1- Give gym equipment a break

We sat in the office all day. When working out, the ideal is to change your position to shake off laziness. “To keep yourself stimulated and create an exercise routine, switch from the gym to the park,” says Marcio Lui, responsible for the good shape of celebrities like Sabrina Sato. “Walk, run and ride a bike. Your training will be more fun ”, he says.

2- Invest in the circuits

“Moving quickly from one exercise to the next is great for the cardiovascular system and also for toning the entire body,” says Chico Salgado, personal trainer of Fernanda Paes Leme. “Go to a park and do three sets with 15 repetitions of squats, abdominals, jumping jacks, push-ups, sinking and jumping, with no rest between them”, suggests Chico.

3- Check the posture

Body awareness is essential. You shouldn’t be lifting more weight than you can handle. Seek help from a teacher when performing the movements. “Be careful when lifting a load, as poor posture can put pressure on bones and ligaments and cause injuries. Check the correct position of the body before doing any exercise ”, says Marcio Lui.

4- Take your water

During fitness, hydrating is very important to replenish the body’s nutrients. In low-intensity workouts, such as exercising at the gym, drinking water is sufficient. In high intensity and long lasting, drink isotonic drinks. But in moderation. “They should not be consumed in excess, as the high level of mineral salts can overload renal functions”, explains Marcio Lui.

5- Never stop working out

Everyone knows that having discipline is necessary to achieve any goal, but what about when you can’t get to the gym? “Swap elevators for stairs,” says Chico Salgado. At home, you can replace gym equipment with simpler exercises. “Do sit-ups, push-ups and squats with weights,” he adds. The important thing is to keep the training routine and not make excuses to leave the project in good shape.

6- Do exercises outdoors

“Practicing exercises outdoors stimulates the production of endorphins and relieves stress”, says Chico Salgado, who is also a personal trainer for actress Giovanna Ewbank. Plus, you burn more calories when you run into the wind. “Another tip that works is to opt for sports that bring pleasure during practice and are still beneficial to your body. Stand-up paddle, beach football and surfing are good examples ”, he says.

7- Pretend you’re still a child

Is running a little tedious? Be a child again! “During breaks in the race, jump rope for 20 seconds. This will make the exercise more fun and dynamic ”, says Marcio Lui. The combination is super powerful and burns a lot of calories.

8- Jump on the trampoline

Those with knee problems may feel pain when jumping rope with intensity. A good alternative is to jump on the elastic mini-layer. The knees suffer less impact, which reduces the possibility of injury, and the calories burned are the same. “You won’t even notice how hard you are working,” says Marcio Lui.

9- Stretch always

It is tempting to escape in the last seconds of training and discard stretching, but this can cause problems. This step is responsible for keeping the muscles flexible. The solution? If you can’t stretch in the post-workout, do these exercises throughout the day: move your neck, squat down to touch your feet, and do side bends with your arms outstretched.

10- Stay in line

Are you in need of a little help to achieve a healthy body? Mobile and tablet apps can help. The one from the magazine BOA FORMA (boaforma.abril.com.br) serves as a calorie calculator. That is, it helps to discover the number of calories that must be ingested to reach the desired weight according to the amount and intensity of exercises practiced during the day. It is a practical way to document your progress and find out if you can surrender to a piece of chocolate cake.

11- Press play!

When it comes to getting in shape, any incentive is welcome and music can be a great ally. Try to build a playlist with tracks that you find exciting. Songs that have marked and lively beats, like hip-hop and house, are usually the best options.

12- You have to sweat

“People don’t like to sweat, but this is very important for the body. Sweating serves to adjust body temperature, ”says Marcio Lui. Use a towel if you think you are sweating excessively.

13- Don’t forget the snacks

Eat before and after exercising for best results. In the pre-workout, a cereal bar or an apple helps to maintain the peak. “Then, it is important to consume carbohydrates and proteins, as they are the ones that will repair the muscles and prevent catabolism – excessive muscle wear, caused by poor diet and excessive physical activity”, says Marcio Lui, who is also a model of Alessandra Ambrose.