fat

The Staircase of Obesity- Why We Are Fat

Obesity

Obesity among Americans has skyrocketed over the past few decades. Recent studies show that over 2/3 of adults in the United States are either obese or overweight. This wasn’t always an issue in the United States. Between 1962 and 2014, the among of overweight Americans stayed constant. A new trend emerged. While 40% of men and 25% of women were considered overweight, the percentage of obese American’s skyrocketed. Obesity in men exponentially grew from approximately 10% in 1962 to around 35% in 2014. Similarly, women ranged from mid-teens in 1962 to over 40% in 2014.¹

Why do we have vast growth of obesity in the United States over the last 40+ years?  This is the staircase of obesity, Why are we fat.

Genetics

More often than not you have heard someone say, “I can’t lose weight, it’s in my genes!” An article by Harvard University proves that there is some merit to this claim. Over 400 genes have been identified that cause fat accumulation. There are also some Americans who have “thrifty genes”. Scientist believe these these genes allowed some early man to store fat easier and made them superior to others. Early men could survive longer without food, however, these genes are still present in some of us today, causing an undesired trait.²

Genetics definitely play a factor in the development of fat accumulation, however, it is just a stair in our staircase of obesity. The issue with genetics is that although there is some proof that genetics play a role in obesity, the exponential incline in overweight and obese American’s can’t blame genetics for this growth. Genetics can make weight harder to lose, however with proper nutrition and exercise, you can lose weight (Note, if you try dieting and exercising and can’t lose weight, you should talk to a doctor).

Outside Forces

If what’s inside our DNA doesn’t explain the rise in obesity and overweight Americans, it must come from an external factor. These external factors can be food, chemicals, lack of free time, stress, and other factors.

Food Portions

Between 1971 and 2000 the American women increased their calories by 335 (on average) and men increased by 168 calories each day. If we average these numbers and apply them over a year, that is nearly 92,000 additional calories. Studies show that 3500 extra calories more than our body’s need cause 1 pound of fat accumulation. That’s over 26 pounds of fat that our bodies take on due to this increased consumption.

What is causing this increased consumption? Portion sizes are expanding, Americans are eating out more than ever, and we have an addiction to sodas. An example of portion sizes from the Harvard study showed that the single portion calories of french fries from McDonald’s have increased by 3 times over the years from when they first introduced to their menu. Americans are also choosing to dine out much more than ever. Nearly 50% of our food budget accounts for out of house dining vs just 27% in 1970. Food portions at restaurants are far greater than at home portions, contributing to more calories.

A study using data from the USDA and Beverage Digest showed production of 12-ounce servings of soda per American went from 100 12 ounce cans of soft drinks in 1957 to over 600 12 ounce cans annually in 2000. That is 5 more cans per person over 40 years. ³ These sugary drinks can cause weight gain, diabetes, and other chronic health conditions.

Another study from USDA showed that Americans aged 2 and over only drink 3.9 cups of “plain” water a day. That is 31 ounces of water per day. ⁴ Water is known to increase metabolism, decrease appetite, and increase overall health. Most studies say that 8 glasses of water each day, a total of 64 ounces.

Exercise

Americans don’t exercise nearly enough, however, studies show that nutrition is a bigger component of weight gain than lack of exercise. Only 25% of Americans get the recommended hour of moderate exercise per day. There are various reasons why we don’t exercise like we should. Television has changed our lives over the last few decades and more and more time has been dedicated to watching television, however, there is a new technology that is taking our attention away from exercise; the internet. A Zenith study showed that we spend nearly 5.5 hours a day on either television or internet.⁵

Budget cuts to gym and extracurricular activities have made it hard for our children to exercise. With exercise not being promoted at a young age, it is hard for children as they become adults to become and stay active. Childhood obesity has increased to 1 in 6 children.

Stress is another factor that is rising obesity levels in America. Employees have been working been working long hours and also haven’t been using vacation time for downtime. Studies show that those who sleep less than 8 hours suffer from obesity more than those who get 8 hours of sleep. Whether it is work-related stress or lack of sleep, both contribute to obesity.

