Yo Yo Training

No, this is not some sort of new training style or the latest fitness trend that's hit the market, it's the reflection and refers to the inconsistency of how fake trainers train their clients. One day they give their clients a great workout with good energy, and the next workout the trainer is asleep at the wheel with a training session that is less exciting than watching paint dry.

Gee, fake trainers, I wonder why your clients don't get results or stay with you for any length of time. Wake up boys and girls and get to the party before you're irrelevant. Probably already too late.  First of all, it takes a hell of a lot of years, enthusiasm, passion, and discipline to give your clients consistent workouts day in and day out. Only the pros know how to do this. So, for those of you who want to be real trainers, my advice to you is, stay hungry every day, and put in to practice what you learn.

Here's the truth. It's very difficult to replace firsthand experience, to begin with. The reason I point this out is that, no matter what, it's going to take a good while before you really become a real legit trainer, years and years to be exact. For those who currently have a trainer, beware of how consistent your workouts are on a day to day basis. If they feel like they're up and down, and all over the place, like a yo yo, you probably have a faker on your hands.

Stay tuned for more truth talking…

Best, The Truth Talker (Leo Costa Jr)

Message to fake gurus

I just saw a posting on social media from a self-proclaimed personal training guru who stated that you should not workout until your muscle soreness subsides. My first thought is why, clown? That's exactly what you should do. Training muscles that are sore need training because it flushes lactic acid build up which speeds recovery. It seems these fake gurus need a real guru to straighten them out.

Here's a news flash clown, muscle soreness isn't an indication of a good workout. That's right, so before you go patting your fake self on the back thinking you gave your client a mind-blowing workout, and claiming they should wait until muscle soreness goes away, get your facts straight.

And before I digress, here's one more news flash fake guru. Based on your inaccurate comment of waiting until your muscle soreness subsides before you train the same body part, here's what's really going on. As long as you don't overtrain your client, to begin with, you can train the same body part within five hours after a training session. That should send you into a fake state of coma.

To all unsuspected clients out there working with fake gurus... BEWARE! It's no wonder there's so much misinformation in the industry when you have these fake guru idiots out there talking nonsense.

Stay tuned for more truth talking...

Best, The Truth Talker (Leo Costa Jr)

Diet is not a bad word...

So many people when they see or hear the word diet, they cringe. Logical thinking would tell you that obviously, it's not, but the idea of going on a diet has a negative connotation and perception because of years of failing people. A typical diet is usually difficult to follow for long term because it's too user-unfriendly, so consequently over time has rightly earned its reputation of being a bad word.

Diet, however, has gotten a bad rap, much the same as certain food groups like eggs for instance. At one time, the powers told the masses eggs were bad for them, and to stop or severely reduce their intake, then magically, after years of maligning, the powers that be capitulated. It has taken a long time for eggs to be exonerated, and yet years later there are those, because of all the negative publicity eggs once wrongly received, who still believe that eggs are a bad word.

In my opinion, the only way to change the perception of something is to fully understand it. But that takes time and energy, and human nature, as it may be, will often time choose to believe what the powers profess. It's unfortunate however true, but blindly adhering to, or believing everything you see or hear has a downside, at times compromising benefits. Eggs are a good example of this, because the truth is, eggs are in fact one of the healthiest food's you can consume because it's designed that way.

An egg is made up of fat, cholesterol, and protein, but what is fascinating about the egg, is it's designed to emulsify itself. In plain words, the cholesterol in eggs contains emulsifiers and lecithin which breaks down fat making it a perfect food. There you have it, that's the truth about the egg who was once thought of as a bad actor. Another tip here, unless you're on a very restricted diet, where eating just the egg whites is a viable option, instead eat the whole egg, and get the full benefit of one of the healthiest eggs on the planet.

Stay tuned for the truth talking…

Best,

The Truth Talker (Leo Costa Jr)

Eating A High Fat Diet Is Healthy...

That's not a statement your average doctor, nutritionist, or trainer are willing to make, or better yet understand well enough to make. I've said it before, and I'll say it again. If you really want to know how diets work, ask a world class, seasoned bodybuilder, or find a uniquely trained doctor in nutrition. Believe me, this will not be an easy proposition let me tell ya.

