diet lies

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

2017 1st Phorm Transphormation Challenge

 

2017 1st Phorm Transphormation Challenge transphormation

The 2017 1st Phorm Transphormation Challenge is back, and so is the $250,000 contest looking for the greatest transformations, or “transphormations” as Andy Frisella likes to say. Last year had nearly 100,000 entries and the results were staggering. This year you have three ways to enter:

1st Go to: https://1stphorm.com/a/transphormation?a_aid=NutritionTrain 

  • Purchase the Results Stack (20% Off) which includes: Monthly access to the Mytransphormationstartstoday.com, the contest,  Full Mega, M-Factor (Goddess or Hero), and Royal 21 King or Royal 21 Queen (Brand New Fat Loss Stack)
  • or Purchase the Health Stack which includes: Monthly access to mytransphormationstartstoday.com, the contest, Full Mega, and M-Factor (Goddess or Hero).
  • or Monthly access to Mytransphormationstartstoday.com, the contest, no discounts on supplements but absolutely no costs! Thank you Andy Frisella for doing this!

Now you will be assigned a Legionnaire for entering the contest. Every entry will have a Legionnaire. Legionnaires are brand ambassadors for 1st Phorm. The select few who are chosen to represent 1st Phorm because of their knowledge of nutrition, personal training, etc.  Who better than the guy who was voted Most Valuable Legionnaire last year? (I won Most Valuable Legionnaire September 2016, got a free trip to the headquarters, got to be in some videos and advertisements). If you go to https://1stphorm.com/a/transphormation?a_aid=NutritionTrain you will be on my team. My wife and I, (my wife is also a Legionnaire) will add you to our Facebook group, will help you will meal planning, workouts, dieting, recipes, and so much more. We will help you get in the best shape of your life, and hopefully help you win this whole damn thing!

 

Free Shipping on all 1st Phorm Supplements:

For considering us for being your coaches during the Transphormation Challenge, We are offering free shipping on all 1st Phorm Supplements, just go to 1stphorm.com/nutritiontrain and you will automatically receive free shipping on your entire order!

 

Again, you can sign up for free for the Transphormation Challenge, or save some real $$$ by singing up for the Transphormation challenge by buying some reduced cost supplements. The choice is you. Just sign up at https://1stphorm.com/a/transphormation?a_aid=NutritionTrain

 

 

Lift Heavy My Friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

Descriptions and Benefits of Different Diets

Adkins, Paleo, Vegetarian, Zone, there are a ton of different diets out there. What are the benefits and key characteristics of each?

Adkins Diet:

share-logo

The Adkins Diet was created by nutritionist Roger Adkins. The diet is a classic example of a low carbohydrate diet. The goal is to limit the amount of carbs and promote ketosis, the process in which the body uses fat as the primary fuel, instead of carbohydrates.

Benefits/Issues with the Adkins Diet:

Adkins doesn’t impose calorie limits, and early versions allowed the dieter to eat unlimited meats and cheeses. Lower carbohydrate diets tend to see a decrease in water weight, which will help the person lose weight faster early. Lower glycogen levels in the muscles will help clothes feel loser because of the lack of carbohydrates that your body is eating. This may make you feel good at first, but long term may restrict the amount of muscle growth. The Adkins diet does help people lose weight and I feel is an easier diet to understand because you are really only concerned with the amount of carbohydrates that you can ingest, however can be hard to follow because of the cravings.

Paleo Diet:

paleo-diet

The Paleo Diet was created by Loren Cordain, PhD, who believes that humans are genetically made to eat specific foods that our ancestors (early humans) had readily available. This means that no preservative foods such as lean meats, seafood, nuts (no peanuts!), fruits and vegetables (no potatoes or beans!), and plant based oils are approved. Eating non-preservative foods including lean cuts of meat, fruits and vegetables, and nuts can be heart healthy.

Benefits/Issues with the Paleo Diet:

My biggest issue with the Paleo Diet is that we are told to eat like early humans who had an average lifespan of 25-30 years. Also look at the list of approved foods, there are no oats, breads, pastas, or dairy. It is super restrictive and takes away a ton of healthy options. It is known to be expensive to be on this diet because the food needs to be preservative free and the options are limited. The diet does work and has a ton of followers.

