carbohydates

Good Carbs vs. Bad Carbs

Good Carbs vs. Bad Carbs

good_bad_carbs_difference.jpg

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

 

 

How to Diet- A Comprehensive Guide

BannerBliss

How to Diet- A Comprehensive Guide

10635775_10101327193001803_6162033483918045694_n

Dieting isn’t as hard, or as expensive as people make it out to be.

The Weight Loss Formula

As mentioned in the linked article the weight loss formula is simple.

(BMR) > (Calories Consumed)-(Calories Burned)

Or quite simply: Eat less calories than  your body needs. 

Step #1. Figure out how many calories your body needs to maintain current weight (BMR).

Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.

how_it_works_muscle_fat1

 

cropped-picmonkey-collage.jpg

Step #2. How many pounds of fat do I want to burn each week?

Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible.  The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.

There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as The Bliss Go Pack or Commander Go Pack from 1st Phorm. These help speed up your metabolism to help you shred fat faster.

How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.

Equation:

To Lose 1 pound per week- Cut/burn 500 additional calories than your body needs each day.

To Lose 2 pounds per week- Cut/burn 1000 additional calories than your body needs each day.

To lose 3 pounds per week- Cut/burn 1500 additional calories than your body needs each day.

Step #3. How am I going to burn these calories?

Part A. Plan a Diet

I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.

This means I need to shoot for around 1900 calories per day.

Sample Meal Plan

Breakfast- Level-1 Shake + Banana= 230 calories

Snack #1- 1 servings of almonds= 160 calories

Lunch- Broccoli and Chicken Breast (6 oz)- 330 calories

Snack #2- 1 servings of almonds- 160 calories

Dinner-2 fillets of Tilapia, 2 servings of brown rice (200 grams), Cauliflower- 500 calories

Post-Workout Snack- 2 servings of Phormula-1 + 1 serving of Ignition= 360 calories

Before Bed Snack- Peanut butter with apples- 200 calories

Total Calories= 1940

Part B. Workout Plan

When I’m cutting, I want to be in the gym at least 5 days a week. I like to hit specific muscle groups on specific days. I will then finish the workout by doing cardio.

Monday- Biceps/Triceps + 20 minutes HIIT

Tuesday- Chest + 20 minutes of HIIT

Wednesday- Legs + 20 minute jog

Thursday- Back + 20 minute jog

Friday- Shoulders + Calves + 20 minute HIIT.

Weekends- I may go for a jog or play basketball. I try to give my muscles the weekend off.

Part C. Supplement Plan

Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.

Here is my supplement plan:

commander-344px-394px

Commander + Thyro-Drive with Breakfast– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

Commander  with Lunch– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

M-Factor Hero before bed– A great multivitamin that isn’t pixie dusted. It works by giving you essential vitamin and minerals your body needs in a capsule, much more proven way to inject vitamins.

Thyro-Drive before bed– Thyro-Drive helps maintain optimal thyroid performance to maxmize weight loss.

Opti-Core before bed– Stress makes you gain weight, lack of sleep helps prevent gains. Opti-Core helps reduce stress and increase sleep.

Full Mega before bed– We don’t eat enough fish. Fish Oil is great for your heart, is an anti-inflammatory, and studies have shown weight loss with fish oil.

Creatine Post Workout-  I mix creatine with Ignition and Phormula-1 Protein post workout to help with muscle growth and recovery.

 

Summary:

Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.

 

If you need further advice on diet, training, or other goals, feel free to email me: nutritionandpersonaltraining@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.

 

Thank you,

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain

 

My Favorite Fat Loss Tips Volume #1

My Favorite Fat Loss Tips: Volume #1

I get asked all the time for hacks and secrets to fat loss. There really isn’t any miracles that will make you skinny tomorrow, but there are some tips and tricks I give my clients that I am going to share with you for free today! Some of these are tips and tricks that I came up with through my health journey, and some are ones that I picked up from articles and other trainers.

body-weight-scale

#1. Chew bubble gum for appetite suppression. Whenever you are dieting and hungry, chew some sugar free bubble gum!

Weight Loss Benefits of Chewing Gum. Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch and did not compensate by eating more later in the day. Chewing gum also helped the study participants satisfy their cravings and resist fattening treats.

 Suck-It-Up-Now-Gym-Motivation

#2. Drink water for appetite suppression. Whenever you are dieting and hungry, drink a glass of water!