By the way, I have verifiable scientific proof that eating a high fat diet is healthy. I'm sure those who don't know will confuse eating a high fat diet with a junk food diet (fast food). Pretty typical response I'd say, but they're wrong. Although there are foods on the high fat diet that are also a part of the fast food diet, the fast food that makes the high fat diet unhealthy are not the ones high in fat. That last sentence should send critics into a nice little unhealthy tail spin.

You see, eating fat in itself doesn't make you fat or unhealthy. Eating fat burns fat. There, those critics who were tail spinning out of control just crashed and burned. The distinction in making fat healthy is knowing how to utilize carbohydrates and caloric intake.

Critics will often scoff when debating this high fat healthy way of eating by stating that eating unsaturated fats are fine but not saturated fats. Again, wrong, wrong, wrong!! Saturated fats in fact are highly useful and healthy. They regulate hormones in your body, store energy, and protect vital organs for starters. The secret here, which isn't really a secret except to those critics who don't know what the hell they're talking about is fully understanding how diets work.

Stay tuned for more truth talking…

Best,

The Truth Talker  (leo Costa Jr)

Trust The Number: It's Not What You Eat, It's How Much You Eat

At the end of the day it's always about the number. Fully understanding the amount of calories needed to create a response, whether for the purpose of losing, gaining, or maintaining a certain body condition, one must know the specific caloric intake that corresponds with the specific objective. What's just as important as knowing the stated caloric number, is trusting the number without question, for the very reason that your body is always in a state of fluctuation, which means it's  condition can be drastically impacted by the types of food, even micronutrients that are consumed.

For example, consuming excessive amounts of sodium can cause unusual weight gain from one day to the next, however only temporarily, because this increase is water not fat gain. If you know your caloric intake, you can immediately determine that the excess weight gain is water retention verses fat gain. The reason coming to this rational conclusion is of importance is because it has a drastic impact on the production of various hormones within the body. In addition, when you trust the number it keeps you more objective rather than in a subjective state of mind. This distinction is definitely a game changer not only in the way your body looks and performs, but how you respond emotionally.

For example, if you're highly emotional due to angst caused by feeling out of control when it comes to your diet and the way you look, your body produces cortisol, which when it becomes chronic among other things causes your body to store fat. Subjectivity causes a counterproductive knee jerk response yet when you remain objective, it's a different ball game. Beware, staying objective especially when your body doesn't look the way you want isn't an easy task, because it takes discipline to override your out of control emotions. So, in a nutshell it's a process that takes some time.

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Best, The Truth Talker (Leo Costa Jr)

The Easy Way to Calorie Count... The Median Number

There's no way out of it. If you want to have long term success harnessing control over how your body looks and feels, you have to know your caloric intake, so it would behoove you to get used to the idea that calorie counting is where it's at, period. This little fact I'm sure will turn off at least half of you out there. I'm fully aware of the fact that counting calories can be daunting and a big pain in the ass unless perhaps you're a registered dietitian, or a numbers freak, but it doesn't have to be that way. Of course, with the advent of fitness apps, calorie counting is a whole lot easier, definitely shortening the path of least resistance, but what if you don't do well with technology?

People are always finding excuses for why they can't do something, but honestly, I think with regards to knowing caloric values of every food might be a legit excuse, hence the popularity of the quick fix heat and eat diets. Although those diets provide an easy way in solving the calorie counting dilemma, it's unfortunately short lived, simply because quick fix diets are designed to fail and will disappoint you most of the time. Please come to grips with that before you wonder down that path.

Have no fear, there's a better way. When I was a competitive bodybuilder I lived and breathed on knowing every calorie of every morsel of anything that went in my mouth. However, the difference back in my heyday was that we had no fitness apps. I had a freaking calorie book that had virtually every food listed identifying calories, protein, carbs, fat and a whole lot more.Then I logged all of this intel into my training diary, which was a lengthy and time consuming process, however taught me from the ground up the ins and outs about caloric values and then some. I can tell you this, if I wasn't so damned committed to my sport I probably wouldn't of done it, but because I did it changed my life forever.

