1st Phorm

How to Lose Weight After Vacation

How to Lose Weight After Vacation

Lose weight after vacation, boy did I ever need to. Some how the beer, the seafood, the beer, wait, I already said beer, and the seafood caught up to me. I came back from the beach 6 pounds heavier than I started, and that included me surfing and kayaking everyday, and even hitting the gym while at the beach! I couldn’t imagine how much I would have gained if I wasn’t active. The goal to this post is to show how easy it is to lose weight after vacation as long as you follow these steps.

How to Lose Weight After Vacation

Lose Weight After Vacation: Drink Lots of Water

Once you return back to the grind of life after vacation, it is essential that you put down the soda, the beer, and the other bloat causing drinks and pick up water. How much water? You want to shoot for 100-130 ounces of water a day. What’s crazy about the human body is that when you drink water, it causes you to expel water. Your body says “Hey, since I’m drinking all this water, I don’t need to hold extra water, so I’ll pee it out!” You’ll be surprised how much weight you can lose in a day by just drinking extra water!

Lose Weight After Vacation: Throw Away The Junk!

Once you arrive back at your house, go to your kitchen and throw away all the junk food. If it isn’t healthy, throw it away!

Lose Weight After Vacation: Lower Your Carbs

You probably ate way too many carbs while you were on vacation. I know I did. Carbohydrates hold water. Most people do not know, but 1 gram of carbohydrate hold 3 additional grams of water. This means that if you would eat 4 ounces of a pure carbohydrate meal, you would add 12 ounces of water to your body, gaining an additional pound of body weight almost instantly!

If you lower your carbohydrate total, while drinking extra water, you will flush out a ton of bloat.

Lose Weight After Vacation: Increase Protein and Healthy Fats

Although I did eat a ton of protein last week, I didn’t eat much healthy fats. When you get back from vacation, it is essential to start eating a minimum of .8 grams of protein per pound of lean muscle mass. This means that if you are at 20% body fat, and you weigh 200 pounds, you have 160 pounds of lean muscle. You would need to eat .8 grams of protein for those 160 grams of lean muscle, or 128 grams of protein at minimum. If you lift weights, I’d suggest 1.2-1.5 grams of protein per lean muscle mass.

As for healthy fats, I like fish oil, healthy nut fats, olive oils, and avocados. While most people think “fats make you fat”, healthy fats can actually help you lose weight!

Lose Weight After Vacation: Supplements Can Help!

Supplements that I suggest for those who want to get back on the weight loss track are:

Royal 21 Queen/King System:

A potent fat fight, the Royal 21 Queen System for women, or the Royal 21 King System for men is a proven fat loss system that helps men and women increase metabolism, control appetite, help regulate hormones, lower stress, and even helps you sleep! You can order it here with free shipping! 

M-Factor Goddess or Hero

One of the best multi-vitamins on the market, the 1st Phorm M-Factor series is made specifically for men and women and has the right dosages of vitamins and minerals to help each sex hit the health goals they want. Order here with free shipping! 

GDA (Glucose Disposal Agent)

GDA is a product unlike anything I had ran into before. GDA helps block the absorption of carbs in the blood stream, which in turn keeps it from turning to fat. This helps you lose weight and also helps you gain muscle. In essence it is a “carb blocker”. It is cheap and 2 pills 30 minutes works! Order it here with free shipping!

Lose Weight After Vacation: Go to the Gym!

If you need a workout, check out our workout page here!

It is important to spend time in the gym when you get back from vacation. Sweat out those toxins and help build lean, sexy muscle!

Summary

Losing weight after a vacation, or starting out losing weight can be hard, however if you follow these steps you will find it is much easier to lose the weight. In 2 days I have lost 4 of the 6 pounds by following the steps above! I’m hoping by the end of the week I will have lost all 6 and maybe even more!

 

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Thank you,

Dustin Holston

Personal Trainer/Sports Nutritionist

Good Carbs vs. Bad Carbs

Good Carbs vs. Bad Carbs

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The difference between good carbs and bad carbs can make and break your diet. Check out this information to help better understand the differences between good and bad carbs for your weight loss.

