Jon Flaherty

The Only 3 Moves That Actually Change Your Body

Jon Flaherty
– 21 min read
The Only 3 Moves That Actually Change Your Body
I do love generating AI images, but no fake pics here.

Two years ago, I was 35% body fat with 79 pounds of fat on my frame. Today I’m around 12% body fat with only ~21 pounds of fat – and I’ve added about 10 pounds of muscle (from 82 lb to 92 lb of muscle mass). This added about 5 years, up to 10 disease-free years, to my life expectancy (McGill Medicine). How did I do it? No crash diets, no insane daily marathon workouts, no magic pills. Just a 3-step program executed effectively and consistently. In fact, if you follow these three steps, you are virtually 100% guaranteed to see great results – the hard part, of course, is actually following through. These steps aren’t novel or flashy; they’re the time-tested, scientifically and empirically proven fundamentals for getting in shape. Below I’ll break down each step, why it works (with facts and references), and how to get started.

Here's the truth about getting in shape that nobody wants to hear: it's a game of diminishing returns where 70% of your results come from step one, 25% from step two, and maybe 5% from step three. Most people obsess over the wrong things in the wrong order and wonder why they're spinning their wheels six months later. This guide will save you from making those mistakes.

Step 1: Master Your Nutrition and Weight (Fat Loss Comes First)

The Odds Are Stacked Against You. If you feel like it’s hard to eat “right,” you’re not wrong. The modern food environment is designed to make you over-consume. Roughly 73% of the U.S. food supply is ultra-processed junk (foodtank.comfoodtank.com) – think sugary drinks, chips, candy, packaged snacks – highly caloric, nutrient-poor foods. When you walk into a supermarket, the vast majority of packaged items are not conducive to a lean physique. The same goes for eating out: a 13-year study of 35,000 Americans found that 70% of fast food meals and ~50% of meals at sit-down restaurants were of “downright poor” nutritional quality, and essentially 0% of restaurant meals met ideal health standards (inc.cominc.com). In fact, only 0.1% of all the restaurant meals analyzed qualified as “healthy” by the American Heart Association’s criteria (inc.com) – meaning virtually everything on a typical menu (probably 95%+ of it) is loaded with excess calories, unhealthy fats, sugar, and so on. No wonder it’s so easy to gain weight.

You Won’t See Results Without a Calorie Deficit. Here’s the uncomfortable truth: fat loss is non-negotiable if you want a visible six-pack or even just a lean, athletic look. Currently, about 74% of American adults are overweight or obese (niddk.nih.govniddk.nih.gov) – which tells us that the majority of people eat more calories than they burn. Unless you fix that, no amount of exercise or supplements will get you lean. This is why Step 1 is the foundation: you must consume fewer calories than you expend to lose fat. Most Americans today eat too much – that’s why ~42% of adults are obese (niddk.nih.gov). So, first things first: dial in your nutrition and overall calorie intake.

Set Your Protein & Calorie Targets. In practical terms, I recommend aiming for about 0.7 grams of protein per pound of body weight each day. High protein not only supports muscle, it also keeps you fuller. (Experts generally agree in the range of ~1.6–2.2 g/kg, or ~0.7–1.0 g/lb, for active individuals - usada.org.) For total calories, a good rule of thumb to start is around 9 calories per pound of body weight per day for fat loss (wtop.com). For example, if you weigh 200 lbs, start around 1,800 calories per day. Some people with slower metabolisms may need to go as low as 8 calories per pound; others can lose on 10–11 per pound (wtop.com). You can use a macro calculator (e.g. the one by Transparent Labs) to get a tailored number, but don’t overthink the precision – consistency matters more than picking the “perfect” number.