Simply put, learning about caloric values are still paying big dividends for me to this day, as having that base knowledge has given me the ability to effortlessly keep my body in the kind shape I choose, whenever I want. Here's a tip, and a simple way that will save you loads of time. In each food group, for example vegetables, Google, lowest calorie count to the highest. Find out what the calories per ounce are for the lowest vegetable as well as the highest vegetable. Divide those two numbers, which will give you a median number. From this point forward when you eat any kind of vegetable, always use that median number, and you'll always have an accurate caloric value per ounce. I wonder how many of you trainers out there know about this? I'm gonna say zero to....

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Best, The Truth Talker (Leo Costa Jr)

The Gym Is Not A Camp Ground

Boy, has the gym atmosphere changed. I mean it's always been to some degree a place to socialize, but it's now to a point of absurdity. You walk around now and all you see are gym members, and personal trainers parked on equipment chit chatting, taking selfies, and training with pathetic intensity. What a waste of f----ing time.

Then there are those who take a couple of hours to get their training sessions done, and this doesn't even include cardio. More wasted time.  WTF is going on with all of this. I still remember the days when you went to the gym because you were on a mission. The intensity of some of the training sessions made you nervous because you knew it was going to hurt like hell, and you loved it.

You walked into the gym each and every time knowing no matter how bad, sore, or tired you were, your training session was going to be intense and you were going to be in and out of the gym within forty-five minutes with your ass handed to you on a platter every single time, and if that wasn't sufficient, you could count on your training partner to make sure of that as good measure.

Hell, you didn't have time to socialize, take selfies or sit around chit-chatting because you were trying to stay alive, knowing that in 30- 45 seconds you had another brutal set to do. This frenetic pace was the norm man, you were on a damn mission. When I think about those days, it makes me smile because that training atmosphere was awesome and addictive. When you walked out of the gym you were tore up but in a good way. Ahh, the good ole days.

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Best, TT (Leo Costa Jr)

The Natural Diuretic Effect

Not only is protein more metabolically active than the rest of the macros, it also acts as a natural diuretic as a result of flushing nitrogen out of the body, and it goes beyond that, because it's not just protein that creates a diuretic effect. Eating a diet high in fat and low in carbs can also be your ally. In addition, if you know how to implement carbohydrate loading, it can also be of great benefit.

The good news only gets better. For example, eating salt if done at the right time and right amount is your friend enhancing the process of flushing fluids out of your system. So why are there so many supplements and prescribed medications on the market that claim they're the next best thing since sliced bread for accomplishing the same thing as good ole food?

With great certainty I'm here to tell you it's because like many other diet related products it's about creating a perception of instant gratification with little or no effort on the part of the consumer.  I totally get the strategy, I mean who in the hell doesn't want instant results. Problem is, the shiny object that's dangling in front of the consumer is playing right in to the right hemisphere of the brain, and it works. When human nature gets all worked up in a frenzy, logical thinking goes right out the window with the hand basket. But this state of mind set is all for not because the fast results the consumer receives is lost just as fast.

Back to the food option, which is the best option. The dirty little secret and question is how do you put all the macro and micronutrients to work in harmony creating the natural diuretic effect? For starters, if your trainer or dietitian is uniquely trained with firsthand experience they should know. Good luck with that...

Stay tuned for more truth talking…

Best,

The Truth Talker (Leo Costa Jr)

The Training Objective...Your Ideal Training Zone...

How do you know if you're in the ideal training zone? By the way, this ideal training zone applies to all three training components. So, how can you tell if you're in it? Before I tell you, I will tell you this. Most people are in and out of this zone, which is unfortunate, because it's the sweet spot of efficiency, plain and simple. Think of the ideal training zone like a paved road with solid white lines on opposite edges of the road which are guidelines, alerting you so you don't go off into the dirt.

For the very reason individuals don't have a well-designed exercise and nutrition program with clear objectives, they're either over or under training which causes a zig-zag effect along that paved road to the extent it causes the individual to continuously run off the paved road. The training objective should be to spend as much time in between the lines.