“We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy,” said Brenda Davy, Ph.D., senior author on the study. “We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.”

00a190ed32248f7f81a20b5fafef08f3

#3. Spicy foods burn fat. Feel the Burn!

You’ve tried every other weight loss supplement. Now try capsaicin. A recent study presented at the Biophysical Society’s Annual Meeting suggests consuming chili peppers can aid in weight loss by way of thermogenics, the process of creating heat from burning fat. After adding capsaicin to the high-fat diet of mice, researchers from the University of Wyoming found that capsaicin prevented weight gain by turning on thermogenesis in the body. 1st Phorm uses capsicin in their Bliss and Commander supplements!

 BxNXyBZCAAELWui

#4. Don’t eliminate carbs, eat them around your activities to lose weight! Eat carbs when you wake up and before/after training!

Read more: http://www.precisionnutrition.com/all-about-nutrient-timing 

#5.  High protein diets retain muscle and help you look better faster! High protein diets help you retain muscle while losing fat. Muscle is sexy.

 how_it_works_muscle_fat1

#6. Save money and eat healthier by replacing one unhealthy meal with a protein shake! 1st Phorm’s Level-1 Protein has less than 140 calories and 24 grams of high octane protein!  Only $1.67 a meal!

#7. Meal planning saves you money and keeps your diet in check! Plan your meals a week in advance. Grilled chicken and a salad will cost you less than $2.50 a day if you make it yourself. Healthy crock pot meals will help you save money also!

#8. Coffee will help you lose weight and is a great pre-workout! Many studies have shown coffee to help suppress the appetite, increase thermogenesis, and increase energy!

In addition to its appetite-controlling effect, coffee may increase your rate of calorie burn. According to a study from a 2006 edition of the “American Journal of Clinical Nutrition,” coffee’s caffeine content may elicit a slight boost in thermogenesis and fat oxidation.

10255289_10206931802792375_7084271292131236500_n

#9. Walking good, jogging better, running best! Studies have shown that for maximum weight loss, a mixture of sprints, jogging, and walking will show the most results!

If you’re trying to lose fat, it’s pretty clear that HIIT is a more effective tool than long-distance cardio,” Robertson says.

#10. Weight Lifting + Cardio increases weight loss! Lifting weights 3-5 times a week with cardio will increase weight loss!

Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session2, and that overall resting energy expenditure is increased following weight training.3 These studies indicate that fat-burning is indeed elevated when it comes to resistance training, especially when the workouts are intense enough. (http://www.builtlean.com/2013/01/08/cardio-vs-weight-training/)

 cardio

Like, Love, or Hate my ideas? Sound off below!

Feel free to check out www.1stphorm.com/nutritiontrainand receive free shipping and the lowest prices on your 1st Phorm supplements!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

Beach Body in 45 days

Beach Body ready in 45 days!!!

Can you get the body you want in 45 days? The answer is maybe, but we can surely try!!!! After a long winter, many of us are holding excess weight around our stomach and thighs. The idea behind this diet is to combine nutrition, exercise, and supplements to maximize weight loss to become beach body ready in 45 days.

body-weight-scale

BMR Calculation:

We need to calculate the total amount of calories your body needs to maintain your current weight. I like using this BMR Calculator to do so.

Nutrition Plan:

Once we calculate our BMR, I would suggest setting a meal plan with 300-500 less calories than your BMR. If you can cut your calories by 3500 in a week, you should lose one pound of fat!

I would go with a diet that is 25% Carbs, 25% Fats, and 50% Protein. This should allow you to maintain as much lean muscle as possible while burning fat. Your fats should come from healthy sources such as nuts, fish, etc.

Exercise Plan:

Once we have a meal plan to follow, the next step is to follow a specific exercise plan. The plan should hit a few muscle groups each day with cardio. We want to use moderate weight to build lean muscle while burning fat.

Suggested Split:

Day 1: Legs

Day 2: Arms and Shoulders + 30 minutes of cardio

Day 3: Chest and Abs + 30 minutes of cardio

Day 4: Back + 30 minutes of cardio

Day 5: Traps and Calves + 30 minutes of Cardio

On cardio days, I would suggest doing some high intensity training with some sprints a 1-2 times per week. I like sprinting for 60 seconds and jogging for 5 minutes, then repeating.