Vegetarian Diet:

vegetarian-diet-plan

Probably my least favorite diet. Why? Not because of the diet itself, just the fact that I love meat and seafood. I’m sorry, I just got to have it in my diet. The vegetarian diet is what it sounds like, eating nothing but fruits, nuts, vegetables, grains, legumes, oils and starches. No meat, no seafood.

Benefits/Issues with the Vegetarian Diet:

The vegetarian diet is great for the heart. The vegetarian diet can help with many other conditions such as diabetes and blood pressure.  However, the vegetarian diet can also lead to some deficiencies. Calcium, vitamin B, omega-3 fatty acids, complete proteins, and other deficiencies happen with vegetarians. It is also hard to eat a high protein diet so if your goal is to increase muscle, it is harder to do so. It is hard to find someone who is obese who is on the vegetarian diet. It works.

Zone Diet:

zone-plate

The Zone Diet, created by Dr. Barry Sears, is a restrictive diet that the dieter has to stick to 5 meals (3 full meals, 2 snacks) all with a 30%-40%-30% ratio per meal. This means that each meal/snack needs to have 30% fat, 40% carbohydrates, and 30% protein.

Benefits/Issues with the Zone Diet:

The Zone Diet is probably my favorite of the bunch. I typically like to keep my clients to a ratio of 20%/40%/40% (20% fats, 40% carbs, 40% protein), so this is more in line with my philosophy. It is hard for the average dieter to stick with this plan because the diet believes that all meals should stick to the  30-40-30 ratio. I believe that by the end of the day you should see that as your total macros versus a per meal basis. It is essential when on the Zone Diet to find recipes to use because it is extremely difficult to follow.

The Dustin Diet:

cropped-11148550_10101441137286543_6386554659440631957_n.jpg

The Dustin Diet, is a diet that I advocate with the majority of my clients. This diet, which is high in protein, helps produce lean muscle and burn fat. This diet is restrictive in calories and when you can eat certain macros. Sample: Breakfast should be high protein, moderate carbs. Snacks between breakfast and lunch should be high healthy fat, low carbohydrates, moderate proteins. Lunches should be low carb, high protein. Snacks between lunch and dinner should be high healthy fat, low carbs, moderate proteins. Dinner/Post Workout should be high protein, high carbohydrates.

Benefits/Issues with the Dustin Diet:

The Dustin diet gives your body the fuel it needs at the appropriate times. You eat carbohydrates upon waking and post workout/dinner, however you restrict carbohydrates during the middle of the day. This prevents insulin from spiking while you are sitting at your desk. Insulin either creates fat, or creates muscle. You want to spike insulin around workouts, and not when you are sitting at your desk.

Summary:

Almost all diets work. This is because it restricts the amount of calories/junk food that you can eat. Whether you use any or all of these diets, as long as you follow them, they will work. Some are easier than others, and some have extra health benefits when compared to one another.  All of these diets promote high protein meals, and nothing is better than Level-1 protein by 1st Phorm. For $1.66 you get a full meal of high quality protein, low carbs, low fat. Order today with free shipping: 1stphorm.com/nutritiontrain 

 

Thanks for reading!

 

Dustin Holston

 

 

