One training objective at a time

Hello, multi task training is not the most efficient way to burn body fat Jullian Michaels. So much bullshit information on the market, and sadly from some pretty qualified trainers. Obviously Jullian's made a big name for herself in the industry as a trainer, but when someone says that doing a strength training cardio circuit is the best way to efficiently burn fat, they are simply wrong. 

Here's why. When a trainer makes a blanket statement like that it's a tell tale sign of the lack of first hand experience. The information she's giving isn't entirely wrong, just mostly not right, because she said a strength cardio circuit is the most EFFICIENT way to burn body fat. Nope, that's not how your physiology works, efficiently.

There's no doubt your body can adapt to several things at once because that's your body's (physiology), flight or fight nervous system kicking in adapting to its environment, or even protecting you from a perceived threat, but if you want to be efficient, you provide anenvironment, in this case a training environment for the physiology to adapt, before moving onto the next objective. 

This is a great example why having the training objective to put on muscle while burning body fat is not efficient, just like strength training and cardio together aren't the most efficient ways to burn body fat. The proper way to design an efficient training program is to determine the main objective and reach that objective first. It doesn't mean that as in Jullian's example you shouldn't do strength training and cardio together, but understand, which is my contention with her article, doing them together in a circuit is not efficient, period. 

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Best, The Truth Talker (Leo Costa Jr)

The best way to burn body fat

Another Google trainer gives part of the answer. She claims the fastest way to burn body fat is to do strength training. She goes on to say you should weight lift, instead of doing more cardio. Not entirely wrong information, just incomplete, which seems to be a common theme among Google's featured personal trainers. Sad I'd say.

When a statement line this is made, it's quite obvious, at least to the real trainers, that strength training is not the fastest way to burn body fat, not to say over time it plays an important role. This fake Google trainer is inexperienced, lacking command of the three training components.

Let's be clear, strength training first makes you stronger, with the secondary benefit of added muscle mass, hence when you add muscle your body's ability to burn more calories increases, which can impact in a positive way fat loss, but that doesn't mean strength training is the best way to burn body fat, however part of the equation.

To further set the record straight, the best way to add muscle is to do volume training, meaning reps that range from 6-100, with at least eight sets, and relatively short rest periods, 30-45 seconds between sets. That's the scoop on one of the training components this fake trainer was trying to explain.

Now, to further explain the best way to burn body fat, you must implement the other two training components, which include cardio training and nutrition. Now you know the best way to burn body fat.

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Best, The Truth Talker (Leo Costa Jr)

How convenient is your discipline!

It seems most people have a distorted view of how disciplined they are. The word discipline generally has a negative connotation and is something that can be followed, but usually not for very long. The upside effect of discipline is related to the amount of time invested over the long haul. It's definitely something learned as opposed to something inherent. 

You'll soon realize life is full of tradeoffs no matter what, either way with a price to pay. Discipline is not tangible, so you can't touch or feel it, instead you must rely and trust the power of thought, which is the intangible, one of nature’s natural forces where you can access strength, belief, and power.

In order for discipline to be an ongoing presence, there must be a bigger calling or eventually it will fizzle. Motivation, and results are definitely factors and part of the discipline equation but still not enough to keep you in the game. Discipline can be euphoric, but it's ever so elusive, and gone in a heartbeat, at times a fickle bitch I'd say.

Long term discipline is an animal of a different color and breed of its own. You gotta dig deep in your heart and soul to withstand the suffer fest that discipline bestows upon you. It's definitely the silver lining in the cloud and a gift that keeps on giving, but you'll have to prove yourself over, and over again to be worthy.

Bodybuilding saved me in so many ways, not because it became my passion, it was my addiction. It was the very thing I needed because it immediately demanded unwavering discipline, not caring one iota about my feelings. Bodybuilding became the glue in my life that pulled me through good and bad times. Discipline is not supposed to be convenient.

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Best, The Truth Talking (Leo Costa Jr)

All Hat, No Cattle!!

Just because you have a big following doesn't mean shit. Based on today's standard it seems that style is more important than substance at least when it comes to trainer's, or should I more accurately say fake trainers. You have all these goof balls that know how to manipulate social media who have a big following and the sad truth is they don't know shit when it comes right down to the nuts and bolts of things, but let's give credit where credit is due, they have a big following.

However, it's unfortunate for the people who are following these goof ball fake trainers, or maybe not? I've seen a lot in the last 36 years, twenty five of which being in the trenches training tons of humans, no pun intended. As the years have passed by, what has been quite obvious is that humans have become soft, and from my standpoint not only is it pathetic, it's absurd beyond belief.

I'm definitely not opposed to doing something more efficient, but not at the expense of doing the work. My issue with these faker goof ball trainers who have a big following is they're spewing half-truths, half lies. What they don't know in terms of substance, they make it up with slick camera angles which make them look better than they really are, or touting fancy theories of new ways to train and eat which have very minimal basis.

This is a sign of the times, as it's quite evident in the gyms you go into today. It's more about style than substance. I wonder where these humans are getting their info besides from the masses of fake trainers in these gyms. Perhaps it's from these goof ball fake trainers on social media with the big following.

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Best, The Truth Talker (Leo Costa Jr)

Keto, Low Carb, Atkins, High Fat Diet....What is similar about these diets?