There are three training tactics that should be a part of a well thought out program in order to keep the body in its ideal training zone. 1. Acceleration. 2. Deceleration 3. Recovery. These three training tactics are game changers. Leaving even one of these out of your program will immediately diminish overall results. On top of that, the way in which these training tactics are implemented are crucial, in other words there is a certain order and a certain time frame for each tactic. Does your trainer know this?

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Best, The Truth Talker (Leo Costa Jr)

The Sugar Hangover... Fact or Fiction?

You don't have to drink alcohol to get a hangover, just eat sugar, and by that I mean carbs. Don't be fooled, it can be processed, natural, simple, or complex carbs. Bottom line, if you have too many of these carbs you're going to feel like you just came off a bender. You'll have a terrible headache, your body will feel sluggish and hurt everywhere. It can take hours, even days for your body to get back to normal.

You have to consider that the foods we eat are powerful tools which can produce dramatic results, both positive and negative, depending on how they're implemented. It has been often mentioned that in order to consume sugar one should have to get a prescription due to its potential negative side effects, for example for those who are diabetic, and yet sugar can be controlled very efficiently and very simply by utilizing the various food groups in a directed way.

So, if you're like most of the population, your addicted to sugar and it's the bitch that owns you. Your body doesn't help with your addiction because it's constantly secreting insulin as a natural physiological response in order to deal with the sugar that's running around, or not running in your bloodstream. To keep it simple, here's what's going on in your body with your sugar intake.

First of all, the sugar you eat is directly related to your blood sugar levels. If it's too elevated, your pancreas secretes insulin and stores what it can't use as a fat (triglyceride). Consequently, when your blood levels are too low, your pancreas secretes insulin which makes you hungry. You can see the vicious circle and possible dilemma you can get caught up in with sugar intake. However, let me cut to the chase, and give you a simple fix (pun intended) that will break your addiction, and normalize your blood sugars. EAT FAT, that's right, I said it, EAT FAT!! For those of you who have a trainer, ask them if they agree. If they don't, they're probably a poser.

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Best, The Truth Talker (Leo Costa Jr)

Train when you're sore?

How many times has your trainer asked if you're sore after a kick ass workout? I would bet a lot, if not most of the time. My question to them is why? Are they concerned for your health, or are they getting off on the hope and possibility you are and they're the ones responsible. Or maybe they actually think if you're sore they gave you a great workout.

So what if you're sore, what is your trainer advising you to do? Are they suggesting you wait until the soreness goes away before once again training the body part? If this answer is yes, run like hell unless you're too sore because your trainer is a fake. With so many misconceptions and misinformation out there, it's no wonder people can't get in shape.

Admittedly, it can be a bit confusing, especially if you're a fake trainer or the general population who don't really know, meanwhile wondering what the hell to do, or who to believe. But here's the truth, in case I haven't said it before, I'll say it again anyway. Muscle soreness post workout is not an indicator of a good workout, so don't wait until the soreness goes away before training the same body part unless you need a useless excuse, or wanna waste your time.

Here's something that will make your fake trainer disappear in a heartbeat. Every five hours, you can train a sore muscle unless of course you've over trained it to begin with. Yes that's right, your eyes aren't deceiving you. In fact, you can train a sore muscle sooner than five hours depending on how long your training sessions are.

Stay tuned for more truth talking…

Best,

The Truth Talker (Leo Costa Jr)

Weight Training, Cardio, Nutrition... Which of these components are the most important for getting in great shape?

Most will probably say nutrition, some will say all three, and the rest will take a swinging wild ass guess and get the right answer. The truth is, they're all an important part of the overall process, but in terms of being the most important for getting in great shape, one component rules the roost. Based on some of the information I see posted on social media from those so called experts, it's glaringly obvious they are rookies, with others being delusional.

But then again, when I reflect back to when I was a rookie Mr. know it all, I realize now how much I didn't know, which highlights an ole saying of "knowing just enough to be dangerous". Hey, but looking on the bright side, as long as no one gets hurt along the way and the so called experts continue to learn until they get it right, then I say, no harm, no foul. Who said I'm not an optimist.

Let me clarify with a coherent explanation with the importance as to why weight training is the big dog of the three components. If nutrition was the most important, what would happen if you only implemented a perfectly calculated nutritional program without the other two components to get in great shape? Answer. Nutrition alone cannot tone or add muscle to the body. Nutrition alone cannot prevent the body from muscle wasting.

