Ericcinho - Podcast Details

Shows

The Real Fitness ShowThe fitness transformation hierarchy feat Alex Gamble - TRF 98What's the most important thing for you to transform? What should you focus on? Nutrition? Workouts? Recovery? Supplements? Cardio? Many people want to achieve a long-lasting transformation, but where should they start? How much is too much? How little is too little? In this week's episode Alex Gamble, one of the top transformation coaches in Australia shares with us his top insights in body recomposition and deconstruct the different parts of it so you can know exactly what to focus on right now, what not to worry too much yet, a...2023-01-0238 min

The Real Fitness ShowBuilding Lean Muscle, What No One Tells You - TRF 97The most researched fitness question online is "How to lose fat?". And there are many ways, but you probably didn't think about putting on muscle as one of them, right? Well, it is, in fact, one of the best ways to lose fat. If that doesn't pick your curiosity about this episode I don't think anything will so I'll leave it there! This week we unpack everything you need to know about building lean muscle, the dos and don'ts, and the forgotten factors.Let's build that muscle!2022-12-1429 min

The Real Fitness ShowWhy you shouldn't track your macros - TRF 96Tracking macros is a great way to see where you’re at any point of the day with your nutrition, however, if you’re a normal person with many different duties and responsibilities, trying to hit your kcal, protein, carbs and fats goals for the day can get tricky. If you’re looking to compete in a bodybuilding show, or you have a game at 5 pm and you want to be at the absolute top of your game, paying attention to how much carbs you eat is almost mandatory. However...2022-12-0812 min

The Real Fitness ShowDefeating the final boss - TRF 95Have you ever wondered how come some people have so much discipline? You see those Navy Seals, those Elite Athletes, those top Earners with ridiculous work ethic... How do they do it? How is it possible to be that disciplined when you struggle to be consistent with just a handful of weekly workouts and sometimes it gets more challenging than expected? If you ever felt like that, I feel you. I did too. So that's why in this episode I want to show you the key to develo...2022-12-0113 min

The Real Fitness ShowHoliDAYS - TRF 94Can you go ham on Thanksgiving, Christmas, New Year, etc, and still make progress? Absolutely. Then how come the majority of the people do it and end up fatter, more sluggish, and with less energy in January than in October? Because there's a caveat to it. And no, it has nothing to do with restricting your drinking...Or to limit the gravy...Like I always say, is all about working smarter ;)So if you happen to see this episode on Thanksgiving, or on Christmas Eve... defi...2022-11-2419 min

The Real Fitness ShowWhy Starting Next Monday Is A Lie - TRF 93If you've ever procrastinated on starting something and told yourself it'll be better if you started on X date... You're normal. But in this podcast, we're aiming to be exceptional so in today's episode, I'll show you how you can avoid lying to yourself about starting something important for you on X date. 2022-11-1608 min

The Real Fitness ShowIs fitness really a priority for you? feat Mark Avens - TRF 92Career, relationships, kids, duties... Who has time to exercise? We've been taught that working out and taking care of ourselves is a selfish thing to do. Because the last time we did it was in our 20s purely because we wanted to look great and... well, get some action lol. But fitness is not selfish at all. In fact, taking care of your health and fitness is probably the most selfless thing you can do. Do your kids deserve a half-ass version of yourself? Does your partner deserve a half-ass versi...2022-11-0239 min

The Real Fitness ShowAre you really plateauing? - TRF 91You've been putting in the work...Following the plan... Trusting the process...But for some reason, the scale is not moving. Why do you always have to plateau? And most importantly, what do you do to escape it? This is a conversation I recently had with one of our members on how people approached weight plateaus and I think will offer you an interesting mindset switch that might help you avoid plateauing all together ;) 2022-10-2813 min

The Real Fitness ShowSeparation Season - TRF 90Over 70% of weight gain happens during the holiday season. Every year, thousands of people will gain weight in the last weeks of the year. It all starts with a cheat meal because “Hey, I deserve it, after all my work!”, and ends up with a “Screw it, I’ll just start back up in January”.If this has happened to you before, no worries. You’re normal. But here’s the thing: the holiday season is the best opportunity for you to get ahead! You have the opportunity to do what others won’t so y...2022-10-1917 min

The Real Fitness ShowGive yourself the opportunity to transform ft Thomas Whitehead - TRF 89Your environment can pretty easily dictate your results. Thomas felt he was getting dragged into a lifestyle that was holding him back.He saw everyone else going in a direction he didn't want his life to go. So he had to take a 180-degree turn. In today's episode, we're gonna discuss how you can give yourself the opportunity to actually change, and achieve a transformation that you get to maintain for the rest of your life. 2022-10-1335 min

The Real Fitness ShowDominate Your Workspace ft Reece Hallard - TRF 88I like to say that people start a fitness transformation because of the physical benefits and they stay because of all the other benefits. Reece has devoted his career to helping busy driven professionals utilize fitness as a way to increase their productivity, get more energy and ultimately show as a better version of themselves for their loved ones. And that's because fitness can be much more. Your confidence, your energy, your focus, and even your libido are dictated by your fitness. And that's what we discuss in today's episode, how you...2022-10-0730 min

The Real Fitness ShowThe reward is on the extremes feat Akash Vaghela - TRF 87Have you ever wondered how it would feel to be completely shredded? Or how far could your body go if necessary? What about what's your maximum potential as a person? Akash believes the real reward is on the extremes, not because of the prize itself, but because of the lessons, you can learn there. Akash Vaghela is an author, entrepreneur, and coach, with 12+ years of experience in the health and fitness industry. In 2017, he founded RNT Fitness, the world’s leading online body transformation program for high performers that ar...2022-09-2834 min