Good Carbs:

Good carbs don’t spike your blood sugar. Blood sugar spikes cause insulin to be dumped into your system which transports nutrients to be stored as energy. These energy stores is known as fat. The type of fat your don’t want. Complex carbs (good carbs) burn slower and don’t spike blood sugar. These carbs are great for dieting and building muscle. These carbs are also typically full of fiber. Fiber is a non energy source that the body uses for digestion purposes. Most people deduct fiber from their total carbs consumed because it doesn’t have calories (very limited) that the body can use for energy purposes. Good carbs also can have iron, protein, and other vitamins and minerals.

Examples of Good Carbs:

 

Whole Grains

Fruits

Sweet Potatoes/Yams

Non-Instant Rice (Brown Rice, Wild Rice)

Quinoa

Beans

Bad Carbs:

Bad carbs hold little nutrient value and cause blood sugar to spike. When blood sugar spikes, insulin dumps into the body and causes fat to accumulate. If you are like me, you don’t want that to happen! The only time you want simple sugars in your diet is post workout. Post workout your body goes into what is known as the Anabolic Window. You can read more about it here. 

Examples of Bad Carbs:

Sodas

Sugar Drinks

Pastries

White Bread

White Rice/Instant Rice

Desserts (most)

Too Many Carbs:

Too many carbs is just as bad. Eating too many of anything isn’t good for you. Carbohydrates if your bodies chief fuel (energy), however if you aren’t utilizing it, it will be stored as fat. I suggest a high protein, lower carbohydrate diet if you are trying to lose weight. I also suggest the supplement GDA (GLUCOSE DISPOSAL AGENT) to help block carbs when you know you are going to have a carbohydrate heavy meal. You can read more about it here and receive free shipping. 

 

Questions or comments?

 

Reach out to me on Twitter: @nutritiontrain

 

Thanks,
Dustin Holston

 

 

Fighting Fat as a Female

Fighting Fat as a Female

Guest Author:  Christina Holston- Teacher, Trainer and Zumba Instructor

Fighting Fat as a Female

As a female with a 40+ hour a week job, a second job as a Zumba instructor who also trains clients, and a third job as a DJ, it is hard for me to find the time to take care of my body. Before you ask me to clarify the last statement, it is true. You can’t out exercise a bad diet. Even though I’m in the gym 5 days a week, it doesn’t make up for a bad diet. Trust me, I’ve tried! You must find time to take care of yourself! Following these tips I’ve learned over the past few years will make your life easier, and the results will be easier to achieve. This is Fighting Fat as a Female.

Meal Prepping is Mandatory

Meal Prepping is knowing today what you are going to eat tomorrow. Having meals ready to eat for a minimum of breakfast, lunch, and healthy snacks to keep my metabolism up throughout the day. While school is in session, I prepare meals on Sunday for the entire week. I typically go low carb during the day to keep my blood sugar down (great for fat loss) because my body really likes carbohyd

rates (in a bad way). If you have your lunches planned out, you have no excuses for going out to eat and being tempted by fast food.

Here is an example of some meal preps:

Breakfast: 1st Phorm Level-1 Meal Replacement Shake with Almond Milk 

Mid Morning Snack: Almonds or String Cheese

Lunch: Grilled Chicken w/ Broccoli

Mid Afternoon Snack: Pepperoni and Cheese

This diet allows me to have an extremely high protein, low carb, and healthy fat diet during the morning and afternoon hours where I am staying sedimentary. This means that I’m not being physically active. If you are not being physically active, you definitely don’t want to spike your blood sugar. Spikes in blood sugar will cause insulin to dump into your body and cause fat gain.

For Dinners my husband and I like to do crock pot meals that give us enough food for two days.

Don’t be Afraid to Lift Heavy Weights

 

Lifting weights, after getting your nutrition down, is the easiest way to getting the body that you want. Lean muscle burns fat at rest. Fat doesn’t (okay it does, but it is minuscule). Lifting weights will not make you look like a man, or make you bulky unless you A. Take steroids, or B. Eat surplus calories. If you are trying to diet, you don’t want to do either of those. Get a great workout that my husband wrote on this site and hit the gym!

Don’t Spend Hours on the Treadmill

Treadmills are great, however you don’t need to spend a lot of time on a cardio machine to lose a ton of weight. Check out HIIT exercises or mix in some sprints, or a popular class like ZUMBA to get your cardio on. Dustin came up with a great exercise called the DUSTIN CARDIO WORKOUT:

2 minute jog- 30 second sprint- 30 second walk
3 minute jog- 30 second sprint- 30 second walk
4 minute jog- 30 second sprint- 30 second walk
2 minute jog- 1 minute sprint

You can do this workout on a treadmill, outside, on a bike, or elliptical.

Supplements Help, But They Aren’t Miracles!

My favorite supplements for weight loss are: (Free Shipping Links)

Royal 21 Queen System:

The Royal 21 Queen system is great for women having trouble with their metabolism, losing weight, and controlling their appetite. It will eliminate appetite, optimize hormones, and even let you sleep better! This is a must have if you are looking to shred a lot of weight. My client Kim M. lost over 70 pounds in 4.5 months with the Royal 21 Queen System.

Glucose Disposal Agent:

GDA is great and I take it every day. GDA helps block carbs from spiking blood sugar, the number 1 reason why we gain weight. Once blood sugar is spiked, insulin is dumped and fat starts getting stored. GDA helps keep this from happening!

Full Mega:

Full Mega is one of the highest qualify fish oils on the planet. It helps you lose weight, great for heart health, and one of the reasons why my hair and skin have looked so good.

M Factor Goddess: 

M Factor Goddess is a multi-vitamin made for us women that helps us control our hormones, makes periods more bearable, and helps us with the vitamins and minerals we need most!

Post Workout Stack: 

Lean sexy muscle is what we need and the Post Workout Stack will help us get it. Our body needs whey protein isolate and glucose post workout to build lean muscle and for repair. This shake tastes amazing!

Know How Many Calories Your Body Needs

Last but not least, your body doesn’t need as many calories as you probably think it needs. You were told to stick to a 2,000 calorie diet, but for most women, that is far too many calories. I tell my clients to check their BMR (Basal Metabolic Rate) and if they are trying to lose weight, to try to eat around that number starting out.  

 

Following these steps will help you lose weight fast! Thank you for reading Fighting Fat as a Female!

 

Thank you for reading,

 

Christina Holston

Teacher, Trainer and Zumba Instructor

1st Phorm Legionnaire

Why is it so Hard for Women to Lose Weight?

Why is it so Hard for Women to Lose Weight?

Guest Author: Christina Holston, Zumba Instructor, Trainer, Medical Assisting Instructor, and Co-Owner Team Nutrition Train 

Why is it so Hard for Women to Lose Weight? The belly, the hips, the thighs, the butt, the arms, did I say the butt? It can be very difficult for women to lose weight. If my husband says he wants to lose 5 pounds, like magic it seems like it flies off of him and gets added to my hips. In this article I am going to go over the science of why it is so hard for women to get the weight off and some tips on how we can do it! Why is it so Hard for Women to Lose Weight?

Why is it so Hard for Women to Lose Weight? Estrogen… It sucks!

Estrogen is what gives us our breasts and wider hips. It may be attractive to some, but sometimes it gets in the way. Estrogen is one of the main reasons why we have higher body fat percentages on average than our male counterparts. The American College of Sports Medicine states that healthy men should have a body fat percentage of 10-22%, while women should have a body fat percentage of 20-32%.

So this explains why you have more fat than your male counterpart, but don’t fray. We will figure out how to fight fire with fire!

Throw Away the Trash!

Before starting your diet it is always best to “Throw away the Trash!” If you have any unhealthy food in the house, throw it away before you start your diet. No reason to punish yourself and tempt yourself.

 

We Don’t Have the Lean Muscle Men Have

Why is it so Hard for Women to Lose Weight?

In my above paragraph about estrogen I talk about our body fat percentages being higher. For every pound of lean muscle someone has, that is 14 calories extra burned. Every pound of fat only burns 2 calories per day. Due to the fact that us ladies have higher body fat percentages and less lean muscle than our male counterparts, we don’t burn the amount of calories that men do. We have to build lean muscle to compete with them when it comes to metabolism! You cannot be afraid to lift heavy weights!

Girls will not look like men if they lift weights if they do the following:

  1. Don’t take steroids

That’s it, there is not a #2. I don’t discriminate against women wanting to take steroids, however it isn’t for me. If you lift weights, diet, add cardio you will lose weight, look great, and look beautiful.

If you need a workout, checkout the great workouts here!

