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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 don't take a lot of time, so they're convenient for your calendar. Want to attend a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT classes are quick and are convenient for your life. Even better is what your body does after class is over. These workouts spark afterburn by increasing your metabolic rate. Simply put, you continue to burn calories after finishing your workout—even while laying on the couch! HIIT workouts add muscle and boost your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Enhances endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar management Increases oxygen consumption Reduces resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone generation Builds fast-twitch muscles Improves brain function Fights 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 created an easy-to-follow yet effective HIIT workout you can do at home. No equipment required! Perform each exercise for 45 seconds, then rest 15 seconds between each move. Do 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, add muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Looking to get started with a fun 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 component of the healthy lifestyle we foster at FXB. It can spur 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 give you energy. 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 explain the perfect balance. We'll also educate you about which kinds of carbs can keep you in burn mode throughout the day and help you avoid 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 have multiple sugar molecules linked together by “starch.” Foods dense 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) goes up based on carbohydrate intake. The higher the GI number, the more blood sugar goes up. The Farrell's nutrition plan is designed to supply 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 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 primary fuel source. Not eating enough healthy carbs decreases 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 negative, but for active people, exhaustion and energy loss will settle in quickly and long-term effects could mean decreased performance. 2. Constipation—Our dietary fiber comes from complex carbs and is essential 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 stay regular. 3. Mood Changes—Carbohydrates have been connected to the release of serotonin in the brain, which is the chemical that makes us feel happy. Not enough healthy carbs can mean a drop in serotonin levels, possibly causing 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. Signs of hypoglycemia include shakiness, dizziness, hunger, weakness, and difficulty speaking. 5. Ketosis—Ketosis is a natural metabolic operation. If you don’t have enough glucose (energy) from carbs to burn, your body will start burning fat, which is known as ketosis. During this process, your body creates ketones for a fuel source. If you’re following a balanced diet, this isn’t an issue and your body becomes accustomed 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 make certain you’re still getting enough of what your body has to have 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 exhausted. Eating carbs high on the glycemic index can cause a hike in blood sugar because they are quickly broken down versus carbs that are high in fiber that digest at a lower pace, discharging energy over time. When this spike occurs, our bodies release hormones to adjust blood sugar, which prompts the crash. Carbs that are complex and dense in fiber will help avoid the carb spike and crash. 2. Type 2 Diabetes—While not an immediate result of consuming 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 decreasing the risk of having 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. Too many sugary drinks and foods is what puts you at risk. Adding just one serving of a sugary beverage 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 make you gain weight, which could lead to becoming overweight or obese, which can lead to a number of other 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 holds onto the excess as fat.Related: 9 Easy Ways to Look & Feel Younger  When preparing meals and grocery shopping, make a habit to read the nutrition label. Don’t buy foods that have added sugar and sweeteners and stick to water in place of sugary drinks and sodas. If you’re using your Farrell's nutrition plan, you’re already receiving the right, balanced nutrition your body needs to perform effectively and efficiently to perform in and outside of the gym. If you're currently not a member of Farrell's and not reaching your fitness goals, get in touch with one of our locations or enroll in our next session to undergo a real fitness transformation! We also offer a free week of fitness classes! Sources: LiveStrong Everyday Health LiveStrong">