carbohydrates

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

 

 

My Favorite Fat Loss Tips Volume #1

My Favorite Fat Loss Tips: Volume #1

I get asked all the time for hacks and secrets to fat loss. There really isn’t any miracles that will make you skinny tomorrow, but there are some tips and tricks I give my clients that I am going to share with you for free today! Some of these are tips and tricks that I came up with through my health journey, and some are ones that I picked up from articles and other trainers.

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#1. Chew bubble gum for appetite suppression. Whenever you are dieting and hungry, chew some sugar free bubble gum!

Weight Loss Benefits of Chewing Gum. Research from the University of Rhode Island showed that people who chewed gum consumed 68 fewer calories at lunch and did not compensate by eating more later in the day. Chewing gum also helped the study participants satisfy their cravings and resist fattening treats.

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#2. Drink water for appetite suppression. Whenever you are dieting and hungry, drink a glass of water!

“We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy,” said Brenda Davy, Ph.D., senior author on the study. “We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake.”

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#3. Spicy foods burn fat. Feel the Burn!

You’ve tried every other weight loss supplement. Now try capsaicin. A recent study presented at the Biophysical Society’s Annual Meeting suggests consuming chili peppers can aid in weight loss by way of thermogenics, the process of creating heat from burning fat. After adding capsaicin to the high-fat diet of mice, researchers from the University of Wyoming found that capsaicin prevented weight gain by turning on thermogenesis in the body. 1st Phorm uses capsicin in their Bliss and Commander supplements!

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#4. Don’t eliminate carbs, eat them around your activities to lose weight! Eat carbs when you wake up and before/after training!

Read more: http://www.precisionnutrition.com/all-about-nutrient-timing 

#5.  High protein diets retain muscle and help you look better faster! High protein diets help you retain muscle while losing fat. Muscle is sexy.

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#6. Save money and eat healthier by replacing one unhealthy meal with a protein shake! 1st Phorm’s Level-1 Protein has less than 140 calories and 24 grams of high octane protein!  Only $1.67 a meal!

#7. Meal planning saves you money and keeps your diet in check! Plan your meals a week in advance. Grilled chicken and a salad will cost you less than $2.50 a day if you make it yourself. Healthy crock pot meals will help you save money also!

#8. Coffee will help you lose weight and is a great pre-workout! Many studies have shown coffee to help suppress the appetite, increase thermogenesis, and increase energy!

In addition to its appetite-controlling effect, coffee may increase your rate of calorie burn. According to a study from a 2006 edition of the “American Journal of Clinical Nutrition,” coffee’s caffeine content may elicit a slight boost in thermogenesis and fat oxidation.

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#9. Walking good, jogging better, running best! Studies have shown that for maximum weight loss, a mixture of sprints, jogging, and walking will show the most results!

If you’re trying to lose fat, it’s pretty clear that HIIT is a more effective tool than long-distance cardio,” Robertson says.

#10. Weight Lifting + Cardio increases weight loss! Lifting weights 3-5 times a week with cardio will increase weight loss!

Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session2, and that overall resting energy expenditure is increased following weight training.3 These studies indicate that fat-burning is indeed elevated when it comes to resistance training, especially when the workouts are intense enough. (http://www.builtlean.com/2013/01/08/cardio-vs-weight-training/)

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Like, Love, or Hate my ideas? Sound off below!

Feel free to check out www.1stphorm.com/nutritiontrainand receive free shipping and the lowest prices on your 1st Phorm supplements!

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

Stress and Cortisol adds fat! OPTI-CORE will fight back and help you sleep!

Ever hear that stress is a bitch? That is because it is true! Stress hurts your sleep, and it equally hurts your body! The body has a hormone called “cortisol”. When stressed, your cortisol levels rise causing anxiety, lethargy, and weight gain! Even people who diet and exercise can have add weight gain from cortisol!