The Real Fitness ShowAre you living in the gap or in the gain? - TRF 86No matter where you are in your fitness journey, you still have a journey in front of you, and you've already accomplish something. And at any point in your journey, you can choose to focus on how far are you from your goal or how far you've come. And that can critically impact the way you progress moving forward. 2022-09-2313 min

The Real Fitness ShowHow to boost your willpower - TRF 84Research has shown that people with higher levels of willpower earn more money, make better leaders, and are generally happier, and healthier. And even tend to live longer and have better social and romantic relationships.But how can you increase your willpower?By attacking its enemies.And there's nothing that undermines willpower and self-control like stress.The more stressed you are, the more likely you are to make a bad financial decision, end up binge eating or do something you'll regret.But here's the caveat: Having a stressful life...2022-09-1612 min

The Real Fitness ShowWhat do you hate more? - TRF 83In life, there are many times when we have to do stuff that we don't want to do. Like maybe working out when it's cold outside. Or saying no to that extra drink. But... In many cases those actions that we hate will prevent us from having to face something that we hate even more: Being overweight. Not having energy. Have bad news from your doctor. Etc. So in this episode, we talk about what tradeoffs you need to make in terms to escape from the...2022-09-1410 min

The Real Fitness ShowA simple strategy to guarantee success - TRF 82A lot of people only work out when they feel like it. Many people only work out when they feel like it or when they convince themselves to do it regardless. Very few people do work out every time they're scheduled to work out. And the same thing happens to eating healthy, sleeping enough, and any other activity that's gonna put you closer to your fitness goals. How can we become part of the last group? Even if we don't have a monk-like discipline? That's what we tañl about...2022-09-0713 min

The Real Fitness ShowHow to get in Shape in September (Recovery Edition) - TRF 81September is among us and that means that there are 2 main deadlines in front of us:Thanksgiving (or the holiday season) and 2023. Now many people every year start September thinking: "This is the year"But the truth is, that just like in January, those wishes are short-lived. That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.It comes down to 3 simple things, and we'll break them down one per on...2022-09-0209 min

The Real Fitness ShowPt 2 of How to get toned for September (Nutrition Edition) - TRF 80September is among us and that means that there are 2 main deadlines in front of us:Thanksgiving (or the holiday season) and 2023. Now many people every year start September thinking: "This is the year"But the truth is, that just like in January, those wishes are short-lived. That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.It comes down to 3 simple things, and we'll break them down one per on...2022-09-0111 min

The Real Fitness ShowHow to get in Shape in September (Workout Edition) - TRF 79September is among us and that means that there are 2 main deadlines in front of us:Thanksgiving (or the holiday season) and 2023. Now many people every year start September thinking: "This is the year"But the truth is, that just like in January, those wishes are short-lived. That's why I wanted to give you a little bit of a blueprint on how not to do this and make sure you achieve a great transformation this time.It comes down to 3 simple things, and we'll break them down one per on...2022-08-3109 min

The Real Fitness ShowTop 5 Fat loss Myths - TRF 78The Internet and the "fitness industry" is full of BS. A lot of confusing information and influencers telling you what worked for them. You can spend hours and hours searching the web for tips, and then hours and hours testing those methods just to get discouraged by the lack of results. But today we're gonna get into the facts: Are these myths real? What's the truth behind them? How can you make sure what you do is actually effective? Some of them might surprise you ;)2022-08-2423 min

The Real Fitness ShowWhy you're not losing fat - TRF 77You've been dieting for a long time. Eating on a calorie deficit. Getting your workouts in.But still not losing fat... What's going on? Is there anything wrong with you? Don't worry, there's nothing wrong. In fact, this is actually what happens to many people who start a fitness journey. And there's a simple explanation and a simple way to fix it. That's what we go over on today's show so if that's you, this episode is your breakthrough. 2022-08-1721 min

The Real Fitness ShowWhat to focus on to transform - TRF 76The internet is full of information about fitness. And most of that information is contradictory.What's the best diet? What's the best workout plan? What should you focus on? With so many blogs, youtube channels, influencers, researchers, etc. it can get overwhelming. So in this episode, we debunk the things you should be looking at while starting a fitness transformation and how you can make sure whatever you do is actually effective for you are. 2022-08-1019 min

The Real Fitness ShowFrom Sedentary to Fit ft Arturo Elizarraraz - TRF 75Arturo had been sedentary his entire life. He was always overweight, but he was used to it. After a vacation, he stepped on the scale and was heavier than ever. He was at a point where he needed to do something. And he joined The Shirt Off Project. The craziest thing is not the 40lbs that he lost in 3 months... Not even that he took his shirt off in public for the first time in his adult life...The craziest thing about his transformation is...2022-08-0343 min

The Real Fitness ShowEat More Food to Lose More Fat - TRF 74The common advice if you want to lose fat is to move more and eat less, right? Well, that is not true. Eating less food does not mean that you're gonna lose more fat, and this misconception is what causes a lot of people to get frustrated with their fitness industry. They eat less, they cut out their favorite foods, and still, the fat looks at you almost mocking your efforts. You shouldn't be hungry during your fitness journey.In fact, being hungry can hold you back...And...2022-07-2716 min

The Real Fitness ShowIf you have clarity, you'll have results feat Jared Muscarella - TRF 73Jared had tried different online programs before. And he was, to say the less, disappointed.But he got to a point where he needed to do something cause he wasn't feeling like himself anymore and even his coworkers were commenting on it. So he reached out to me to inquire about the Shirt Off Project and we started working together. And now, Jared has become one of my favorite transformations for a couple of things: First of all, when he first started, our war horse was getting the workouts done...2022-07-2044 min