Prioritize Protein and Fiber, Minimize Processed Carbs and Sugar. Hitting your protein goal is crucial – it preserves muscle during dieting and keeps you satiated. High-protein foods actually increase fullness more than carbs or fats (pubmed.ncbi.nlm.nih.gov), which helps you naturally eat less. Likewise, eating high-fiber foods (vegetables, fruits, whole grains) helps reduce hunger and overall calorie intake by slowing digestion and triggering satiety hormones (pubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.gov). In contrast, foods full of refined carbs and sugars (white bread, chips, pastries, candy, soda) do the opposite: they digest quickly, spike your blood sugar, then crash it, leaving you hungry again. Meals heavy in refined carbs only keep you full for about an hour, whereas high-fiber or low-GI foods keep you satisfied for 2–3 hours (healthline.com). After a blood sugar spike from a sugary snack, your body experiences a crash that triggers cravings and overeating (healthline.comhealthline.com). In short, 500 calories of chicken breast and veggies will fill you up far more (and for longer) than 500 calories of cookies or chips.

Alcohol – The Fat Loss Killer. I’m convinced that for people who drink moderately to heavily, cutting alcohol is one of the biggest game-changers for body composition. Alcohol is double trouble: first, it’s loaded with “empty” calories (7 calories per gram, not far off fat’s 9 cal/gram). A single beer (~150 cals) or glass of wine (~120 cals) might not seem like much, but those add up fast – and cocktails are often 300+ calories each. More insidiously, alcohol literally pauses your body’s fat-burning: when alcohol is in your system, your metabolism prioritizes clearing the alcohol over burning fat (goodrx.comgoodrx.com). It can take your body hours to process alcohol, during which fat oxidation is basically on hold. Alcohol also lowers inhibitions and increases appetite, so you tend to eat more junk both during and after drinking (goodrx.comgoodrx.com). (Hello, heavy appetizers and hungover greasy brunch…). It disrupts your sleep as well, which harms recovery and hunger hormones. The bottom line: if you’re serious about getting lean, minimize alcohol. It’s not just the calories from the booze; it’s the cascade of bad decisions and metabolic effects that come with it.

No, You Can’t “Out-Exercise” a Bad Diet. You might think, “I’ll just burn it off in the gym.” Unfortunately, it’s far easier to not eat 1,000 calories than to burn 1,000 calories. To illustrate, a muffin could easily be 500 calories – that might take a solid 45-minute jog to burn off. This is why even people who work out frequently can struggle with fat loss if their diet is off. In fact, research shows exercise has a relatively modest impact on weight loss unless nutrition is controlled. Think of it this way: if you’re not losing weight, you are eating too many calories. Period. It might be healthy food, it might be junk food – doesn’t matter. Many people underestimate their intake. They’ll say “I eat pretty well, I don’t know why I’m not losing weight.” The reason is virtually always that you are eating more than you think (our bodies are great at fooling us on this). The only real “litmus test” of whether your calorie target is right is your progress: if you’re not steadily losing ~1-2 lbs of fat per week (after the first week or two), your intake is still too high. It’s physics and biology – if you sustain a proper deficit, you will lose weight. And yes, some folks have adaptive metabolisms or conditions that make it a bit harder, but they still can’t violate thermodynamics. So no excuses – track what you eat, tighten it up, and the scale will move.

Why Do Some Fit People Seem to Eat Whatever? You might know someone who’s ripped and see them devour pizza or dessert, making you think “Why can they eat junk and stay fit?” Remember: you’re seeing a snippet of their diet, not the whole thing. Chances are, that person is strict 90% of the time and only indulges occasionally – like when out with friends. Also, fit people often intuitively compensate – if they eat a huge meal out, they might unconsciously eat lighter later. And honestly, some of them don’t actually eat as much as it appears (some will leave half the fries on the plate, whereas an overweight person might finish every last bite). The takeaway: don’t use others as an excuse. Even the fittest people have to balance their calories; they just may do it in a way you don’t see. Focus on your own plate and stick to your plan.