Here is a scientific study on stress-induced cortisol:

Stress-induced cortisol response and fat distribution in women

Recent studies have shown an association between uncontrollable stress and abdominal fat distribution. It has been suggested that changes in cortisol secretion might represent one possible mechanism for this relationship. This study investigated whether body fat distribution, determined by waist-to-hip ratio (WHR), is related to salivary cortisol levels in response to laboratory stressors. Subjects were 41 overweight women with a Low or a High WHR. Multiple measures of cortisol and mood were obtained during a session of stressful tasks (eg., timed arithmetic) and during a time-matched, control rest session. Also, background life stress and psychological trait variables were assessed. Compared to Low WHR subjects, High WHR subjects secreted significantly more cortisol during the stressful session after 60 minutes of stress, and considering the total area under the curve of secretion. This difference was not seen on the rest day. In terms of background and psychological measures, High WHR subjects were characterized by poorer coping skills and differences in mood reactivity. Specifically, although all subjects became more angry in response to the stressful session, High WHR subjects showed smaller increases in anger. This could indicate that they are more likely to evidence a helpless reaction to uncontrollable stress. These findings support the hypothesis that cortisol secretion might represent a mechanism for the observed association between stress and abdominal fat distribution. Furthermore, differences in coping and appraisal may suggest that a particular psychological pattern might influence the reactivity of the adrenal-cortical system to stress, and subsequent fat distribution (http://www.ncbi.nlm.nih.gov/pubmed/16353426).

So what can we do to prevent cortisol increases? 

OPTI-CORE by 1st Phorm

Purchase Here with Free Shipping! 

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Product Information:

There are several key factors to losing fat and one of the most important, and often ignored is controlling the levels of the harmful stress hormone called cortisol. 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, anxiety, and a weakened immune system. Opti-Core™ was formulated to reduce your cortisol levels, bringing them back down to a healthy level, in order to promote optimal weight loss results and an overall healthier you. A prominent factor in reducing cortisol and maintaining those healthy levels is deep, restful sleep. The AdrenaCort Recovery™ in Opti-Core helps you unwind, and relax to reduce stress levels. By reducing stress and getting a relaxing night’s sleep, cortisol levels will be dramatically reduced. This optimizes your metabolism and allows your body sufficient time to recover to its full potential. We’ve addressed another key nighttime fat loss problem by adding our Lipozyme Optimizer™ to further enhance recovery. We do this by aiding in digestion and nutrient assimilation while you are asleep. A proper blend of digestive enzymes keeps your body’s metabolism working as efficiently as possible, keeping your metabolism up, even while you sleep. This positive impact on your metabolism not only helps assist with fat-loss while you sleep, but puts you in an optimal fat burning state immediately upon waking.

Ingredient Analysis: 

Vitamins and Minerals:

  • Zinc Chelate: Helps with immune system, cell growth, and control insulin
  • Magnesium Asparate: Great for muscles, nerves, cells, sleep, and hormone functions
  • Vitamin B6: Can decrease chances of psychological illness and increase metabolism

AdrenaCort RecoveryTM

  • GABA: Helps control stress and increases relaxation
  • Valerian Root: Relaxes central nervous system and used as sleep aid
  • Kava Kava: Used to reduce stress and relax
  • 5 HTP: Helps with relaxation and studies show it effective for limiting binge eating
  • Alpha GPC: Supports cognitive function
  • Melatonin: Helps with relaxation and sleep

“AdrenaCort Recovery is a fantastic combination of stress reducing compounds and sleep aids.”

Lipozyme OptimizerTM

  • Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase: Digestive aids that help breakdown food
  • Bromelain: Digestive Aid
  • Black Cherry: Digestive Aid

“Lipozyme Optimizer is a great combination of proven digestive aids to help breakdown food and get them out of your system faster.”

Overall, OPTI-CORE with the combination and diet and exercise should not only help you lose weight faster, but also help you sleep and recover better. OPTI-CORE comes in a great stack with Bliss and Thyro-Drive that will help you lose weight fast 24 hours a day. You save a lot of money by purchasing the stack!

Train hard my friends!

