fitness

New Weight Loss Studies (August 2017)

New Weight Loss Studies (August 2017)

Cardio and Weights reviews new weight loss studies for August 2017

High-Protein, Weight-Loss Diets Good for Your Heart

Reduced calorie diets that include 35 percent of your total calories in protein are better for you than diets containing lower concentrations in protein according to Rocio Mateo Gallego and colleagues from Aragon Health Sciences Institute in Spain. 

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A study of 91 women following a diet of reduced calories with 20, 27, or 35 percent protein were followed for 6 months (80% of total protein came from animal sources). The group following the 35% protein diet had the great body fat loss, blood sugar regulation, and blood fats. Each group lost around the same amount of weight, but body fat loss was higher for the group that ate the most protein. This means that more muscle was kept! (Source: Clinical Nutrition, 36: 371-379, 2017)

Suggestion: Supplement unhealthy meals with a meal replacement shake from 1st Phorm. Level-1 Protein is high protein, low calorie, low fat, and low carbs that keeps you full, plus tastes amazing! Order today with free shipping: 1stphorm.com/nutritiontrain

College Freshmen Who Weighed Themselves Daily Lost Body Fat

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Drexel University and Penn University teamed up to see how to fight the Freshmen Fifteen. In a study that was released August 17, 2017, the study found that women who weighed themselves daily actually lost weight while in college, where their counterparts who didn’t weigh themselves daily gained on average 4-8 pounds a year.

“Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain. Similarly, if you see weight gain on the scale, that information can motivate you to make a change.” Meghan Butryn, PhD, an associate professor in the College of Arts and Sciences at Drexel. (Source: http://drexel.edu/now/archive/2017/August/College-Freshman-Self-Weighing/)

Suggestion: Whether you weigh yourself daily or weekly, it is important to keep track of your health. It is important that when in school, or with a busy life schedule to find time for your fitness. Check out our free workouts today! 

Scientist: Exercise Doesn’t Make you Lose Weight

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In a very controversial article, Vox uses information from several scientist to show that you can’t “outrun” a bad diet. Showing that one piece of pizza after a hard workout eliminates the entire calories burned from the workout proves the importance of dieting vs. just working out.

The article also blames the government for blaming laziness on the American public instead of dietary restrictions. Lobbying efforts by major food brands have caused this “workout harder” fallacy to be implanted in our brains.  (Source: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories)

However the key to successful and long term weight loss is to exercise and diet! This will help you build lean muscle mass that will burn fat at rest. Exercise alone may not help you lose much weight, but combining it with dieting will add fire to dynamite.

I wrote an article years ago based on a studies debating which is better diet or exercise, and the article proved that diet actually burned body fat better than exercise.

What burns belly fat faster, diet or exercise?

 

Hope you enjoyed these fitness and health related articles!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Order 1st Phorm Supplements with Free Shipping @ 1stphorm.com/nutritiontrain

 

Team Nutrition Train Approved Workouts

Here is the approved list of workouts created and approved by Team Nutrition Train’s Dustin and Christina.

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CardioandWeights.com is the official blog for Team Nutrition Train 

Beginner

Full Body Workouts: https://cardioandweights.com/2017/01/03/full-body-workouts/ 
Do it at Home Workout: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

Intermediate:

Workout for Women to Add Muscle:  https://cardioandweights.com/2017/02/17/workout-for-women-to-add-muscle/ 
3 Day Workout Split: https://cardioandweights.com/2016/09/16/3-day-workout/
5 Day Workout Split: https://cardioandweights.com/2016/09/06/sample-workout/

Advanced:

Domination Workout Plan: https://cardioandweights.com/2016/07/26/domination-workout-plan/

Thank you for reading, you now qualify for free shipping on all 1st Phorm products, just go to 1stphorm.com/nutritiontrain to activate free shipping on all orders, forever!

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Thank you,
Dustin Holston

Personal Trainer/Sports Nutritionist

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

Commander Go Pack Log- Final

Updated 10/17/2016

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

 

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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


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


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.

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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

Butt and Leg Workout for Women

Get the butt and legs you want, in just 15 minutes!

HOW TO ACHIEVE THE PERFECT BUTT!

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How to achieve the perfect butt!

I’m sure almost everyone has watched Miley Cyrus twerk, or Nicki Minaj’s Anaconda video. Maybe you have seen the video for “Motherload” from Mastodon (a personal favorite)? Asses are in more than ever, but what makes up this wonderful muscle, and how do we perfect it?

What is in your butt?

Your butt is made up of three major muscles:

1. The Gluteus Maximus: One of the larges and strongest muscles in your body.

2. The Gluteus Minimus: A smaller muscle that sits on and near the hip.

3. The Glutueus Medius: Medium muscle found lying near the pelvis.

How do you get a nice gluteus?

What people need to understand, like other parts of your body, your glutes are muscles. They respond to weight training similar to all other muscle groups. This muscle group also likes to hold fat deposits over the muscle. If you have a flat booty, you can still make it more round by concentrating on weight training. If you have a booty that is too big, concentrate on training, cardio, and diet to help slim it down. Genetics are only part of the equation.

The Best Booty WORKout… ever

A lot of the females I trained were asking about a good butt/leg exercise to do once a week.

BOOTY WORKout Exercise Routine:

5 sets of Sumo Squats (10 reps) supersetted with 5 sets of 30 second wall sits.

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Tip: Keep your back straight and lower the kettle-bell until it is floor level. Use appropriate weight, and don’t be afraid to go a little heavy on the squats.

Race Track Lunges: Race Track Lunges are an exercise I invented a few years back for my wife. Take two weights of equal size and perform a standard lunge. But instead of walking straight ahead, you make a slight angle as if you are running around a race track. Perform 5 slow sets. Once you complete the first set, complete the second set in the opposite direction.  Try to increase the weight each week.

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Diet/Cardio: 

Diet is increasingly important if you are looking for a firm and lifted booty. Squat variations and lunges will help build muscle, but to get rid of the fat that covers the muscles you will have to work on your diet and cardio.

A combination of Bliss Go Pack (fat burner) with Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake)Level-1 Protein (meal replacement, replace unhealthy meals with a tasty shake) will help you burn fat and tone!

 

 

 

LIFT HEAVY MY FRIENDS,
DUSTIN HOLSTON
CERTIFIED PERSONAL TRAINER/NUTRITIONIST
TWITTER: @NUTRITIONTRAIN
INSTAGRAM: @NUTRITIONTRAIN247
FACEBOOK

Thank you for reading my article!

 

Who is Competing at the Mr. Olympia?

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Who is competing in the 2016 Mr. Olympia?

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Note: Dennis Wolf (Injury), Kai Greene (Personal), and Branch Warren (Personal) are not competing at the Mr. Olympia.

Who will win? Phil Heath will win #5 unless he is way off. Then it is up to Kevin Levrone, Dexter Jackson, or possibly Big Ramy!

Who is competing in the 212 Mr. Olympia?

212

Who will win? Flex “James” Lewis will win. Outside chance for David Henry, Hidetada Yamagishi and Jose Raymond.

Who is competing in Women’s Physique?

womens-physique

Who will win? Juliana Malacarne should win. Look out for Rosanna Harte.

Who is competing in Men’s Classic Physique?

classic-physique

Who will win? It will come down to Darrem Charles, Danny Hester, and Sadik Hadzovic. Watch out for Robert Timms.

Who is competing in Men’s Physique?

mens-physique

Who will win? With 40 competitors it is going to be tough. Jeremy Buendia looks great, but has grown so much that he doesn’t look like a physique competitor. Poston and others could threat.

Who is competing in Figure?

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Who will win? Latorya Watts is my pick. Nicole Wilkins will do well.

Who is competing in Fitness?

fitness

Who will win? Oksana Grishina all day…

Who is competing in Bikini?

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Who will win Bikini? So many competitors. Ashley Kaltwasser is favorite. Lacey Deluca and Janet Layug could upset.

1st Phorm’s TransPHORMation Contest

 

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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