The Real Fitness ShowMake Progress even on summer time! - TRF 72Summer is among us. And that means barbecues, pools, beaches, parties, time off... And sadly, for many people, the place where their progress comes to die. But you're a real fitness show listener, and that ain't happening to you. That's why I bring you today the best practices to make sure you not only maintain your progress during the summertime, but that you do it in a way that allows you to enjoy the summer to it's fullest. 2022-07-1317 min

The Real Fitness ShowGolf Professional Transforms His Body feat John Bierkham - TRF 71Even as a golf professional, John wasn't happy with his physical shape. By every standard, he was very active, but his body just wasn't reflecting it. And as a coach himself, he wanted to get his physique back in check to make sure his presence improved. When he reached out to me, we didn't know each other, and, as he confesses, it was a leap of faith to wire some money to a guy in Spain that said could get him to take his shirt off with confidence. Fast forward 7 months, John has bec...2022-07-0631 min

The Real Fitness ShowTrain Like A Real Athlete ft Eric Bach - TRF 70Stop doing crazy movements and with chains, bands, Bosu balls and your eyes close. Even if you saw Derrick Henry doing it. That's not how athletes train and that's not how they got to the level and the physique they're at. Even if that's all some of they post in social media the truth is this: Any high level athlete is not looking for better methods to get better. Is looking for ways to get better at the fundamentals. Every weight loss diet is fundated on one thing: A caloric deficit....2022-06-2927 min

The Real Fitness ShowGet a boxers physique without getting hit on the face feat Lloyt Ellett - TRF 69Want a physique like Rocky Balboa? Or maybe you're more a Michael B Jordan Fan? When you look at boxers (and now I'll talk about real boxers, not actors), in many cases you think about the movies. You think about the never-ending hours of running, the hits, the knockouts, and the bleeding. And then you look at their body and think "We'll, they deserve it". But what if I told you that you can achieve a pro boxer's body without having to go through all that suffering? In today's episode my frie...2022-06-2330 min

The Real Fitness ShowHow to hit your protein goals - TRF 68If you're trying to achieve a fitness transformation, chances are that hitting your protein goals is one of the hardest things for you. At least it is for most people. But it doesn't have to be that way. In this episode we go over the best strategy to make sure you hit your protein goals every single day and that you stay ahead of your goals 2022-06-1524 min

The Real Fitness ShowHow to never miss a workout again - TRF 67If you struggle with consistency most likely because of this:It is easier for you NOT to do what you said you were gonna do, rather than actually doing it. Setting systems to make sure that what you're supposed to do is not only the easier option but also the most pleasant is one of the best cheat codes to dominate consistency, whether that's with workouts, meal preping, tracking, or any other fitness or non fitness related task. If you can set up a system that "forces" you to workout, or you'd have to...2022-06-1509 min

The Real Fitness ShowHow and when to use intuitive eating - TRF 66Intuitive eating is a hot topic these days. Many influencers and fitness professionals are promoting it and sharing it as the ultimate way of sustainability. But is that true? And most importantly, should you use it now? In this episode we go over what exactly (a well done) intuitive eating is, what are the pros and cons and when and how should you use it. 2022-06-0814 min

The Real Fitness ShowThe Secret to a Faster Transformation - TRF 65You want to transform your body and your life. You're putting in the time, the effort, the research, and you're eating right, sleeping, even maybe already hired a coach...But your results seem to be very very slow. That's probably because you're missing the last piece of the puzzle, as a recent Study from the American Medical Association has shown. And that's what we discuss in this week's episode, so check it out if you want to have a faster and better transformation! 2022-06-0121 min

The Real Fitness ShowHow to Manage Stress Efficiently - TRF 64We all deal with stress to some degree. And the thing is that stress is not necessarily a bad thing. It is actually physiologically necessary for us to make progress. It helps us build muscle, lose fat, learn, get promotions, attract our ideal partner, etc. But an excess of unmanaged stress can also be super detrimental. It's been shown that chronic stress is one of the main drivers of diabetes, heart diseases, high blood pressure, and many other medical conditions. So how can you properly manage your stress levels so yo...2022-05-2520 min

The Real Fitness ShowKeys to Metabolic Adaptation and Fat Loss feat Braydon Barret - TRF 63In the very first episode of The Real Fitness Show Braydon Barret and I discussed the data on metabolic adaptation, how your body regulates its metabolism as a thermostat, and how you could use that to drop fat faster and at higher kcal levels. But, new evidence has come up and it turns out the metabolic adaptations, while accurate, is a lot more limited than many of us thought. So in order to throw in some light on this topic, we had our first-ever guest come back into the show to talk about this new ev...2022-05-1844 min

The Real Fitness ShowWhy it is impossible for some people to progress - TRF 62There are always guys who can never progress no matter what they do. They show up, work hard, and are consistent, and even with all of that, they fail to turn their efforts into visible results. Why does that happen? Can it be fixed? That's what we go over in this week's podcast episode of The Real Fitness Show to make sure that you never get to that situation, and if you're already in it, you learn how to escape it!2022-05-1119 min

The Real Fitness ShowFrom Skeptic To Huge Progress feat Jake Werner - TRF 61Jake was a skeptic.Not my words, his.He told me that in our first call together. Everything sounded too good to be true.He had tried many different things before, watched youtube videos, and even tried a personal trainer in the past.He was putting in the work, but for some reason, he couldn’t figure out why he wasn’t dropping body fat.And that was demotivating him.So when he told me he wanted to join the shirt-off program he made it very clear that...2022-05-0420 min

The Real Fitness ShowHow to get Six-Pack Abs Scientifically Proven feat Brandon Hale - TRF 60Getting a six-pack is the ultimate goal of many guys getting into their fitness journey, but sadly, the internet is full of really poor advice on how to achieve this and the common knowledge in this matter is also super misleading. You probably were taught that you need to do a bunch of crunches, sit-ups, and planks to activate your abs and get them to pop right? Well in this episode I'm bringing abs expert Brandon Hale to tell us how scientifically to achieve a six-pack and what are the do's and don'ts of achieving a si...2022-04-1345 min