How to Diet and the Answers to Your Biggest Questions

Weightlossformula

  1. How do I know how many calories I need to eat to lose weight?
    1. Your basal metabolic rate (BMR) is the amount of calories your body needs to maintain current weight (at rest). If you eat less than your BMR, you will lose weight. Use this  link to help calculate yours: http://www.bmi-calculator.net/bmr-calculator/ 
  2. How do I prevent myself from binge eating?
    1. Many people do well 75% of the time, but will ruin their diet with one meal. Binge eating affects millions of Americans, and you are not alone. Drinking a glass of water prior to a meal can help fill your stomach prior to eating. It will make you feel full faster.
    2. Supplements such as the Bliss Go Pack (women) and Commander Go Pack (men) have appetite suppression that helps me cut cravings. Order either through this link with free shipping!  
  3. How do I find healthy choices with meals?
    1. There are a ton of healthy recipes when it comes to meal planning that you can take advantage . You can go to google.com and type healthy “insert food here” and thousands of recipes will come up.
    2. What I find is that people have trouble finding healthy meals when they are in a hurry, or when they are at work. The pressures of hurrying and eating make you make unhealthy and expensive decisions. That is why I tend to asks my clients to look at Level-1 Protein by 1st Phorm. Level-1 Protein is high quality protein that keeps you full longer, while being low carb and low fat. My wife and I use Level-1 Protein has a meal replacement daily. Order through this link with free shipping! 
  4. How do I workout?
    1. Before going to the gym for the first time, find a sample workout plan, or ask me to develop one. Email me: nutritionandpersonaltraining@yahoo.com
    2.  You can talk to personal trainers at the gym about helping you develop a training program, however they will charge you $$$
    3. Use this workout program that I developed:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/
  5. What Supplements Should I take?
    1. Protein: I’d suggest high quality meal replacement protein (Level-1) and a post workout protein (Phormula-1). If you could only afford one, I’d suggest Level-1 starting out.  Order through this link with free shipping! 
    2. Fat Burners: Although not necessary, The Bliss Go Pack/Commander Go Pack have a track record to help you lose weight fast. I lost 12 pounds in a month from the Commander Go Pack. Order either through this link with free shipping!  
    3. A good multi-vitamin can help. I suggest M-Factor Hero or M-Factor Goddess. 
    4. Fish Oil is great for the heart, the mind, weight loss, and lipids. I suggest Full-Mega. 
    5. Pre-Workout is not a must, but it can help motivate you with extra energy when you need a kick to get to the gym. MegaWatt V2 or ALPHACreHD are my favorites. 

 

00a190ed32248f7f81a20b5fafef08f3

Summary:

If you follow these suggestions you will lose weight fast and look and feel better than ever!

 

 

Thank you,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

 

How to Lose Weight Fast!

Losing weight sucks, let’s face it, however the end results is amazing in all of its glory.

cropped-11148550_10101441137286543_6386554659440631957_n.jpg

Get free shipping on 1st Phorm Meal Replacement Protein and fat burners by clicking here!

Here is a sure-fire way to lose weight fast.

  1. Join the transformation contest from 1st Phorm. They are giving away $250,000 to the people that show the greatest “transphormations” over 90 days and overall. The new contest just started. Go to mytransphormationstartstoday.com  and register. If you register and put down nutritionandpersonaltraining@yahoo.com as your trainer, I will provide you free meal plans and workout plans!
  2. Calculate your BMR (Basal Metabolic Rate). Your BMR is the number of calories you need in a day to maintain your current weight. If you eat less than that number, you will lose weight. http://www.bmi-calculator.net/bmr-calculator/
  3. Create a goal. Setting a hard yet achievable goal for your weight loss is a must. I recommend 1-2 pounds of fat loss per week. In 90 days that equates to 13-26 pounds!
  4. Create a meal plan. Now that you know your BMR you need to target a calorie intake below your BMR. Statistically eating 500 calories less than your BMR will equate to 1 pound of fat loss, however you will be working out. This means that as long as you burn + eat less calories, you will lose weight faster!
  5. A good meal plan should target your ideal body weight in grams of protein (If you want to weight 150, eat 150 grams of protein). Fats should only include healthy fats from fish, olive oil, nuts, beans, etc. Carbs should be low except for post workout.
  6. Create a workout plan. Search this blog for workout plans, and you will find a ton of options! I would suggest 3-5 times a week in the gym, doing at least 15-30 minutes of cardio each day.
  7. Supplements can help you, but won’t do the work for you.The Bliss Go Pack (women) and Commander Go Packs (men)  (click link to purchase) can help you kick start your metabolism, optimize thyroid, help you sleep better, and shred fat! I would definitely by a meal replacement protein powder such as Level-1 (click link to purchase) to help you substitute expensive unhealthy meals with a very tasty protein shake. M-Factor Goddess/Hero is a great multi-vitamin to take to help you replace vitamins and minerals that you will lose.  
  8. Make sure to check your goals weekly. I suggest only weighing in on Friday mornings at the same time each week. I also suggest measuring around your belly button before starting your diet, and every two weeks there after to see results.
  9. Need help? Team Nutrition Train  offers free meal plans, workout plans, and other information to help you hit your goals!

commander-go-pack-fat-loss-supplements

 

You can do it, we can help!

