Not only the newcomers to the gym when they are embarrassed to train, but many of those who are already inside make it their flagship tackling their routines of muscle work. This is because for many the fear of embarrassment outweighs the good work, and we must not be aware of the opinions of others, much less when we go to train. What should prevail is the proper conduct of the exercise without thinking about what people think.

Before we quote people who go first to a gym, and they are the ones that tend to have more shame, because they are not familiar with the exercises or routines, and this novelty is what makes them feel insecure, and have no control over what they do. The shame of the principle is often the cause for which many leave training prematurely. To avoid this you need to perform simple exercises that allow us to familiarize ourselves with the machines and movements and we do not feel ridiculous doing something we do not understand or know what it is. Along with this it is important that we mentalicemos that not everyone has the same physical ability, so we recommend not to look at what others are doing in the gym, but only in what we do.

But shame, though apparently rare, it is something that also comes with many already have long training, which is that there are people who can not focus and are more aware of what other people think that their own development. Generally this shame he does is be an impediment when it comes to getting good results and progress in practice, is that the people who have never dare to innovate and do different exercises for fear of ridicule. These people remain repeating the same routines over and over again, getting used to the muscles exercises and avoiding the development of these. It is important to set aside prejudices and fears at the time to train, and the need to innovate and make new leg exercises and movements to further progress in training and overall development of the body.

For example, a friend of mine told me that followed a diet of yogurt and although this will help you lose 5 kilos in 1 month, told me that I stop suddenly and lose weight and has remained the same, although this feeding poorly.

Other people I know have also followed similar diets, including diet “Atkins” low carbohydrate, although much weight down quickly after a while it stalled was feeling weak and tired and no longer continued to lose weight, and worse, that they left the diet regained their weight as fast as it fell … and worse … extra weight gained by the rebound effect.

Why does this happen then? …

Well, one of the principles that I teach my clients is NOT to follow a diet to try to lose weight. At least not a “diet” in the common sense of the word.

The problem with diets is that although many of these if they work to lose weight temporarily, what we are doing is changing dramatically the way we feed only for a time, Confucius to our metabolism, resulting in suits that changes and stop losing weight even if we continue doing the diet or even that almost did not eat during the day.

Instead, what I recommend, is to bring a new style of feeding.

This means changing everything you knew or thought about it before eating, and take your daily eating style style optimal weight loss, maintain, and improve your health.

For example, some basic tips that I suggest are:

* Increase consumption of protein sources low in fat (chicken / turkey, fish, lean meat)
* Eat more green vegetables, reducing the consumption of fruit, since the fruit has more simple sugars and fewer nutrients in comparison with the plants, which are also an excellent source of fiber which helps to improve digestion, our metabolism carbohydrates (insulin sensitivity) and reduce levels of LDL (bad cholesterol)
* Minimize or if possible eliminate foods with sugars and simple carbohydrates
* Moderate in carbohydrates (flour, pasta, bread, etc.) and eat mostly complex carbohydrates like oatmeal, whole wheat flour, barley bread, corn tortillas, etc..
* Do not be afraid of fat. At least not to the good fats such as omega-3 that can be found in oily fish (eg salmon) and flax oil, as well as also consume essential fatty acids from canola oil, safflower, and soybean. And as for saturated fats, eating too rationed because even though eating these in excess is not good for your health, you need to consume, because they play important roles in our metabolism, and hormone production.
* And one of the most important tips of all … accompany our new style of eating to a healthy life style in which we include regular exercise. No matter what exercise is, if you like running, playing soccer or basketball, swimming, or dancing, it is simply a regular cardiovascular exercise, as well as resistance exercises (free weights and machines) if you want to lose weight even faster, strengthen and tone your body and make it appear more.

These diets often result in rapid weight loss initially, but to expose deficiencies in vitamins, minerals or proteins more or less pronounced. This imbalance and the monotony of the diet almost always leads to an abandonment of the plan … accompanied by rapid weight regain. The pineapple-grapefruit diet is an extreme example, since it does almost no protein and thus leads to muscle wasting that can be very dangerous.

The Mayo diet

Principle: The Mayo system type hypocaloric (reduced energy intake for the body draws on its reserves). It is based on three meals per day consisting of foods rich in protein and vegetables. Lasting two weeks, it excludes sugary foods, starches, dairy products and fats. It limits the bread, cereals and fruit. The eggs are preferred (up 6 per day), as well as meat and fish. Tea and coffee are encouraged.

Critique: There are risks of deficiencies in various vitamins and calcium, due to restrictions in fruits and dairy products. We must therefore avoid the follow on the long term. This diet is not recommended for cardiac patients and the elderly. It must be absolutely avoided in pregnant women. It may cause some fatigue and lost pounds return almost certainly after the diet …

The Atkins diet

Principle: This is high protein diet (excess protein) and hyperlipidaemia (excess fat). It excludes all foods that may contain carbohydrates: cereals, starchy foods, fruit, sugar and dairy products except cheese. In contrast, consumption of meat, fish, eggs, animal fats and plant vegetables is limitless.

Review: The absence or lack of fruits and vegetables leads to a deficiency in vitamins, minerals and fiber. These gaps are directly responsible for fatigue and constipation. Moreover, the almost total absence of sugars is often the cause of muscle wasting. This method is highly recommended…

The Hollywood diet

Principle: This system is based on the exclusive consumption of fruits and vegetables until satiety. Other foods are consumed in extremely limited quantities.

Critique: This diet is very monotonous and usually causes extreme fatigue. Furthermore, protein deficiency is inevitable result is muscle wasting, which in the long term can cause serious health problems. Highly recommended.

The pineapple-grapefruit diet

Principle: This is a “variant” of the Hollywood system, based on the exclusive consumption of pineapple and grapefruit.

Review: As the Hollywood system, this method is strongly discouraged.