Dustin Holston

1st Phorm

http://www.teamnutritiontrain.com

Serving Size: 3 Capsule
Servings Per Container: 20
Amount Per Serving % Daily Value
Zinc Chelate 30 mg 200%
Magnesium Aspartate 450 mg 113%
Vitamin B6 10.5 mg 525%
AdrenaCort RecoveryTM: 1500 mg +
[GABA, Valerian Root, Kava Kava, 5 HTP, Alpha GPC, Melatonin]
Lipozyme OptimizerTM: 250 mg +
[Digestive Enzyme complex (Alpha and Beta Amylase, Protease, Lipase, Cellulase, and Lactase), Bromelain, and Black Cherry.]
OTHER INGREDIENTS: Gelatin, silicone dioxide, and magnesium stearate.

Beach Body in 45 days

Beach Body ready in 45 days!!!

Can you get the body you want in 45 days? The answer is maybe, but we can surely try!!!! After a long winter, many of us are holding excess weight around our stomach and thighs. The idea behind this diet is to combine nutrition, exercise, and supplements to maximize weight loss to become beach body ready in 45 days.

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BMR Calculation:

We need to calculate the total amount of calories your body needs to maintain your current weight. I like using this BMR Calculator to do so.

Nutrition Plan:

Once we calculate our BMR, I would suggest setting a meal plan with 300-500 less calories than your BMR. If you can cut your calories by 3500 in a week, you should lose one pound of fat!

I would go with a diet that is 25% Carbs, 25% Fats, and 50% Protein. This should allow you to maintain as much lean muscle as possible while burning fat. Your fats should come from healthy sources such as nuts, fish, etc.

Exercise Plan:

Once we have a meal plan to follow, the next step is to follow a specific exercise plan. The plan should hit a few muscle groups each day with cardio. We want to use moderate weight to build lean muscle while burning fat.

Suggested Split:

Day 1: Legs

Day 2: Arms and Shoulders + 30 minutes of cardio

Day 3: Chest and Abs + 30 minutes of cardio

Day 4: Back + 30 minutes of cardio

Day 5: Traps and Calves + 30 minutes of Cardio

On cardio days, I would suggest doing some high intensity training with some sprints a 1-2 times per week. I like sprinting for 60 seconds and jogging for 5 minutes, then repeating.

Supplement Plan:

Commander and Thyro-Drive(men) or Bliss and Thyro-Drive(Women) and at least 2 containers of Phormula-1 or Level-1 should be enough supplements for the plan.

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Morning: 1 Commander/Bliss and 1 serving of Phormula-1 or Level-1 (as a meal replacement for breakfast)

Lunch: 1 Commander/Bliss and a healthy lunch

Dinner: Healthy Dinner

Post workout: 1 serving of Phormula-1 or Level-1

Before bed: Take 2 Thyro-Drives

Total Weight Loss:

Depending on how much weight you need to lose, I think it would be possible to lose 15-20 pounds over the course of 45 days with this plan. I would shoot for 2-3 pounds of weight loss per week. With a similar plan, my trainee Brittney lost 7 pounds in a week!

Lift Heavy My Friends,
Dustin Holston
1st Phorm Ambassador
Personal Trainer/Sports Nutritionist

The Secret Formula Trainers Don’t Want You to Know! The Weight Loss Formula

Do you know there is a formula to help you estimate how much weight you can lose in a specific time frame? It is a complex formula but I will break it down for you… for free!

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(Theory of Weightloss-it-ivity)

Weight Loss Formula:

(BMR*Activity Level) > (Calories Consumed)-(Calories Burned)

If (Calories Consumed)-(Calories Burned) is less than (BMR*Activity Level) then take:

3500 (amount of calories needed to burn 1 pound of fat)/(Amount of calories less than (BMR*Activity Level))

=Number of days to burn 1 pound of fat

Number of days to burn 1 pound of fat * pounds you want to lose= how long it will take to lose x pounds of fat

Step 1: How many calories do I need to stay at my current rate? BMR Formula

BMR stands for Basal Metabolic Rate, or how many calories you burn a day at complete rest.

