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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

Biological Value (BV) of Proteins

Biological Value (BV) of Proteins

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The Biological Value (BV) of proteins are used to determine the percentage of the actual protein your body can use. It captures how readily the digested protein can be used in protein synthesis in the cells. The Biological Value can be very important when analyzing your diet because it isn’t just how many grams of protein you eat each day, it is the quality of those proteins.

Protein BV Value Complete Protein? Slow or Fast Digested Notes
Whey Protein Isolate 100-159 Yes Fast Great for post workout, but not for feeling “full”. Great for Vegetarians!
Whey Concentra te 104 Yes Fast Great for meal replacement- Great for Vegetarians!
Eggs 100 Yes Slow The perfect natural protein
Milk 91 Yes Slow Great natural protein
Fish 83 Yes Slow One of the best food sources
Beef 80 Yes Slow Great protein, however saturated fats/cholesterol may be issue
Chicken 79 Yes Slow Great economical food source
Casein 77 Yes Slow Slow digesting protein that is great for nighttime use
Rice 75 Depends Slow My favorite vegan option
Soy Isolate 74 Yes Slow Soy mimics estrogen and can raise estrogen levels- Not good.
Pea Protein 65 No Slow I’m not a fan
Wheat 54 No Slow I only like as a whole food, not as a protein powder
Bean 49 No Slow I only like as a whole food, not as a protein powder
Peanut 43 No Slow I only like as a whole food, not as a protein powder

Sources (Various)

Why is BV important?

Many companies claim to have the highest quality muscle building protein, but analyzing the protein inside the powder can actually tell us if it is quality protein. If you are looking for a meal replacement protein, you want one that keeps you full (that is slow digesting) and that is made primarily of high BV proteins. This needs to be mainly of from whey, casein, egg, milk, etc. It can have some isolates, but you don’t want it to be only an isolate, because isolates are digested fast and will leave you hungry.  This is why I suggest Level-1 Protein by 1st Phorm. Level-1 is a true meal replacement protein. It includes 4 grams of Glutamine and 5 grams of BCAAs. You can order Level-1 here with free shipping: https://1stphorm.com/a/products/protein-powder/meal-replacement-proteins/level-1?a_aid=nutritiontrain

“Level-1 is comprised of the Level-1 Matrix which is an ultra bio-available, sustained assimilation protein formula consisting of Cross-Flow Micro-Filtrated Whey Protein Isolate, Low Temperature Micro-Filtrated Whey Protein Concentrate, Low Temperature Processed Milk Protein Concentrate, Pure Egg Whites and Sodium Caseinate. The Level-1 Matrix is specifically formulated to deliver the highest quality, premium proteins in a sustained release which mimics the protein assimilation rates of whole food. Level-1 uses only proteins that have been low-temperature processed to take extra precaution to not denature or damage delicate protein fractions.”

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As for Post workout, your body needs easily digestible proteins that can go straight to the muscles to be used for muscle growth and recovery. This is why I suggest Phormula-1. It has an ultra high BV.  It has 5 grams of BCAAs. You can order Phormula-1 with free shipping here: https://1stphorm.com/a/products/protein-powder/isolate-protein/phormula-1?a_aid=nutritiontrain

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“The key to Phormula-1 is it’s purity: The Phormula-1 Matrix utilizes only the highest quality hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention. It is virtually void of carbohydrates, making it an ideal protein if you are on a low-carb diet or preparing for your next contest or show. Phormula-1 provides an ultra bio-available, rapid assimilation protein source that is ideal for proper post-workout nutrition.”

Summary:

We want to eat a high protein diet, but we also want to make sure that we are getting high quality protein in our diet. Many of us who are vegetarians or vegans have to watch out because many of the protein sources out there are very inferior compared to meat or milk based sources. If you are vegetarian and can handle milk based products, I highly recommend Phormula-1 and Level-1 (it also has eggs), because of its supreme quality over plant based options.

 

Thank you for reading and share with your friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

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

 

 

 

Sample Meal Plans

Sample Meal Plans by Calories allotted per day:

These meal plans are provided by 1st Phorm. These meal plans give you options to replace the standard listed meals with alternatives. Level-1 is a protein shake developed by 1st Phorm for meal replacement. These shakes are great for keeping you full, building lean muscle, and burning fat. Phormula-1 and Ignition (known as the post workout stack) is fuel for your muscles after you workout. You can purchase these at 1stphorm.com/nutritiontrain with free shipping!

 

2200 2200 Calorie Diet

2000 2000 Calorie Diet

1800 1800 Calorie Diet

1700 1700 Calorie Diet

1600 1600 Calorie Diet

1500 1500 Calorie Diet

1400 1400 Calorie Diet

1300 1300 Calorie Diet

 

Lift heavy my friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist