weight loss

vegetarian-diet-plan

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

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What are the Best Fat Burners for 2017?

Best Fat Burners 2017:

Best Overall Fat Burning Product:

Royal XXI King and Queen Systems (For Men and Women)

You get Royal XXI King(men) or Royal XXI Qyeen (women), T-21, and C-21. You get 24/7 Fat Burning through 3 products that target various processes of fat burning. You get hormone optimization, increased metabolism, appetite suppression, increased energy, thermogenics, fat burning, better rest, and more.  It is not uncommon for someone to lose 20 pounds through on cycle of either Pack.

 

Order the Royal XXI King System or Queen System through this link and save huge $$$ with combined savings and free super fast shipping! https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

True Fat Burners w/Stimulants

Royal XXI King (Men) or Royal XXI Queen(Women):

1st Phorm created Royal XXI King and Royal XXI Queen to specialize in helping men and women lose weight fast. King is made for men because our bodies are different than women, and the same is true about Queen . Both these products will:

  1. Help you lose weight fast
  2. Keep muscle and shred fat
  3. Control appetite
  4. Feel better
  5. Increase energy while in calorie deficient state

Order these two potent fat burners now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

Thyroid Optimizing Fat Burners

T-21 (For Men and Women):

Not all fat burners need to have stimulants in them. T-21 helps regulate and optimize the fat burning organ, the thyroid, to help you shred fat fast. Many American’s have low thyroid output and T-21 has been proven to help kick it into high gear.

  1. Optimize Thyroid
  2. Increase Metabolism
  3. Increase t3 and t4 production

Order T-21 now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

Cortisol Control + Better Sleep Fat Burners

C-21 (For Men and Women):

Cortisol is bad. If you increase cortisol levels, you will have problems losing weight. Cortisol is caused by stress, both mental and physical. Reducing cortisol is hard, but helpful rest and C-21will do it. C-21 will help you get a good nights sleep and help reduce cortisol levels.

  1. Reduces Cortisol
  2. Helps you get a better sleep
  3. Increases metabolism with digestive enzymes

Order C-21 now with super fast free shipping: https://1stphorm.com/a/products/fat-burners?a_aid=nutritiontrain 

 

Feel free to check out the rest of my blog where you will find tips on meal plans, diet information, free workout plans and more! Share with your friends!

 

 

Dustin Holston

Sports Nutritionist and Personal Trainer

Teamnutritiontrain.com

Descriptions and Benefits of Different Diets

Adkins, Paleo, Vegetarian, Zone, there are a ton of different diets out there. What are the benefits and key characteristics of each?

Adkins Diet:

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The Adkins Diet was created by nutritionist Roger Adkins. The diet is a classic example of a low carbohydrate diet. The goal is to limit the amount of carbs and promote ketosis, the process in which the body uses fat as the primary fuel, instead of carbohydrates.

Benefits/Issues with the Adkins Diet:

Adkins doesn’t impose calorie limits, and early versions allowed the dieter to eat unlimited meats and cheeses. Lower carbohydrate diets tend to see a decrease in water weight, which will help the person lose weight faster early. Lower glycogen levels in the muscles will help clothes feel loser because of the lack of carbohydrates that your body is eating. This may make you feel good at first, but long term may restrict the amount of muscle growth. The Adkins diet does help people lose weight and I feel is an easier diet to understand because you are really only concerned with the amount of carbohydrates that you can ingest, however can be hard to follow because of the cravings.

Paleo Diet:

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The Paleo Diet was created by Loren Cordain, PhD, who believes that humans are genetically made to eat specific foods that our ancestors (early humans) had readily available. This means that no preservative foods such as lean meats, seafood, nuts (no peanuts!), fruits and vegetables (no potatoes or beans!), and plant based oils are approved. Eating non-preservative foods including lean cuts of meat, fruits and vegetables, and nuts can be heart healthy.

Benefits/Issues with the Paleo Diet:

My biggest issue with the Paleo Diet is that we are told to eat like early humans who had an average lifespan of 25-30 years. Also look at the list of approved foods, there are no oats, breads, pastas, or dairy. It is super restrictive and takes away a ton of healthy options. It is known to be expensive to be on this diet because the food needs to be preservative free and the options are limited. The diet does work and has a ton of followers.

Vegetarian Diet:

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Probably my least favorite diet. Why? Not because of the diet itself, just the fact that I love meat and seafood. I’m sorry, I just got to have it in my diet. The vegetarian diet is what it sounds like, eating nothing but fruits, nuts, vegetables, grains, legumes, oils and starches. No meat, no seafood.

