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Good Carbs vs. Bad Carbs

Good Carbs vs. Bad Carbs

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The difference between good carbs and bad carbs can make and break your diet. Check out this information to help better understand the differences between good and bad carbs for your weight loss.

Good Carbs:

Good carbs don’t spike your blood sugar. Blood sugar spikes cause insulin to be dumped into your system which transports nutrients to be stored as energy. These energy stores is known as fat. The type of fat your don’t want. Complex carbs (good carbs) burn slower and don’t spike blood sugar. These carbs are great for dieting and building muscle. These carbs are also typically full of fiber. Fiber is a non energy source that the body uses for digestion purposes. Most people deduct fiber from their total carbs consumed because it doesn’t have calories (very limited) that the body can use for energy purposes. Good carbs also can have iron, protein, and other vitamins and minerals.

Examples of Good Carbs:

 

Whole Grains

Fruits

Sweet Potatoes/Yams

Non-Instant Rice (Brown Rice, Wild Rice)

Quinoa

Beans

Bad Carbs:

Bad carbs hold little nutrient value and cause blood sugar to spike. When blood sugar spikes, insulin dumps into the body and causes fat to accumulate. If you are like me, you don’t want that to happen! The only time you want simple sugars in your diet is post workout. Post workout your body goes into what is known as the Anabolic Window. You can read more about it here. 

Examples of Bad Carbs:

Sodas

Sugar Drinks

Pastries

White Bread

White Rice/Instant Rice

Desserts (most)

Too Many Carbs:

Too many carbs is just as bad. Eating too many of anything isn’t good for you. Carbohydrates if your bodies chief fuel (energy), however if you aren’t utilizing it, it will be stored as fat. I suggest a high protein, lower carbohydrate diet if you are trying to lose weight. I also suggest the supplement GDA (GLUCOSE DISPOSAL AGENT) to help block carbs when you know you are going to have a carbohydrate heavy meal. You can read more about it here and receive free shipping. 

 

Questions or comments?

 

Reach out to me on Twitter: @nutritiontrain

 

Thanks,
Dustin Holston

 

 

Fighting Fat as a Female

Fighting Fat as a Female

Guest Author:  Christina Holston- Teacher, Trainer and Zumba Instructor

Fighting Fat as a Female

As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.

Meal Prepping is Mandatory

Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd

rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.

Here is an example of some meal preps:

Breakfast: 1st Phorm Level-1 Meal Replacement Shake with Almond Milk 

Mid Morning Snack: Almonds or String Cheese

Lunch: Grilled Chicken w/ Broccoli

Mid Afternoon Snack: Pepperoni and Cheese

This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.

For Dinners my husband and I like to do crock pot meals that give us enough food for two days.

Don’t be Afraid to Lift Heavy Weights

 

Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!

Don’t Spend Hours on the Treadmill

Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

You can do this workout on a treadmill, outside, on a bike, or elliptical.

Supplements Help, But They Aren’t Miracles!

My favorite supplements for weight loss are: (Free Shipping Links)

Royal 21 Queen System:

The Royal 21 Queen system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal 21 Queen System.

Glucose Disposal Agent:

GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!

Full Mega:

Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.

M Factor Goddess: 

M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!

Post Workout Stack: 

Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!

Know How Many Calories Your Body Needs

Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.  

 

Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!

 

Thank you for reading,

 

Christina Holston

Teacher, Trainer and Zumba Instructor

1st Phorm Legionnaire

The Ultimate Weight Loss Stack

The Ultimate Weight Loss Stack

 

As a personal trainer and sports nutritionist, I get asked all the time what the best weight loss stack is. By definition you want a weight loss stack that helps you burn fat, crush cravings, optimize thyroid levels, lower cortisol, help with rest, and more. You also want to have other supplements that lower blood sugar levels, and even a good meal replacement. I have chose three great supplements (1 is a system with three supplements) to help you jump start your weight loss.

