How to Properly Plan A Successful Weight Loss #2

vegetarian-diet-plan

How to Properly Plan A Successful Weight Loss #2

If you haven’t read the first one: https://cardioandweights.com/2017/02/08/how-to-properly-plan-a-successful-weight-loss/

Summary from the 1st one:

Get your household involved, throw away the garbage, no sugar soda, meal planning FTW, set goals, how are you going to lose weight, how many calories, how do I make a meal plan, finding an exercise plan.

How Do I Plan My Diet?

  • How many calories do I need per day?
  • What diet should I use?
    • There are many diets out there. You can read my reviews here:
  • Draw up a meal plan based on that diet and the amount of calories you need
  • Meal Prep 101:
    • Outline your entire week of meals for you and your family on Sunday
    • Go Shopping on Sunday
    • Plan crock pot meals to make things easier for you a few days
    • Make your breakfasts easier with Level-1! Out of 200 people that we train, I’d say that most use meal replacement shakes from 1st Phorm to supplement unhealthy meals. I use Level-1 Protein for breakfast. It is 140 calories, full of protein, low carb, low fat. Mixes instantly and tastes amazing. Use link below for free shipping. You put it in a shaker, shake and go.
    • Think smarter not harder:
      • Chicken Breast is $1.99 a pound at the butcher @ Kroger. Salads are cheap and easy to make. Combine for great lunches.

How Do I Plan My Workouts?

 

Good Luck!

 

Dustin Holston

Sports Nutritionist and Personal Trainer

teamnutritiontrain.com

 

2017 Arnold Classic Invite List

Who’s Competing at the 2017 Arnold Classic?

Cardio and Weights knows!

IFBB Men’s Open Bodybuilding

35912-dallas-mccarver-15_final

2017 COMPETITORS

Fouad Abiad
Lionel Beyeke
Maxx Charles
Vitaly Fateev
Will Harris
Michael Lockett
Dallas McCarver
Cedric McMillan
Juan Morel
Luke Sandoe

Image result for cedric mcmillan

Cedric McMillan can win this if he keeps everything tight

Summary: Look for a tightly contested race between Dallas McCarver, Cedric McMillan, and Lionel Beyeke. Fouad Abiad and Juan Morel are my dark horses. 

Men’s 212 Bodybuilding

2017 COMPETITORS

Ahmad Ashkanani
Guy Cisternino
Charles Dixon
David Henry
Manual Manchado
Jose Raymond
Mitchell Staats
Zane Watson
Quincy Winklaar
Kyong Won Kang
Hidetada Yamagishi

Summary: Look at Hidetada Yamagishi to repeat, however Jose Raymond, Guy, and David will be up there. Dark horse is Zane Watson and Ahmad Ashkanani. 

How to Properly Plan A Successful Weight Loss

How to Properly Plan A Successful Weight Loss

So you have decided that you want to lose weight! Congrats! Maybe it is because of a So you 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your yougins’ around the house. Whatever the reason I want to congratulate you for deciding to put your healthy first and concentrating on making a better you. I am going to share with you how to succeed at weight loss so that you don’t become one of the millions that try it for a week or two and become discouraged and quit.

 

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Same person, Jessica totally transformed her life.

Proper Planning Makes Better Performance:

If your goal is to lose weight and totally change your life, this is what you must do:

  1. Get your household involved. If you have a significant other or kids that are not participating then it will be extremely difficult for you to succeed. You need to motivate them to also get healthy. Have a competition. It isn’t going to hurt your child to eat healthier and lose a little weight if they are unhealthy. There are plenty of healthy recipes that are low calorie that are delicious.
  2. Throw away the garbage (unhealthy foods). If you have unhealthy food options in the house, you will be tempted.
  3. No soda with sugar. If you have to have soda, convert to diet, but you should drink water.
  4. Meal Planning makes your life easier. Do not try to diet without planning all your meals in advance. 1st Phorm Level-1 Protein is a great meal replacement protein that is great for breakfast or lunch! Crock pot meals will also make your life easier!
  5. Have an obtainable goal. Losing 50 pounds in a month isn’t going to happen, nor would it be healthy. If you are under 200 pounds, you should try to lose 1-3 pounds per week. If you are over 200 pounds, you should try to lose 1-5 pounds per week. You should set a goal for 1 month weight loss, 3 months of weight loss, 6 months of weight loss, and 12 months of weight loss. Push yourself to hit each goal, and if you don’t hit those goals, reevaluate and reset those goals.
  6. How are you going to lose the weight? The weight isn’t going to just lose itself! You need two things to maximize weight loss. A. Meal plan (nutrition plan, or diet). B. Exercise Program.
  7. How many calories should I eat if I want to lose weight? I suggest you calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/  The Basal Metabolic Rate is the amount of calories your body needs (at rest) to maintain current weight. If you eat less than this, you will lose weight (typically).
  8. So you know your BMR, how do I make a meal plan?  Check out my sample meal plans by calories: https://cardioandweights.com/2016/10/24/sample-meal-plans/. You can replace meats and vegetables with other healthy choices.
  9.  You need an exercise plan. Do you belong to a gym? If so check out this sample 3 day a week workout I created:  https://cardioandweights.com/2016/09/16/3-day-workout/ . Need something more advanced? Here is a 5 day workout schedule:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/ If you are unable to go to a gym, here is an at home workout plan: https://cardioandweights.com/2016/10/24/do-it-at-home-workout/

 

What about Supplements?