Benefits/Issues with the Vegetarian Diet:

The vegetarian diet is great for the heart. The vegetarian diet can help with many other conditions such as diabetes and blood pressure.  However, the vegetarian diet can also lead to some deficiencies. Calcium, vitamin B, omega-3 fatty acids, complete proteins, and other deficiencies happen with vegetarians. It is also hard to eat a high protein diet so if your goal is to increase muscle, it is harder to do so. It is hard to find someone who is obese who is on the vegetarian diet. It works.

Zone Diet:

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The Zone Diet, created by Dr. Barry Sears, is a restrictive diet that the dieter has to stick to 5 meals (3 full meals, 2 snacks) all with a 30%-40%-30% ratio per meal. This means that each meal/snack needs to have 30% fat, 40% carbohydrates, and 30% protein.

Benefits/Issues with the Zone Diet:

The Zone Diet is probably my favorite of the bunch. I typically like to keep my clients to a ratio of 20%/40%/40% (20% fats, 40% carbs, 40% protein), so this is more in line with my philosophy. It is hard for the average dieter to stick with this plan because the diet believes that all meals should stick to the  30-40-30 ratio. I believe that by the end of the day you should see that as your total macros versus a per meal basis. It is essential when on the Zone Diet to find recipes to use because it is extremely difficult to follow.

The Dustin Diet:

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The Dustin Diet, is a diet that I advocate with the majority of my clients. This diet, which is high in protein, helps produce lean muscle and burn fat. This diet is restrictive in calories and when you can eat certain macros. Sample: Breakfast should be high protein, moderate carbs. Snacks between breakfast and lunch should be high healthy fat, low carbohydrates, moderate proteins. Lunches should be low carb, high protein. Snacks between lunch and dinner should be high healthy fat, low carbs, moderate proteins. Dinner/Post Workout should be high protein, high carbohydrates.

Benefits/Issues with the Dustin Diet:

The Dustin diet gives your body the fuel it needs at the appropriate times. You eat carbohydrates upon waking and post workout/dinner, however you restrict carbohydrates during the middle of the day. This prevents insulin from spiking while you are sitting at your desk. Insulin either creates fat, or creates muscle. You want to spike insulin around workouts, and not when you are sitting at your desk.

Summary:

Almost all diets work. This is because it restricts the amount of calories/junk food that you can eat. Whether you use any or all of these diets, as long as you follow them, they will work. Some are easier than others, and some have extra health benefits when compared to one another.  All of these diets promote high protein meals, and nothing is better than Level-1 protein by 1st Phorm. For $1.66 you get a full meal of high quality protein, low carbs, low fat. Order today with free shipping: 1stphorm.com/nutritiontrain 

 

Thanks for reading!

 

Dustin Holston

 

 

Male and Female Body Types- What are you?

BannerBlissMale and Female Body Types

There are three main body types for males and females. These are: Ectomorph, Mesomorph, and Endomorph. Knowing which body type you have can help you design a diet and training program to help you optimize results.

Note: Use the following calculator to calculate your BMR. http://www.bmi-calculator.net/bmr-calculator/ 

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Ectomorph: Skinny, lanky, and lean muscle.

Ectomorphs are characterized as skinny, lean, and lanky body types. They typically have narrow shoulders and narrow waists. They have a hard time putting muscle on, but typically have naturally lower body fat percentages.

To Gain Muscle: Ectomorphs should eat several meals a day (6+) with high protein and high carbohydrates. Cardio isn’t as important for this body type. Heavy weights should be used to help build muscle. Eat 500+ calories more than your BMR.

To Lose Fat: Ectomorphs should eat several meals a day (6+) with high protein, but low carbohydrates. You want to eat several meals to help preserve muscle and burn fat. High Intensity Interval Training for cardio should be used to help shred the fat and retain as much muscle as possible. Heavy/moderate weights should be used to build muscle. Try to eat around your BMR.

Ectomorph Examples: Skinny Girls and Me!

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Mesomorphs: Wide shoulders, big chest, and muscular.

Mesomorphs are just born with muscle. Typically have body styles that include wider shoulders, bigger chest, and gain muscle very easy. Mesomorphs also gain fat easier than ectomorphs. This style typically does well in physical sports and bodybuilding.

To Gain Muscle: Eat several high protein, low-moderate carbohydrate meals a day (+6).  Moderate/Heavy weights should be used to build muscle. Eat 300-500 calories more than your BMR.

To Lose Fat: Eat several high protein, low carbohydrate meals a day (4-6). High Intensity Interval Training and extended cardio several times a week.  Moderate/Heavy weights should be used to build/maintain muscle. Try to eat 300-500 calories less than your BMR.