  1. The Royal XXI King or Queen System: The Royal XXI System is from 1st Phorm. It includes three powerful supplements: Royal Queen (or King depending on gender), C-21 and T-21. Royal Queen and King are fat burners that shred fat, decrease cravings, eliminate appetite, and help increase energy in calorie deficient states. C-21 allows you to reduce cortisol levels and sleep better. T-21 helps increase your natural thyroid levels to help your body rid off fat. You can order the Royal XXI King or Queen System here with Free Shipping! https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain
  2. Level-1 Meal Replacement Protein: Cooking health meals can be expensive and take a lot of time. Fortunately 1st Phorm created a protein shake that tastes amazing and is very nutritious. Each shake is only 140 calories, low carb, low fat, and packed with protein. These shakes keep you full and mix easily, and for only $1.66 a shake, it is much cheaper than a $10.00 salad with chicken at a restaurant! Order Here with free shipping! https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins?a_aid=nutritiontrain
  3. GDA (Glucose Disposal Agent): GDA from 1st Phorm is a supplement that helps you store sugar that would normally turn to fat into the muscle. This sugar gets converted to glycogen and gets stored into the muscle cell for greater athletic performance and prevents you from getting fat around your waist. This helps you keep your blood sugar from spiking and keeps insulin down. This is a great supplement for those who are dieting and like to workout.  Order GDA with Free Shipping! https://1stphorm.com/a/products/fat-burners/mens-fat-burners/gda?a_aid=nutritiontrain

 

With these three supplements you should see explosive results with diet and exercise!

 

Thanks for reading!

 

Dustin Holston

Sports Nutritionist/Personal Trainer

TeamNutritionTrain.com

What the F#$% are WE Eating?

The past year or 2 has been bad for dieters and bodybuilders a like. We have had scandals and we have had companies lie to us. Here is a summary of the bad and the ugly!

Subway Eat Fresh Soy With Your Chicken!

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A recent study by the University of Trent (Canada) showed the chicken content of many restaurants in Canada. Most restaurants were rated between 85%-90% chicken by DNA analysis. This is normal once you consider spices and such, however there was one outlier: Subway. Subway’s chicken they use for their famous Oven Roasted Chicken Breast was allegedly a paltry (pun intended) 53% chicken with the remaining being mainly soy. Their chicken strips for their Sweet Onion Teriyaki was less than 43% chicken.

Soy mimics estrogen and can cause increase in fat gain in men and women.

Story: https://www.forbes.com/sites/brucelee/2017/02/28/subways-denies-report-that-50-of-its-chicken-is-not-really-chicken/#79011dca622a

Lenny & Larry’s Complete Cookie is total Bullsh!t

Image result for Lenny & Larry'sIf you are like me, you like to eat healthy high protein deserts as often as possible to get over your sweets addiction. Lenny & Larry’s cookies were a staple in our homes in the summer of 2016 after a friend became an affiliate of the small company. It was hard to believe that the tasty cookie had 16 grams of protein per cookie, until it was tested and had between 4-9 grams per cookie. A class action suit is filed and hopefully you and I will get a refund.

Story: https://medium.com/@anthonyroberts/lenny-larrys-complete-cookie-lacks-protein-says-class-action-lawsuit-46d7d6ce1fae#.j3yzgkf23

Protein Spiking

In 2015 we had several companies that were caught protein spiking, or not using all the protein that they listed on the label. They used the term “protein spiking” which means they added cheap filing amino acids that reduces the cost of production, but also reduces the results for the purchaser. Some of the companies that got caught were:  Giant Sports, MusclePharm, CVS Health, 4 Dimension Nutrition, NBTY and Inner Armour.

Story: https://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/#5a990b0c7729

 

How do we Prevent Ourselves from Being Taken Advantage of?

