How to get fast results in the gym

If you're a regular trainer, you've probably already asked yourself: What do I need to do to get quick results in the gym? There is no right formula, after all, every body is a body. But there are some steps that can speed up this process. Find out what they are:

1 - Rest between workouts

One of the surefire tips is to do the reps for 20 seconds and a quick 10-second break for recovery. In this way, you increase muscle endurance and aerobic fitness. Repeat 8 sets following body weight exercises like squats and burpees.

2 - More weight, more repetition

Increasing weight by 5% while decreasing repetition by 2 is ideal for muscle growth. For example, you lift 90 kg for 8 reps per set and you're not seeing results. The ideal would be to increase the weight to 95 kg and decrease the repetition to 6.

3 - Use the Kettlebell more

Fundamental to improving athletic performance, the kettlebell boosts the back, increases endurance, trains the cardiovascular system and makes training even more explosive. Start with three sets of 20 and build up gradually (always enlisting the help of an instructor).

4 - Reduce weight

A simple way to see more results is to constantly reduce weight. This tip can be used during any physical exercise. Start your workout at your normal weight, take the necessary break, reduce your weight by 20%, and finish the set with the lightest weight.

5 - Do different exercises

The idea is to reduce training time and increase calorie burn through supersets. Do two different exercises like a barbell and squat, with no break in between. The first with 8 reps, progressively reducing the load, don't rest, go to the second for a different muscle group and then pause.

Remember: don't do workouts without a doctor's assessment.