dieting

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 

How to Snack While Dieting

How to Snack While Dieting

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Question: I love chips, are healthy variety of chips good alternatives for mid-morning and afternoon snacks?

Afternoon: Simple Answer… No.

When you diet, there are a few things that you want to do. You want to eat frequent meals to keep your metabolism up, and keep yourself from feeling “starving”. You also want to meal prep to keep nutritious food within arms reach to keep from eating fast food and other horrible food.

When dieting, the dieter needs to watch out for carbs. Carbs need to be consumed upon waking up and around post workout. The rest of the day should be low carb. Why? Carbs, especially simple carbs, spike insulin. When you are sitting at your desk, and insulin is spiked, it leads to fat storage. Carbs also hold 3 grams of water per gram of carbohydrate. 6 ounces of chips can make you gain over a pound total, and although most will be water weight, some of this will be stored as fat.

What should you eat instead?

  • Nuts: Nuts are full of healthy fats, protein, and fiber. All of which are great for dieting, heart health, keeping you full, and lean muscle.
  • Greek Yogurt: I like Oikos Triple Zero Greek Yogurt because it has 15 grams of protein, 0 fat, and 14 carbs (6 fiber).
  • 1st Phorm Level-1 Protein Shake- My breakfast everyday. Less than 140 calories, 24 grams of protein, and keeps me full for hours. It is muscle in a bottle. Order here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1a_aid=nutritiontrain

Summary:

Stay away from carbs when snacking. Eat protein, fiber, and healthy fats.

 

If you enjoyed this article, please share with your friends!

 

Good luck!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Healthy Meals at Fast Food Restaurants

Healthy Meals at Fast Food Restaurants

Did you forget your lunch at home? Are you like many of us who are trying to lose weight and meal prep for the week to ensure we get healthy lunch alternatives? If you are in a pinch, here are some better than expected choices for lunch.

Keeping a bottle of 1st Phorm Level-1 at the office:

1st Phorm Level-1 Protein is a complete meal in shake form. It tastes amazing and mixes instantly with water or almond milk (my personal favorite). At only $1.67 a serving and 25 grams of protein, you cannot lose with Level-1.

Order now w/free shipping: http://bit.ly/28TsWbh

Subway:

Subway has a ton of healthy options for lunch, however there are some dangers lurking.

  • Grilled Chicken Chop Salad, extra spinach, tomatoes, lettuce, cucumbers, NO CHEESE, NO DRESSINGS other than Oil and Vinegar. 20 grams of protein, 200 calories, less than $10 with water/diet coke.
  • 6 inch turkey on whole wheat or other bread. No dressings, all the veggies you want. 300 calories, 18 grams of protein. $6-$7 with water/diet coke

Chic-fil-A:

Chic-fil-A has one of the best options out there for a high protein low calorie meal, however many of the fried foods from Chic-fil-A can add inches to your waist.

  • 8 Pack Grilled Nuggets + Greek Yogurt Parfait: 300 Calories, 31 grams of protein. Under $10 with a diet coke/water.

Or skip the Greek Yogurt and stick with the Grilled Nuggets.

Wendy’s:

If you eat chili, it’s super easy and cheap to eat healthy at Wendy’s.

  • Large Chili and Diet Coke is only 310 calories, 10 grams of fiber, and 26 grams of protein!

Panera:

Panera has several healthy choices if you stay away dressings and prevent yourself from going overboard with the bread.

  • Bowl of Turkey Chili is only 260 calories and 17 grams of protein!

McDonald’s:

There are actually some healthy alternatives at McDonalds.

  • Hamburger Happy Meal has 390 calories if you stick to water.
  • Artisan Grilled Chicken Sandwich without dressing is only 360 calories and 37 grams of protein.

Taco Bell Power Menu Bowl:

Taco bell has many healthy alternatives, however the power menu bowl may be my favorite splurge.

  • Power Menu Bowl: If you go with sour cream, no ranch sauce, and no cheese it should be under 400 calories with a ton of protein!

 

You can eat healthy without cooking, however it is expensive and the temptation is there to really binge. With the above choices you can eat well without over-boarding on carbs, fat, and calories.

Do you have a recipe to share? Share it below!

Eat healthy my friends,

 

Dustin Holston

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.

 

14650173_587091024811264_3464242318714114240_n

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.

CVGUU-1UEAAlSOa

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

1st Phorm MasterBrain Review

Order it here with free shipping and 110% money back guarantee! 

MasterBrain is a new supplement by 1st Phorm that is marketed to help improve concentration, fight mental fatigue, improve brain health, lower stress, enhance memory retention, and heighten learning ability. Nootropics are a supplement that helps the mind work better. Entrepreneurs, military, and CEO’s love nootropics. Sounds like a healthy Adderall alternative!