Supplement Plan:

Commander and Thyro-Drive(men) or Bliss and Thyro-Drive(Women) and at least 2 containers of Phormula-1 or Level-1 should be enough supplements for the plan.

commander-344px-394px bliss-344px-394px

Morning: 1 Commander/Bliss and 1 serving of Phormula-1 or Level-1 (as a meal replacement for breakfast)

Lunch: 1 Commander/Bliss and a healthy lunch

Dinner: Healthy Dinner

Post workout: 1 serving of Phormula-1 or Level-1

Before bed: Take 2 Thyro-Drives

Total Weight Loss:

Depending on how much weight you need to lose, I think it would be possible to lose 15-20 pounds over the course of 45 days with this plan. I would shoot for 2-3 pounds of weight loss per week. With a similar plan, my trainee Brittney lost 7 pounds in a week!

Lift Heavy My Friends,
Dustin Holston
1st Phorm Ambassador
Personal Trainer/Sports Nutritionist

Royal XXI Queen and T-21 Review

mainbanner
When I started working for 1st Phorm in September of 2014, I told the company I was skeptical of all these “miracle diet pills” that companies promote on a daily basis. I said that I wouldn’t work for a company that I didn’t believe in and would only work for a company who believes in facts, not fads.
Before my wife and I signed on as Brand Ambassadors for 1st Phorm, we wanted to look at the ingredients of the products and not just the hype.
You can purchase Royal Queen XXI and all other 1st Phorm Supplements and Receive Free Shipping. Click here.
royalxxi-women-system

Here is our review of 1st Phorm’s Royal XXI Queen

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

10635775_10101327193001803_6162033483918045694_n

Here is my review of T-21

T-21

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

 

Review of Stack: 

 

Review: Grade A+. This is a top notch stack for fat burning, thermogenics, focus, thyroid support, and mood enhancer.

To purchase Royal XXI Queen or any other 1st Phorm Supplements with Free Shipping Click here. You get free shipping and my discount on all purchases.

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador

The Secret Formula Trainers Don’t Want You to Know! The Weight Loss Formula

Do you know there is a formula to help you estimate how much weight you can lose in a specific time frame? It is a complex formula but I will break it down for you… for free!

einstein-and-his-blackboard

(Theory of Weightloss-it-ivity)

Weight Loss Formula:

(BMR*Activity Level) > (Calories Consumed)-(Calories Burned)

If (Calories Consumed)-(Calories Burned) is less than (BMR*Activity Level) then take:

3500 (amount of calories needed to burn 1 pound of fat)/(Amount of calories less than (BMR*Activity Level))

=Number of days to burn 1 pound of fat

Number of days to burn 1 pound of fat * pounds you want to lose= how long it will take to lose x pounds of fat

Step 1: How many calories do I need to stay at my current rate? BMR Formula

BMR stands for Basal Metabolic Rate, or how many calories you burn a day at complete rest.

Here is the formula:

Women: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) – (4.7 x age)

Men:   66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

Example:  Male that weights 180, who is 5’8 (68 inches) and is 30 years old 

66 + (6.23*180)+(12.7*68)-(6.8*30)

= 1847 Calories

10635775_10101327193001803_6162033483918045694_n

1st Phorm Ambassador Christina with her WMD

Step 2: How active are you?

We then look at how “active” the person is:

Sedentary: BMR x 1.2 (doesn’t do a whole lot)

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Step 3: How many calories do I need to consume to maintain my current weight?

So the 30 year old in the above example is moderately active.

BMR * 1.55

1847 * 1.55= 2863 calories needed per day to stay at current weight

Step 4: How much weight do I want to lose?

You will need to determine how many pounds of fat do you want to lose. Each pound of fat is a reduction in calories of 3500.

how_it_works_muscle_fat1

Step 5: How am I going to burn/not consume these calories?

Figure out how many calories you think you can reduce/burn a day and divide it into 3500.

In above example if the 30 year old could burn/consume 500 less calories a day:

3500/500= 7 days for 1 pound of fat burned

Step 6: How long will it take me to lose my goal weight?

Take the amount of weight you want to lose and multiple it by the amount of days it takes to lose 1 pound of fat.

In above example of 30 year old:

10 pounds * 7 days= 70 days to lose 10 pounds of fat @ 500 calories less a day.

Shortcomings of the Formula:

Although the formula is nice to know, there are some issues with it:

1. BMR formula doesn’t take in account for body fat%/lean muscle mass.

– Lean muscle burns more calories than fat.

2. How do you estimate your activity?

– Am I very active or moderate active?

