What’s Better: Weights or Cardio ? This is one of the most common questions I hear when people start a fitness program:  “What’s better — lifting weights or doing cardio?” Before I give you the answer, it’s important to understand that these two types of training are very different , and they serve different purposes  in your body. What Cardio Really Does Cardiovascular training focuses on your heart and lungs . Its main role is to improve how efficiently your body delivers b

How Often Should I Work Out? This is one of the most common questions  our members ask when we set  new goals together :  “How many times should I work out to see real results?” Research shows that at least 2 days of strength training   combined with 2 days of cardiovascular exercise  can significantly improve both your musculoskeletal and cardiovascular health. But here at Custom Body Fitness , we specialize in body toning, fat loss, and sustainable transformation , so the r

Do I Need Supplements to Lose Weight The Truth the Fitness Industry Doesn’t Want You to Know When I first started working out, I thought supplements were the secret to getting fit. My coach — a bodybuilder — told me to drink protein shakes twice a day. He did it, so I did it too. Sometimes I even had three. Everyone at the gym swore by their powders, pills, and shakes. It seemed like every serious lifter carried a shaker bottle and believed supplements were the key to buildin

Many people wonder what is the best workout for fat loss. It makes sense to ask that question if your goal is to lose fat. Anytime I want to improve my life in any area, I would like to know the fastest route to achieve my goal. And if my goal is to lose fat, why waste time on exercises that won’t help me lose fat? I would like to concentrate all my focus on those exercises that will yield the best results on fat loss.  Here I am going to explain the best exercise for weight

Why Am I Not Losing Weight Even Though I’m Eating Healthy and Exercising? It’s one of the most common frustrations I hear from our members at Custom Body Fitness  in Glenwood Springs and the Roaring Fork Valley: “I’m eating healthy, I’m exercising… but I’m not losing weight!” I always sit down with them in their assessment to uncover what’s really  happening, because “eating healthy” and “exercising” mean different things to everyone. And often, the reason they’re stuck has n

What Should I Eat to Lose Weight? You may be wondering if you are eating the correct foods to lose weight. Many people are confused about what they should eat because there are so many diets and recommendations from professionals about weight loss. It comes to the point that it seems complicated to change your diet when you are trying to follow all these recommendations online. But weight loss does not need to be difficult.   Here I am going to give you some tips, so you can

The Myth That You Must Eat Only Chicken, Rice, and Lettuce Lose weight without giving up favorite foods I remember one of our members, Ana, who came in convinced she’d have to live on boiled chicken and lettuce to tone her body. She was already preparing herself for a lifetime of bland meals. But after a few weeks, she realized something surprising — she could still eat her tacos and enjoy family dinners and  lose weight. So where did this myth come from? It often starts with

The First Time I Walked Into a Gym I still remember when a friend invited me to lift weights for the first time. I was 18 — curious but unimpressed. The gym didn’t spark anything inside me back then. A year later, while working as an arborist, everything changed. My boss was strong, lean, and confident — the kind of man who stood out. Watching him carry heavy blocks with ease, I couldn’t help but think, I want to be like him. When I asked if his body came from our hard work,

Many people misunderstand what self-love is. They think that accepting themselves as they are—without exercising, eating healthy, or improving—is an act of love. Some even go further and believe that destroying themselves is a form of self-acceptance. But that’s not self-love; that’s neglect disguised as acceptance. Let me give you an example. If I know that dry food causes cancer and diabetes in dogs, yet I feed it to my dogs because I want to save money or I’m too lazy to c

One of the most common questions I get from people before they start our program is: How long until I see results? The answer is: it depends on your starting point, your goals, and—most importantly—your consistency. But here’s a realistic timeline you can expect if you follow a well-designed weight loss and strength training program. The First Month: Quick Wins If you are just starting out, you’ll usually notice results in the first 30 days . For example, if you weigh 210 lbs