Here is the formula:

Women: 655 + (4.35 x weight in pounds ) + (4.7 x height in inches ) – (4.7 x age)

Men:   66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in year)

Example:  Male that weights 180, who is 5’8 (68 inches) and is 30 years old 

66 + (6.23*180)+(12.7*68)-(6.8*30)

= 1847 Calories

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1st Phorm Ambassador Christina with her WMD

Step 2: How active are you?

We then look at how “active” the person is:

Sedentary: BMR x 1.2 (doesn’t do a whole lot)

Lightly active (light exercise one to three days a week): BMR x 1.375.

Moderately active (moderate exercise three to five days per week): BMR x 1.55.

Very active (vigorous exercise six to seven days a week): BMR x 1.725.

Step 3: How many calories do I need to consume to maintain my current weight?

So the 30 year old in the above example is moderately active.

BMR * 1.55

1847 * 1.55= 2863 calories needed per day to stay at current weight

Step 4: How much weight do I want to lose?

You will need to determine how many pounds of fat do you want to lose. Each pound of fat is a reduction in calories of 3500.

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Step 5: How am I going to burn/not consume these calories?

Figure out how many calories you think you can reduce/burn a day and divide it into 3500.

In above example if the 30 year old could burn/consume 500 less calories a day:

3500/500= 7 days for 1 pound of fat burned

Step 6: How long will it take me to lose my goal weight?

Take the amount of weight you want to lose and multiple it by the amount of days it takes to lose 1 pound of fat.

In above example of 30 year old:

10 pounds * 7 days= 70 days to lose 10 pounds of fat @ 500 calories less a day.

Shortcomings of the Formula:

Although the formula is nice to know, there are some issues with it:

1. BMR formula doesn’t take in account for body fat%/lean muscle mass.

– Lean muscle burns more calories than fat.

2. How do you estimate your activity?

– Am I very active or moderate active?

3. As you lose weight, your BMR changes.

– Will be harder to burn more calories or consume less calories as your body weight reduces.

Suggestions:

See how your body does by trying to eat the amount of calories of your BMR prior to using the activity multiplier. Eating healthier, nutrient dense foods will keep you fuller longer, and may be an easy way to jump start your fat loss. Try to shoot for 1-2 pounds of fat loss per week. A human can lose weight faster than that, but it can be detrimental to your mental and physical health. Supplements like Bliss and Commander can help speed up the metabolism and help you burn fat faster. These also help with energy and hormonal support. Thyro-Drive can help optimize your thyroid function for greater weight loss.

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Dustin with his niece... and Elsa
Thank you for reading and lift heavy my friends!
Dustin Holston
Personal Trainer/Sports Nutritionist
1st Phorm Brand Ambassador
www.nutritiontrain.1stphorm.com 

Cinnamon Toast Crunch Flavored Protein? You must try Phormula-1!

If you haven’t tried Phormula-1 by 1st Phorm, you are seriously missing out… 

phormula

Phormula-1 Review:

Not only is Phormula-1 one of the most pure proteins on the market, Phormula-1 has 0 Fat, and just 1 gram of carbs. In a 26 gram scoop, there is 23 grams of protein! It tastes great and is the only protein powder my wife will drink. Oh yeah, also includes 5 grams of BCAAs. This is muscle in a bottle!

My favorite flavors are: CTC (Cin Toast Crunch), Loop D Fruit (Fruit Loops), Cherry Lime (Makes a great smoothie with non-fat frozen yogurt), Root Beer Float, and Watermelon!

Purchase Phormula-1 With Free Shipping and the Lowest Price!

