Renata Costa posing in a photo shoot on a beach looking fit and lean

Renata Costa

WBFF Diva Pro, International Personal Trainer

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.


 

Renata Costa wearing a blue swimsuit showcasing her curvy glutes

“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

Full Name: Renata Costa
WeightHeightAgeDate of Birth
145 - 155lbs (65.8 - 70.3kg)5'9" (175cm)38November 30, 1984
 
NationalityProfessionEra
BrazilianWBFF Diva Pro, International Personal Trainer2010
Weight145 - 155lbs (65.8 - 70.3kg)
Height5'9" (175cm)
Age38
Date of BirthNovember 30, 1984
NationalityBrazilian
ProfessionWBFF Diva Pro, International Personal Trainer
Era2010


 

Renata Costa doing triceps extensions with a cable looking strong and lean

“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

 

Renata Costa0s transformation in fitness before-after

Renata Costa’s fitness transformation before-after.


 

Renata Costa doing heavy leg presses her legs looking ripped and muscular

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

 

Renata Costa doing squats in a gym looking strong and fit


 

Renata Costa lifting a dumbbell looking fit and lean from the back

“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.


 

Renata Costa fitness physique in a photo shoot looking fit and lean


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.


 

Renata Costa doing heavy squats in a gym looking strong and lean


Supplements in Renata Costa’s Stack

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

 

Renata Costa posing in a gym looking fit


 

Renata Costa posing for a photo in a gym looking strong and fit

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.

Leave a comment

Your email address will not be published. Required fields are marked *


You might like...

Zac Efron Physique

16 Views

See Profile

Michal ‎Krizo Physique

37 Views

See Profile

V Shred

Fitness Spokesman

118 Views

See Profile

Andrew Tate

361 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Jeff Nippard

167 Views

See Profile

Chris Hemsworth

137 Views

See Profile

Nyle Nayga

153 Views

See Profile

Derek More Plates More Dates

225 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Zac Perna

150 Views

See Profile

Greg Doucette

Bodybuilder, Fitness Coach

270 Views

See Profile

Bret Contreras

Personal Trainer, Researcher, Author, Inventor Gym Owner

2102 Views

See Profile

Chad Waterbury

Doctor, Physical Therapist, Strength & Conditioning Specialist

2708 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Paulo Muzy

Doctor, Bodybuilder, Fitness Model

20215 Views

See Profile

John Meadows

Professional Bodybuilder, Entrepreneur

82617 Views

See Profile

Sergi Constance

Bodybuilder, model, entrepreneur

93139 Views

See Profile

Johnny Steinbach

Bodybuilder, Fitness Model

7535 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article