Diet

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

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

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

 

 

How to Succeed and Win in a 30 Day Weight Loss Challenge

How to Succeed and Win in a 30 Day Weight Loss Challenge

So you are joining a 30 day weight loss challenge? I first want to congratulate you for deciding to put your healthy first and concentrating on making a better you. Many people enter these weight loss challenges because they feel that it will keep everyone motivated. However, many of these challenges have people opt-out after the first week. Why? Poorly planned and executed diet and fitness regiment.

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Proper Planning Makes Better Performance:

If your goal is to lose weight in a 30 day challenge, what should you do to properly plan for the challenge.

  1. 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 3-5 pounds per week. That would make your total weight loss in the challenge between 4-20 pounds.
  2. 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.
  3. 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).
  4. 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.
  5.  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

Bliss Go Pack or Commander Go Pack: The Bliss Go Pack (for women) or Commander Go Pack (for men) 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. Commander/Bliss are stimulant fat burners that control appetite and burn fat. Thyro-Drive helps you optimize hormone levels to burn fat faster. Opti-Core helps you sleep better and reduces cortisol. Combined these products will help you lose weight fast. Bliss Go Pack: https://1stphorm.com/a/NutritionTrain/3e6471bc

Commander Go Pack: https://1stphorm.com/a/NutritionTrain/055c8bfd 

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 in challenges.

 

Thank you for reading and good luck with your weight loss in your 30 day challenge!

 

Dustin Holston

Personal Trainer and Sports Nutritionist

Teamnutritiontrain.com

 

 

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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.

 

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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.

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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.

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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

How to Diet and the Answers to Your Biggest Questions

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  1. How do I know how many calories I need to eat to lose weight?
    1. Your basal metabolic rate (BMR) is the amount of calories your body needs to maintain current weight (at rest). If you eat less than your BMR, you will lose weight. Use this  link to help calculate yours: http://www.bmi-calculator.net/bmr-calculator/ 
  2. How do I prevent myself from binge eating?
    1. Many people do well 75% of the time, but will ruin their diet with one meal. Binge eating affects millions of Americans, and you are not alone. Drinking a glass of water prior to a meal can help fill your stomach prior to eating. It will make you feel full faster.
    2. Supplements such as the Bliss Go Pack (women) and Commander Go Pack (men) have appetite suppression that helps me cut cravings. Order either through this link with free shipping!  
  3. How do I find healthy choices with meals?
    1. There are a ton of healthy recipes when it comes to meal planning that you can take advantage . You can go to google.com and type healthy “insert food here” and thousands of recipes will come up.
    2. What I find is that people have trouble finding healthy meals when they are in a hurry, or when they are at work. The pressures of hurrying and eating make you make unhealthy and expensive decisions. That is why I tend to asks my clients to look at Level-1 Protein by 1st Phorm. Level-1 Protein is high quality protein that keeps you full longer, while being low carb and low fat. My wife and I use Level-1 Protein has a meal replacement daily. Order through this link with free shipping! 
  4. How do I workout?
    1. Before going to the gym for the first time, find a sample workout plan, or ask me to develop one. Email me: nutritionandpersonaltraining@yahoo.com
    2.  You can talk to personal trainers at the gym about helping you develop a training program, however they will charge you $$$
    3. Use this workout program that I developed:  https://cardioandweights.com/2015/09/17/2015-fall-workout-schedule/
  5. What Supplements Should I take?
    1. Protein: I’d suggest high quality meal replacement protein (Level-1) and a post workout protein (Phormula-1). If you could only afford one, I’d suggest Level-1 starting out.  Order through this link with free shipping! 
    2. Fat Burners: Although not necessary, The Bliss Go Pack/Commander Go Pack have a track record to help you lose weight fast. I lost 12 pounds in a month from the Commander Go Pack. Order either through this link with free shipping!  
    3. A good multi-vitamin can help. I suggest M-Factor Hero or M-Factor Goddess. 
    4. Fish Oil is great for the heart, the mind, weight loss, and lipids. I suggest Full-Mega. 
    5. Pre-Workout is not a must, but it can help motivate you with extra energy when you need a kick to get to the gym. MegaWatt V2 or ALPHACreHD are my favorites. 

 

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Summary:

If you follow these suggestions you will lose weight fast and look and feel better than ever!

 

 

Thank you,

 

Dustin Holston

Personal Trainer/Sports Nutritionist