Supplements can help you achieve greater goals, but they are not miracles. Here are some supplements that I recommend. If you order through link provided, you will receive free shipping!

M-Factor Hero or Goddess Multivitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/a/products/multi-vitamins/mens/m-factor?a_aid=NutritionTrain

Level-1 Meal Replacement Protein: Do you work a stressful job or have trouble finding healthy meal choices for breakfast, lunch, and snacks? Level-1 Protein is a delicious shake that provides a quality meal with only 140 calories and 24 grams of protein that keeps you full and keeps your metabolism churning. I drink one with a banana each morning to keep me full, and at only $1.67 per meal, a lot cheaper and healthier than McDonalds. https://1stphorm.com/a/NutritionTrain/5a474429

Royal XXI Queen or King System! : The Royal XXI Queen or King System are two of the most researched and proven fat burners on the market. What makes them different? 1st Phorm realizes that men and woman are built differently and need different vitamins, minerals, and other products to lose weight. Each are created to be maximally effective for each gender. They also burn fat 24 hours a day with three different products. Royal King/Queen are stimulant fat burners that control appetite and burn fat. T-21 helps you optimize hormone levels to burn fat faster. C-21 helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast.

Royal XXI Queen System: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal XXI King System: https://1stphorm.com/a/products/stacks/weight-loss-stacks/royal-21-king-system?a_aid=nutritiontrain

Fish Oil: Fish Oil helps keep your heart healthy, reduce inflammation, weight loss, and more. I suggest Full Mega from 1st Phorm for the highest quality of fish oil. https://1stphorm.com/a/products/health-wellness/fish-oil/full-mega?a_aid=NutritionTrain

Other items: Pre Workout (MegaWatt V2), Joint Support, and the Post Workout Stack can also be useful.

 

Thank you for reading and good luck with your weight loss!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

Should You Care What Your Employees Eat and If They Workout?

Should you Care What Your Employees Eat and If They Workout?

You offer health insurance, life insurance, and maybe quality disability insurance for your employees, but you should you care what your employees eat or if they workout?

vegetarian-diet-plan

Research from the Health Enhancement Research Organization (HERO), Brigham Young University and the Center for Health Research at Healthways shows “presenteeism”, or being at work but not performing at optimal levels, damages workplace efficiency. These inefficiencies are created by employees not eating healthy or working out regularly. The inefficiency of presenteeism and absenteeism causes lost production that costs businesses billions in operations costs annually.

The study found some of the following statistics:

  • Absenteeism was 27% lower for workers who ate healthy and regularly exercised vs those who didn’t.
  • Performance of workers who ate healthy and regularly exercised was 11% higher than those were are obese.
  • 66% of employees with an unhealthy diet were more likely to report lost productivity vs those with a healthy diet
  • Healthy snacks actually increase productivity, 93% of those who claim to not eat healthy snacks lose productivity.
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This seems difficult, but it isn’t. Helping your employees live healthy lives in and outside the workplace will make your business more efficient.

Other Factors (from numerous studies):

  • A Duke University study shows that obese workers file twice as many workers’ compensation claims, cost seven times as much, and miss 13 times more days of work.
  • Obese men take almost 6 more sick days than their healthier counterparts, obese women take an additional 9 more sick days.

Solutions:

  • Hire a Sports Nutritionist/Fitness Coach (Like me!) to give 30 minute class during lunch on healthy eating and healthy lifestyle changes. Having these sessions once a month can help educate employees on the importance of living a healthy lifestyle.
  • Healthy snack options. My wife and I teach our clients that snacks can make or break a diet. Most dieters think they need to stay away from snacks, but we find that snacks are a necessity and will prevent you from binge eating. Having almonds, cashews, fruits, and vegetables available in your break-room/kitchen will give your staff the opportunity to refuel for dollars a day. A bunch of bananas can feed 6-8 people and only cost you less than $2.00.
  • Gym memberships are great benefits for your employees. Many gyms will give you a nice discount if you enroll your office all at once.
  • Weight loss contests are great incentives for people to get healthier around the office. Prizes such as Apple Watches or Fitbits will encourage employees to continue tracking their health.