Keto diet, low carb diet, Atkins diet, high fat diet. These four diets although having different names, are one in the same in terms of which metabolism it accesses. After being in the health, fitness, and bodybuilding industry now almost forty years I've seen a lot of stuff come and go, mostly go.

Hardly does something earth shattering come around that's legit, and it seems lately it's personal trainers, but that's another story at another time. Back to the four diets that appear to be different, even though they're not. Here's the simple distinction between the four diets above and the rest out there. It's carbohydrate intake, meaning, total carbohydrate intake should not exceed 30 grams less than three consecutive days.

Now, the question is why? Simple answer, because it takes three consecutive days of 30 grams of carbs for your body to switch its metabolism from glucose to free fatty acid. Conversely, once your physiology has switched metabolisms, it takes three consecutive days of eating more than 30 grams of carbs to switch it back over to glucose.

Fake trainers won't know this, in addition not knowing the four diets above are all the same. The gripe that most individuals have when executing the free fatty acid metabolism is they feel lethargic or that there is not enough variety of food, which makes the diet difficult to stay on. Both of these criticisms are valid yet easy to get around. First, the lethargy goes away in 4-6 days once you reduce carbs to 30 grams. Secondly, you can have all the variety of food you want if you know how to strategically implement carb intake and rotate the glucose and free fatty acid metabolism. Oh, by the way, fake trainers won't know this either.

TT

 Keto diet, low carb diet, Atkins diet, high fat diet.These four diets although having different names, are one in the same in terms of which metabolism it accesses. After being in the health, fitness, and bodybuilding industry now almost forty years I've seen a lot of stuff come and go, mostly go.

Hardly does something earth shattering come around that's legit, and it seems lately it's personal trainers, but that's another story at another time. Back to the four diets that appear to be different, even though they're not. Here's the simple distinction between the four diets above and the rest out there. It's carbohydrate intake, meaning, total carbohydrate intake should not exceed 30 grams less than three consecutive days.

Now, the question is why? Simple answer, because it takes three consecutive days of 30 grams of carbs for your body to switch its metabolism from glucose to free fatty acid. Conversely, once your physiology has switched metabolisms, it takes three consecutive days of eating more than 30 grams of carbs to switch it back over to glucose.

Fake trainers won't know this, in addition not knowing the four diets above are all the same. The gripe that most individuals have when executing the free fatty acid metabolism is they feel lethargic or that there is not enough variety of food, which makes the diet difficult to stay on. Both of these criticisms are valid yet easy to get around. First, the lethargy goes away in 4-6 days once you reduce carbs to 30 grams. Secondly, you can have all the variety of food you want if you know how to strategically implement carb intake and rotate the glucose and free fatty acid metabolism. Oh, by the way, fake trainers won't know this either.

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Best, The Truth Talker (Leo Costa Jr)

 

Does Your Trainer Confuse You?

When your trainer instructs you on how to do a new exercise, are you dumbfounded? A well-schooled trainer in addition wears several hats, including part shrink, part self-promoter and part coach. It's not easy being a coach especially the kind that can effectively communicate with fewer, rather than more words, to coherently get their point across in a way that the receiver of the info can with pinpoint accuracy execute as the coach intended.

On the front, this may sound like any easy proposition, but believe me it isn't, especially if you’re a fake trainer. You'll know if you have a fake trainer when they're trying to explain how to do an exercise, and they end up confusing you more than someone who's disoriented.

It can be a very simple process once you develop a template by which all exercises can be explained. The common denominator for the explanation of all exercises is to build from the ground up, meaning to 1. Identify the exercise.2. Explain foot placement, narrow, shoulder with, or wide 3. Identify what the exercise is. 4. Explain what body part the exercise targets. 5. Explain what the starting point is. 6. Explain finish point. 7. Execute exercise

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Best, The Truth Talker (Leo Costa Jr)

4 Carbs You Can Eat Every Meal Without Gaining Weight

Another fake expert on Google makes a half-witted claim. You got to be kidding me. This is becoming a nasty little habit with Google's trainers giving inaccurate or incomplete information. So, let me get this right, these four carbs you can eat at every meal without gaining weight. If so, this is fake food, otherwise the information this Google trainer is giving is false. The real issue I have is this misinformed rookie is leading people down a road of frustration, and Google thinks this is acceptable. 

To be clearer, the four carbs in which this fake trainer is referring are in the berries family, which typically are the highest in fiber. So, based on that fact, this trainer is extrapolating that you won't gain weight if you eat those four carbs. Really? How about if you eat too many of those high fiber carbs, then what happens? I'll tell you, you gain weight, period.

Perhaps I'm being too anal, I mean I've been called worse. Let's give the fake trainer the benefit of the doubt. Maybe they were only allowed so many words for the article, but that doesn't mean they couldn't have written a more accurate article, assuming they were articulate enough. Honestly though, I must give this trainer kudos for getting his inaccurate info on Google, but seriously, it really does crack me up that a twenty something year old green horn thinks he knows what he really is talking about. Albert Einstein said it best... "The only source of knowledge is experience". Enough said.

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Best, The Truth Talker (Leo Costa Jr)

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.

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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?

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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.

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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.

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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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Best,

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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Best,

The Truth Talker (Leo Costa Jr)