Weights or cardio — which is better? 👉 Neither. They do different jobs.

Cardio helps burn fat and improves heart health. Weights build muscle and raise metabolism.

If you want to lose fat, tone your body, and stay fit long-term — you need both, plus a healthy diet.

That’s how real results happen. #CustomBodyFitness

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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 real answer depends on your goals, your schedule, and the type of program you follow

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Most people step on the scale expecting it to tell the whole truth about their fitness progress. But if your real goal is to tone your body, gain muscle, lose fat, and look strong and attractive, the scale becomes one of the most misleading tools you can rely on.

I see this all the time at Custom Body Fitness. A member follows the program, lifts weights, eats healthy, feels stronger, then steps on the scale and panics because the number went up. But here’s the truth most people don’t understand:

Muscle weighs something. Fat weighs something. And the scale cannot tell the difference.

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How Do I Tighten Loose Skin? The Truth Most People Don’t Want to Hear

When people come to Custom Body Fitness in Glenwood Springs for their first evaluation, one of the most common things they show me is what they call their “loose skin.” They grab their belly, shake it a little, and say, “Look, this is all loose skin… how do I tighten it?”

But the truth is this: what they’re showing me is not loose skin. It’s still fat.

I prove it by pulling the skin on top of my hand. That is loose skin. What most people have on their stomach is fat sitting right under the skin — soft, jiggly, stubborn fat that hasn’t been burned yet.

And it’s not their fault for being confused.

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Should I Do Intermittent Fasting, Keto, Low Carb, or Vegan to Lose Weight?

I hear this question every week at Custom Body Fitness:

“Sandro, should I try intermittent fasting? Keto? Low carb? Vegan? Which one will help me lose weight faster?”

And I get it. When you’re struggling to lose weight, it’s tempting to think that the right diet is the magic key. But before you jump into any trendy plan, let’s talk about what really matters — and what most people never hear.

The Real Beginning of Any Weight Loss Program

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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 nothing to do with laziness or lack of effort.

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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 building muscle and burning fat.

So, I followed the crowd.

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The Myth That You Must Eat Only Chicken, Rice, and Lettuce

I remember one of our members, Ana, who came in convinced she’d have to live on boiled los nuebos miedos

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 bodybuilding world, where competitors follow extreme, short-term diets before stepping on stage. Those diets are designed for competition week — not real life. Once the event is over, many of them gain the weight back because that kind of eating is not sustainable and, honestly, not very healthy.

Yet, this “eat like a bodybuilder” approach became the blueprint for anyone wanting to tone up and that’s how millions of people ended up believing that restriction equals results.

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