What about cardio? Only implementing cardio faces the same challenges as nutrition. Cardio without the other two components is ineffective for adding muscle, in fact, if cardio is implemented incorrectly it will waste more muscle than eliminating body fat.

Then there's weight training. Weight training implemented without the other two components can tone and add muscle, in addition reduce body fat, and minimize muscle wasting. Do I need to go on?

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Best,

The Truth Talker (Leo Costa Jr)

Weights or cardio first?

Weight training and cardio training are two of the three training components of a well-designed exercise and nutrition program, in addition very different exercises in the way it impacts the physiology. The question is what should you do first, cardio or weights? Mind you, depending on the specific objective, they're both equally important.

It's imperative to first understand the importance of each of those training applications, and the impact they can have when implemented properly, or improperly for that matter.  If you ask most people what the main benefit of cardio is, they'll probably say it's for burning body fat.

That's definitely one of its purposes, yet there are additional benefits equally important, including facilitating post workout recovery by reducing or eliminating lactic acid buildup as a result of weight training. Also, strengthening vital organs such as your heart, as well as improving athletic endurance, including faster recovery between sets during weight training sessions which also proves to be another valuable benefit.

Another important fact to consider when implementing cardio is the training methodology. There are various styles including moderate cardio training, essentially where you’re not going too hard or too easy. To put it in layman terms, moderate means maintaining a steady pace and even heart rate throughout the entire cardio session. Then there is high intensity cardio training, which is intermittent training that varies between accelerating the intensity of the exercise for a brief period, followed by deceleration, with this strategy repeated throughout the entire cardio session.

Well now, bet you didn't think there was so much to know about cardio, but there is, and it's vital info, otherwise simply performing cardio willy nilly could and will produce the wrong result. If you have a trainer, hopefully they know this stuff or you're getting robbed of your hard earned money. Now that you're properly informed let's talk about which comes first cardio or weights. The simple answer is unless you're an athlete training for sport, as opposed to training for health and fitness, always start with weight training first.

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Best,

The Truth Talker (Leo Costa Jr)

Free Weight Training Verses Machines

There are numerous exercises that can be performed for each body part, and they all work to a degree. This statement in itself confirms that all weight training exercises are not equal, however it's not the final answer. Other factors responsible for making exercises more efficient are the training applications implemented, such as free weight resistance training, and machine resistance training, which to a degree are also the same but different.

Weight training machines for the most part are designed to mimic the action of free weights by using a cable and pulley system as leverage to push and pull weights through space. Because of this, the movement of weight through space is much different than free weight training where leverage only comes from your body, which dramatically effects how the physiology responds with regard to muscle endurance, strength, and muscle hypertrophy.

There are benefits of utilizing both machine and free weight training, however using one or the other by themselves limits the full potential of each. One of the benefits of machine resistance training is that the weight being lifted is easier to control during the performance of exercise because the action of the movement is pre-determined.

In addition machine resistance training is very useful for rehabilitating injuries, as well, somewhat more convenient in that you don't have to haul weight around to set up the exercise performed unlike with most of free weight training.

On the other hand, free weight resistance training although in some cases somewhat less convenient poses a dramatic upside, which has everything to do with the individual having to control and balance the weight throughout the range of motion of the exercise when pushing or pulling creating a much different response to the physiology. To be clear, if you want  better muscle endurance, added strength, and pack on hard earned muscle in the most efficient way, choose free weight resistance training every time. Enough said.

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Best,

The Truth Talker (Leo Costa Jr)

Go Into Solution Mode

Excuse me trainer, if you have a moment I have some valuable advice. Listen to your client when they're telling you about a perceived problem they're having, or a special goal they have for themselves. Please understand, when I say listen, I mean really listen. Now, once you've effectively accomplished that, immediately go into solution mode. Of course, if you're a fake trainer you're already dead in the water at this point. But nonetheless, always remember, your client will generally communicate with you as their trusted trainer, assuming you've created a fertile environment for that to happen. It may even be with their body language, nevertheless it's all part of communication, so stay on your toes with ears open.

