Every January in Spain, gyms fill up with new faces, full of enthusiasm and hope for change. People dream of a toned body, a surge of energy, and greater confidence. But after a few weeks, most are left disappointed: no matter how hard they try, the reflection in the mirror barely changes. What’s the real reason? Why do some people spend hours training with little to show for it, while others achieve remarkable results in a short period?
Diego Calvo, a coach who works with Spain’s most famous celebrities, knows the answer. His approach breaks the stereotypes: it’s not about the number of hours you spend, but the quality and focus of your workout that determine success. Calvo is convinced that twenty minutes is enough—if you give it your all without distractions, whether from talking or checking your phone.
An expert’s perspective
In Calvo’s view, the gym stopped being a place for self-improvement for many people long ago. Instead, it’s become a social club: some chat about the latest news, others hold mirror-side photo shoots, and many just kill time on the treadmill. The result is fatigue and disappointment, rather than real progress.
The coach divides visitors into two groups: some come just to check in, others come to truly train. The latter make the most of every minute. Calvo emphasizes: it doesn’t matter if your workout lasts twenty minutes or an hour. What matters is how intensely you train. Only then can you trigger the processes needed to transform your body.
A Scientific Approach
Modern studies confirm: to reduce body fat and shrink your waistline, 150 minutes of aerobic activity per week are enough—provided the workouts are at high or at least moderate intensity. That means you don’t need to spend three hours in the gym at once. What matters most is to push yourself and avoid long breaks between sets.
Calvo recommends: if you have just twenty minutes, make the most of them. Work at your maximum effort, stay focused, and don’t waste time. This approach is more effective than an hour-long workout at a relaxed pace. The key is consistency. Even short but frequent and intense sessions deliver results.
The Three Cornerstones of Success
But physical activity alone isn’t enough. The coach insists: nutrition and recovery are just as important. You can push yourself hard in training, but if your diet isn’t balanced and your sleep is irregular, you won’t make progress. The body needs everything necessary for growth and recovery.
Calvo notes that the way you distribute your workouts throughout the week also matters. Four sessions are more effective than three, and properly alternating workout days helps maintain hormonal balance. It’s not just about quantity—the structure of the week is crucial: when to rest, when to push yourself to the limit.
Real changes
In the end, you don’t have to live at the gym to see real progress. Three to five well-planned workouts of 30–60 minutes at the right intensity are enough. The key is balancing training, nutrition, and rest. This is the only way to achieve lasting results, not just a fleeting effect.
Many still believe that success only comes to those who spend half the day in the gym. But the practice and experience of Spain’s top trainers show the opposite: quality matters more than quantity. And if you’re ready to work for real, results won’t take long to appear.
RUSSPAIN reminds readers that Diego Calvo is one of Spain’s most in-demand trainers, with clients that include famous TV hosts, models, and athletes. He founded his own studio, EDAN Studios, where he develops personalized programs for those who value both results and their time. His method blends modern science with personal experience, making it one of the most effective in the country.