The Real Fitness ShowBecoming The Person You Want To Be feat Marcus Mackay - TRF 59Becoming that higher version of you that you've always wanted to be sometimes can feel like a utopia. And Marcus Mackay, award-winning health and performance coach, knows a thing or two about it. Marcus' relationship with health and fitness wasn't always a love story. Over his college years, he battled with anxiety, alcohol, and drugs usage and was really falling short to meet the standards that he had set for himself. He didn't feel like his life was in the right path and he had the urge to do something about it. ...2022-04-0634 min

The Real Fitness ShowThe Key To Make Progress In Any Situation with Charlie Johnson - TRF 58Life can be tricky sometimes. And sticking to a routine is one of the biggest challenges for the majority of guys trying to achieve a fitness transformation out there. Work, family, friends, kids, travels, duties, parties, weekends... you name it. Not everyone has it as easy as a fitness professional who can dedicate his life to getting in shape, right? Well in this episode, Charlie Johnson, a top 3 coach in the world by the Forbes Magazine, shares with us the best tricks and strategies to get a fitness transformation for those who don't hav...2022-03-2854 min

The Real Fitness ShowYou’re not on a calorie deficit and here’s why - TRF 57"Eric, I've been on a calorie deficit for over 2 months and I still can't lose fat"This is one of the most common comments I get on social media. And the answer to it is really simple. You're simply not in a calorie deficit. Don't worry, we've all been there. It can look like you aren't eating a lot and that you're doing all the right things, but being on a calorie deficit is not about eating less (heck you can be in a calorie deficit by eating more!), but is about consuming fewer calories t...2022-03-0915 min

The Real Fitness ShowGet Over the Afternoon Slump - TRF 56Nod if this sounds familiar: You had a great productive morning but all of the sudden, out of nowhere, you start feeling sluggish after lunchtime and for whatever reason you just can't get anything done in the afternoon. Your energy levels are on the ground and you just want to take a nap. If this has ever happened to you... Welcome to the club. Getting over the afternoon slump has been one of my personal projects lately and I gotta say that I've found a strategy that has been working for me, and tha...2022-03-0313 min

The Real Fitness ShowStop Subtracting From Your Lifestyle - TRF 55The main reason the majority of the people can't stick to a fitness journey is that they believe it is all about subtracting: Stop eating thisStop drinking thatStop doing itAnd I get it, it can get super frustrating. But there's a better way and in this episode, I want to share with you how you can achieve a long-lasting fitness transformation without stopping doing the things that you love. 2022-02-2314 min

The Real Fitness Show3 Keys to Your Transformation That You Won't Find Online - TRF 54Internet is a GREAT tool for pretty much everything, but when it comes to achieving a fitness transformation it can become extremely overwhelming and actually can give you some wrong understanding of what it actually takes for you to achieve a good transformation. In this episode, I talk about the 3 keys for you to transform your body and life for the rest of your days that you most likely won't find online. 2022-02-1617 min

The Real Fitness ShowThe Right Way to Measure Your Progress -TRF 53"I should be farther ahead" "I've only come this far" "There's so much more than I can do"These are the constant thoughts I need to battle with every week (and I imagine you too) when it comes to evaluating my progress, not only physically, but also in business, relationships, career, etc. In this episode, I want to give you the 2 keys to properly asses your progress and help you keep on pushing for that goal that you have. I bet you know the first one (although is easy to know it and no...2022-02-0919 min

The Real Fitness ShowIncrease your Say to Do Ratio - TRF 52Can you imagine how it would feel to have the certainty that every time you say you're gonna do something, it will happen? How many things could you achieve? How many more levels would you climb? In this episode I want to talk to you about one of my main goals for 2022: increasing my say to do ratio so I can rewire my brain to help me get done anything I say I'm gonna do. And you can as well. 2022-01-1910 min

The Real Fitness ShowStop Moving Weight if You Want To Progress -TRF 51Have you ever seen that guy who's been lifting and going to the gym consistently for years and years, and still looks the same? No one can really argue about his dedication... But something is not clicking. In this episode I'm gonna show you how NOT to be that guy and how to make sure that you are investing your time in the gym and not just wasting it. 2021-12-2217 min

The Real Fitness ShowWhy People Fail At New Plans -TRF 50First of all, thank you for allowing us to go all the way up to our 50th episode! This has been quite a journey and couldn't have come this far without your support. When it comes to getting results, there are many different ways. They're is certainly not a one-size-fits-all. So why is it that many people try a lot of different things and never get results, end up feeling discouraged and quit? In this episode, we talk about why that happens and how you can avoid being that type of person. 2021-12-1519 min

The Real Fitness ShowWhy you shouldn't want a low body fat % - TRF 49That's right, you shouldn't.Every week I get at least a couple of guys asking how can they get to a lower body fat %. As someone who got below 8% last week, there are some truths that I want to share with you today and that I think are being underlooked by the fitness industry. And now that we're talking about unhealthy body fat %, I figured we can also talk about what happens when you're over what's considered a healthy body fat % as well. Hope this helps you want to strive for a r...2021-12-0914 min

The Real Fitness Show3 Hacks to get better sleep - TRF 48If you struggle to have good quality sleep this is the video for you.These 3 hacks have been a real game changer for me and over +100 guys inside the Real Fitness Fam when it comes to improving your sleep performance and waking up way more energized!Another inside look into the @ericcinhofitness social media. Hope this one helps you tremendously! Watch the whiteboard explanation here!2021-12-0605 min