Again, if you really are an astute trainer, you will pay attention at all times. The next best thing you can do after reading and listening to your client's various forms of communication, is spring into action. Immediately address their concerns and come up with a plan of attack of how you're going to fix their problems, by coming up with a program which implements one, two, or all three of the training components responsible for creating change to the body in the most efficient way. Your plan of attack should be thoughtful and simplistic, yet have a detailed approach for how you'll reach their specific objectives.

Trainers take heed, if you take this approach, guess what? You become an immediate expert and your client's fearless leader. It gives them a sense they're in good hands with you. Now trainer, go out and reach their goals with them, because if you do this, you'll have a client forever. But be vigilant, there is a huge distinction between saying you can accomplish something, and actually accomplishing what you say. Talk is cheap you know! Keep in mind, your client is a representation of your work, and will be one of your best or worst sources for word of mouth advertising.

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Best, The Truth Talker (Leo Costa Jr)

Hey trainers, wake the f- - - k up

I hate cussing in public, because it sounds like hell, but the truth is you bring out the worst in me. Listen up, if you're a trainer attempting to make an honest living, especially if you're self-employed, pull your head out. When you've been in the personal training business as long as I have, and still are relevant, there's a reason why. Rest assured, I've seen a thing or two.

Let me give you all a tip. When you’re training your clients, there's always someone doing something wrong with regard to training. Unfortunately, half the time it's you, trainer, missing all kinds of training mistakes your clients are making with incorrect exercise form and technique. The real kicker is, in so many instances, it's happening right in front of your freaking eyes. This is so irritating, it’s enough to give me another stroke.

The thing that's perplexing to me is if you’re a trained trainer, why the hell are you missing so much of your client's workout. I'll tell you why, its called discipline and giving a rats furry ass. My blood is boiling, and pressure is rising as we speak. By nature, I'm a problem solver, and yet I'm complaining about the problem.

Here's my solution, and I vow never to talk about this subject again. Plain and simple, there has to be consequences. For those of you who have a trainer, pay close attention that they are consistently keeping you accountable with respect to performing your exercises with precise form an technique, and if they don't, kick them down the road like a can, as they're not worth their salt. I digress!!!

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Best, The Truth Talker (Leo Costa Jr)

So, you think you're a trainer?

What is a trainer? Is it someone who yells and tells someone else how to perform exercises? That answer is partly accurate, but mostly not.  Simply instructing someone how to perform an exercise is not good enough to be considered a trainer, because it's not considering all the factors that constitute a good trainer.

A really good trainer is motivating, thorough, resourceful, intelligent, charismatic, witty, and creative. It's the little things that make a big difference in the eyes of a client. For instance, a really good trainer not only tells their client how to perform an exercise, they tell them why.

Based on what I've seen over the last 40 years, this last statement has eliminated half the trainers out there in trainer land. A really good trainer is always hungry for knowledge, and continually learning about the three training components to the inth degree.

I'm sure by now I've just excluded another 25 % of the so called trainers in trainer la la land. ONLY 25% left. A really good trainer has a huge range with regard to whom they can train effectively. Hey trainer, if you can't train pre-pubescent, kids, individuals with preexisting injuries, general fitness, athletes who need sport specific training objectives, and pregnant females with the knowledge and first hand training experience in each one of those categories, in addition knowing how to implement nutrition to maximize results, you're not a really good trainer.

There I did it. I just eliminated 24 % of the rest of the trainers, which leaves us with the one percent of you that are in fact really good trainers. If you’re a trainer, I suggest you look yourself in the mirror, and pose the question. Do you think you're a trainer? Do you think you’re really good trainer?

Stay tuned for the more truth talking….

Best, The Truth Talker (Leo Costa Jr)

Flyin Blind

Are you wondering why you're not working out? Maybe it's because you're one of those who  absolutely under no terms would ever workout to begin with, or maybe your results have come to a screeching halt, or that you're bored? It's not necessarily a bad thing your results have come to a screeching halt, or even that you're bored. For example, that's actually part of a well thought out, designed bodybuilding regimen that produces fantastic results.True statement believe it or not!