We Have to Have our Nutrition Perfect

We can’t slip as much as our male counterparts. Testosterone allows men to build muscle easier than us girls. Us girls tend to love simple carbs (chips, candy, donuts, bread!), but simple carbs do two things. They spike blood sugar, and they also add water weight (1 gram of carbs add 3 grams of water to your body). Between the two that means we are adding fat and extra water weight.

Supplements like the Royal Queen 21 Fat System which helps boost your metabolism, eliminate cravings, decrease appetite, optimize hormones, and even increase sleep is excellent to help us lose weight and help us better control our diets.

If you cannot get away from carbs (party, etc.) look at a supplement like GDA (Glucose Disposal Agent). It helps you block carbs from spiking blood sugar. This supplement is amazing and I take it every day!

Try not to spike your blood sugar unless you are in post workout (within 60 minutes of working out). Go high protein (protein is the last macro-nutrient that turns into fat), moderate fat, and complex carb. I rely on Level-1 Protein Meal Replacement Shakes during for breakfast (138.5 calories, 24 grams of protein, low carb, low fat), and healthy snacks. I meal prep lunch and have a sensible dinner. As soon as I’m done with my evening workout I hit the Post Workout Stack from 1st Phorm which includes Phormula-1 and Ignition. This is the highest grade Hyrdo-Whey to refuel your muscles with amino acids, protein, and pure glucose to get your muscles rebuilt.  Plus it tastes absolutely amazing. Imagine a root beer float post workout?

We Cannot Binge Eat!

Women are more susceptible to binge eating, especially after we workout. Just because we workout doesn’t mean we should eat more food afterwards! What makes things worse for us is that our hormone that controls hunger goes up post workout, and our hormone that controls feeling full goes down post workout. Our bodies want to binge eat after working out! UGHHHHHHH! This is where you need to drink your Post Workout Shake immediately after working out, then if you are still really hungry eat some carrots or fruit.

 

Water Weight

Believe it or not, men actually hold more water weight than women! I thought for sure before doing research that women held more water weight than men! I think it may effect us more especially during our favorite time of the month. The great news is that there is ways to combat excess water weight. Drinking more water (80+ ounces a day), decreasing sodium, increasing potassium, taking a multi-vitamin such as M-Factor Goddess, or taking a great fat burner like the Royal 21 Queen System can help you relieve extra water weight issues!

Make Sure you See Your Doctor Regularly

Why is it so Hard for Women to Lose Weight?

Dr. Luby, a premier Gynecologist that I worked for over 7 years. I learned so much working for this man! 

I was a Patient Coordinator/Asst. Office Manager at a OB/GYN for 7 years and currently teach Medical Assisting at a Career Tech High School and I can’t stress enough to women the importance of getting annual checkups with their doctors. It is important to get annual blood tests for thyroid, cholesterol, blood sugar, and other essential body functions. It is also vital to see your Gynecologist each year and get a PAP. There are too many preventable diseases and cancers that can be detected in blood work and screenings that can save your life.

Some of these screenings will see if there are some underlying conditions that may be causing weight gain. Feel free to talk to your doctor about concerns that you have.

Summary

Why is it so Hard for Women to Lose Weight? We are paddling upriver, we are climbing a mountain, and we are driving a car without brakes, however losing weight isn’t impossible for women. We are determined, intelligent, and stubborn as hell and won’t take no for an answer. If you follow the above tips, check out the supplements listed above, you to can lose weight easily!

 

Thank you for reading Why is it so Hard for Women to Lose Weight? Share the article with friends!

 

Christina Holston

1st Phorm Legionnaire 

The Ultimate Weight Loss Stack

The Ultimate Weight Loss Stack

 

As a personal trainer and sports nutritionist, I get asked all the time what the best weight loss stack is. By definition you want a weight loss stack that helps you burn fat, crush cravings, optimize thyroid levels, lower cortisol, help with rest, and more. You also want to have other supplements that lower blood sugar levels, and even a good meal replacement. I have chose three great supplements (1 is a system with three supplements) to help you jump start your weight loss.

