weight loss

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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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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

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

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

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

Why? Watch Video Below: 

Summary:

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

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

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

Start: 8/26/2016

Hey Guys!

I have decided to get shredded, or at least attempt to. I have wrote countless articles on Commander Go Pack and Bliss Go Pack, but I am going to be a guinea pig and keep a journal of my progress cutting. I am currently 187.8 pounds and 5’8 (28.6 BMI).

Perimeters: Goal is to keep calories around 1800 and then taper them down as I see how my body responds to dieting. I will eat between 150-200 grams of protein, leaving the rest of my calories to carbs and fats. I am hoping to lose between 7-10 pounds in 30 days.

Morning: 1 Commander, 2 Thyro-Drive

Before Dinner: 1 Commander

Bed: 2 Thyro-Drive, 3 Opti-Core

I will do the recommended 5 days on, 2 days off for these supplements.

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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


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


 

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

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

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What is a Meal Replacement and Why You Need it

At the bottom of the article you will receive a secret link to purchase all 1st Phorm products, including Level-1, with free shipping!

What is a Meal Replacement and Why You Need it

Q. What is a meal replacement?

A. I get asked asked all the time why I believe in meal replacements and why I think they benefit fitness enthusiast and dieters. A meal replacement is exactly as the name suggestions, and alternative to another meal. A meal replacement protein shake is typically used to replace breakfast or lunch. You are ingesting quality food typically in a drink form instead of eating unhealthy food, or food you don’t have time to prepare. Another benefit is that meal replacement shakes are typically a lot cheaper than buying a quality meal/eating out.

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I suggest Level-1 by 1st Phorm as a meal replacement shake. Here is why:

#1. 138.5 calories, 24 grams of quality protein, lowish carbs/fats

#2. $1.67 a shake, about $6.00 cheaper than my McDonald’s order (about about 800 less calories)

#3. Mixes with water, almond milk, or regular milk effortlessly. No clumps.

#4. Tastes enjoyable. I look forward to my Level-1 shake.

#5. Keeps me full

Favorite Flavors: Chocolate Peanut Butter Cup, Ice Cream Sandwich, Cinnamon Cookie Batter

Burns Fat

Let’s do math. To burn one pound of fat in a week, you need to reduce calories/burn by 500 a day. If you are used to eating a 600-1000 calorie lunch, a Level-1 shake puts you already 500 calories less than what you have been eating. This puts money in your wallet and fat off your waist.

Free Shipping Coupon/Link: 

Thank you for reading my article. For readers of my blog, I’m sharing with you a secret link to order 1st Phorm products with free shipping as my gift to you. Click here.  or go to 1stphorm.com/nutritiontrain to activate.

 

 

Thank you for reading,

 

Dustin

Personal Trainer/Sports Nutritionist

http://www.teamnutritiontrain.com

 

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Domination Workout Plan

Domination Workout Plan

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The Domination Workout:

The goal of the Domination Workout is to add quality size and strength without adding fat. The goal is to “recomposition” your body so that your weight will stay close to the same it is now by cutting fat and gaining quality muscle at the same time. This would be a great workout for the 1st Phorm Transphormation Contest. 

How it works:

The Domination Workout consists of various workouts in combination with a quality meal plan. Cardio is high intensity based with only sprints mixed with jogging/walking. This has been proven to target fat better than long walks/jogs.

The Meal Plan:

The Supplements (Free Shipping Links Included):

  • The Post Workout Stack – This is to help replenish glycogen lost after strenuous workout and fuel your muscles with the highest quality protein (1 scoop of each immediately after workout)
  • Megawatt V2– Potent Pre Workout
  • 1st Phorm BCAA– Great Amino Acid product I mix with pre workout
  • M-Factor– Potent Multivitamin  (morning)
  • Full Mega Fish Oil–  Potent anti-inflammatory for overall health (night)
  • Level-1 Protein– Meal Replacement for muscle growth and fat loss  (Saves money on meals and can take it to replace breakfast or lunch)
  • The Primal Pack (Optional) – Men over 30 lose testosterone fast. This helps raise them naturally.

The Domination Workout:

First 4 weeks Pump Phase

Monday: Biceps and Shoulders 

Note: No more than 30-60 seconds rest between sets

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps)

3 sets of preacher curls (10-12 reps)

3 sets of inclined dumbbell curls (10-12 reps)

Shoulders:

3 sets of shoulder press (Dumbbell or Barbell or Machine) (12-15 reps)

3 sets of frontal raises (10-12 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press increasing weight each set (15-12-10-8-5)

3 sets of inclined dumbbell bench (8-12 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

3 sets of triceps rope overhead extensions (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (15, 12, 10, 8, 6)

3 sets of leg press (20 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (8-12 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (8-12 reps per set)

3 sets of Seated Cable Rows (8-12 reps per set)

3 sets of bent over dumbbell rows (8-12 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Last 4 Weeks Strength Phase

Monday: Biceps and Shoulders

Biceps: 

3 sets of dumbbell hammer curls (10-12 reps) (hold for 3 seconds every 3rd rep)

3 sets of preacher curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

3 sets of inclined dumbbell curls (10-12 reps) (Hold for 3 seconds every 3rd rep)

Shoulders:

5 sets of shoulder press (Dumbbell or Barbell or Machine) (6-10 reps)

3 sets of lateral raises (10-12 reps)

3 sets of rear delt flies or high rows (use rope on cable and pull to face) (10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Tuesday: Chest and Triceps

5 sets of bench press same weight each set, increase by 10 pounds each week if complete (5 reps)

3 sets of inclined dumbbell bench (6 reps)

3 sets of Close Grip Bench Press (6-8 reps)

3 sets of dips (15-20 reps)

3 sets of triceps rope pulldowns(10-12 reps)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Wednesday Legs:

5 sets of squats increasing in weight each set (8, 6, 4, 2, 1)

3 sets of leg press (10 reps per set)

3 sets of calf raises on leg press (20 reps per set)

3 sets of seated calf raises (10 reps per set)

3 sets of leg extensions (10-15 reps per set)

3 sets of stiff legged deadlifts (Light weight, 10-15 reps per set)

No Cardio.

Thursday: Back and Traps

5 sets of pulldowns (wide grip) (6-8 reps per set)

3 sets of pulldowns (reverse grip chin up stance) (6-8 reps per set)

3 sets of Seated Cable Rows (6-8 reps per set)

3 sets of bent over dumbbell rows (5 reps per set)

5 sets of Dumbbell or Barbell Shrugs (10-20 reps per set)

Cardio:

10 minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

Saturday: Pump Day

5 sets of barbell bench (10-20 reps per set)

5 sets of alternating biceps curl

5 sets of dips

5 sets of leg extensions

5 sets of leg curls

Cardio:

20  minute jog. Every minute sprint for 20 seconds, walk for 40 seconds then repeat.

 

Summary:

The goal is to keep up with this workout for at least 8 weeks. At the end of the 8 weeks, you can switch to a different workout or start at the beginning of the Pump Phase. Alternating Pump Phase with Strength Phase gives your muscles a break and helps you build new muscle. Your goal should be to increase your bench press max by 30 pounds over the course of the 8 week program. Should see an increase of 50 pounds on squats. The idea is get stronger, get more ripped, and gain muscle without gaining any fat.

 

Try it, like it, share it.

 

Thanks,
Dustin Holston

Personal Trainer and Sports Nutritionist