4 tricks to set a sports routine between now and summer and notice its benefits, according to one of the most acclaimed trainers

Too often it happens that we place the training among our purposes most desired but, for some reasons or others, they are losing out and falling positions on our task list until they fall into oblivion. What in January was an inexcusable matter, in March it has given no signs real life Time is the most common excuse. The lack of planning and perseverance the real reason that you have not carried out the exercise that you know is good for you to keep you healthy.

When spring arrives, the objective begins to press because summer is approaching. No matter how hard we try to bury the hateful operation bikini, many people cling to aesthetic expectations to finally start training. Do not look for that between these lines, what we want is that you motivation be much healthier. For this reason, we are not going to promise you physical changes that everyone will notice in three months of training, we promise that you physical condition will notice the difference if you follow the advice that Vikika Costa offers us to have effective training between now and the summer.

4 tips for an effective routine in the short term

The famous trainer Vikika Costa, CEO of Entrena Virtual, is one of the great references of fitness in our country. More than a million people on Instagram follow the advice she offers to achieve a healthy lifestyle, with sport as an essential practice along with a proper nutrition. Some time ago, the trainer warned us that many women start training for aesthetic reasons, “although in reality I always say that they come looking for help to be a better version but they don’t realize this until they discover what diet and training can do by them”.

As the celebrated fitness expert understands it, exercising for a physical reason (whatever it may be) may be the first impulse, but something so banal doesn’t help exercise last long. “If it’s a reason to start or to feel motivated when you see changes. But the real long-term secret is to find what you have inside, the want to do something for youand dedicate your time to take care of your body”, explains Vikika Costa.

Having clear the starting point, we have asked the coach to give us the keys to train effectively in a short period of time, that is, when summer arrives we feel in better physical condition. And, although we feared spending hours in the gym to achieve it, Vikika has dismantled the theory for us in four steps. You don’t have to beat yourself up to get an improvement, which does not mean that you do not have to work hard. List?

• start training strength at least 3 days a week. Schedule them and don’t skip them for the world if you really want to do something for yourself and your health.
• Given the lack of time, 15 minutes well planned High intensity They can be your great ally. Don’t throw in the towel because you can’t find gaps, a 15-minute effort is affordable for everyone. And if you can’t, consider a radical change in your life, because you can’t go on like this.
• Increase your NEAT (caloric expenditure in your daily activities). Take the stairs instead of the elevator, walk with the children or play with them… Any activity counts to keep you active as much as possible.
• Do not forget include basic exercises in your routine like squatdeadlift, rowing with dumbbells (or bands) and push up or bench press.

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