  1. The Royal XXI King or Queen System: The Royal XXI System is from 1st Phorm. It includes three powerful supplements: Royal Queen (or King depending on gender), C-21 and T-21. Royal Queen and King are fat burners that shred fat, decrease cravings, eliminate appetite, and help increase energy in calorie deficient states. C-21 allows you to reduce cortisol levels and sleep better. T-21 helps increase your natural thyroid levels to help your body rid off fat. You can order the Royal XXI King or Queen System here with Free Shipping! https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain
  2. Level-1 Meal Replacement Protein: Cooking health meals can be expensive and take a lot of time. Fortunately 1st Phorm created a protein shake that tastes amazing and is very nutritious. Each shake is only 140 calories, low carb, low fat, and packed with protein. These shakes keep you full and mix easily, and for only $1.66 a shake, it is much cheaper than a $10.00 salad with chicken at a restaurant! Order Here with free shipping! https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins?a_aid=nutritiontrain
  3. GDA (Glucose Disposal Agent): GDA from 1st Phorm is a supplement that helps you store sugar that would normally turn to fat into the muscle. This sugar gets converted to glycogen and gets stored into the muscle cell for greater athletic performance and prevents you from getting fat around your waist. This helps you keep your blood sugar from spiking and keeps insulin down. This is a great supplement for those who are dieting and like to workout.  Order GDA with Free Shipping! https://1stphorm.com/a/products/fat-burners/mens-fat-burners/gda?a_aid=nutritiontrain

 

With these three supplements you should see explosive results with diet and exercise!

 

Thanks for reading!

 

Dustin Holston

Sports Nutritionist/Personal Trainer

TeamNutritionTrain.com

What the F#$% are WE Eating?

The past year or 2 has been bad for dieters and bodybuilders a like. We have had scandals and we have had companies lie to us. Here is a summary of the bad and the ugly!

Subway Eat Fresh Soy With Your Chicken!

Image result for subway

A recent study by the University of Trent (Canada) showed the chicken content of many restaurants in Canada. Most restaurants were rated between 85%-90% chicken by DNA analysis. This is normal once you consider spices and such, however there was one outlier: Subway. Subway’s chicken they use for their famous Oven Roasted Chicken Breast was allegedly a paltry (pun intended) 53% chicken with the remaining being mainly soy. Their chicken strips for their Sweet Onion Teriyaki was less than 43% chicken.

Soy mimics estrogen and can cause increase in fat gain in men and women.

Story: https://www.forbes.com/sites/brucelee/2017/02/28/subways-denies-report-that-50-of-its-chicken-is-not-really-chicken/#79011dca622a

Lenny & Larry’s Complete Cookie is total Bullsh!t

Image result for Lenny & Larry'sIf you are like me, you like to eat healthy high protein deserts as often as possible to get over your sweets addiction. Lenny & Larry’s cookies were a staple in our homes in the summer of 2016 after a friend became an affiliate of the small company. It was hard to believe that the tasty cookie had 16 grams of protein per cookie, until it was tested and had between 4-9 grams per cookie. A class action suit is filed and hopefully you and I will get a refund.

Story: https://medium.com/@anthonyroberts/lenny-larrys-complete-cookie-lacks-protein-says-class-action-lawsuit-46d7d6ce1fae#.j3yzgkf23

Protein Spiking

In 2015 we had several companies that were caught protein spiking, or not using all the protein that they listed on the label. They used the term “protein spiking” which means they added cheap filing amino acids that reduces the cost of production, but also reduces the results for the purchaser. Some of the companies that got caught were:  Giant Sports, MusclePharm, CVS Health, 4 Dimension Nutrition, NBTY and Inner Armour.

Story: https://www.forbes.com/sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lack-protein-ripping-off-athletes/#5a990b0c7729

 

How do we Prevent Ourselves from Being Taken Advantage of?

Try to find companies that use FDA approved facilities such as the ones that 1st Phorm use. 1st Phorm also has a 110% money back guarantee (this means if you don’t like the product, they have a return policy that is no questions asked, that you get 100% of your purchase price back plus 10%). Don’t rely on exaggerated claims or miracle weight loss products. These are nearly 100% scams. Watch for the words cleanses, miracle diets, celebrity diets, Dr. Oz Approved, Oprah Approved, eat whatever you want diets, etc. because more often then not they have been proven false.

 

If you are interested in some of the highest quality supplements in the world, check out 1st Phorm supplements! I am offering all readers free shipping by reading this article. 1stphorm.com/nutritiontrain.

 

Thank you for reading, share with your friends!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

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