Other Outside Forces

Smoking during pregnancy, gestational diabetes, and babies breastfed for greater than 3 months all increase likelihood of obesity later in life. Our culture is also programming our youth to be lazy and to consume more food than needed because of technology and advertisements. When obesity is forced upon our children at a young age, it makes it even more difficult to living a long and healthy life.

Summary

With over 70% of American either overweight or obese, this epidemic is causing increased costs in healthcare, decreased productivity, and shorter lifespans. It is essential that we as individuals do our part to lower this trend because the government hasn’t been able to curb the explosive growth of obesity in our population.

 

Sources:

¹https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

²https://www.health.harvard.edu/staying-healthy/why-people-become-overweight

³https://www.precisionnutrition.com/all-about-diet-sodas

⁴https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_water_intakes_0508.pdf

⁵http://www.businessinsider.com/tv-vs-internet-media-consumption-average-chart-2017-6

Building Muscle on a Budget- Cost Conscious Supplements and Food

Building Muscle on a Budget- Cost Conscious Supplements

It’s hard to build muscle, or diet when you are on a tight budget. The key is to learn the tricks of the trade, and if you do it correctly, you will actually save money by getting a better body. Let’s look at some of my suggestions.

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Budget Muscle- Food Edition:

Whether you are dieting or trying to add muscle, there are certain go to foods.

  • Chicken Breasts: Chicken breasts can be had for $1.99 a pound many times if you go directly to the butcher section at many grocery stores (Krogers), but if you buy the Tyson variety, you will be paying close to double.
  • Chicken Thighs: Fattier than chicken breasts, but much more economical, chicken thighs are a real value in the muscle department.
  • Eggs: I see our local ALDI advertising eggs for 59 cents a dozen all the time!
  • Yogurt and Cottage Cheese: Both very good sources of protein
  • Bulk almonds, peanuts, and cashews: Great healthy fats and proteins to snack on
  • 1st Phorm Level-1 Meal Replacement Shakes: Only 140 Calories, 24 grams of protein, and $1.66 for a complete meal, it is a must buy! Order here with free shipping!
  • Canned Tuna: Sometimes not the most appealing taste, but high quality protein for a low price!

 

Budget Muscle- Supplements Edition:

Whether you are dieting or trying to add muscle, there are certain go to supplements.

  • 1st Phorm Creatine: Creatine is safe for men and women and is one of the most researched and proven supplements ever. It builds muscle, helps in recovery, and is dirt cheap. Purchase 100 servings for less than 19 cents a serving with free shipping here! 
  • 1st Phorm Glutamine: Glutamine is another safe and proven supplement for men and women. Your muscles are full of glutamine and it is good for your immune system. Purchase today with free shipping for servings less than 32 cents a day!  
  • Hot Coffee (Black): Black coffee has antioxidants and caffeine that is great for weight loss. Especially if you don’t add the sweeteners. Try drinking this while fasting.
  • 1st Phorm M-Factor Multivitamins: M-Factor is dosed correctly with the right vitamins and minerals for women or men (you pick the men’s or the women’s version when ordering). They are tailor-made to help men and women who are active at working our or dieting that aren’t getting all the vitamins and minerals their body needs. Order M-Factor will free shipping here!

 

Summary:  

Quality foods and supplements don’t have to cost an arm and a leg, but they sure can make those arms and legs grow!

 

Questions and Comments?

 

Thank you for reading, share with your friends!

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

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

What are the Best Fat Burners for 2017?

Best Fat Burners 2017:

Best Overall Fat Burning Product:

Royal XXI King and Queen Systems (For Men and Women)

You get Royal XXI King(men) or Royal XXI Qyeen (women), T-21, and C-21. You get 24/7 Fat Burning through 3 products that target various processes of fat burning. You get hormone optimization, increased metabolism, appetite suppression, increased energy, thermogenics, fat burning, better rest, and more.  It is not uncommon for someone to lose 20 pounds through on cycle of either Pack.