3. As you lose weight, your BMR changes.

– Will be harder to burn more calories or consume less calories as your body weight reduces.

Suggestions:

See how your body does by trying to eat the amount of calories of your BMR prior to using the activity multiplier. Eating healthier, nutrient dense foods will keep you fuller longer, and may be an easy way to jump start your fat loss. Try to shoot for 1-2 pounds of fat loss per week. A human can lose weight faster than that, but it can be detrimental to your mental and physical health. Supplements like Bliss and Commander can help speed up the metabolism and help you burn fat faster. These also help with energy and hormonal support. Thyro-Drive can help optimize your thyroid function for greater weight loss.

11067486_10101324997691223_7903482267944083730_n

Dustin with his niece... and Elsa
Thank you for reading and lift heavy my friends!
Dustin Holston
Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador
www.nutritiontrain.1stphorm.com 

How to Make Insulin Your Friend, and Not Your Enemy

A Comprehensive Guide on How to Utilize Insulin For Increases in Lean Muscle!

cropped-1stphorm21.jpg

 

Summary Study: The major effects of insulin on muscle and adipose tissue are: (1) Carbohydrate metabolism: (a) it increases the rate of glucose transport across the cell membrane, (b) it increases the rate of glycolysis by increasing hexokinase and 6-phosphofructokinase activity, (c) it stimulates the rate of glycogen synthesis and decreases the rate of glycogen breakdown. (2) Lipid metabolism: (a) it decreases the rate of lipolysis in adipose tissue and hence lowers the plasma fatty acid level, (b) it stimulates fatty acid and triacylglycerol synthesis in tissues, (c) it increases the uptake of triglycerides from the blood into adipose tissue and muscle, (d) it decreases the rate of fatty acid oxidation in muscle and liver. (3) Protein metabolism: (a) it increases the rate of transport of some amino acids into tissues, (b) it increases the rate of protein synthesis in muscle, adipose tissue, liver, and other tissues, (c) it decreases the rate of protein degradation in muscle (and perhaps other tissues). These insulin effects serve to encourage the synthesis of carbohydrate, fat and protein, therefore, insulin can be considered to be an anabolic hormone. (Read here: http://www.ncbi.nlm.nih.gov/pubmed/21864752)

Intro: Insulin can have great effects on protein synthesis, feeding glucose to the muscle cells, and decreasing degradation of the muscle. Insulin can also be bad, if insulin is spiked at the wrong times, it can encourage fat storage. How do we convince insulin to be our friend while it could easily be our enemy?

GI Carbohydrate Timing:

GI stands for glycemic index, or how fast or slow a carbohydrate enters your blood stream. High GI foods enter the blood stream fast and spike insulin. These foods typically cause a crash shortly there after. These foods include: simple sugars, white rice, white bread, sweets, sodas, etc. Low GI foods digest slowly and give you sustainable energy over a longer period of time. Low GI foods do not cause your insulin to spike as fast. These include whole grains.

So when should I eat each?

High GI: As soon as you wake up and post workout.

  • When you wake up in the morning, your body has been in a fasting state for 6-10 hours. Your muscles are starving. Adding High GI foods with protein can help refuel your muscles and prevent muscle wasting.
  • You want to spike your insulin post workout to drive protein synthesis and refeed the muscle cells glucose that it burned during the workout.

Low GI: During the day and before workout.

  • You want to eat Low GI foods during the day to give yourself long lasting energy that will also prevent you from being hungry.
  • You also want to eat Low GI foods prior to working out. This will keep you from crashing in the middle of your workout.

Post Workout Shake:

 

My wife and I suggest 1st Phorm’s Post Workout Stack. This includes Phormula-1 and Ignition. Phormula-1 is one of the most highest quality proteins in the world. It also has zero fat, and out of a 26 gram scoop, 23 grams of it is high quality protein. Unlike other simple or fast absorbing carbohydrate sources such as sucrose, fructose, and even waxy maize starch that offer little to no insulin response, Ignition actually delivers pure dexanhydrous glucose to the cell which offers an insulin spike up to 6X greater than these other sugars. Ignition will help you spike your insulin so that lean sexy muscle can be added and prevent your workout from becoming a waste.

Lift Heavy My Friends,

Dustin Holston
Personal Trainer and Sports Nutritionist
1st Phorm Brand Ambassador
Free Shipping and Lowest Cost Supplements: 1stphorm.com/nutritiontrain