What a croc of....

A personal trainer on Google, who’s name I won't reveal so I don’t embarrass him, gives guidelines for strength, endurance, and muscle with respect to weight training. When you work with or get advice from a personal trainer you want someone who knows their stuff, unfortunately they don't come a dime a dozen. As a matter of fact, not even a dime of two dozens. This so called expert trainer attempted to dazzle the readers with his knowledge on how to weight train for producing strength, endurance, and muscle growth.

To be more accurate, he gave guidelines for repetitions and rest periods in each one of the categories. The guidelines he gave were boiler plate, otherwise very general information. Where does Google find these rookies? I totally get it, when you're explaining things to an audience, you have to talk in fourth grade language, but this yahoo did little to explain in a way that made it seem like he himself knew what he was talking about. Seems to me it was a copy and paste job, or worse.

Truth is, if he had command of his knowledge and craft he would have educated the reader beyond the general guidelines, providing them a targeted working strategy of how they could improve on the general guidelines, listing core groups of exercises in each one of the categories that have a higher probability for producing more efficient results. He also should have identified the importance of training time of workout sessions, and how to avoid over-training, as this definitely impacts reps and rest periods.

But he didn't. Because I'm highly skeptical, my question is why is that, if the goal is always to teach and educate? Think about it, when you open a new business, you just don't hang up a shingle and hope clients show up, and you also don't mail in boiler plate information. I would be shocked if this trainer on Google has much of a clientele, as he had his moment in front of a big audience to show his stuff and he definitely fell short, way short.

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Best, The Truth Talking (Leo Costa Jr)

I can tell you've never competed...

You wake up one day after seven years and decide you can't take it anymore. You're out of shape, and some how it feels like life is already passing you by, and you're not even thirty years of age. You're frustrated, but not enough, because there's not enough pain to snap you out of this lull.

But then one day it happens, but you're not sure, because you've not had this exact feeling which is somewhere deep inside you. You decide to start working out with weights, which isn't anything earth shattering, yet it seems like it, because it's the furthest thing that you thought you'd ever do.

Fast forward six months, unbelievably not only are you still working out with weights, you're now training, which is another level of intensity.This phase you're in is much more serious, as in you're training everyday, watching what you eat, to the point, you're counting calories of every single thing that goes in your mouth.

Not only are you feeling better, you're looking good and people are really noticing. Now the unforeseeable happens after a year of training. You decide to compete in a bodybuilding competition. The thought of being judged in posing trunks goes way beyond unforeseeable, it borders on horrifying, and yet somehow you drum up enough nerve to compete anyway.

Fast forward four months, you've now competed, and it's changed your life forever. Over the next fifteen years the bodybuilding lifestyle is now your life. You've become a master of your craft competing at a level where you know the ends and outs of how nutrition and exercise really impacts performance. As you reflect back, you remember when you thought you had all the answers, but now you realize you didn't. You understand that the only source of knowledge is experience.

However, history will continue to repeat itself. It's obvious when you read about self proclaimed experts on social media who tout themselves as trainers giving advice on nutrition and training. It's also obvious they lack experience.

You don't have to avoid carbs

Another so called expert on Google posing as a personal trainer says you should avoid certain carbs. Why? Over the years, fake experts have made it a point to isolate one of the macros and beat them down, and then later retract what they had claimed. So here we go again with Google's fake personal trainer advising their readers there are certain carbs they should avoid.

When fake trainers make these claims, they expose their inexperience and lack of knowledge. I'm curious if they know this, or do they really think they know what they're talking about, or maybe it's because they like to hear themselves talk. It should be well understood not all carbs act the same with respect to how quickly or slowly they breakdown in the bloodstream, however it also means which contradicts the Google fake trainer, all carbs are useful energy, and there's no reason why you should avoid any of them, unless perhaps you're diabetic.

You see, if the fake Google trainer really knew what the hell they were talking about, they would have informed their readers with solutions. In this example, the other two macros (protein, fat) could be used as an allie making those carbs that Google's fake trainer claimed that needed to avoided a great source of energy.

If Google's fake trainer really understood how macros worked, they would have mentioned by simply eating protein and fat simultaneously with the so called bad carbs, they could eat any carb, anytime, when they want. I think Google should do a better job of vetting their expert trainers.

By the way, news flash Google fake trainer, the reason you should eat protein and fat with your avoided carbs, is because fat absorbs sugar, slowing its release, in addition, protein is the most metabolically active macro which improves physiological performance.

Stay tuned for more truth talking…

Best, The Truth Talker (Leo Costa Jr)

Fake personal trainer on Google says your body needs rest...

What the hell, is this trainer living in a cave or in la la land. I'm flummoxed how these fake trainers get their articles published on Google, and more importantly, who the hell at Google is green lighting this flawed information.

To be accurate, unless there is muscle ripped off the bone, the body does not need rest, in fact rest makes the body less productive. And if you do have a muscle ripped off the bone, it's not rest you need, rather a different trainer. Unfortunately this Google fake trainer is a more common breed of what's out there advising people about their health and fitness. That's scary!!

Over-training is the real culprit here, but over-training doesn't exist, unless you chronically exceed a certain amount of time during a training session. This is actually red flag for trainer error, due to inexperience and incompetence. I repeat, over-training doesn't exist, unless you exceed a certain amount of time during a training session.

Truth is, your body is designed to move, if not it dies. I'm not surprised this Google fake trainer is claiming the body needs rest, and honestly this fake trainer is giving an answer which is partially correct, just not the entire answer. These kinds of answers are given because it's an easy, safe answer, however incomplete. 

Interestingly, there wasn't anything in Google's fake personal trainer article that mentioned anything about active recovery, because if so they could have pointed out that active recovery is exactly what the body needs, especially if over trained. First, let's identify what active recovery is... In a nutshell, it's a shift in the training methodology, temporarily decelerating training volume and intensity.

In layman terms, it means continuing training, however doing less repetitions and weight, which allows the body to catch up, and catch its breath so to speak. As it's catching its breath, due to the reduction of repetitions and weight, hence active recovery, red blood cells and oxygen continue to be efficiently transported throughout the body to the cellular level. This action repairs the body, promoting faster recovery, compared to simply resting. Now that's the rest of that story which should have been told by Google's fake personal trainer.

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Best, The Truth Talker (Leo Costa Jr)

If your training objectives change should your diet?

It seems like an obvious answer, or is it?  It's commonly known that a diet should change if weight gain or weight loss is the objective. But even at that, there's a right way to lose or gain weight, in terms of being efficient. It's astonishing the kinds of answers trainers give to a question like this. The biggest problem I have with their answers quite honestly is how one dimensional and incomplete they are. This is telling in so many ways, none of which are productive. 

Hers another question that gets butchered. What if the training objective is to improve endurance, or add hard earned muscle? What should your diet look like then? Are there a certain amount of calories that should be consumed, or should protein be increased? If it's an increase in calories, how much should that be, and if it's an increase in protein, how many grams?

And lastly, what metabolism should be implemented when an individual is glucose intolerant, or diabetic, and what does that diet look like? What exactly is the process for switching metabolisms, and can both metabolisms coexist? 

The point here is there are several factors to be considered in order to get the most from a training program, and if a trainer really knows their stuff, they'll be disciplined enough to answer questions with careful thought, and complete knowledge of what they suggest or recommend, otherwise only giving part of the answer is a disservice. Is your trainer legit?

Stay tuned for more truth talking...

Best, The Truth Talker (Leo Costa Jr)

It's more than a workout

Rebuilding and restoring your mind and body is multifaceted. Making this process more effective for optimal results requires one to be able to multi-task without compromise. This process should be challenging but not overwhelming, hence creating a fine distinction. A smart strategy is to compartmentalize, focus, and concentrate, which, in and of themselves are distinctive, yet most powerful when enlisted as a whole.

The Staples of Life Equals Stability

Staples are an important part of life with respect to many things, including ones diet, fashion style, and physical conditioning. It's that diverse. Creating your stability is a fact finding process, requiring time and patience. You'll know when you find your own unique staples of life because when effectively applied, they always work. It's a good feeling to be in charge.

They All Work To a Degree

On your journey in finding your staples try everything, because what you try will work, but to the degree is the final determination, so pay attention. None of this is a waste of time, but necessary to confirm that your foundation is well built on staples that will last forever.

Staples of Success (SOS)

There are components of life that are transcendent, which will produce positive lifelong benefits. They include resistance training, cardio conditioning, and nutrition. All three SOS components are equally important and must be incorporated simultaneously for optimal results. These components are your guardian angel in disguise, and the essence of life. Incorporating them in your daily life will keep you alive, add quality and inspire the people around you.

Listen, life no matter what is going to be riddled with twists and turns, along with ups and downs. The staples of success are what keep you moving forward even when it gets dark. Remember, your body is designed to adapt to its environment, so create a positive environment, because you'll always receive more back as a result.

Some of you fake trainers might be wondering how this blog is relevant, thinking this information is more like a class in philosophy or psychology, well it is. Truth is, a legit trainer at times is that person who has to wear a different hat when their client is struggling and at their brink.

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Best, The Truth Talker (Leo Costa Jr)

When you need to fix something

It starts from ground zero (the foundation), and building up, which is the most important part of building anything strong. Maybe it's your house, mind or body, or maybe it's your life. It's all the same but different, yet relevant.

Build it from the ground up is a philosophy and mindset based on principle and logic. For example, you wouldn't build a house adding the roof first, followed by erecting the walls, and then pouring the foundation because this makes no sense. However, the exact reverse of this order would be based on principle and logic.

When making an improvement on your mind and body, the same principle and logic applies. You build it from ground zero, and then build up. The most important part of developing an effective training strategy is to properly evaluate and asses strengths and weaknesses of your current status or condition. Once this has been done, you can effectively build a strong foundation, which translates to a strong structure.

Results Are Based On Priority

It's important to understand, although the human condition is capable of multi-tasking, it performs and responds more efficiently when the temporary emphasis is focused on one body part. To be clear, emphasize training body parts that are lagging behind more regularly throughout certain times of your training regimen. This strategy will promote muscle balance, which improves performance, in addition to reducing potential injuries.

Warning, if your trainer does not have a training regimen that follows this principled logic, you're being compromised.

Stay tuned for more truth talking...

Best, The Truth Talker (Leo Costa Jr)

The Power of Macros

Just exactly what are protein, carbs, and fat? Most people have a general idea, but not specifically. For most, however, there's confusion mainly because of so many diets out there touting their uniqueness, but not really highlighting any basic mechanics of how it all works. When this happens, the consumer becomes dumb, which works for a large segment of the population who have a sheep mentality. You certainly don't have to be a nutrition guru, but you should have a proper, but simple understanding of the food that’s responsible for providing 100% of the energy to your body.

Protein, Carbs, Fats  (The roles they play)

Protein is responsible for making enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin and blood. Generally, the body needs relatively large amounts of protein.

Carbohydrates provide the body with energy broken down from simple sugars including, glucose, fructose, sucrose, and lactose, in addition from complex carbohydrates like starch, which are made up of lots of sugar molecules joined together.

Fats are made chiefly of triglycerides, each molecule of which contain three fatty acids. Dietary fat supplies humans with essential fatty acids, such as linoleic and linolenic. Fat also regulates cholesterol metabolism and is a precursor of prostaglandins.

Knowledge is power, and the first piece of the puzzle for making sure the implementation process is successful. If you have a trainer worth their salt they'll know how to incorporate the above information into a training regimen.

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Best, The Truth Talker (Leo Costa Jr)




Eat Anything You Want Diet

If You Really Want To Know, Ask A World Level Bodybuilder

Bodybuilders know what it takes to get the most out of nutrition because their bodies are an ongoing experiment. They understand nutrition in a way that even most who claim they're experts can't. Here's the truth. If you really understand how to manipulate nutrition, you've got at your disposal, one of the most powerful weapons, literally at your fingertips.

Change The Way You See Your Food

Most people are not in control when it comes to food, and because of the emotional connection, many are enslaved, even held hostage. People eat food for different reasons, including to comfort themselves, when they're happy or sad. Then there are those who are stress eaters, and others who are just overwhelmingly addicted. Simply put, most people live to eat instead of eating to live.

Compartmentalization Is Your Secret Weapon

Knowing how to utilize the six basic components of nutrition in your diet, which include protein, carbohydrates, fat, vitamins, minerals, water can be the difference between reaching your full athletic potential if you're an athlete, or reversing heart disease if your health is failing. It can have that kind of broad application and even bigger impact. But like most everything, there's a process and method to the madness in its application.

In order to get the most out of your diet, you must first understand how to most effectively utilize protein, carbs, and fat in order to supercharge your body's metabolism. To put it more succinctly, if certain foods are combined with one another, on certain days of the week they become a super powerhouse making your body much more effective in the way it performs.

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Best, The Truth Talker (Leo Costa Jr)

Is Your Habit In Control?

Your mind and body are highly influenced by behavior, which could be a good or bad thing. So much of what we say and do is just by default, like when someone asks how we are, and we say fine, even when we're really not. As humans, we become a bit robotic in our daily lives, pretty much doing things out of habit.