Watch the video below: 

 

 

Order it here with free shipping and 110% money back guarantee! 

What’s in MasterBrain? MasterBrain is a 2 part pack including MasterBrain AM and MasterBrain PM.

MASTERBRAIN AM

Serving Size: 3 Capsules per serving
Servings Per Container: 20
Amount Per Serving % Daily Value
Vitamin B6 (as pyridoxine hcl) 100 mg 500%
Vitamin B12 (as Methylcobalamin) 500mcg 8332%
Brain BlendTM: 1600mg +
[Siberian Ginseng .8% Eulethrosides, Acetyl L Carnitine, BACOGNIZE® Bacopa Monnieri Extract, Cordyceps Sinensis Extract, AlphaSize® Alpha-Glyceryl Phosphoryl, Choline (A-GPC), Glucuronolactone, SerinAid® 50% PhosphatidylSerine (PS)]
Awake MatrixTM: 295mg +
[Infinergy Di Caffeine Malate, L-Theanine, Caffeine Anhydrous, Huperzia Serrate 1% Huperzine A]
Stabilize BlendTM: 235mg +
[Rhodiola Rosea Extract 3% Rosavins, Vinpocetine]
OTHER INGREDIENTS:
Gelatin, silicone dioxide, and magnesium stearate.

+ Daily Value Not Yet Established
% Daily Value Based on 2000 Calorie Diet

Your Daily Values may be higher or lower based on your calorie needs.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

DIRECTIONS: As a dietary supplement, Take two (3) capsules of MasterBrain AM in the morning with food and a minimum of 16 ounces of water.

Warnings: KEEP PUT OF REACH OF CHILDREN. Do not take if you are under 18 years of age, pregnant, nursing, or contemplating pregnancy. if you have any medical conditions or you are currently using prescription medications, consult your physician before using this or any dietary supplements.

Product is Gluten Free and Manufactured in an FDA Inspected Facility

MASTERBRAIN PM

Serving Size: 3 Capsules per serving
Servings Per Container: 20
Amount Per Serving % Daily Value
Brain Fuel BlendTM: 1825mg +
[GABA, Ashwagandha Root Powder, Rhodiola Rosea Extract, Mucuna Puriens 98% L-DOPA, 5 HTP, Alpha GPC]
Sleep BlendTM: 255mg +
[Valerian Root, Mugwort Extract, Melatonin]
OTHER INGREDIENTS:
Gelatin, silicone dioxide, and magnesium stearate.

– Daily Value Not Yet Established
% Daily Value Based on 2000 Calorie Diet

Your Daily Values may be higher or lower based on your calorie needs.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Warnings: KEEP PUT OF REACH OF CHILDREN. Do not take if you are under 18 years of age, pregnant, nursing, or contemplating pregnancy. if you have any medical conditions or you are currently using prescription medications, consult your physician before using this or any dietary supplements. Be sure that you have at least eight (8) hours to devote to deep, restful sleep.

Product is Gluten Free and Manufactured in an FDA Inspected Facility

You don’t need a discount code on 1st Phorm’s website! Order from 1stphorm.com/nutritiontrain and get the lowest price and free shipping on your entire order!

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist

Why 1st Phorm’s Level-1 Is the Best Meal Replacement Protein

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

1st Phorm’s Level-1 is the best meal replacement protein ever…

Why? Watch Video Below: 

Summary:

  • Digests Well, No Bloat, NO GAS
  • Tastes Amazing (Cinnamon Cookie Batter and Milk Chocolate are my favorites)
  • Low Carb
  • High Protein
  • 5 Grams of BCAA
  • Slow Release Proteins (Digests slow, keeps you full longer)
  • Mixes easily with water, almond milk, milk
  • Cold Processed Proteins. Heat changes structure of protein in a negative fashion
  • Use for Breakfast, Lunch, Snack and save $$$ (Only $1.66 a meal)
  • Great for dieting, this is your high protein meal (less than 140 calories per meal)!
  • Great for bulking, add oats, whole milk, and a couple scoops!
  • 110% Money Back Guarantee from 1st Phorm

Use this link to save big $$ and get free shipping on your entire order including Level-1 Protein! 

1st Phorm Commander Go Pack Log (Updated 10/17)

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.

CVGUU-1UEAAlSOa

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


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


 

Updated 10/17/2016

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

 

14650173_587091024811264_3464242318714114240_n

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

 

Dustin Holston

Personal Trainer/Sports Nutritionist