The Real Fitness ShowMy Experience With Restrictive Dieting - TRF 47Man, it was an experience hahaI've been dieting hard for the past 6 weeks to prepare for a photo shoot and it made me reconsider everything I thought I knew about dieting. In this episode, I walk you through my nutritional preparation and the conclusions that I got out of it. 2021-12-0220 min

The Real Fitness ShowWhen should you work out? - TRF 46Morning vs Evening. When should you work out?The ultimate question. In this first inside look, you'll learn how to decide which one is gonna be the best choice for you. Check the whiteboard explanation here.2021-11-2906 min

The Real Fitness ShowHow To Survive The Holiday Season - TRF 45The holiday season is upon us, and this is one of the tougher times of the year if you’re trying to achieve a fitness transformation. Family gatherings, parties, meeting long-time friends, probably bunch of eating out, treats at the house, no regular schedule, etc. It can be a mess. In a good way. And you know what? You NEED to enjoy this time of the year. You’ve been working hard (I assume) and you’ve been making progress. So… what’s the point of working hard if you can’t play...2021-11-2321 min

The Real Fitness ShowTop 2 keys to get huge progress - TRF 44If you're trying to progress... but for real. Not the little wins here and there but the HUGE progress that you look back at and feel like you're a completely different person (for the better). If you want that, there are just 2 keys that you need to understand. 2 questions that you need to ask yourself over and over and make sure you're always on top of it. This is the process that the most successful people in all areas of life follow. I'm working on it, and I think you should get...2021-11-1722 min

The Real Fitness ShowStop Lifting Heavy - TRF 43It cringes me when I walk in the gym and I see guys who have been lifting for YEARS and still look the same. Because I know they are genuinely trying to improve and putting in the effort and the sacrifice, but they're just not doing it in a smart way. There's a difference between moving weight and lifting weights. In today's episode, I want to save you years of working hard without getting results, injury risk, and unfunded bargains. 2021-11-0314 min

The Real Fitness ShowWhat are you willing to trade? - TRF 42Working out is hard. Eating clean is hard.Prioritizing your sleep is hard. Battling illness is hard.Not being able to join your loved ones in physical activities is hard. Not feeling comfortable in your own skin is hard. The fact is: you either do the hard things or you face the hard consequences. Either way you're gonna do something hard. A lot of people would trade their future comfort for their comfort right now, and there's nothing wrong with it, but you need to be aware of what you'r...2021-10-2015 min

The Real Fitness ShowThe Best Supplement (You need this one!!) - TRF 41It doesn't matter if your goal is to lose fat, to build muscle, to maintain, to improve your career, etc. If there's one thing that can skyrocket your results is without a doubt improving the quality and quantity of your sleep. And this is coming from a former 2-3h of sleep per day person, so I know a thing or two about performing with really little sleep. The benefits of sleep are common knowledge (and even then, there are some facts about it that will blow your mind ;)), but getting a good nigh...2021-10-1322 min

The Real Fitness ShowTime Management on Steroids - TRF 40The best workout plan, the best meal prep, the best everything won't help you transform your body unless...You make time for it. In this day and age, a lot of people live stressful lives, that don't allow them to dedicate time to themselves, however, this is the single most important thing that you can do if you want to transform your life. And not only that! If you want to have better relationships, be better at work, and maybe even just have time to do nothing, it all comes down to having th...2021-10-0618 min

The Real Fitness ShowThe Biggest Transformation Hack - TRF 39I always say that there's no shortcut to achieving your goals. And I firmly believe it. But the closest thing to it is this hack: Changing your belief system. Your beliefs can either skyrocket you to the top or keep you stuck underground. There's nothing more powerful, and dangerous than your beliefs. In today's episode, we dive into the ways you can change your beliefs and start arguing for yourself so you can make your fitness transformation a whole lot easier and faster. 2021-09-3014 min

The Real Fitness ShowThe Art of Self Mastery - TRF 38"If when you look at yourself from a year ago, you aren't embarrassed by where you were, you aren't progressing enough"This quote changed my life. Made me realize that is not only about "making some changes", is about completely stepping up in your life year after year. And this is true for your fitness, your business, your career, your relationships, your religion, etc. In today's episode, we go over some of the key elements you need to take into consideration if you want to really achieve mastery in your self-development. Sorry for th...2021-09-2224 min

The Real Fitness ShowMuscle Soreness Explained - TRF 37Unless you can't walk the next day, it wasn't a good leg day, right? For a long time, it's been common knowledge that muscle soreness is the sign of a great workout and that you're gonna be creating some incredible new muscle that week. But that's not necessarily true. The scientific evidence shows something different. In today's episode, we'll dive into what really muscle soreness is, if it's really necessary and how to prevent it or decrease its effects in our day-to-day life and our workouts. 2021-09-1516 min

The Real Fitness ShowIt's either in your favor or against you - TRF 36Momentum. That big word we heard over and over again. But is it really that important? As a matter of fact, yes. The problem with momentum is that until you actually have gained some, the lack of it will weigh like a pile of rocks on you. In today's episode, we talk about the importance of looking for that breaking point where the momentum stops working against you and starts working for you, so you never have to work against it again. 2021-09-0616 min

The Real Fitness ShowStarting Power vs Staying Power - TRF 35One of the biggest diseases of today's society is that everyone gets (a lot of) credit for starting something. But no one gets credit for actually staying at it until he accomplishes his goal. And the problem with this is that, if you just keep on starting, Monday after Monday, month after month, year after year, you'll quickly realize you've wasted your life and you never accomplished anything remarkable. Big goals require time. Require effort. And require you to stick around for enough time so you can actually get some results! In today's epi...2021-07-2813 min