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

Why 1st Phorm’s Level-1 Is the Best Meal Replacement Protein

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

1st Phorm’s Level-1 is the best meal replacement protein ever…

Why? Watch Video Below: 

Summary:

  • Digests Well, No Bloat, NO GAS
  • Tastes Amazing (Cinnamon Cookie Batter and Milk Chocolate are my favorites)
  • Low Carb
  • High Protein
  • 5 Grams of BCAA
  • Slow Release Proteins (Digests slow, keeps you full longer)
  • Mixes easily with water, almond milk, milk
  • Cold Processed Proteins. Heat changes structure of protein in a negative fashion
  • Use for Breakfast, Lunch, Snack and save $$$ (Only $1.66 a meal)
  • Great for dieting, this is your high protein meal (less than 140 calories per meal)!
  • Great for bulking, add oats, whole milk, and a couple scoops!
  • 110% Money Back Guarantee from 1st Phorm

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

1st Phorm Commander Go Pack Log (Updated 10/17)

Start: 8/26/2016

Hey Guys!

I have decided to get shredded, or at least attempt to. I have wrote countless articles on Commander Go Pack and Bliss Go Pack, but I am going to be a guinea pig and keep a journal of my progress cutting. I am currently 187.8 pounds and 5’8 (28.6 BMI).

Perimeters: Goal is to keep calories around 1800 and then taper them down as I see how my body responds to dieting. I will eat between 150-200 grams of protein, leaving the rest of my calories to carbs and fats. I am hoping to lose between 7-10 pounds in 30 days.

Morning: 1 Commander, 2 Thyro-Drive

Before Dinner: 1 Commander

Bed: 2 Thyro-Drive, 3 Opti-Core

I will do the recommended 5 days on, 2 days off for these supplements.

CVGUU-1UEAAlSOa

I’ve been on for two days now. Energy is great even though I’m in a calorie deficient state. I slept like a baby last night also. More to come next week.

If you would like to order The Commander Go Pack with free fast shipping click here: http://bit.ly/28KIPz5


September 23rd 2016 Update

Wow, I am kicking ass with Commander Go Pack. I’ve been keeping calories around 1800 and protein between 150-200 per day. 1 or 2 cheat meals a week.

Earlier this week I weighed in at 177.0! That’s 10.8 pounds down in less than a month!

Energy has been through the roof. Although I’m cutting calories and doing extra cardio, I don’t feel exhausted mentally or physically.

The quality of sleep has been better than before.

Cravings have been eliminated, which is my biggest issue with dieting.

fatface

Cheeks down, I’ll show the rest at the end of the log!

Buy Commander Go Pack today with Free Shipping


 

Updated 10/17/2016

Final update. the results were amazing. I ended up losing 12 pounds with the Commander Go Pack.

 

14650173_587091024811264_3464242318714114240_n

Thoughts? Comment Below!

Final Results:

  • Weight down 12 pounds (6.3%)
  • Energy Up
  • Appetite Down
  • Sleep Good
  • Mood Good
  • No Negative Side Effects
  • Strength stayed the same even though I lost 12 pounds
  • Pants are way too loose, however went to a 44 in suit coats (from 42).
  • Final BMI 26.9 (Down from 28.6)

Buy Commander Go Pack today with Free Shipping

 

Thank you for reading my log of the Commander Go Pack!

 

To Purchase the Commander Go Pack, or the Bliss Go Pack (the female version) please click here! 

 

Questions or Comments? Feel free to email: nutritionandpersonaltraining@yahoo.com

 

Dustin Holston

Personal Trainer/Sports Nutritionist