 

Order the Royal XXI King System or Queen System through this link and save huge $$$ with combined savings and free super fast shipping! https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

True Fat Burners w/Stimulants

Royal XXI King (Men) or Royal XXI Queen(Women):

1st Phorm created Royal XXI King and Royal XXI Queen to specialize in helping men and women lose weight fast. King is made for men because our bodies are different than women, and the same is true about Queen . Both these products will:

  1. Help you lose weight fast
  2. Keep muscle and shred fat
  3. Control appetite
  4. Feel better
  5. Increase energy while in calorie deficient state

Order these two potent fat burners now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

Thyroid Optimizing Fat Burners

T-21 (For Men and Women):

Not all fat burners need to have stimulants in them. T-21 helps regulate and optimize the fat burning organ, the thyroid, to help you shred fat fast. Many American’s have low thyroid output and T-21 has been proven to help kick it into high gear.

  1. Optimize Thyroid
  2. Increase Metabolism
  3. Increase t3 and t4 production

Order T-21 now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

Cortisol Control + Better Sleep Fat Burners

C-21 (For Men and Women):

Cortisol is bad. If you increase cortisol levels, you will have problems losing weight. Cortisol is caused by stress, both mental and physical. Reducing cortisol is hard, but helpful rest and C-21will do it. C-21 will help you get a good nights sleep and help reduce cortisol levels.

  1. Reduces Cortisol
  2. Helps you get a better sleep
  3. Increases metabolism with digestive enzymes

Order C-21 now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

 

Feel free to check out the rest of my blog where you will find tips on meal plans, diet information, free workout plans and more! Share with your friends!

 

 

Dustin Holston

Sports Nutritionist and Personal Trainer

Teamnutritiontrain.com

The Royal 21 Queen System Review- How It Works

Answers to Popular Questions:

  • Where can I order the Royal 21 Queen System?
  • Does Royal 21 Queen System help me lose weight?
    • YES! Royal 21 Queen System has proven fat burners through three different supplements: Royal 21 Queen, Thryo-21, and Core-21
  • How Does It Work?
    • Royal 21 Queen System is three separate fat fighting supplements. Royal 21 Queen will help you shred fat through potent fat burners, Thyro-21 will optimize thyroid output (your fat fighting organ), and Core-21 will lower cortisol levels and help you sleep better.
  • What can I take with Royal 21 Queen System?
    • Level-1, Phormula-1, Ignition, M-Factor Goddess, AlphaCreHD, Full Mega, and pretty much any other 1st Phorm product. I would suggest not taking MegaWatt V2 while on Royal 21 Queen System until you can test your tolerance to caffeine. I would switch to ALPHACreHD while on Bliss Go Pack for pre workout.
  • How much weight will I lose?
    • Again, The Royal 21 Queen System will help you lose weight fast, however you need to make sure that your diet is in check prior to starting the Royal 21 Queen System. I have had clients lose 15 pounds in a month.
  • I am sensitive to caffeine, should I take the Royal 21 Queen System?
    • I would suggest investing in the Thyro-21/Core-21 pack instead of the Royal 21 Queen System. Although there isn’t as much caffeine in Royal 21 Queen System as some energy drinks, if you are sensitive to caffeine I’d suggest Thyro-21 and Core-21
  • I have cravings, will Royal 21 Queen System help?
    • YES! One of the best things about the Royal 21 Queen System is that it will control cravings.
  • What should I do on the Royal 21 Queen System?
    • You should eat healthy, drink plenty of water (100 ounces +), workout, and get adequate rest.
  • If the Royal 21 Queen System isn’t right for me after taking it, what should I do?
    • 1st Phorm has a 110% money back guarantee. Contact 1st Phorm and they will refund.
  • If I should need help about meal planning or workout plans, who should I contact?
    • You can contact 1st Phorm, or you can contact me @ nutritionandpersonaltraining@yahoo.com

 

Royal 21 Queen System:

“A comprehensive fat burning matrix that is designed to optimize the female body for fat burning while helping control stress, increase energy, improve mood, and control appetite.”

royalxxi-women-system

Where to Buy? 1stPhorm.com for Free Shipping

Thyro-21 INFO

Metabolism Catalyst

The powerful formula in T-21 is designed to help deliver the raw materials your body uses to produce thyroid hormone. Bringing this into balance can help raise your body’s metabolic rate as well as core body temperature, leading to an increase in daily caloric expenditure.

