Pros And Cons Of Supplements

The fitness and supplement industry has bombarded us with advertisements and have recorded 122 billion in sales as of 2016. That number is expected to grow up to 278.02 billion by 2024, at a CAGR (compound annual growth rate) of 9.6% from 2016 to 2024, according to a report by Grand View Research, Inc. Yea and we’re talking billion with a B. That is insane!

Now the big question is, what are the goods and bad of supplements? Well in my opinion, it depends on your goal, health status and what you’re looking for. Technically you could get gains without supplements but I do believe they have their part and can help speed up the process.

Let’s take a look at the pros and cons here…

Pros

Helps speed up results
Depending on what you are looking for and what you purchase, the results can be introduced a little faster. A main reason for this is because of most common supplements holding an ingredient blend for recovery. For example BCAAs (Branched Chain Amino Acids) hold ingredients such as L-Glutamine, L-Leucine, L-Isoleucine, L-Valine and so forth. These are ingredients that can help in regulating the blood-sugar levels, promote the recovery of muscle and bone tissues, as well as the production of growth hormone. So they can add some nice benefits there.

Quality supplements are gold
Ask anyone who has been with the same supplements or company for a long time. Quality supplements and service are a great combo. When you get taken care of and are happy with how the products work and taste, it commonly ensures you that your purchase was worth it and they will continue you deliver good products with a high quality service as well.

Correcting nutrient deficiencies
For some out there, supplements are best to help with nutrient deficiencies. An article I read says “One analysis of US national survey data (National Health and Nutrition Examination Survey 2003-2006) found that children and adults with high intakes of added sugars (>25% of energy intake; the upper limit recommended by the National Academy of Medicine) had lower dietary intakes of several micronutrients, especially vitamins A, C, and E, as well as magnesium. An estimated 13% of the US population have added sugar intakes above this cutoff level for added sugars and may be at risk for micronutrient inadequacies.” This is alarming, not only are our eating habits falling drastically and have been declining each year more and more but this type of habit leads to vitamin and nutrient deficiency. That can lead to a number of things, mental health being one big one. Mental health such as anxiety and depression can really be triggered by nutrient deficiencies. Another part of the article mentions “Very low dietary intake of a vitamin or nutritionally essential mineral can result in deficiency disease, termed micronutrient deficiency. Micronutrient deficiencies, especially iron, vitamin A, zinc, iodine, and folate, are prevalent in the developing world, affecting an estimated 2 billion people worldwide. They are a major contributor to infections and associated with severe illness and death”

Now let us look at some cons…

Cons

Bye bye money
As you seen in the opening paragraph of this article, the supplement industry has definitely made its way into our wallets. Some places you go, you’ll see supplements for higher prices so if you do want supplements go somewhere where they have a good price on them or look for deals going on. Bodybuilding.com and MuscleandStrength.com always have some pretty good deals. I get most of my supplements from MaxEffortMuscle.com which also runs quiet a few deals.

Not the same as real food
There is no way around this one. Supplements are just that, they supplement the body. They are not whole nutrients from real food. A lot of dietitians and health experts will say that you can’t get the type of nutrients whole foods offer from a supplement, I agree. Whole healthy food is numero uno.


Some supplement companies aren’t 100% truthful with the ingredients
An article I read revealed that “calorie counts on food labels, for example, can be off by 20% in some cases and still be in compliance with FDA regulations.” FDA stands for Food and Drug Administration.

With that being said, another article says “The FDA is not authorized to review dietary supplement products for safety and effectiveness before they are marketed. The manufacturers and distributors of dietary supplements are responsible for making sure their products are safe BEFORE they go to market.” I wanted to include this to give some background information on the FDA because it seems like they always get a bad rep. However when a supplement contains an ingredient that is new to the market, the FDA must be notified by the supplement companies manufacturers about it. The FDA will review the ingredient for safety, not effectiveness which is something that stuck out to me.

Conclusion
In my personal opinion, I enjoy supplements and believe they surely have their place depending on a couple factors. I wouldn’t solely rely on supplements to get you to your goals but think of them as a helping hand, aiding in recovery and other small task that can make a huge difference.

Whatever you decide to do, supplements or no supplements, I would do some research and talk to someone that has knowledge on supplements, vitamins and nutrition such as a registered dietitian or a doctor. Make sure you check with your physician and ensure you are all good to start any diet plan or taking any supplement.

