It's Kickboxing Day

Partner with FXB Waukee to Achieve Your Weight Loss Goals in the Gym

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Fitness Tips

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

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

Woman kickboxing with a smile on her face 

One of the best ways to reach your health and fitness targets is with support from a group. Farrell's is more than simply a gym membership in Waukee. We’re a like-minded organization. We incorporate nutrition with fitness classes and cardio kickboxing to aid you in your goals.

Want more information about our approach? Register for free week at Farrell's now.

Here are the five methods to reach and support your weight loss goals.

1. Drink Half Your Weight in Ounces

Staying appropriately hydrated is important to your weight loss goals.

For ideal hydration, attempt to consume no less than half your body weight in ounces daily. For example, if you are 150 pounds, you should drink 75 ounces of water daily.

Having a reusable water bottle with you and setting an alarm on your phone is a good way to keep on goal. If you don’t like plain water, make it more interesting by enhancing it with juicy fruit! Our most-liked blends are blueberry/lemon and cucumber/lime.

Topping off your water bottle is also a good moment to stand up and go for a walk if you’ve been seated for awhile.

2. Get Enough Sleep

Counting sheep is important for slimming down. It’s twice as important than healthy eating and working out! Lack of sleep affects your body in many ways. When we’re exhausted, we want processed food more!

UC Berkeley researchers determined high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which might explain why people who sleep too little tend to weigh too much.

When you get enough sleep, you’re more likely to make good food selections. At Farrell's, we make it fast to plan what you’re having with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge.

Enough sleep also:

  • Enhances focus and productivity
  • Boosts your workout performance
  • Lowers your risk of heart disease and stroke
  • Assists your mental health
  • Builds your immune system

Be sure to permit yourself time to relax after dinner without your phone. It’s important to make sleep a concern in your daily schedule.

3. Give Your Body Time to Rest

Having regular breaks from your exercise program—no less than two rest days per week—enables your body to repair.

When you give your body relax you:

  • Help stop muscle exhaustion
  • Reduce your risk of injury
  • Improve your performance while you exercise
  • Balance your hormones

Given that all of these advantages assist your exercise, you’ll see results more quickly!

Although you’re resting from your HIIT and strength training workouts, it doesn’t mean you can’t stay moving!

Here are several low-impact ideas to keep yourself going:

  • Climb the stairs in place of the elevator
  • Stretch every hour during work
  • Take a walk with your spouse after dinner

4. Give Yourself Time

Good things take more than just a few days. Fast weight loss can be dangerous and is unsustainable.

If you find yourself requiring inspiration throughout your fitness journey, check out our top ideas for getting (and being!) determined. Make sure to give yourself grace and be patient with yourself.

As each person is unique, individuals will have progress at contrasting steps in their exercise and weight loss journey. And that’s completely acceptable!

Enjoy your rest days and think about how far you’ve progressed. It’s important to know that every day you’re growing and becoming stronger than you previously were!

5. Combine HIIT and Strength Training

Switching high-intensity interval training (HIIT) with strength exercise is a good way to enhance lean muscle while burning more calories while you’re not exercising. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate.

In simple words, you keep burning calories after finishing your workout—even while relaxing on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do following jogging!

Besides HIIT, strength training is a good way to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers a number of mental health advantages.

Analysis has found that strength training, even only two days per week, may help combat stress, anxiety and depression.

At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best effect. Sign up for a free week at your nearby FXB to experience our group fitness classes right away!

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