Plan Your Meals – Don’t Wing It. One of the best strategies for nutritional success is planning and prepping your meals. If you’re deciding what to eat at lunchtime when you’re already hungry, you are setting yourself up to fail. Instead, know what you’re going to eat all day, before the day starts. Better yet, prepare it in advance. For example, cook your lunches for the week on Sunday, or have go-to easy meals. Have high-protein snacks (Greek yogurt, protein shakes, nuts in moderation, etc.) on hand so you’re not tempted by the vending machine. There are also many meal prep services that can help – I personally use a service called ReBuilt Meals here in Tampa (there are similar services everywhere). These can be a lifesaver if you have a busy schedule. Just be cautious: if a premade meal claims to be, say, 500 calories but looks like a huge portion or very rich, the label might not be accurate. (Nutrition labels aren’t audited by the FDA for prepared foods – so sometimes the stated macros/calories can be off.) Use common sense and don't trust everything you read.

No Such Thing as a “Cheat Day.” I hate to break it to you, but the concept of a “cheat day” can be very counterproductive. Treating yourself occasionally is fine – the issue is when people go insane on a cheat day, eating thousands of excess calories “because it’s my cheat day!” If you create a 500 calorie daily deficit Monday through Friday (so you’re -2,500 for the week), but then on Saturday you eat 3,000 calories above maintenance at a tailgate and Sunday you’re hungover eating pancakes… you’ve just erased the whole week’s deficit. As one dietitian puts it, “Cheat day calories can add up fast and bring your weight loss progress to a screeching halt – or even reverse it” (health.clevelandclinic.org). It’s just math. Now, some people do fine with an occasional cheat meal or a controlled indulgence. But don’t justify regular binge eating under the guise of “cheating.” A healthier mindset is the 90/10 rule: aim for 90% of your calories from wholesome, goal-supportive foods, and 10% can be treats in moderation. That way you never feel totally deprived, and you don’t need a full “off day” that blows your progress. Remember, consistency beats perfection.

Step 1 Recap: Dial in your diet and calorie intake to lose fat. This is the hardest step – evidenced by the obesity epidemic – but it’s the most important. If you’re overweight, getting down to a healthy body fat will do wonders: it will make your muscles more visible, your face sharper, your energy higher. (Not to mention dramatically lower your risk for heart disease, diabetes, and more – losing even 5-10% of your body weight significantly improves health markers - niddk.nih.govniddk.nih.gov.) We’ll cover more tactics in future posts (like tips to actually hit those protein goals, recipes, appetite hacks, etc.), but no supplement or workout will compensate for not doing this. Nail your nutrition, and you’ve won more than half the battle. Now onto the training part.

Step 2: Train Hard (and Smart) – Build Muscle & Strength

Once your nutrition is producing gradual fat loss, you need to start (or ramp up) resistance training. This is what will sculpt your physique: building muscle so that as the fat comes off, you have shape, tone, and functional strength. Here’s how to maximize Step 2:

Workout in the Morning if You Can. The best workout is the one you actually do. For many busy people, getting your training done first thing in the morning is a game-changer for consistency. Later in the day, unexpected things tend to come up – you’re tired from work, social plans arise, etc. Research shows people who exercise at consistent times, particularly in the morning, accumulate 285 minutes of weekly activity compared to inconsistent exercisers (PubMed Central). While evening exercise may provide slightly better acute cardiovascular benefits, morning exercise creates superior long-term adherence patterns (PubMed).

Follow a Structured Routine (No “Bro Science” or Random Workouts). Wandering into the gym without a plan, or doing a few random YouTube workouts each week, is not going to cut it. You don’t need the “perfect” routine, but you do need a good, progressive program that works all major muscle groups and gradually challenges you. There’s a lot of bad information out there (fad workouts, infomercial gadgets, etc.), so be careful who you trust. Ideally, find a program from a reputable coach or source that fits your goals (building muscle, getting stronger, improving overall fitness, etc.). And stick to it for long enough to see results (at least 8–12 weeks before hopping to something else). If you’re a beginner, a classic full-body routine 3x/week or an upper/lower split 4x/week can work great. If you’re more advanced, you might target each muscle group ~2x/week over 4-5 sessions. The key is progressive overload – gradually increasing the weight, reps, or difficulty over time so your body adapts by getting stronger and more muscular.

