The 20 best tips we have ever given you

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Survive the holidays without climbing a single gram with our maximum guide of exercises: the most effective and with which burn thousands of calories; We also give you the indispensable tools and the perfect mental tricks to keep the motivation to look fantastic today ... and always!

The fitness trend that will dominate the following year

1. Offer your effort. Follow the example of Ironman champion Chrissie Wellington and offer every mile you run (walk, swim or whatever) for someone who inspires you or who you think needs help. Doing this will motivate you and there will be no goal that you cannot reach.

2. Even if you do not feel like it, do it! Maybe there are days (weeks or months!) That you do not want to exercise because you are too busy or stressed. Just remember that it is proven that physical activity improves your ability to stay calm in times of anxiety, because it influences neurons; So, when your life is shaken, neither your heart nor your state of mind will.

3. Repeat a mantra. When the training becomes complicated, motivate yourself by repeating a mantra in your head, such as 'I can', 'I will reach my goal', 'I go for everything', 'I am the best' ... In this way, your brain will focus on something positive and not In pain or tiredness.

4. A help group. Subscribe to a magazine or a virtual sports club in which you are sent - to your cell phone or your email - bulletins with information about the newest in routines, recipes, careers, and so on.

5. Learn from the experts. In the sports environment, there is another pair like the one formed by Katrina Hodgson and Karena Dawn, creators of ToneItUp.com. They are beautiful, beautiful, have big bodies and make us want to be their best friends. Follow the track on Twitter:

Get a body with a sandbag

6. For better results. Buy some soft cushions and place them under the front of the foot when you make a mess. Doing this will, in addition to the legs, work the abdomen, as you will have to contract it to maintain balance.

7. Say 'yes' to technology. Download the Nike Training Club app (free on Nike.com). Apart from timing and analyzing your career, it gives you the option of creating personalized routines and just over 100 exercises to strengthen your entire body.

8. Exercise at home. To achieve a ring body without hitting anyone, buy the DVD of Billy Blanks (includes some leagues, essential to have some arms like Madonna!).

9. Size D? No problem! If your cup is D or more, leave what you are doing - well, finish reading this first - and run to buy a sport bra Enel. There is nothing more effective in the market to prevent your bust rebound and the best is that it gives you shape (do not flatten it, unlike others). As you fasten in front, you will not fight to put it on or take it off.

10. Before you begin. Touch the muscle you are going to work. It sounds silly, but raising awareness increases the effectiveness of your routine by 26%.

The fitness routine that transformed the body of Miley Cyrus

TIPS OF THE GURUS

11. JILLIAN MICHAELS. "To thin your thighs, focus on doing exercises that work several muscles at once. My favorites for working this area of ​​the body are the postures of chair yoga, crescent moon and warriors (first and second). "

12. SHAUN T. "When you do not feel like exercising, stand up and do a minute of scissor jumping. Say to yourself 'there is no excuse worthy'. Think of something you would like to achieve, rebuild it with positive thinking and take action. "

13. TRACY ANDERSON. "The key to achieving strong and fire arms, but with ultrafeminine results, is to make many repetitions with light weights (maximum 1.5 kilos). Gwyneth Paltrow, one of my star clients, does 100 reps! "

14. Cardio 100%. Do you want to burn thousands of calories quickly? Follow the Sprint 8 Plan by Coach Phil Campbell: Do any cardiovascular activity for 16 minutes, alternate 30 seconds at maximum intensity and decelerate 90 seconds.

15. Press the step. It sounds contradictory, but it is not: add 45 minutes of slow walk to your weekly cardio routine and you will feel more energetic. Low-intensity exercises help improve endurance as tired muscles recover much faster.