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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 short, so they're convenient for your calendar. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT workouts are short and are convenient for your life. Even better is how your body acts after class is over. These exercises lead to afterburn by expanding your metabolic rate. Simply put, you keep burning calories after completing your workout—even while relaxing on the couch! HIIT routines increase muscle and boost 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 Creates endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar regulation Increases oxygen intake Lowers resting heart rate and blood pressure Reverses age-related muscle decline Triggers human growth hormone generation Builds fast-twitch muscles Promotes 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 made a basic yet effective HIIT workout you can do in your living room. No equipment required! Complete each exercise for 45 seconds, then rest 15 seconds between each move. 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 need to burn body fat, build muscle and enhance 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 fun and effective workout? Explore 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 help weight loss and prevent osteoporosis and muscle degeneration.
Carbs: Too Little or Too Much
Carbohydrates are an essential component of a healthy diet because they fuel your body. Learning 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 optimal balance. We'll also teach you which types 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 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) increases based on carbohydrate intake. The higher the GI number, the more blood sugar rises. The Farrell's nutrition plan was made to supply members with a low glycemic load that keeps them in “burn mode” throughout the day, avoiding cravings and having too much food. Related: 8 Reasons Why Strength Training is Important  5 Effects of Too Little Carbs Carbs are an important macronutrient. Cutting out or decreasing carbs from your diet can have some side effects that we’ve shown below. 1. Energy Loss & Fatigue—Carbs are our central 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 individuals, exhaustion and energy loss will happen quickly and long-term effects could mean limited performance. 2. Constipation—Our dietary fiber comes from complex carbs and is important for bathroom regularity. A low-carb diet could cause constipation, so it’s important to ensure you’re eating enough healthy fiber, or “roughage” as they used to say, to be 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. Too few healthy carbs can mean a decrease in serotonin levels, possibly bringing on 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. Warning signs of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a regular metabolic process. If you don’t have adequate glucose (energy) from carbs to burn, your body will start burning fat, which is known as ketosis. During this process, your body makes ketones for a fuel source. If you’re following a balanced diet, this isn’t a problem and your body becomes accustomed to to your levels. Where ketosis can become unhealthy 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 plenty of what your body needs 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 sleepy. 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 slower pace, letting out energy over time. When this spike happens, our bodies release hormones to adjust blood sugar, which creates the crash. Carbs that are complex and dense in fiber will help block the carb spike and crash. 2. Type 2 Diabetes—While not an immediate result of taking in too many high-glycemic carbs, a high-carb diet can increase the risk for developing type 2 diabetes. Eating the right portion size is essential for reducing the risk of having type 2 diabetes. While carbs, and the sugars from carbs, are necessary for your body to work normally, they need to be the right size for what is needed. Too many sugary drinks and foods is what puts you at risk. Adding just one serving of a sweet soda to your diet daily ups 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—Eating too many refined carbs or high-glycemic carbs can also cause weight gain, which could lead to becoming overweight or obese, which can lead to a number of other concerns like stroke, heart disease, and sleep apnea. Eating too many carbs, like any macronutrient, means we have too much in our bodies. When we have this overload, our body stores the excess as fat.Related: 9 Easy Ways to Look & Feel Younger  When preparing meals and grocery shopping, make a practice to take a look at the nutrition label. Stay away from foods that have added sugar and sweeteners and stick to water instead of sugary drinks and sodas. If you’re applying your Farrell's nutrition plan, you’re already receiving the proper, balanced nutrition your body needs to operate effectively and efficiently to achieve your best in and outside of the gym. If you're currently not a member of Farrell's and not meeting your fitness goals, get in touch with one of our locations or join our next session to have a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">