My Secret Weapon: The Ladder App. A couple years ago, I started using an app called Ladder and it has been a game-changer for me (this is not a sponsored plug – I genuinely love it). Ladder is like a hybrid of having a program and a personal trainer, but on your phone. You join a “Team” led by a coach that fits your style (strength-focused, athletic training, fat loss, etc.). The app gives you new workouts every day, with video demos and in-ear audio coaching cues during the workout. The programs are structured in cycles (usually 6-8 week phases), and they even mix things up with A/B weeks and new exercises so it never gets boring. It’s the right amount of guidance and motivation without the huge cost of a personal trainer. I’m on Team Forged (which is a strength and hypertrophy focused track), but there are teams for all goals (from beginner programs to CrossFit-style to bodyweight only). The coach voiceovers really help with form tips and pushing you through tough sets. If you’re interested in trying it, Ladder offers a free 1-week trial. Pro-tip: Here’s my referral link: Join Ladder – using it should get you (and me) some bonus. The bottom line: find a program or app that provides structure, progression, and accountability. It’s a lot easier to stick with training when you know exactly what you need to do each day and you see yourself improving over time.

Train at Least 4x per Week (3x Minimum). How often do you need to lift? In my experience and opinion: 4 times per week is the sweet spot if you want to significantly build muscle. You can do 3x/week and make progress (especially as a newbie), but 3 tends to be more of a “maintenance” or slow-growth frequency once you’re past beginner stage. At 4x or more, you can hit each muscle group with enough volume and frequency to really stimulate growth, while still having recovery days. I personally train 5-6 days a week, but you can absolutely build an impressive physique on 4 days a week (e.g. an upper/lower split done Monday, Tuesday, Thursday, Friday). If you do only 2 or 3 days a week, I’d recommend full-body workouts each time to ensure all muscle groups get worked regularly.

Workout to Failure (or Very Close) – Especially as You Progress. This is a big one. When I say “train hard,” I mean you should be reaching muscle failure on your sets – that point where you physically cannot complete another rep with good form. Simply going through the motions with light weights won’t cause your body to change. In fact, research shows that training close to failure is important for maximizing muscle growth – sets taken nearer to failure stimulate more hypertrophy than stopping too early (fau.edufau.edu). Now, if you’re brand new to lifting, take the first couple weeks to learn form and don’t push too hard, (you will get sore easily). But after that, don’t shy away from intensity. By the end of each set, you should be feeling challenged. If you could easily do 3 more reps, the weight is too light. Keep yourself honest: a good rule of thumb is that you should be a little sore the next day from most weight sessions. Not debilitated, but you should feel that your muscles worked. If you’re never sore at all, you might be under-training or not pushing enough. Many people plateau because they get comfortable and lift the same weights for the same reps week after week. To progress, you need to venture into that uncomfortable zone where your muscles are struggling to finish the last rep or two. That’s where the magic (muscle adaptation) happens.

Don’t Overdo Cardio (Unless Health Is Your Only Goal). This might sound counterintuitive, but hear me out. If your primary goal is aesthetic, along with a big dose of health (lose fat, gain muscle, look fit), you do not need to be doing tons of cardio. Weight loss is achieved through the calorie deficit in your diet (Step 1). Strength training itself burns calories and, more importantly, helps shape your body. Cardio is great for health and can aid calorie burn, but it’s supplemental. I personally do about 75 minutes of moderate cardio a week for general heart health – that’s roughly two 35-min sessions of jogging or cycling. For context, the American Heart Association recommends ~150 minutes of moderate cardio per week for health (heart.org), but even ~75 minutes of vigorous exercise (recommended by my cardiologist) can yield substantial benefits (pmc.ncbi.nlm.nih.govnhs.uk). My 75 mins is kind of a middle-ground I find manageable. If you hate cardio, you can get by with even less – resistance training itself also improves cardiovascular fitness to a degree, and you can stay lean through diet. I do recommend at least a little bit of cardio for most, as it can improve your work capacity and recovery. But don’t think you need to be doing daily treadmill slogs. In fact, doing too much intense cardio while trying to build muscle can interfere with your strength gains (the “interference effect”). For example, training for a marathon while also lifting heavy is a conflicting goal – you’ll likely compromise muscle growth. So, find a balance: 1–3 cardio sessions a week (20–40 min each) is plenty to reap health benefits without hindering muscle gains. If you’re trying to maximize muscle, keep cardio shorter and/or low-impact (brisk walks, cycling) and use it as active recovery. Diet does the heavy lifting for fat loss.

