickly absorbed versus carbs that are high in fiber that digest at a lower pace, discharging energy over time. When this spike happens, our bodies release hormones to regulate blood sugar, which causes 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 cause of eating too many high-glycemic carbs, a high-carb diet can heighten your risk for developing type 2 diabetes. Eating the right portion size is essential for reducing the risk of ending up with type 2 diabetes. While carbs, and the sugars from carbs, are important for proper function, they need to be the right size for what is needed. Excess from sugary drinks and foods is what puts you at risk. Adding just one serving of a sugary soda to your diet every day 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—Taking in too many refined carbs or high-glycemic carbs can also lead to weight gain, which could lead to becoming overweight or obese, which can lead to a number of additional issues like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have an excess 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 review the nutrition label. Stay away from foods that have added sugar and sweeteners and stick to water as a substitute for sugary drinks and sodas. If you’re applying your Farrell's nutrition plan, you’re already taking in the correct, balanced nutrition your body needs to work effectively and efficiently to be your best in and outside of the gym. If you're currently not a member of Farrell's and not meeting your fitness goals, reach out to one of our locations or join our next session to experience a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">