Thank you for reading todays article, I hope this helps you! If you have any questions, please feel free to reach out to me and I would love to help you out.
-Alex Costa-

Additional resources:
-healthresearchfunding.org
-https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview

How to Shovel Snow Properly

There are about 11,000 injuries due to shoveling snow each year. A lot of back pain/injuries from incorrect movement patterns when shoveling are drawn from that number. I want to help by teaching you how to shovel properly so you don’t have to suffer any pain during the winter! .Share this so you can keep your friends and family clear of back pain this winter season!

5 Health Benefits of Eating Avocados

Where my avocado lovers at??

Avocados are such a great food to use in your diet, at least in my opinion. They have so many health benefits so I wanted to share 5 awesome benefits to enjoying an avocado!

Avocados are high in fiber. This helps with your digestive health and helps process foods as they break down in your bowels.

High in potassium. We hear all about this but what exactly does that mean? Yes it can lead to less muscle cramps for athletes but thatโ€™s not it! It can help build muscle as protein gets broken down. It helps with blood pressure, muscle strength and bone strength. I could go on and on but you get the point, get that potassium in!

Avocados are high in fat…healthy fat that is. Avocados contain monounsaturated and polyunsaturated fats which aid heart health as well as healthy brain function.

Healthy eyes! This one was a new one for me. Studies have shown that avocados contain something called lutein and zeaxanthin which helps to keep your eyes healthy as we age.

Avocados can lower blood pressure. Cardiovascular disease as of 2018 takes a life every 38 seconds. This is insane and a big portion of the reason is what we are eating. Foods such as avocados can help reduce blood pressure but I also highly recommend some kind of daily activity or exercise and a diet such as the DASH diet. For more information on this topic, please feel free to reach out to me and ask me any questions. I will answer what I can but a registered dietitian will have the answers as well.

Next time you stop at the store, grab some avocados and make healthy guacamole or slice it up as a snack. You will be consuming a high quality food and may experience some of these health benefits! Share this with someone that needs to see this!

-Alex Costa-

Sources:
https://www.heart.org/-/media/data-import/downloadables/heart-disease-and-stroke-statistics-2018—at-a-glance-ucm_498848.pdf

https://www.foodnetwork.com/healthyeats/recipes/2014/12/5-surprising-health-benefits-of-avocados

Get You Some NEW MERCH!

Yo, hope everyone has had a great week and is starting their weekend off strong! If you didn’t know, I released NEW MERCH this week and the pre sale is going on until the 28th of February. I have the page on the website for you to place your order. Click this link and it will take you straight to the pre sale page:

PRE SALE (GET MERCH HERE)

Here is the items I have out. The pre sale page will have the pictures of the back of the apparel on there. Go place an order or if you live locally around me, message me and I’ll get your order placed and give you a total.

switch offyour lights for earthhour

Thank you for all of those who have already placed orders! I sold a lot the first day, so get yours today and rock some of the most comfortable clothing you’ll ever put on!

Have a great Saturday, much love!
-Alex Costa-

SUPER BOWL SUNDAY

Super Bowl Sunday Workout

Super bowl Sunday๐Ÿˆ๐Ÿˆ๐Ÿˆ
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Here’s an entertaining workout for those who get bored with the game๐Ÿ˜‚ hopefully there are a lot of turnovers and sacks cause I’m in it for the food haha
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Hope everyone has a great night watching the game and has safe drives home from wherever you are. Please don’t drink and drive. By doing that you are not only making one of the dumbest mistakes of your life but you are putting your life in danger as well as others who don’t deserve to deal with that. Sorry for having a serious moment but I know it’s a big event and the bars will be packed. With that being said, have fun and go eagles!!

Throwback Thursday

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Throwback Thursday with my dude Wes, one of my close friends.

This was a couple years ago, probably one of the best shapes I’ve ever been in. I was weighing in around 153-155. This was the biggest and most lean I’ve ever been. Also strongest. There was a lot I was doing to help but one thing that was a main source was my training partner.

Having a training partner is a huge key to success. That or a trainer. Someone who will push you to the next level. If there was one thing I had at that point, it was a solid training partner that would push me to be better in the gym and out.

I currently don’t lift with anyone and sometimes that’s just the way it is. Not a lot of friends like waking up early each morning. So if possible, grab someone that will better you and get to work ๐Ÿ’ช๐Ÿผ

Workout Wednesday (LEGS)

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It’s HUMPPPP DAAAY! I got a good one for you!!

Unless you hate legs, then you probably won’t do this one…

You should still try this cause there is nothing like a good ol leg day.

So let me explain how this one will work. We are starting with a back squat to front squat. You have 5 sets of 6 total, 3 each variation. So you will get under the bar and un-rack it, walk it out, do 3 back squats then re-rack it. Now don’t walk away just yet, as soon as you re-rack it, set it up for a front squat and bring that baby back out for 3 reps. After you complete those 3 reps then rack it and grab a drink, you have just finished one set.

Afterwards, we have a super set of stiff leg deadlifts with dumbbells and sissy squats. If you don’t know how to do these, click on the exercise link above or go to the Vault of Gainz page to see my exercise library.

Next we have leg press. We are tackling 100 reps with as little rest as possible so try getting as many reps done as possible each time until you reach 100. Don’t load the leg press so heavy you can’t do 10, load it accordingly. 1-2 plates on each side is plenty.

Time to finish off with calves. We are staying at the leg press for this. We will do 3 sets of 30 reps, 10 will be with your toes pointed inward, 10 with your toes pointed straight then the last 10 will be with your toes pointed outward. This will help to work all angles of the calf.

After you can finish with some cool down stretching or some walking lunges. This workout will give you a pump and a challenge so bring your A game for this one!!

Hope you have a great day!!
-Alex Costa-

Trivia Answer

Yesterday, I put up a trivia question that probably looked quite random but here is why it is health related…

The answer:

Kiwi Bird

Yes the bird in yesterdays trivia question is called a kiwi bird! The bird received the name because of it’s look. Having the appearance that represents a kiwi. This bird is wingless so it stays on land. It is also about the size of a chicken.

Now for the fruit. Kiwi is an excellent source of potassium, vitamin C,E,k, fiber, and more! This fruit can actually help with bone health as well to create a more dense and strong bone. With it being rich in fiber, this means it can help your digestive track. Potassium, as a lot of us know is great for relieving and preventing muscle cramps. However, I recently learned that it is very important for more reasons than just that. It also is good for your heart health.

Long story short, grab some kiwi’s and throw them into the fruit you eat. They taste great and offer some awesome health benefits!

 

That raps up today’s post. I will be dropping some more knowledge next week! I appreciate everyone that has been coming to view the website. I also appreciate my new followers, thank you for the support. I hope you all have a great weekend!!

-Alex Costa-

1 on 1 Online Training SALE

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So with it being the beginning of a new year, I want to help you out! I am doing a very limited time sale for my online training service!

I am offering you all of the following:

  • 6 week personalized online program to match any goal whether its weight loss, muscle/strength gain or speed & agility!
  • Costafitness Stretching Packet
  • 3 Check-ins with me via email
  • Email access to ask questions

All for only $50!!

All you have to do is fill out the registration form here below so I have an idea of what your goals are. From there, you will be emailed about if you are accepted to train in my online programming. After that, a payment will be collected then the program will be in the process of being designed.

 

Why try training with me?

I am a certified trainer with 3 certifications behind my name and have logged countless hours of studying the game. I have worked with some of the best in the game and learned methods to match your goals. I know it can be hard to trust someone you have never worked with so please feel free to ask me questions through my email and I can help you out! Email me at :

Costafitness1@gmail.com

Deal will end on the 5th at noon

SPOTS MAY BE LIMITED SO ACT FAST BEFORE THEY FILL UP!

Thank you for your business, I appreciate you and can’t wait to work with you!

FREE FITNESS PROGRAMS!!!

As of last night, I released 2 training programs to give you something that you can work on! I have one for both males and females! Please go check them out and share them with your friends and family! I spent a lot of time on these, especially Operation Bulk X. I hope it helps you get started on some of your goals! It will definitely help you transform your health.

*They have a built in exercise library so you don’t get confused on exercises!

 

Step #1) Go to the “Menu” button at the top of the website

Step #2) Click on “Workout Programs”

Step #3) Choose whichever program you’d like to start

Step #4) Download the PDF to your phone or computer so you can quickly access it at the gym!

 

Click HERE to go to workout page

Hope everyone is having a great day!! I will be putting up more content and videos to help you through the programs!

-Alex Costa-