You Probably Don’t Need a Personal Trainer (Unless…). This might be controversial, but I’m being honest. In most commercial gyms, you’ll see trainers having clients do bosu-ball squats and weird balance exercises – and often the client hasn’t broken a sweat. Most really fit people in the gym are not with trainers; they’re working out on their own or with a buddy. Now, if you’re brand new to exercise and have no idea how to use the equipment or perform basic lifts, it can be very helpful to hire a trainer for a few sessions to teach you proper form and build confidence. That investment in learning is worth it. But beyond that, I find that many trainers just count reps for you and small-talk – not worth $80 an hour. The exception would be if you know that paying a trainer is the only thing that will hold you accountable. If you have the disposable income and struggle with self-motivation, then sure – paying someone to make you show up and push you could be invaluable. In that case, try to schedule them at least 3-4x a week so you’re consistently going. But for most people, once you learn the basics, you can motivate yourself with good music, a pre-workout drink (we’ll get to supplements in Step 3), or an app like Ladder for structure. Save the money for quality food and home workout gear 😉.

Step 2 Recap: Engage in regular strength training, ~4 times per week, with progressive overload. Focus on compound movements (squats, deadlifts, presses, rows, etc.), with accessory work as needed. Work hard – challenge your muscles to the point of fatigue. Be consistent – don’t skip workouts. Over months, you will see your body transform: muscles get firmer and stronger, your posture improves, everyday tasks feel easier. And an underrated benefit: building muscle raises your resting metabolism a bit, which means you burn more calories even at rest, making it slightly easier to stay lean. Most importantly, resistance training makes you look good naked – it’s what gives men that V-taper shape and women those toned curves (or however you personally want to build your physique). Combine a solid training regimen with the fat-shedding nutrition from Step 1, and you’ll be astonished at the changes in a few months.

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Step 3: Optimize with Smart Supplementation (Only After Steps 1 & 2)

I’ll be upfront: supplements are supplemental. They can give you an extra 5-10% boost at most. If you don’t have your diet and training locked in (Steps 1 and 2), taking a fat-burner, creatine or some other fancy powder will do diddly-squat. That said, once you do have your calories in check and your workouts on point, certain supplements can help you train harder, recover better, and ensure you’re meeting nutritional needs. I view supplements as Step 3 for a reason – they’re the icing on the cake. Here’s how to approach them:

Foundational Supplements: The only “must-haves” I’d consider for almost everyone working out are: protein powder (to help hit protein targets) and creatine monohydrate (for strength and muscle). Everything else is optional. A basic whey or plant protein shake post-workout can make it easier to hit that 0.7g/lb protein goal without feeling stuffed or cooking tons of meat. Creatine is one of the most researched supplements in the world, proven to enhance high-intensity exercise performance and muscle growth. It works by increasing your muscles’ phosphocreatine stores, allowing you to squeeze out an extra rep or two and lift slightly heavier. Over time, that means bigger strength and muscle gains. Studies show creatine can increase one-rep max strength improvements by quite a bit – some research saw ranges from ~3% up to 30%+ strength increases in those taking creatine vs not (pubmed.ncbi.nlm.nih.gov). It also typically adds a couple pounds of water weight in the muscles initially (making your muscles look fuller) and then additional true muscle over weeks. If you’re not taking creatine, you’re potentially leaving gains on the table. It’s cheap and safe – 5 grams a day, done.

Be Careful What You Buy (Quality & Honesty Vary). Not all supplements are created equal. This industry is notorious for hype and lack of regulation. There have been cases of protein powders spiked with cheaper ingredients, pre-workouts laced with illegal stimulants, and bogus label claims. I personally learned this the hard way: I was using a certain protein powder that claimed to be high-quality and 3rd party tested… only to discover (after I sent it to a lab for testing) that it was mostly filler and almost no protein. I’d been working hard and drinking basically a junk shake. To avoid this, look for third-party tested products. Two top testing certifications are NSF Certified for Sport and Informed Sport. NSF Certified for Sport means every batch is tested for banned substances and verified to contain what the label says (saltwrap.com). It’s the gold standard – used by pro athletes because it’s so rigorous. Informed Sport is another program that tests for banned substances and does some level of quality check. (Informed Choice is a related program more for general consumers – it’s good, but in some cases it may test fewer samples or focus on just banned substance screening.) In short, check for seals like NSF or Informed Sport on your supplements.

My Go-To Supplement Brand: If you want to keep it simple, I highly recommend Transparent Labs for many of your supplement needs. They don’t use artificial junk, they disclose all ingredients and dosages (no proprietary blends), and they third-party test for purity. They also publish batch testing results for every batch, They’re not the cheapest, but the quality is top-notch and you get what you pay for. Here are a few specific product suggestions (with links):

  • Pre-Workout: Transparent Labs BULK – This is a pre-workout formula with effective doses of evidence-based ingredients (like citrulline, beta-alanine, betaine, caffeine, etc.). It’s great for energy and endurance in your workouts.
  • Post-Workout Recovery: Transparent Labs POST – A post-workout drink that includes things like glutamine, carnitine, beta-alanine, and a bit of protein to kickstart recovery. Honestly, you could also just have a normal protein shake and some carbs, but I’ve tried this and felt it helped reduce soreness. (Link: Post-Workout Mix)
  • Protein Powder: Transparent Labs 100% Grass-Fed Whey – high-quality whey isolate with no added sugar or fillers. Mixes well and tastes good even with no artificial sweeteners. This is a bit pricier, so a budget alternative I like is MusclePharm 100% Whey.
  • Creatine: Transparent Labs Creatine HMB is an option that includes HMB for recovery.

Now, why these ingredients? Let me give a quick science-backed rundown of the key ones:

  • Citrulline Malate (in Pre-workout): This is a combo of the amino acid citrulline and malate. It boosts nitric oxide, which improves blood flow to muscles. Studies have shown it can significantly increase the number of reps you can do and reduce soreness. For example, lifters taking citrulline malate have performed more repetitions in strength training (one study showed a noticeable increase in bench press reps) and reported 40% less muscle soreness 24–48 hours after (sciencedirect.com). That means better training performance and faster recovery.
  • Beta-Alanine (Pre-workout & Post): Beta-alanine helps raise carnosine levels in muscles, which buffers acid buildup. In exercise terms, it lets you sustain high-intensity efforts a bit longer – particularly in the 60–240 second range of effort (like a tough 10–15 rep set or sprint intervals). Meta-analyses find beta-alanine offers a small but meaningful performance boost, roughly 2-3% improvement on average in high-intensity exercise capacity (pmc.ncbi.nlm.nih.gov). That might be an extra 1-2 reps or a slight edge in a sprint. It’s not magic, but it helps eke out a bit more work. (And yes, beta-alanine causes that harmless “tingling” flush for some people – it’s normal.)
  • Caffeine (Pre-workout): Good old caffeine is one of the most proven performance enhancers. It increases alertness, reduces perceived exertion, and can directly enhance strength and endurance. For endurance, doses of ~3-6 mg per kg body weight can improve time-to-exhaustion and time-trial performance – e.g. one study found ~3% faster cycling time trial performance with ~4 mg/kg caffeine (examine.com). Caffeine also boosts peak power and even maximal strength to a lesser extent (bjsm.bmj.combjsm.bmj.com). In practical terms, a strong cup of coffee or a scoop of caffeinated pre-workout 30 minutes before training can make your workout feel easier and help you push harder. (Just don’t overdo the caffeine later in the day or it might disrupt sleep.)
  • Creatine (Post-workout or Anytime): As mentioned, creatine increases your muscles’ energy reserves for quick, explosive movements. Research is exhaustive on this: creatine reliably improves strength, power, and muscle mass gains. Users typically gain a few pounds of water weight quickly (a good thing for muscle cell hydration) and then more lean mass over weeks. Strength gains from creatine supplementation often exceed those of placebo groups significantly – one review noted bench press 1RM improvements ranging from +3% up to +45% in various studies with creatine (pubmed.ncbi.nlm.nih.gov). The average isn’t 45% of course (that high end was likely a newbie gainer), but even 5-15% stronger is huge. If you’re weight training and not taking creatine, you’re missing out on an advantage that is safe and literally pennies per day.
  • HMB: HMB is a metabolite of leucine (an amino acid) that may help reduce muscle protein breakdown. The evidence is mixed – it seems to help untrained individuals prevent muscle loss or soreness, but it’s not very impactful for trained lifters who get enough protein. I don’t consider it essential (and I only take it if it’s included in something). It’s safe, but not a game-changer for most.
  • Protein Powder (Whey/Casein or Vegan): While not an exotic “ingredient,” it’s worth stating: high-quality protein supplements are just a convenient source of amino acids to rebuild muscle. Whey protein in particular is rich in leucine, the key amino acid to trigger muscle protein synthesis. A shake post-workout helps ensure your body has the building blocks to repair and grow your muscles after you’ve damaged them lifting. It’s absolutely possible to get all your protein from food (chicken, fish, eggs, beans, etc.), but many people find a shake is an easy way to hit their target without excess calories. Plus, whey is very filling relative to its calories, which can aid in fat loss diets (pubmed.ncbi.nlm.nih.gov). So I consider protein powder almost more of a food than a “supplement,” but it’s part of the toolkit.

Note: You’ll notice I didn’t mention fat-burners or testosterone boosters or other gimmicky pills. That’s because most of them either do nothing or have minuscule effects. A caffeine-containing fat-burner might burn like an extra 50 calories – not worth the expense or jitteriness, in my opinion. Some “test boosters” have herbs that might slightly support T levels if you’re deficient, but none will transform you like actual training and nutrition will. So I suggest saving your money and focusing on the basics listed above: protein, creatine, and maybe a good pre-workout for energy/focus. If you ensure those are quality products (tested and from a reputable brand), you’ll cover 95% of what supplements can cover.

Finally, a quick cautionary tale on shady supplements: There have been numerous cases of supplements (especially weight loss pills and muscle-growth pills) being spiked with drugs or banned substances. People have popped positive on drug tests or gotten sick because some sketchy company laced their fat-burner with amphetamines or their “muscle booster” with anabolic steroid analogs. This is why I harp on certifications like NSF Certified for Sport – it protects you from that garbage (saltwrap.com). As a rule of thumb, if a product’s claims sound too miraculous (“Gain 10 lbs of muscle in a month!” or “Melt fat overnight!”), avoid it. Stick to the basics that have decades of research behind them.

Step 3 Recap: Supplements can help, but only after you have a solid diet and workout regimen. My recommended stack for someone starting out would be: a protein powder you enjoy (for convenience), creatine monohydrate (5g daily), and perhaps a pre-workout for an extra kick (especially for those early morning sessions). Optional nice-to-haves: a recovery drink or BCAAs if your diet is lacking protein (though if you hit your daily protein, BCAAs aren’t necessary), and maybe fish oil or a multivitamin if your micronutrient intake is low from food. But keep it simple. The supplements should maybe account for 5% of your fitness budget/effort – the other 95% is real food and real training.

TL;DR (bookmark this)

My progress: 35% → 12% body fat, 79 → 21 lb fat, 82 → 92 lb muscle—and likely ~5 extra years of life expectancy compared with staying obese. PMC

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(References supporting the facts and claims in this article are included inline in the text. I believe in evidence-based advice – no fitness myths here!)