The Real Fitness ShowWhy are you fighting for your limitations? - TRF 34"I'm a big dude", "I don't have energy", "This is just who I am"... Who told you that? For real, when did your "limitations" become something that you couldn't scape from? We live in a day and age when everyone is self locking themselves in boxes of what they're capable and not capable to do. Screw that. You can have control over MANY things. And the majority of your so called "limitations" are within those things. In this episode we talk about how the limitations belief is really holding us ba...2021-07-2119 min

The Real Fitness ShowIs your fitness account healthy? - TRF 33Bad weeks, sickness, travel, etc. All these things are gonna keep on happening to you no matter how long have you been on a fitness journey. So, how can you make sure they don't affect your progress? You need a fitness bank account. And no, it has nothing to do with money. If you want to learn how to utilize this incredible tool to make sure you never regress in your fitness journey, check out this week's episode ;) 2021-07-0713 min

The Real Fitness ShowHow To Get Out Of A Dark Place - TRF 32We all go through dark places at some point in our lives. Some of us just keep falling into them over and over. Some of us just don't ever get out of them. I want to share with you my #1 strategy to get back on my feet when that happens. This is the one that I used to get out of the worst moments of my life, and that has helped me ever since. Learn how to control what you can control when nothing seems controllable. 2021-06-3015 min

The Real Fitness ShowHow To Stay On Track Even On Vacation - TRF 31Summer is here and at this time every year, thousands of guys who had been working their asses off for the entire year lose all the progress and have to start from the square one in September. This is one of the biggest fitness traps out there, and I want to make sure you avoid it. In this episode, we talk about how you can really enjoy your vacations (and even eat your weight in pancakes like I did if you want) while still maintaining your gains and even making some progress along the way. 2021-06-1620 min

The Real Fitness ShowThe Secret of Crypto Fitness - TRF 30The crypto market just had a HUGE crash and a lot of people just sold out of fear and lost millions of dollars. Wait, Eric, isn't this supposed to be a fitness podcast?! Why are you talking about Crypto here???Well, the truth is that this specific event has a valuable lesson that you NEED to apply to your fitness journey, and that's what we talk about in today's episode. 2021-06-0915 min

The Real Fitness ShowThe Key to Your Transformation, Feat Jason Ruda - TRF 29Jason became a member of The Real Fitness Fam 6 months ago and ever since his life has changed dramadically. Not only did he lost a bunch of fat (check out the episode to hear about our experience with the scale lol), but he improved his relationship with food, got more energy, and even gained enough confidence in his body and himself to land a better job. Jason has not only become a role model and a leader in our community, but he's super committed to helping others in numerous ways. He has started different initiatives l...2021-06-0234 min

The Real Fitness ShowLet's Talk Macros - TRF 28Macros here, macros there... it looks like no matter where we look into if you're starting a fitness journey you gotta deal with the macros. But what are really macros? How can we use them in our fitness journey? Is there any specific one that we should avoid? In today's episode, we talk about all this and how to make sure you're making the best progress possible using them. 2021-05-2616 min

The Real Fitness ShowTop 3 Tips to an Effective Workout - TRF 27Have you ever seen that guy who's been working out FOREVER and still looks the same way? That's because working out and working out efficiently is not the same thing. In this episode I give you my top 3 tips on how to have effective workouts, avoid wasting your time, avoid risking your body and MAKE SOME PROGRESS FOR REAL! Oh, and be on the watch for a special bonus tip ;) 2021-05-1918 min

The Real Fitness ShowThe Disease Of Comparison Syndrome - TRF 26"I should be there already" "I should have that" "I'm not where I want to be"We live in a world that's constantly throwing others wins to our face, without giving us any context, and making us think that we're not progressing just because we're not where we want to be just yet. In this episode, we talk about how to be aware of your circumstances without turning them into excuses so you can keep on making progress no matter what roadblocks you have to deal with, and we share the experience of how one o...2021-05-1321 min

The Real Fitness ShowFinding Confidence in YOUR own Journey - TRF 25 Interview in The Strong And Beautiful PodcastEric Sierra traveled across the ocean for a soccer scholarship from Spain to America where he quickly realized he needed to look the part of the American players. Getting so frustrated with his lack of results he turned to work out at the quietest times in the gym because he was embarrassed to work out around his teammates and just felt defeated. He reached a point where he knew he had to make a change and find what really works for him otherwise he would lose his scholarship. I...2021-05-0633 min

The Real Fitness ShowHow To Get Back On Track - TRF 24Why is it so easy to fall off track and so hard to get back on it? One of the biggest problems when it comes to achieving long-lasting results is that we fall off track and then we took too long to get back on it, or worst-case scenario, we never do. In today's episode, I give you some actionable steps to first understand why are you falling off track and secondly to get back to it as quick as possible so you can keep on making results! 2021-04-2815 min

The Real Fitness ShowBreaking Through Limiting Beliefs - TRF 24Who told you you can't become a cover model? Or that you can't become a billionaire? Who told you you can't achieve X? How did you learn that? Limiting beliefs limit what we can accomplish way more than anything else. Way more than genetics, experience, context, abilities... you name it. How can you break through these limiting beliefs and actually rise? Learn how in today's episode ;)2021-04-2117 min

The Real Fitness ShowLies are holding you back - TRF 23One of the biggest reasons many people don't achieve their fitness goals is that they are either so hard or so soft on themselves. Measuring progress is one of the hardest things to do, so in this episode, we go over the key things you need to put in place to make sure that you're actually progressing at the right pace. 2021-04-1415 min

The Real Fitness ShowHow To Take Your Shirt Off With Confidence - TRF 22How's it possible that there are guys who look incredible and still don't like their bodies? In the era of Instagram, there's a lot of people who just want to look good with their shirt off (and with clothes) (aka want to look good ALWAYS). My entire brand is designed around helping guys take their shirt off with confidence, however, a lot of people misunderstand what that means.It's not about looking amazing. Looking great with your shirt off is just a side effect of earning the confidence to take your shirt off. 2021-04-0717 min

The Real Fitness ShowMotivation is for Boys, Habits are for Men - TRF 21One of the most researched keywords online today is Motivation. And motivation is great, but if you need to constantly look for it... there's something that isn't right. In today's episode we talk about why habits are so important to accomplish your goals, and how can you build a habit that actually sticks for the long term so you can get the bests results possible. Solo episode, featuring your host Eric Sierra Marrero.💪 Helping +100 Guys Take Their Shirt Off With Confidence🔥 Creator of The 90 Days Take Your Shirt Off Project➡️...2021-03-3122 min

The Real Fitness ShowCustomize Your Plate, Feat Leonila Campos - TRF 20In this episode Leonila shares with us the insights on how to actually make sure you're getting enough of the right things into your diet. Spoiler alert: Is not about what you eliminate, but about what you add! Follow Leonila on Instagram and Facebook 2021-03-1731 min

The Real Fitness ShowBecome a forever athlete, feat Nicole Gomez - TRF 19Being active or even being an athlete through high school or college is not a guarantee that you will still be active and healthy afterward. The number of former athletes that are out of shape, overweight, and with health problems is consistently rising, and Nicole Gomez is on a mission to fix this. As a former soccer player herself, she knows what it is to "finish your career" and let yourself go. In this episode we cover the principles of nutrition and workout to make sure that, doesn't matter if you were an...2021-03-1039 min

The Real Fitness ShowThe only way to achieve your fitness goals - TRF 18There's only a way to achieve any goal, doesn't matter if it's a fitness goal, a career goal, a personal goal, or a relationship goal. Sadly, the vast majority of people don't achieve their goals, and that's because they're in the wrong level. Learn about the 5 levels to achieve your goals and how to get to level 5 which is the only one that guarantees your success.The first solo episode, featuring your host Eric Sierra Marrero. 💪 Helping +100 Guys Take Their Shirt Off With Confidence🔥 Creator of The 90 Days Take Your Shirt...2021-03-0323 min

The Real Fitness ShowBreaking Through The Standards, feat Katie Muller - TRF 17Even when coming from a fitness background, and being into sports her entire life, Katie reached a point where she wasn't healthy nor happy with herself. She had to do an introspection and go through many roadblocks to finally discover how to acknowledge her beauty and strength at the same time, and that's what she's sharing with us in this episode!Katie is already making a HUGE impact in the fitness industry and changing many many lives at 23 years old, so I think this episode will help you really reflect on your motives, your inner strengths, and y...2021-02-2441 min

The Real Fitness ShowBetter Body, Better Life, feat Aaron Burgess - TRF 16How do you measure your fitness journey? How long is it gonna take? Will it be hard or easy? What is the best approach for you? In this week's episode, we talk with Stubborn Fat Loss Expert Aaron Burgess about how to make sure that you achieve the results that you want. After helping 100's women achieve their best bodies and lives, Aaron has mastered the art of figuring suited strategies to get fitness success. From workouts to nutrition (including cookies) to the mindset side of fitness, we do an all-around overview of how yo...2021-02-1737 min

The Real Fitness ShowFrom designing structures to sculpting bodies, Feat Nicko Dumadaug - TRF 15What started as just doing push-ups and situps at home, ended as a life long passion for Nicko Dumadaug. So much that he ended switching from his architect job (one he went through college to achieve) to start doing personal training at a big commercial gym. Years later, Nicko had become one of the referents in the fitness industry, being named Canada's online fitness coach with his Goal Crusher Academy. A physique competitor himself, he knows a thing or two about getting people shredded and in today's episode he lays out the basic principles that...2021-02-0334 min

The Real Fitness ShowYour mom didn't go into labor for you to be mediocre, Feat James Jiang - TRF 14Straight. Up. Mediocrity is one of the biggest diseases a human been can suffer. It drags you down, it makes you settle for just ok, and it makes your life just a number of years where you just try to get by.James Jiang is not about that. He's about excellence. He's about following a passion and transmitting it to others. He's about transforming his life and others. In this episode, we talk about how leveling up in your fitness will help you improve all the areas of your life, and how you...2021-01-061h 01

The Real Fitness ShowAre you really gonna eat that?, feat AJ Mc - TRF 13After being diagnosed with health problems at a young age, AJ realized that his high meat traditional American diet was costing him his health. With a family to take care of, he couldn't afford not to be around long enough, so he decided to make a massive change and dump the animal products for good and become a vegan. Ever since not only he was able to get his health back, but also to continue to improve in his physical appearance. As a bodybuilder himself, he's continued to putting on muscle ever since he started...2020-12-3043 min

The Real Fitness ShowHow to put your Self-development on steroids, feat Gregory Garwood - TRF 12Life can go in so many different ways. Sometimes it will bring you what you expected, but the majority of the time, if you want something, you'll have to go for it.This has been Gregg's story, changing careers and focusing on helping others all along in a never-ending self-development journey. But that grind has taught him a thing or two. In this episode, he shares with us how you can go through the ups and downs of your life while still having a clear idea of where you want to go. If y...2020-12-2347 min

The Real Fitness ShowNew Year, New lifestyle (this time for real), feat Andrew Catalla - TRF 11December is the time of the year where the majority of people start to think about their new year's resolutions. These vary from person to person, but getting in shape is one of the most common ones. Ironically, this is also one of the hardest seasons to stay on track with your fitness goals, due to the number of dinners, events, treats, and overall temptations that the holiday season brings. That's why, I invited the plateau expert Andrew Catalla into the show, so he could share some strategies on how to overcome this season and s...2020-12-1638 min

