Summer is approaching and this is the perfect time to start working towards a healthier body that will make you feel confident.

"The focus is on adopting a balanced approach that combines regular physical exercise, a healthy diet and positive lifestyle habits", says Dipanda Vilhena e Silva, director of the 'personal trainer' department of VivaGym Group, Fitness Hut gym chain, in a statement. He also mentions that "progress is gradual and consistent, so we need to be patient with ourselves and stay focused on our long-term goals".

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With that in mind, the Fitness Hut gym chain, from VivaGym Group, shared five tips to achieve the shape you dream of. Here they are:

1- Outline a plan

Establish a plan of what you want to achieve and the deadline to reach that goal. The important thing is that it is realistic so that you do not give up along the way.

2- Carry out an initial assessment

Knowing your body composition - percentage of body fat, lean mass, etc. - is a crucial step for developing a training and eating plan that is as personalised as possible and for the defined period of time. Contact a 'personal trainer' or a nutritionist to take your measurements.

3- Practice regular physical exercise

Incorporating a variety of cardiovascular exercises, such as running, swimming or cycling, along with strength training is essential to achieve effective results. This combination allows you to burn calories, which can lead to weight loss and reduction of body fat, tone and build muscles, but also contributes to increasing metabolism, improving cardiovascular health and increasing well-being and self-esteem.

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4- Follow the correct diet

"Abs are made in the kitchen." The approach to diet is one of the most important points in this process. You are mistaken if you think that a calorie-restrictive diet is advisable. To build muscle, you must nourish your body with protein, fats and carbohydrates. By including these macronutrients, you will be able to make room for foods and drinks that you like and, in this way, stay more motivated and happy.

5- Prioritise rest and relaxation

Set aside time to rest and recover. Catch up on sleep, go out with friends, do activities that you enjoy and that are not related to diet and exercise - these are necessary factors for your mental health and that is the key to staying motivated.

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