Check out these nutrition facts:

Serving Size: 26 grams (1 scoop)
Servings Per Container: 32
Amount Per Serving % Daily Value**
Calories 96 g
Calories from Fat 0 g
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Cholesterol 5 mg 2%
Sodium 40 mg 2%
Total Carbohydrates 1 g 0%
Dietary Fiber 0 g 0%
Sugars 0 g +
Protein 23 g
Vitamin A 0%
Vitamin C 0%
Calcium 0%
Iron 0%

Pair Phormula-1 with Ignition and you have the perfect post workout drink! You also save money by buying the stack! 10903398_324608887728067_1495935892_n

Check out 1stphorm.com/nutritiontrain for free shipping and the lowest prices on 1st Phorm supplements including Phormula-1!

Lift Heavy My Friends,

Dustin Holston

Personal Trainer/Nutritionist

How to Make Insulin Your Friend, and Not Your Enemy

A Comprehensive Guide on How to Utilize Insulin For Increases in Lean Muscle!

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Summary Study: The major effects of insulin on muscle and adipose tissue are: (1) Carbohydrate metabolism: (a) it increases the rate of glucose transport across the cell membrane, (b) it increases the rate of glycolysis by increasing hexokinase and 6-phosphofructokinase activity, (c) it stimulates the rate of glycogen synthesis and decreases the rate of glycogen breakdown. (2) Lipid metabolism: (a) it decreases the rate of lipolysis in adipose tissue and hence lowers the plasma fatty acid level, (b) it stimulates fatty acid and triacylglycerol synthesis in tissues, (c) it increases the uptake of triglycerides from the blood into adipose tissue and muscle, (d) it decreases the rate of fatty acid oxidation in muscle and liver. (3) Protein metabolism: (a) it increases the rate of transport of some amino acids into tissues, (b) it increases the rate of protein synthesis in muscle, adipose tissue, liver, and other tissues, (c) it decreases the rate of protein degradation in muscle (and perhaps other tissues). These insulin effects serve to encourage the synthesis of carbohydrate, fat and protein, therefore, insulin can be considered to be an anabolic hormone. (Read here: http://www.ncbi.nlm.nih.gov/pubmed/21864752)

Intro: Insulin can have great effects on protein synthesis, feeding glucose to the muscle cells, and decreasing degradation of the muscle. Insulin can also be bad, if insulin is spiked at the wrong times, it can encourage fat storage. How do we convince insulin to be our friend while it could easily be our enemy?

GI Carbohydrate Timing:

GI stands for glycemic index, or how fast or slow a carbohydrate enters your blood stream. High GI foods enter the blood stream fast and spike insulin. These foods typically cause a crash shortly there after. These foods include: simple sugars, white rice, white bread, sweets, sodas, etc. Low GI foods digest slowly and give you sustainable energy over a longer period of time. Low GI foods do not cause your insulin to spike as fast. These include whole grains.

So when should I eat each?

High GI: As soon as you wake up and post workout.

  • When you wake up in the morning, your body has been in a fasting state for 6-10 hours. Your muscles are starving. Adding High GI foods with protein can help refuel your muscles and prevent muscle wasting.
  • You want to spike your insulin post workout to drive protein synthesis and refeed the muscle cells glucose that it burned during the workout.

Low GI: During the day and before workout.

  • You want to eat Low GI foods during the day to give yourself long lasting energy that will also prevent you from being hungry.
  • You also want to eat Low GI foods prior to working out. This will keep you from crashing in the middle of your workout.

Post Workout Shake:

 

My wife and I suggest 1st Phorm’s Post Workout Stack. This includes Phormula-1 and Ignition. Phormula-1 is one of the most highest quality proteins in the world. It also has zero fat, and out of a 26 gram scoop, 23 grams of it is high quality protein. Unlike other simple or fast absorbing carbohydrate sources such as sucrose, fructose, and even waxy maize starch that offer little to no insulin response, Ignition actually delivers pure dexanhydrous glucose to the cell which offers an insulin spike up to 6X greater than these other sugars. Ignition will help you spike your insulin so that lean sexy muscle can be added and prevent your workout from becoming a waste.

Lift Heavy My Friends,

Dustin Holston
Personal Trainer and Sports Nutritionist
1st Phorm Brand Ambassador
Free Shipping and Lowest Cost Supplements: 1stphorm.com/nutritiontrain