The Real Fitness ShowFrom average to unstoppable, Feat Abby Anderson - TRF 10Abby knew she wanted to do Brazilian jiu-jitsu to be able to defend herself if a dangerous situation ever happened. The problem was that she didn't have the money to join the classes. However, she worked her way up: if she couldn't do what she wanted/needed to do, she would do SOMETHING that would get her closer to that end goal. Nowadays, many people are looking for a 100% improvement, or they are not even gonna try. If you can't achieve what you want, most people won't even bother. In this episode, we dis...2020-12-1049 min

The Real Fitness ShowFrom Excuse Driven To High Achiever, Feat JR Spear - TRF 09"A black belt is just a white belt who got dirty from doing the work"With his martial arts and military background, JR has gone through the ups and downs of the fitness journey. He knows what it feels like not having the energy to keep ongoing. He knows what it is to be beaten up to the extreme. However, he has always refused to let that become an excuse not to be successful. Your excuses are holding you back. And maybe they are real roadblocks. In this episode, JR teaches us how to stop r...2020-12-0345 min

The Real Fitness ShowYour Success, Your Responsibility, Feat Brian Decosta - TRF 08Brian Decosta is a superstar. Probably the best content creator in the fitness sphere nowadays. However, it wasn't always like that. Just four years ago, he was working on a cubicle, as an accountant, trying to "fit in". It was comfortable. But not where he wanted to be. He had to go through uncomfortable situations, but he did it because he understood that it was his responsibility to succeed. He refused to fail, cause at the end of the day, who says that you've failed? No one is sending...2020-11-2454 min

The Real Fitness ShowHow to become a consistency machine, Feat Brian Yang - TRF 07With his 15 years of experience in the world of fitness, Brian knows everything there is to know about consistency. Consistency is hard, it's hard to achieve it and it's hard to keep it. However, is the fastest way to get results. In fact, is the only way. In this episode, Brian shows us how to become a consistency machine so you can obtain results and keep them for the rest of your life; how to set systems in place to make sure you keep showing up every day and how to make sure you are in...2020-11-1846 min

The Real Fitness ShowBeyond your physical appearance, feat Luis Suarez - TRF 06Many times we consider our physique development just as an aesthetic or health investment. However, the implications of physical development go way beyond health and appearance. From seeking significance to striving for bigger goals, Luis Suarez knows how your fitness journey can completely change your life for the better and make you grow as a family member, businessman, and human overall. In this episode, we discuss the ways in how fitness can completely change your life and how crucial it is to make the right decisions when it comes to building your future. Lif...2020-11-1133 min

The Real Fitness ShowThe key to unlimited motivation, Feat Chris Coulson - TRF 05We all talk about motivation, how we lack it to do stuff that we know we should do, and how it just seems to vanish in front of us after we finally started to have some momentum. In this episode, Chris Coulson, a 10 years NAVY vet and the celebrity coach, talks to us about what motivation really is and how we need to treat it in order to continue to progress in our fitness journey. On top of that, we also discuss the role of social media in today's society and how we can avoid tu...2020-11-0436 min

The Real Fitness ShowHow to lose weight on a busy schedule, Feat Irslan Ali - TRF 04If you are always wishing you had time to work out, time to be healthier, but you are just too busy for it, this episode is for you. Irslan Ali is a certified personal trainer and nutritionist who's specialized in helping men lose weight in just 90 minutes per week. In this episode, he shares his mindblowing method and how you can also lose weight from home, with really small time investment, and without equipment at all. After listening to this episode, you won't have any other option than to lose weight!Fol...2020-10-2830 min

The Real Fitness ShowFrom farm boy to vegan enthusiastic, feat. Luckie Sigouin - TRF 03If someone knows what a lifestyle change is, is Luckie Sigouin. He went from eating 12 eggs for breakfast and killing his own chicken as a farm boy, to an enthusiastic vegan coach who's helping hundreds of individuals thrive on plants. Luckie has been pretty much in every part of the fitness spectrum: from bodybuilder to powerlifter, to fitness model, to ironman, to coach. He has experienced the ups and downs of a fitness journey and now he's sharing them with us. In today's episode, we discuss why many people fail to transform their bodies, how to...2020-10-2145 min

The Real Fitness ShowStop Lying to yourself, Feat. Arzeen Farzadi - TRF 02We live in the days of "self-love" and "self-care" but many times we find ourselves being straight liers to ourselves. Arzeen Farzadi is a fitness coach who goes beyond the traditional definition of "fitness" with her clients, and help them have a better image of themselves, teaching them how to think and act so they can improve their lives, not only from a fitness perspective. It's true that your fitness journey has a lot to do with what you eat and how you exercise, but many people forget that the way you approach your journey an...2020-10-1429 min

The Real Fitness ShowHow to control your fat thermostat, Feat. Braydon Barret - TRF 01Braydon is the living proof that anyone can struggle with fat loss. After being a powerlifting champion, and a fitness coach for many years, he found himself not happy with his body and decided to go on a fat loss journey. This should have been easy for him, at the end of the day, he had all the knowledge and experience and had helped many others. However, he got stuck for 18 months, without being able to lose fat. It was frustrating and discouraging, and even more for a fitness coach. ...2020-10-081h 00

The Real Fitness ShowThe Real Fitness Podcast TrailerThe majority of people don't love their bodies. Some even hate it. And many times it's not because they haven't tried to change this situation but because they lack the knowledge and right systems to be able to achieve their fitness goals. Fitness is not only diet and exercise. The Real Fitness Show is a show that dives deep into the principles and philosophies of mental conditioning so you can not only succeed in fitness but also improve your overall life. In this podcast, we talk to fitness pros and coaches to help us unwrap the truth about improving...2020-10-0203 min