Try to find companies that use FDA approved facilities such as the ones that 1st Phorm use. 1st Phorm also has a 110% money back guarantee (this means if you don’t like the product, they have a return policy that is no questions asked, that you get 100% of your purchase price back plus 10%). Don’t rely on exaggerated claims or miracle weight loss products. These are nearly 100% scams. Watch for the words cleanses, miracle diets, celebrity diets, Dr. Oz Approved, Oprah Approved, eat whatever you want diets, etc. because more often then not they have been proven false.

 

If you are interested in some of the highest quality supplements in the world, check out 1st Phorm supplements! I am offering all readers free shipping by reading this article. 1stphorm.com/nutritiontrain.

 

Thank you for reading, share with your friends!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

1st Phorm GDA Review

1st Phorm GDA (Glucose Disposal Agent) Review

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What is making us fat? For years and even today people think fat is making us fat. Fat has a bad reputation, and although it can make us fat, carbohydrates are the chief culprit. Carbohydrates, especially sugars spike insulin. When insulin is spiked (and you aren’t working out, or in in a post workout setting), your body immediately goes into fat storage mode. Guess where that fat goes? Waist, hips, thighs, and all those other places that you don’t want it to go.

 

What do I do?

You can go low carb, and that will help, although it will hurt your gains because your muscles need carbs for recovery. Or you could use…

GDA by 1st Phorm

GDA by 1st Phorm is a Glucose Disposal Agent. This supplement will move more of the glucose to the muscle and less to your blood sugar. This will keep your blood sugar from spiking and thus will keep your waist size from increasing. GDA also slows down the absorption of carbs which will also help with blood sugar. This supplement combines the benefits of low carb eating with the benefits of having glycogen in the muscles.

 

Where do I buy?

You can order it through various links, but if you order it today here for $42.99: https://1stphorm.com/a/products/gda?a_aid=NutritionTrain you will receive free shipping on your entire order. 1st Phorm doesn’t do coupon codes so this is the best deal you will receive!

 

Summary:

Bigger muscles, shredded, lower body fat, lower blood sugar, more glycogen to the muscle cells, better athletic performance, get GDA!

 

 

Thank you for reading!

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

1ST PHORM ROYAL 21 Queen SYSTEM REVIEW

1st Phorm Royal 21 Queen System Review

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Did you think it ended with Bliss and Commander? You were wrong…

 

 

reviews

Order Today with Free Shipping!

The Royal 21 Queen System helps you:

  • Burn Fat
  • Eliminate Cravings
  • Increase metabolism
  • Decrease Appetite
  • Control Hormones
  • Lose Weight Fast!

Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. While Commander and Bliss Go Packs were the best on the market. Royal 21 King and Queen Systems go to the next level. It is a true 24 hour fat burning matrix.

What’s in it?

Royal 21 QUEEN System includes:

  • Royal 21 QUEEN
  • C-21
  • T-21

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Royal 21 QUEEN:

  • Increased Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Increase Core Temperature (Thermogenics)
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat
  • An Overall Great Feeling

C-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

T-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal 21 Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal 21 Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

One of our clients has lost 80 pounds with proper dieting and exercise on the Royal 21 Queen system in 5 months!

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Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

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Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 King System Review

1st Phorm Royal 21 King System Review

Did you think it ended with Bliss and Commander? You were wrong…

 

royalxxi-men-system_2_3

Order Today with Free Shipping!

Royal XXI King System

The Royal 21 King System will help you

  • Burn Fat
  • Increase Metabolism
  • Eliminate Cravings
  • Decrease Appetite
  • Control Hormones
  • Help you Sleep
  • Lose Weight Fast!

 

kingsystem

Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss. While Commander and Bliss Go Packs were the best on the market. Royal 21 King and Queen Systems go to the next level. It is a true 24 hour fat burning matrix.

What’s in it?

Royal 21 King System includes:

  • Royal 21 King
  • C-21
  • T-21
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The two owners of this blog will be trying it soon!

Highlights of each component:

Royal 21 King:

  • Increased Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Increase Core Temperature (Thermogenics)
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

C-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

T-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal 21 King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

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Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist