We know, most of the time it is that excuses not to go over: you do not like to get up early, it is always full, you do not even know where to start, you do not have enough time, etc., etc., etc.

Although we are in the middle of the year and the New Year’s resolutions are still far away, here are 9 infallible tips to make the gym your best ally in the search for a perfect body. Moreover, if we follow her we bet that by next summer you could even be Ryan Gosling or Hugh Jackman’s envy .

1. FIRST, GIVE A TEST TURN TO THE GYM

Find one that fits you at fifteen minutes away from your home – extra points if you travel them by bike for fifteen minutes – and request a free pass for one day, to test the facilities. Ask other guys to see their opinion out there; Find out, for example, if the locker area is made a pigsty, if the spinning classes are too hard, if you have to wait too long to use the devices. The answer to this last question, by the way, should be a blunt “no”: your gym should not give you any excuse to laze around.

2. CONTRACT YOUR OWN INFLEXIBLE TRAINER

Hire the services of a trainer for a month, to learn the appropriate techniques, but do not allow him to submit you to the latest fashions in terms of wild exercises, tell him what you want. Be specific.

3. WEIGHTS OR CARDIO?

Lifting weights allows you to build muscles, burn fat and raise your heart rate to the maximum. It is much more effective than cycling on the gym’s stationary bike

4. BECOME AN EXPERT IN THE PERFECT EXERCISE

Lifting the bar with weight works hip, buttocks, thighs, torso and lower back. Smith says that if you do it constantly “you’re not going to have any problem moving furniture that anyone would have thought required three people.”

5. TRY NEW THINGS

Have you always been struck by the exercise ball or kettlebell, but did you pass by because you already had your routine? Well, it’s time for you to try them. Balancing kettlebells, in particular, will force you to work both aerobically and anaerobically.

6. REST BETWEEN SETS DOESN’T WANT TO SAY “BEGIN TO SEE INSTAGRAM”

It means “work another muscle group.” Between weight lifting bar sets, you can do 30 push ups. After each round of curl biceps beam plank for one minute. The point is to keep active constantly, since you step on the gym.

7. DEVELOP YOUR OWN “FREE STYLE”

If you are lucky enough to find a gym with a pool, take advantage of it for cross-training . Even gym fans get bored if they don’t vary their exercise. In addition, in this type of training pools there is no space to float peacefully, you have to move to avoid drowning.

8. MONITOR THE TIME YOU TAKE IN ENERGY CHARGING

An excellent way to keep track of your weekly progress is by using the elliptical climber. That’s right, no kidding: get on, enter your weight, put the maximum resistance and see how long it takes to burn 100 calories. The normal thing is that they are less than eight minutes. If you do six minutes maybe you should request your admission to the special forces.

9. UNTIL THE FAREWELL IS HEALTHY

If you take pains, you will be finished in less than an hour. Before leaving, stop by the gym cafeteria and order fresh fruit, protein powder and almond milk. You need all those nutrients within the next 30 minutes after finishing your exercise, to avoid muscle pain (and to build muscle).