A habit can be useful, as it streamlines a process making things automatic, which is nice because we don't have to think about every move we make. A habit is double edged, and can become complicated when it turns into obsession, like when you become addicted to drugs, or if it makes you so regimented you're unable to adjust or change the habit to achieve a better result.

However, habits are part of how we evolve as human beings, with the things we end up learning and teaching ourselves unwittingly at times becoming who we are. Our lives can be a series of phases as we transition in and out of, which sometimes leads us in to a rut. It can be so subtle to the point we become blindsided, not knowing how we got to this point in our lives.

Nevertheless, life is complex and continually in a state of flux, at times becoming chaotic, spinning out of control, but we still must somehow carry on. Interestingly, it seems when life is lived at it's fullest, it becomes a tricky dance between chaos and control, so how the hell do we keep moving forward in a productive way. If you have a legit trainer, they will know how to navigate you through the above process as it relates to your training program.

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Best, The Truth Talker (Leo Costa Jr)

Lose Weight, Get Healthy and Reverse Heart Disease One Bite At A Time

It's hard to believe you can eat anything you want, lose weight, reverse heart disease and become healthier as a result. It's true, and I'm a walking testimonial, with doctor’s verification. It's a safe bet and assumption there will be a whole host of so called experts and critics scoffing at this diet, but that's normal, besides who cares.

Breaking Points

Too hot, too cold, I'm tired, I have a headache, there's a storm coming. There's an ole saying that goes, "Excuses are like buttholes. Everybody has one and they all stink". Individuals, for various reasons have a tendency of sabotaging their own results. Anything you do for long term requires a tremendous amount of discipline, even more importantly passion, motivation, and belief. Breaking points are a normal part of any thing long term, and are necessary, which will only build strength and character, but you have to be willing to endure the breaking points. So get over it!!

The Misconception

Ask five different so called experts on the best diet to follow, and more than likely you'll get five different opinions. There's no doubt there's more than one effective diet on the market that can produce results, as well appear to be unique and different, but in reality they are more uniquely similar than different. Occasionally, you'll find a diet that really does work, but most are short lived mainly because of restricted complexity. Here's the truth. If you want a diet that produces long term results, implement something that is simple to use. And for goodness sake, don't be fooled by shinny objects posing as quick fix, easy to use diets, because they are definitely not, especially in the long term.

Stay tuned for more truth talking…

Best, The Truth Talker ( Leo Costa Jr)

The Mark Of A Great Trainer

There are lousy, good, and great trainers. If you're someone, especially a first timer in the market looking for some guidance for your health and fitness, it could be a challenging feat, simply because there are a boatload of trainers on the market.

Obviously, you'd want to get the best for your money, so it would be wise to have perspective so you knew what to look for. I'm big on first impression, in other words, what do they look like? Are they in shape or sloppy? Are they personable, or do they have a personality like a doorknob?

If they're in shape and personable it's a good start, but certainly isn't the final answer. A great trainer will be a great listener, especially in their initial consultation, because this is the time you as their potential client are revealing what your concerns are, in addition, you’re most desired goals.

A great trainer will always be a great problem solver, with an immediate strategy for a successful outcome, for any kind of goal or training objective. A great trainer will always have a well thought out approach for their client which will include weight training, cardio, and nutrition.

A great trainer will always be in tune, knowing when the client is having a bad day, or struggling with their training, being able to make on the spot adjustments, turning the bad day into a productive one. You as a client will know you have a great trainer when you feel like your goals are as important to them as they are to you because at the end of the day it really is a team effort.

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The Truth Talker (Leo Costa Jr)

Is your trainer legit? Ask them these simple questions!

There are so many wannabe fake trainers out there. So, how do you know if yours is the real deal? That is the sixty four thousand dollar question. Knowledge is power, but most who are hiring a trainer assume and expect them to know their stuff, however this is not always the case.

There are six main questions to ask that will be tell-tale signs exposing your new or existing trainer.

1. What is the difference between whey protein isolate, and whey protein?  Answer... Whey protein isolate has a higher protein content which facilitates and speeds up post workout recovery.

2. How many metabolisms does your body have and what is the main difference between the two? There are two metabolisms which are defined as free fatty acid, and glucose. Answer... The main difference between the two is that when utilizing glucose metabolism, sugar is the main energy source. When utilizing free fatty acid metabolism, fat is the main energy source.