Mesomorph Examples: Christina Holston and Phil Heath

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Endomorphs: Wide hips, wide shoulders, and gains fat very easy.

Endomorphs are “big boned people”. Typically hold much more fat than the other two body styles. Endomorphs have problems losing fat but can gain muscle pretty easily. Endomorphs do very well in powerlifting and strength activities.

To Gain Muscle: Eat high protein, low carbohydrate meals several times a day (6+). Heavy/moderate weights with little as possible rest between sets to keep heart rate up. Finish workouts with 15-30 minutes of cardio 3-5 times a week to prevent fat gain. Stay around your BMR and slowly increase it week to week until you see optimal gains.

To Lose Fat: Eat high protein, very low carbohydrate meals several times a day (6+). Keep healthy fats moderate, and eliminate as much non-healthy fats. 30+ minutes of cardio 5 times a week. Lift moderate weights with as little rest between sets as possible. Try to eat 500+ calories less than your BMR.

Endomorph Examples: Eddie Hall and girl below

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Other Body Types:

These are the three most common body types. There are people who fit multiple body types. We call them Ecto-Mesomorphs and Meso-Endmorphs.

Ecto-Mesomorphs: Very lean, lots of muscle.

Ecto-Mesomorphs have the best body style in my opinion. They typically are lean year round but hold a ton of muscle. They typically have average shoulder width with a ton of muscle. Typically keeps fat levels low year round.

Ecto-Mesomorph Examples: Dana Linn Bailey and Sadik Hadzovic

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Meso-Endomorphs: Huge, lots of muscle, and wide.

Meso-Endomorphs are born big and muscular. Typically have wider waist and shoulders, retain some fat, but have lots of muscle.

Meso-Endomorphs Examples: Markus Ruhl and Valerie Adams

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Questions, Comments, Concerns?

Hit me up below or email: nutritionandpersonaltraining@yahoo.com

Stay healthy my friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

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

Bliss Go Pack Review: A+ For Women Wanting to Lose Weight Fast! Royal Queen System

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Bliss Go Pack Review:

Bliss has been replaced by the more powerful Royal 21 Queen System. 1st Phorm upgraded the ingredients and we are sure you will love the new formula. Check out the review here: https://cardioandweights.com/2017/01/18/1st-phorm-royal-21-queen-system-review/

 

Where to Buy?

Bliss has been replaced with the more powerful Royal 21 Queen System- Click here for free shipping!

 

Stay Healthy My Friends,

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain

Chest Workout- Building up a Lagging Chest

Question: I’m strong as an ox when it comes to bench press but I’m lacking quality muscle in the chest area, what can I do?

Too often I find people who think that a strong bench press correlates with large chest muscles. Sometimes this is true, but a lot of times it is not. When you bench press, you are utilizing your core, shoulders, triceps, back, and chest to complete the movement. Depending on form, this could mean bouncing the bar off their chest, and almost missing the entire chest part of the exercise. Throw in someone who picks up their butt off the bench and you got an exercise that works almost zero chest.

If you want bigger muscles, it doesn’t always equate to bigger gains in the bench press. For instance, when I lift for strength, I like to arch my back, make sure that I’m on my tip toes to try to lift the weight easier through the motion. When I’m lifting for size, I want my back to be completes flat, feet completely flat, and focus on the chest part of the movement.

If you are someone who sees yourself using your shoulders, triceps, back, etc more in your movement, I’d try a 6 week workout of this:

Flat Bench Partial Press: The idea behind this exercise is to focus 100% on the pecs. The idea is to bring the bar down to your chest, and push until you feel your triceps and shoulders take over and immediately go back down to the chest. This will keep constant tension on the pecs (which will encourage them to grow). I use much lighter weight when doing this exercise because you will get tired faster because your chest does 100% of the work. I take no more than a minute break between these sets.
  • I do 6 sets after warming up: 135 x 20, 155 x 15, 185 x 10, 205 x 6, 185 x 10, 135 x 20.
Machine Pec Deck: The idea behind this exercise is to do lighter weight and circulate as much blood flow to the pecs. I try to do 15-20 reps, and focus on not reaching back too far and to keep the chest tense. No more than a minute rest between sets.
  • I do 4 sets: 120 x 15, 120 x 15, 120 x 15, 120 x 15.

I do this workout about every 4-6 months for about 6 weeks. Then I go back to traditional bench press and inclined dumbbell bench press. You should notice more chest thickness after completing a 6 week cycle of this workout.

Need additional workout or diet advice? Email me: nutritionandpersonaltraining@yahoo.com

Also check out our website: www.teamnutritiontrain.com 

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