Instead, you probably need to do some fact finding, in the form of asking yourself specific question. For starters, do you often ask yourself what you want from your workout program? If you're only asking yourself once, or once in a great while, that's a potential red flag problem.

What kind of questions are they, specific or general?  Here are some additional questions I would  ask and address if I were you, in addition questions your trainer should be asking and addressing. Is your workout  program implementing all the components responsible for changing the body efficiently?

Are you over-training, or under-training? Do you know what your heart rate is when doing cardio? Do you know what your resting heart rate should be? What are your three most important goals you're wanting to achieve from your workout program? Do you have any physical limitations? How many times per week are you able to fully commit to your workout program?

Do you know why doing too much cardio will get you in worse shape? Do you know why changing your workout program too often produces fewer results? Do you know how much protein you should be taking in daily? Do you know the difference between fast and slow acting protein, and how and when they should be implemented.

Do you know when the order in which exercises are performed are extremely important for producing targeted results? If you are one of those who are working out, or are working out with a trainer, and you want to produce immediate and ongoing results, you must have a plan for your attack, addressing questions and objectives, or your results will come to a screeching halt, and you will be bored, which in this case is a bad thing.

Stay tuned for more truth talking...

Best,

The Truth Talker (Leo Costa Jr)

The Three Training Styles

Strict style training should be the basis of every training regiment, simply because the potential for maximizing your training performance is based on the quality of each repetition. Bottom line, you're only as good as your technique  Strict style training is the launching pad for the other two training styles, which simply means you must first learn how to perform each and every single exercise with perfect form and technique, before incorporating the other two training styles.

Loose style training, otherwise referred to as a cheat set is one of the best ways to breakthrough stubborn training plateaus, in addition a great way to extend a set. Loose style training should not be the main focus of a proper training program, yet it needs to be incorporated strategically over the course of the entire program for maximizing results.

Partial style training refers to an exercise that is never performed with a full range of motion. A partial repetition can be implemented in the beginning, middle, and end of each exercise. Partial style training can be used as a pre-exhaust, set extension, or finishing technique, based on the training objective. Utilizing these three training styles throughout a training regimen dramatically improves training performance which is the smart way to achieve your full potential for meeting training objectives. FYI, If your trainer doesn't know about this, they're most likely a faker.

Diets! Diets! Diets! Why do they fail most of the time?

It's only a matter of time when the new diet you’re excited about trying is going to fail you in a big way. It has to because it's designed that way. How you might ask? Jeddi marketing tactics is part of the reason. These diets tap into the fragile psyche of human nature at its weakest and most vulnerable moment. You're promised a ton of weight loss in no time at all, and sold the fantasy of finally getting that great body you've only dreamed of.

Some of these wonder diets (quick fix) are pre proportion, including pre-cooked food, so all you have to do is heat it and eat it. To top it all off, they seal the deal with fabulous testimonials backing their products results. Easy peasy, right? No, not so fast. Interestingly, most of these people when they transition back to regular food revert back to their original pre diet weight, if not rebounding even beyond to their all-time highest weight ever. And mind you, this rebound weight gain happens within six months after regular food is integrated back as the normal way of eating. This common occurrence of not being able to sustain successful weight loss is the fly in the ointment. Let's give credit where credit is due, but let's also call a spade a spade.

The true measure of a successful diet is not only the amount of weight which is lost, but how successful individuals are in keeping off the weight for the long haul. The objective for a successful diet should be to maintain whatever weight goal one desires, and should be designed from a completely different perspective. It should be an eating strategy that revolves around the individual’s lifestyle, instead of individual’s lifestyle adapting to the constraints of a diet that in the end is designed to fail.

For example, when individuals are faced with the challenge of going to dinner with friends on a weekend, then what. I'll tell you what. Suddenly they're faced with either going off their wonder diet and eating foods they had a problem controlling in the first place, hence the reason for the wonder diet, or they have to make the decision to not got to dinner and abstain. When you have to constantly abstain from something from which you receive pleasure, it's only a matter of time before you cave. This is where the crack in the armor begins to present itself in these wonder diets (quick fix). Here's the other major reason why wonder diets are designed to fail. They are not lifestyle friendly to the user, period. There's a better way, ADP.