3. What are triglycerides? Answer... A type of fat stored on the body that can be dangerous if levels get too high, otherwise can be a good source of energy

4. How many calories does one gram of protein, carbohydrate, and fat have? Answer... protein = 4 calories, Carbohydrates = 4 calories, fat = 9 calories

5. Why does doing more than 30 minutes of cardio at one time get you in worse shape? Answer... Because the body starts burning a higher proportion of lean weight (muscle).

6. What is lactic acid? Answer... It's a byproduct of exercise, in addition a built in defense mechanism to keep you from overtraining.

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The Truth Talker (Leo Costa Jr)

Its only a matter of 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? Jedi 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 precooked 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.

Fake Training

Fake training. I see it all around me. Wannabe trainers/bodybuilders who are just mailing it in. Their training sessions have no motivation, intent or direction. The training environment provided by these so called expert trainers is uninspiring and reeks of mediocrity to the point of being pathetic. I've seen more intensity in a hair salon.

I see trainers who just sit there being professional rep counters, providing their clients who are paying them a lot of money with useless information throughout a training program that is mostly wasted movement. Sadly, the average client doesn't really know this. Listen, just because you lift weights, and do cardio doesn't actually mean you're getting the results you deserve. I highly recommend when enlisting the services of a trainer, make sure it's real, and not fake training. Until next time.

Stay tuned for more truth talking…


The Truth Talker (Leo Costa Jr)

Real knowledge is through experience...

I gotta get this off my chest before I explode. A very good friend of mine who was a big time name in the bodybuilding industry once told me, if you really want to know how to put on muscle or get ripped to shreds ask a world level competitive bodybuilder. Their bodies are an ongoing laboratory experiment, and they know stuff about nutrition and training that no one else does including doctors and self-proclaimed trainers, which brings me to my beef.

It's been nearly twenty years since I've competed at the world level, however I've remained in the bodybuilding and fitness industry helping individuals get in the best shape of their lives. Sadly the information in the industry has not progressed, and social media has made this problem worse.

Most of these self-proclaimed wanna be trainers/ fitness models/ life coaches, whatever  the hell they end up calling themselves are spewing old, even dangerous information about training and nutrition. You have trainers on Facebook and Instagram with all of their selfie photos who have never been on a competitive stage in their life that's worth talking about, and yet consider themselves experts telling people how to eat and train. We'll, they’re not, and it’s really obvious based on their so called cutting edge information. I will however say that these fake trainers/ experts have done a fine job of repackaging old information to make it look like something new. Unfortunately the average consumer doesn't know the difference, which simply means they lose.

Stay tuned for more truth talk on my next blog.


The Truth Talker (Leo Costa Jr)

Make sure you're losing the right weight

Do you have any idea what happens when you lose weight too fast? Among other things, you get fatter, and the insane thing is the quick fix diets are perpetuating the problem, and they don't care. They prey on desperate humans who will do anything to lose weight, even if it means the weight they're losing is fifty percent muscle, because that's exactly what happens.

This is where the term skinny fat came from. Get this, you actually get in worse shape when you lose weight too fast. And because of this, based on stats, when you lose weight too fast and gain it all back, because that's what happens, the body keeps packing on more fat, as a result of all the muscle lost, which makes the body less efficient. NICE!!

So inefficient, that when you lose muscle, you get weaker, more susceptible to illness, stress fractures, and the list goes on. I wonder if all of these wonderful negative side effects are in the small print of these great diet programs who are trying to outdo each other in fast weight loss... What a croc.

Here's the truth. In the best case scenario, losing 1-2 lbs per week, which is recommended, along with enough protein in your diet, a weight training, and cardio program, for every four pounds lost, one pound will be muscle. Anything more than this is counterproductive, period. By the way, if your trainer does NOT know this, get rid of them, fast.

Stay tuned for more truth talking...

What do your initials really stand for?

Just because you have initials before or after your name doesn't mean you know sh....t. Some of these idiots that somehow land an article in Google news don't know their ass from a hole in the ground. It's obvious by how in this case, this faker explained how you actually get drunker faster on a low carb, otherwise known as the keto diet because there are substances in a carbohydrate-based diet that absorbs the alcohol better than the fat you're eating from the keto.

Really? This fake expert doesn't even know what substances to which he's referring, yet he made it a point to fake out the people who are reading his uninformed article with his fancy initials behind his name to make him sound smart. Here's what he should have said.