On top of the increase in metabolism is T-21’s ability to enhance your body’s natural energy levels without fear of jitters. Because of this, it is ideal for people with sensitivity issues to caffeine or other stimulants. More importantly though, is the ability to stack T-21 with a powerful stimulant-based product such as Royal XXI King™ or Royal XXI Queen™ to maximize results. For maximum results use T-21 as a part of the Royal XXI King or Royal XXI Queen Weight Loss Results Systems to optimize your system around the clock!*

*These statements have not been evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

ROYAL 21 QUEEN INFO

Advanced Female Thermogenic Formula

It’s no secret that as women we have additional obstacles to hurdle when it comes to losing weight. That is why Royal XXI Queen is specifically formulated for women like us in mind, and is like nothing you have ever tried.

No longer do you have to be frustrated from food cravings, sluggishness, monthly hormone fluctuations, and everything else mother nature throws at you that derails your progress. Royal XXI Queen is the newest generation of weight loss supplements and will be your new favorite weapon to help rule your weight loss results.

We all know there is no magic pill for losing weight. It takes regular exercise and healthy eating habits to melt off the extra stored body fat in those not-so-kind places…but that’s where Royal XXI Queen comes to the rescue. Royal XXI Queen is going to help control your appetite and manage the cravings for salty and sweets foods, so you can stick to that healthier eating plan. The focused energy boost will have you feeling great and motivated to be active…even after a long, stressful day.

With precise ratios of powerful ingredients, Royal XXI Queen will also stack the deck in your favor when it comes to managing weight loss issues that only women like us face; such as depression, mood swings, hot flashes, excess water weight and even menopause. The natural ingredients will also put you in a clear, more focused state of mind to help you push through the most trying days.

In combination with exercise, proper water intake, and a healthy meal plan Royal XXI Queen will lift your weight loss goals to new heights. For maximum results use Royal XXI as part of the Royal XXI Queen Weight Loss Results System to help boost your metabolism by naturally balancing thyroid hormone production and reduce the production of the stress hormone cortisol.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Core-21 INFO

Quality sleep is one of the most important factors in pursuing and achieving a fat loss goal, but it is commonly overlooked. Just one night of poor sleep has been shown to cause an increase in the appetite-stimulating hormone ghrelin, elevated cortisol levels, and decreased glucose tolerance; ultimately leading to very poor metabolism.

In today’s society stress is everywhere and whether it’s mental, physical, or emotional it increases your cortisol levels. When your cortisol levels remain elevated it signals your body to hold onto fat in your midsection as well as cause lethargy.

Taking a nighttime supplement like C-21 will support deep, restful sleep and lower stress levels. It has been shown that this naturally balances cortisol levels, leading to your body fully recovering to its full potential. Unwinding and getting a relaxing night of sleep will promote optimal metabolism throughout the night and the rest of the day.

C-21 also attacks another important nighttime fat loss issue by aiding the body in digestion and nutrient assimilation while you are asleep. The blend of key digestive enzymes keeps your body working as efficiently as possible to allow for even better recovery and an overall positive impact throughout the day.

For maximum results use C-21 as part of the Royal XXI King or Royal XXI Queen Weight Loss Results Systems to help boost your metabolism all day long.

 

1st Phorm’s TransPHORMation Contest

 

mainbanner

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

 

How to Diet- A Comprehensive Guide

BannerBliss

How to Diet- A Comprehensive Guide

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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

 

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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