Summary:

To become  fully efficient in today’s business, companies must take care of employees. The paradigm must be broken and businesses must attempt to change or at least show that they care about the well being of the employees by teaching sound nutrition advice. The studies show that healthier employees are more productive and have less absences. Businesses will have more productive employees who will live fuller and longer lives with nutrition and lifestyle enrichment programs that may not cost the employer much compared to the net benefit of utilization.

To debate more about this topic, or to contact me directly, email me: nutritiontrain@yahoo.com.

About the author: 

Dustin Holston is a personal trainer and sports nutritionist from West Virginia. During the day he is a Legal Administrator running a regional law firm in Charleston. Dustin completed his MBA from Marshall University and has 15 years experience managing insurance agencies, banks, and law firms. Dustin and his wife have a love of fitness and nutrition and spend much of their time volunteering and making workout plans and diet plans for those trying to lose weight (for free).

Connect with Dustin on  linkedin-logo

 

Sources:

Diet may affect workplace productivity, Mother Nature Network, http://www.mnn.com/money/green-workplace/blogs/diet-may-affect-workplace-productivity. Accessed 31 Jan. 2017.

Duke Study Says Obese Workers File More Worker Compensation Claims, Fowler Insurance, fowlerinsure.com/2017/01/16/duke-study-says-obese-workers-file-more-worker-compensation-claims/. Accessed 31 Jan. 2017.

Eric A. Finkelstein, Marco daCosta DiBonaventura, Somali M. Burgess and Brent C. Hale. “The Costs of Obesity in the Workplace.” Journal of Occupational and Environmental Medicine. 52(10):971-976, October 2010.

You Are What You Eat…. Even At Work, Business News Daily, http://www.businessnewsdaily.com/3699-healthy-eating-worker-productivity.html. Accessed 31 Jan. 2017.

1st Phorm GDA Review

1st Phorm GDA (Glucose Disposal Agent) Review

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What is making us fat? For years and even today people think fat is making us fat. Fat has a bad reputation, and although it can make us fat, carbohydrates are the chief culprit. Carbohydrates, especially sugars spike insulin. When insulin is spiked (and you aren’t working out, or in in a post workout setting), your body immediately goes into fat storage mode. Guess where that fat goes? Waist, hips, thighs, and all those other places that you don’t want it to go.

 

What do I do?

You can go low carb, and that will help, although it will hurt your gains because your muscles need carbs for recovery. Or you could use…

GDA by 1st Phorm

GDA by 1st Phorm is a Glucose Disposal Agent. This supplement will move more of the glucose to the muscle and less to your blood sugar. This will keep your blood sugar from spiking and thus will keep your waist size from increasing. GDA also slows down the absorption of carbs which will also help with blood sugar. This supplement combines the benefits of low carb eating with the benefits of having glycogen in the muscles.

 

Where do I buy?

You can order it through various links, but if you order it today here for $42.99: https://1stphorm.com/a/products/gda?a_aid=NutritionTrain you will receive free shipping on your entire order. 1st Phorm doesn’t do coupon codes so this is the best deal you will receive!

 

Summary:

Bigger muscles, shredded, lower body fat, lower blood sugar, more glycogen to the muscle cells, better athletic performance, get GDA!

 

 

Thank you for reading!

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

1ST PHORM ROYAL 21 Queen SYSTEM REVIEW

1st Phorm Royal 21 Queen System Review

 

Did you think it ended with Bliss and Commander? You were wrong…

 

 

reviews

Order Today with Free Shipping!

Shred fat… Control Appetite… Optimize Metabolism… Increase Energy… Control Cortisol… Elevate Thyroid Output… Feel like a QUEEN and LOOK LIKE A BOSS!

Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. While Commander and Bliss Go Packs were the best on the market. Royal 21 King and Queen Systems go to the next level. It is a true 24 hour fat burning matrix.

What’s in it?

Royal 21 QUEEN System includes:

  • Royal 21 QUEEN
  • C-21
  • T-21

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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

C-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

T-21

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

 

Summary:

Royal 21 Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal 21 Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

royalxxi-women-system

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 King System Review

1st Phorm Royal 21 King System Review

Did you think it ended with Bliss and Commander? You were wrong…

 

royalxxi-men-system_2_3

Order Today with Free Shipping!

Shred fat… Control Appetite… Optimize Metabolism… Increase Energy… Control Cortisol… Elevate Thyroid Output… Feel like a KING

kingsystem

Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss. While Commander and Bliss Go Packs were the best on the market. Royal 21 King and Queen Systems go to the next level. It is a true 24 hour fat burning matrix.

What’s in it?

Royal 21 King System includes:

  • Royal 21 King
  • C-21
  • T-21
duskiki.jpg

The two owners of this blog will be trying it soon!

Highlights of each component:

Royal 21 King:

  • Increased Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Increase Core Temperature (Thermogenics)
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

C-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

T-21

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

 

Summary:

Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal 21 King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

royalxxi-men-system_2_3

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist