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Renata Costa

Renata Costa, AKA (@renatinhafcosta) is a Brazilian fitness model, strength and conditioning coach, and specialized nutritionist.

From a young age, Renata showed an interest in building a strong and lean body. This interest continued to grow over the years, leading her to start a career in the fitness industry.

After graduating with a masters degree in Physiology, Renata started working as a personal trainer and fitness model. She also began uploading pictures of her sculpted physique online – attracting a huge number of followers throughout the years.

By 2017, Renata became a global fitness sensation. With her strong and fit body, she’s inspired countless men and women to enter the gym and build their very own physique of greatness.

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“One day, you will look back and see that the problems were actually the steps that led you to victory! I am very grateful to all achievements and thank you to all who accompany me.”

Athlete Statistics

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“Sometimes I make a fool of myself, I may seem naive, sometimes I’m too good to people… do not abuse my good will!”

Accomplishments

• Boutique Owner
• Fitness Superstar
• Strength and Conditioning Coach
• Nutritionist

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Renata Costa’s fitness transformation before-after.

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Training

Looking at her curvy physique, it’s clear Renata trains extremely hard to maintain this form year-round. Training every single day of the week, Renata only takes a break when she’s sick or when she’s on a vacation with her family.

Her gym sessions last between 60-90 minutes, with each workout focusing on the different muscle group. Here’s how a week of training looks for Renata;

• Monday: Legs (Focus on Quadriceps)
• Tuesday: Shoulders
• Wednesday: Arms
• Thursday: Back
• Friday: Chest
• Saturday: Legs, Calves (Focus on Hamstrings)
• Sunday: Abs or Rest

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“During my training, I identify and set goals, and I always challenge my own limits. It’s very important to challenge yourself if you want to grow.”

Nutrition

Fasting in the Morning

One of the first things Renata does upon waking up is drinking a full glass of water. Sometimes, she’ll also squeeze half a lemon into the glass to help remove toxins from her body.

After drinking the liquid, Renata ‘fasts’ for an hour, meaning she won’t eat anything during this period. This helps her burn fat faster, alongside maintaining a healthy pH in her body.

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Balanced Dieting

Generally, Renata includes healthy and nutritious foods in her diet. Such as;

• Dark Leafy Greens
• Fish
• Venison
• Brown Rice
• Cranberries
• Egg Whites
• Avocados
• Nuts

However, there are also occasions where Renata allows herself to indulge in something less healthy. This includes french fries, hamburger, and chocolate cake.

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Supplements in Renata Costa’s Stack

• Whey Protein
• BCAAs
• Vitamin C
• Magnesium
• Zinc

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What we can learn from Renata Costa

Developing a passion for weightlifting from an early age, Renata Costa has always worked hard to pursue her ambitions in fitness. She was never afraid to go beyond her “comfort zone.” Thanks to her mindset, Renata grew in both her career, and life – setting an example for everyone to follow.

One lesson we could learn from Renata Costa is to always try to make a positive impact in the world, no matter how big or small.

After reaching her personal goals in fitness, Renata switched her focus from herself to others. Working as a personal trainer and nutrition expert, she’s helped a huge number of people achieve their ideal body.

With the same mindset, you too can realize your own goals in fitness, and perhaps help others in doing the same – just like Renata Costa did.