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 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, he smiled and said, “No, I built this at the gym.” That same day, he invited me to join him.

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Loving yourself means accepting yourself and improving yourself.

Just like I accept my wife, my daughter, and my dogs as they are, but still want the best for them, you can accept who you are while also striving to grow, strengthen, and care for your body.

So don’t hide behind the phrase “I love myself the way I am” if your habits are harming you. And don’t go to the other extreme of rejecting yourself and pushing your body beyond healthy limits.

Real self-love is balance.

It’s acceptance and improvement working together. It’s the choice to care for your body, mind, and spirit—because you truly love yourself.

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Kris Murray first joined us in 2019. For over a year, we worked together and helped her drop a few percentage points of body fat. But despite the progress, we weren’t able to get her to her desired goal back then.

After trying other trainers and different programs, Kris returned to us in 2024. And this time—she was a completely different person.

From the moment she walked in, I could tell something had changed. Kris was smiling, positive, and full of energy. I asked her what was different, and she told me about a spiritual retreat she had attended. There, she learned to love herself, challenge her limiting beliefs, and open her mind to real transformation.

It showed.

This time around, Kris embraced the habits and practices she had once resisted. She tried new nutrition strategies, changed her drinking habits, lifted heavier weights, and approached her sessions with joy and determination. She wasn’t just exercising—she was fully committed.

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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 loss and why.

It is important to know how the body works when you are exercising, so you fully understand how to make your fat loss program more efficient.

The body uses three energy systems, phosphagen, glycolytic and oxidative systems. Depending on the exercise you do, the body will choose what system to use and what energy should be burned according to the system.

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Do I Need to Do Cardio to Lose Weight?

Many people take the action of losing weight as an event instead of a process. They think surgery, a pill, a short term program, ozempic, or any other magic trick will help them lose weight.

The truth is that nothing of these really helps with weight loss. These are only short term results because the only way to lose weight forever is by changing your lifestyle and this is the reason why all people who use the easy ways for weight loss always regain the weight back.

So for you to lose weight long term, you must change your lifestyle. Here are the things you should practice in your new lifestyle to lose weight.

The first thing is to change your eating habits.

The biggest contributor for your weight loss will be what you eat and what you stop eating. Learn about the products that will make you gain weight and stop eating those. Then learn about the best foods you should be eating to optimally lose weight. There are foods that help you lose weight faster than others. Make these healthy whole foods your priority and you will start losing weight.

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Not everyone has the privilege of living above 100 years of age. But not only that, many people don’t have the privilege to be healthier at an earlier age.

Who wants to live a miserable life for up to 100 years? If you ask me that question, if I am miserable and suffering, I prefer to die at an early age. However, if I am full of life, healthy and happy, my goal is to continue enjoying this life.

A couple of things that motivates me to live is my family, helping other people, fulfilling my purpose, helping dogs, and seeing how much I can do or accomplish before I die. But once again, I don’t want to be sick, angry and without a purpose and alone. Life is to enjoy it and not to be suffering.

The quality of life matters when you get older

If your goal is to live a healthier, happier and longer life, here are 6 tips you must put into practice.

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How Many Calories Should I Eat Per Day?

I am going to be honest with you. I never count my calories and I am at 11% body fat and have been in there since I remember. My wife also does not count her calories and she is at 18% body fat and has been there for at least two years now. Also, I don’t teach our members at Custom Body Fitness to count calories to lose weight and here is why:

According to research you need between 1,500 and 2,000 calories a day for you to survive and stay healthy.

However, this is not applicable to everyone. Even if you use the calculator to enter your weight and the calories you need, there is no accuracy in such an equation. There are many reasons that you should take into consideration before thinking about counting your calories and I am going to talk about three of them here.

All calories are not the same.

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