If you're eating a proper keto diet, it consists of fifty-six percent fat intake which switches your metabolism from glucose to a free fatty acid metabolism. Having said that, he then should have said that fat is exactly what your body needs to keep you from getting drunker faster, because fat absorbs sugar, in fact, fat controls sugar, which makes a bad carb a good carb, because it releases the sugar much slower into the bloodstream.

But he didn't say that because he hasn't a clue about what he's talking. In fact when you're on a free fatty acid metabolism and you do intake sugar, as in alcohol, unless you continue to consume sugar for more than three days, your body's metabolism doesn't switch back to a glucose metabolism, which means the sugar, or alcohol, in this case, is being directed into the muscle storages in your body as back up fuel. This faker is exactly why people are confused because he is as well.

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Best, The Truth Talker (Leo Costa Jr)

Wake up, workout, and win!

When I work out I always feel better. There is nothing worse than feeling groggy, or sluggish, especially first thing in the morning. These conditions can be affected by what you eat, traveling, alcohol consumption, or being sleep deprived. Believe it or not, a great, natural cure for all this is waking up and working out. It sounds counterintuitive, but trust me, if you do this, it will produce winning results, here's why.

When you exercise, your brain and body release endorphins, which give you a sense of well-being, otherwise known as "the runners high". This is a chemical response in your body, which is legit, powerful, and very addictive in a good way. Endorphins also serve as a natural pain and stress reliever. Win, win!

A little unknown fact most people or even trainers know about is that your body usually doesn't need more rest, rather the right kind of rest, otherwise known as proper recovery. Simply put, your brain and body will be more productive and feel markedly better if you implement what's known as active recovery to your daily routine of life, no matter what that might entail.

For example, many years ago regarding weight training for competitive athletes, it was the norm to put them on a certain program for a period of time. This was known as periodization training that lasted six months, which also included a certain amount of time throughout their training where they were granted a period of time for complete rest, before commencing on their regularly scheduled training program. 

In this scenario, based on the way the training program was designed, athletes were only able to peak for competition twice per year. And then a better, more sophisticated way of training athletes evolved. The training application for this new style of training was called micro periodization. The definition of micro is small, which now means athletes were being trained for small periods of time throughout the course of each week, instead of months at a time before their program changed.

In addition, athletes were never given any periods of complete rest, instead, there was a shift in their training where active recovery was implemented, meaning the intensity and volume of their training was reduced temporarily, before returning to the regular training program. This training methodology was repeated indefinitely throughout an athlete’s regimen.

What was discovered was that the athlete could peak for competition several times per year, plus they were less likely to get injured. This is a good example of the body adapting to a new training stimuli, translating to the athlete becoming more productive as a result. So, you may be wondering how this applies to you, especially if you're not a competitive athlete.

Here's how. Just like the athlete who became more productive because of an adjustment in their training methodology, you will be more productive if you make your lifestyle a regimen of waking up, and working out which I guarantee will make you a winner each day. Now, wake your ass up and workout!!

Stay tuned for more truth talking…

Best, The Truth Talker (Leo Costa Jr)

You get so close, yet so far away...

Human nature is so interesting, puzzling, and amazing, all at the same time. I've been in the personal training business for almost four decades with the objective of helping individuals achieve and produce a better version of themselves. For the most part, it's been extremely rewarding to witness these transformations, not only from the physical aspect but to see how emotionally alive these people became. It was like watching a beautiful flower bloom. 

The transformation in some cases have been so dramatic, I've had clients tell me I saved their life. It's so damn humbling when this has happened, and over the years it's happened several times. I'm not stating this to toot my own horn, because I don't have an issue with that. It’s more about making the point that over the years I've also worked with clients who get so close to making significant breakthroughs and then out of the blue they give up and quit.

This is the side of humanity that is interesting and puzzling because in most cases there was not one thing I could have said or done to keep these clients moving forward. Although I'm not a certified shrink, I have stayed at a Holiday Inn Express, worked with thousands of clients, which makes me a pseudo-shrink of sorts, within the trenches firsthand experience. So here's my take on why I think people give up.

Humans are afraid of success and discipline, and it's easier to fail and come up with excuses as to why they couldn't, which is the sad truth. Now, here's an amazing tidbit about these humans who give up. At some point, they come back and start their journey once again towards their transformation. So, I guess the lesson here for all you real and fake trainers, is that sometimes no matter how good or fake you are, you can't help people unless they want to help themselves.

Stay tuned for more truth talking…

Best, The Truth Talker (Leo Costa Jr)