weight loss

New Weight Loss Studies (August 2017)

New Weight Loss Studies (August 2017)

Cardio and Weights reviews new weight loss studies for August 2017

High-Protein, Weight-Loss Diets Good for Your Heart

Reduced calorie diets that include 35 percent of your total calories in protein are better for you than diets containing lower concentrations in protein according to Rocio Mateo Gallego and colleagues from Aragon Health Sciences Institute in Spain. 

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A study of 91 women following a diet of reduced calories with 20, 27, or 35 percent protein were followed for 6 months (80% of total protein came from animal sources). The group following the 35% protein diet had the great body fat loss, blood sugar regulation, and blood fats. Each group lost around the same amount of weight, but body fat loss was higher for the group that ate the most protein. This means that more muscle was kept! (Source: Clinical Nutrition, 36: 371-379, 2017)

Suggestion: Supplement unhealthy meals with a meal replacement shake from 1st Phorm. Level-1 Protein is high protein, low calorie, low fat, and low carbs that keeps you full, plus tastes amazing! Order today with free shipping: 1stphorm.com/nutritiontrain

College Freshmen Who Weighed Themselves Daily Lost Body Fat

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Drexel University and Penn University teamed up to see how to fight the Freshmen Fifteen. In a study that was released August 17, 2017, the study found that women who weighed themselves daily actually lost weight while in college, where their counterparts who didn’t weigh themselves daily gained on average 4-8 pounds a year.

“Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain. Similarly, if you see weight gain on the scale, that information can motivate you to make a change.” Meghan Butryn, PhD, an associate professor in the College of Arts and Sciences at Drexel. (Source: http://drexel.edu/now/archive/2017/August/College-Freshman-Self-Weighing/)

Suggestion: Whether you weigh yourself daily or weekly, it is important to keep track of your health. It is important that when in school, or with a busy life schedule to find time for your fitness. Check out our free workouts today! 

Scientist: Exercise Doesn’t Make you Lose Weight

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In a very controversial article, Vox uses information from several scientist to show that you can’t “outrun” a bad diet. Showing that one piece of pizza after a hard workout eliminates the entire calories burned from the workout proves the importance of dieting vs. just working out.

The article also blames the government for blaming laziness on the American public instead of dietary restrictions. Lobbying efforts by major food brands have caused this “workout harder” fallacy to be implanted in our brains.  (Source: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories)

However the key to successful and long term weight loss is to exercise and diet! This will help you build lean muscle mass that will burn fat at rest. Exercise alone may not help you lose much weight, but combining it with dieting will add fire to dynamite.

I wrote an article years ago based on a studies debating which is better diet or exercise, and the article proved that diet actually burned body fat better than exercise.

What burns belly fat faster, diet or exercise?

 

Hope you enjoyed these fitness and health related articles!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Order 1st Phorm Supplements with Free Shipping @ 1stphorm.com/nutritiontrain

 

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

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

 

 

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 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

How to Lose Weight Fast!

Losing weight sucks, let’s face it, however the end results is amazing in all of its glory.

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Get free shipping on 1st Phorm Meal Replacement Protein and fat burners by clicking here!

Here is a sure-fire way to lose weight fast.

  1. Join the transformation contest from 1st Phorm. They are giving away $250,000 to the people that show the greatest “transphormations” over 90 days and overall. The new contest just started. Go to mytransphormationstartstoday.com  and register. If you register and put down nutritionandpersonaltraining@yahoo.com as your trainer, I will provide you free meal plans and workout plans!
  2. Calculate your BMR (Basal Metabolic Rate). Your BMR is the number of calories you need in a day to maintain your current weight. If you eat less than that number, you will lose weight. http://www.bmi-calculator.net/bmr-calculator/
  3. Create a goal. Setting a hard yet achievable goal for your weight loss is a must. I recommend 1-2 pounds of fat loss per week. In 90 days that equates to 13-26 pounds!
  4. Create a meal plan. Now that you know your BMR you need to target a calorie intake below your BMR. Statistically eating 500 calories less than your BMR will equate to 1 pound of fat loss, however you will be working out. This means that as long as you burn + eat less calories, you will lose weight faster!
  5. A good meal plan should target your ideal body weight in grams of protein (If you want to weight 150, eat 150 grams of protein). Fats should only include healthy fats from fish, olive oil, nuts, beans, etc. Carbs should be low except for post workout.
  6. Create a workout plan. Search this blog for workout plans, and you will find a ton of options! I would suggest 3-5 times a week in the gym, doing at least 15-30 minutes of cardio each day.
  7. Supplements can help you, but won’t do the work for you.The Bliss Go Pack (women) and Commander Go Packs (men)  (click link to purchase) can help you kick start your metabolism, optimize thyroid, help you sleep better, and shred fat! I would definitely by a meal replacement protein powder such as Level-1 (click link to purchase) to help you substitute expensive unhealthy meals with a very tasty protein shake. M-Factor Goddess/Hero is a great multi-vitamin to take to help you replace vitamins and minerals that you will lose.  
  8. Make sure to check your goals weekly. I suggest only weighing in on Friday mornings at the same time each week. I also suggest measuring around your belly button before starting your diet, and every two weeks there after to see results.
  9. Need help? Team Nutrition Train  offers free meal plans, workout plans, and other information to help you hit your goals!

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You can do it, we can help!

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

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