stomach 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

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

Best ABS in Bodybuilding History

mainbannerWho has the best abs in Bodybuilding History? You will see some legendary names such as Frank Zane, but also some guys you may not have heard of. This is my top 10 list!

 

Honorable Mention: Lee Priest, Mohamed Makkawy, Premchand Dogra, Darrem Charles

 

 10. Chris Cormier

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A massive 250 Pound Bodybuilder

 9. Flex Wheeler

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In 1993 he was at his greatest.

8.  Lee Lebrada

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Lee had a tiny waist.

7. Shawn Ray

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Shawn Ray- INSANE

6. Bob Paris

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Killer abs and one of the best posers of all time.

5.  Milos Sarcev

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Another Great Poser.

4. Thierry Pastel

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Tiny, tiny, tiny waist.

3. Frank Zane

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Master of the vacuum and only Mr. Olympia winner on the list.

2. Serge Nubret

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2000 sit-ups a day…

Best Ever:

Ahmad Haidar

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Never won a pro show, finished 2nd twice, but the best abs of all time go to Mr. Haidar.

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Agree? Disagree? Sound off below.

Want to get ripped?

Hit me up on Facebook, Twitter, or IG

Free Shipping/Discounts

^1st Phorm Free Shipping!

 

Dustin Holston

 

 

What is more important for losing fat around your waist, Nutrition or Exercise?

BannerBliss

You have probably heard “Six-packs are made in the kitchen?” and you have probably saw people in the gym with tiny waists doing thousands of crunches. But when it comes to the size of your waist, what is going to reduce that fat more, nutrition or exercise?

Nutrition vs. Exercise? Which is better for losing fat around the belly?

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(Note: There are countless studies out there that cite different results, I am using only one of them to show how important Nutrition is.)

In a study by Barbara J Nicklas, Xuewen Wang, Tongjian You, Mary F Lyles, Jamehl Demons, Linda Easter, Michael J Berry, Leon Lenchik, and J Jeffrey Carr, the researchers wanted to see changes in adipose fat around the waist by testing obese middle-aged women. The women were split into 3 groups. Group one focused on diet only, Group two focused on diet + moderate cardio, Group three focused on diet + high intensity cardio. By the end of the study, all three groups lost approximately the same amount of weight and fat around their waist. 

I tell my clients constantly that your diet is 90% of the equation to fat loss (Fat loss = Nutrition + Training). This study confirms that when it comes to actual fat around the stomach, watching what you eat is more important than just training.

So I shouldn’t train?

Of course you should train. The health of the patients in the controlled study were healthier and retained more muscle when they worked out.  This study is an example to show how important it is to focus on nutrition when trying to look better in the mirror!

What are some tips on focusing on nutrition?

Lean protein, healthy complex carbs, healthy fats, and plenty of water will go a long ways! I suggest finding your BMR, and when trying to cut weight, try to eat around that number or less. I like to use Phormula-1 and Level-1 proteins as meal replacements and for post workout meals to maximize my training. They have a great balance of high quality protein, with low fat and carbs. The Commander Go Pack and the Bliss Go Pack can help you eat less, burn more fat, and feel better while dieting.

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Questions? Comments? Concerns? Let me know! I offer free advice! Check out www.teamnutritiontrain.com! 

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