Author: Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

Targeted Fat Loss- The Great Fitness Lie Ever Told

Targeted Fat Loss- The Great Fitness Lie Ever Told

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Sit-ups, Crunches, Oblique Twists, Electronic Stimulators, or As Seen on TV Gadgets Do Not Create Abs…

Here, I said it. I know what you are thinking, every late night infomercial for the last 30 years has promised rock hard abs, free of fat, by using their awesome new product. They show fitness models with a chiseled midsection, so it must work right? WRONG!

 

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This doesn’t burn fat… sorry

 

Unfortunately science has proven over and over that spot reduction fat loss doesn’t happen. Our bodies do not burn fat the way we think it does. If you want bigger arms, you train them. If you want bigger legs, you train them. However we see results because we are growing the muscle. These areas also don’t typically hold a lot of fat. Our midsections, on the other hand, hold a lot of fat. By working out these muscles, you are going to make your abs bigger, but the fat on them won’t go away. Targeted fat loss cannot happen.

Yale Scientific summed it up best: 
It turns out that there are a few basic physiological reasons why targeted fat loss does not work. The fat contained in fat cells exists in a form known as triglycerides. Muscle cells, however, cannot directly use triglycerides as fuel; it would be analogous to trying to run a car on crude oil. Instead, the fat must be broken down into glycerol and free fatty acids, which then enter the bloodstream. As a result, the fat broken down to be used as fuel during prolonged exercise can come from anywhere in your body, not just the part that is being worked the most.

Targeted fat loss doesn’t work. It sucks. I know.


How Do You Get Abs?

It takes a lot of work to get abs, definitely when many of us are genetically predisposed to hold fat around our midsection. The best fat fighter is proper nutrition with exercise. Cardio is great, however working out with weights is better. Why? Muscle burns fat at rest. We need lean muscle to maximize fat burning. Lifting weights will help promote more lean muscle and at the same time burns fat.

Hierarchy of Getting ABS

  1. Nutrition
  2. Workout with Weights
  3. Cardio

That’s the order of importance.

 

Should I Train Abs?

Absolutely! A strong core is important, however don’t train abs just because you think it will give you a flat tummy. Also if you have lost a lot of weight and have loose skin, training your abdominal muscles will help them grow to tighten the skin!

 

Questions? Comments? Post below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

 

Sources:
Targeted Fat Loss: Myth or Reality?
http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/

 

How to Successfully Plan a Diet

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 30 day weight loss challenge, or maybe it is because you want to not be out of breath chasing your youngins’ around the house. Whatever the reason I want to congratulate you for deciding to put your health 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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Kim lost 151 pounds in 12 months following this plan!

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! . Another option is Vegan Power Pro by 1st Phorm. It is a vegan meal replacement option! 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. YES you should lift weights! Lifting weights creates lean muscle that burns fat at rest!
  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/sample-meal-plans/ You can replace meats and vegetables with other healthy choices.
  9.  You need an exercise plan. Luckily I’ve created a ton for you already. These can be done at home, or at the gym! https://fatlossandworkouts.com/2018/04/23/sample-workouts-at-home-beginner-advanced-and-more/

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!

Micro Factor or M-Factor Hero/Goddess Multi-vitamin: The perfect multivitamin for weight loss and overall health. These capsules provide necessary vitamins, minerals, and herbs to help you succeed. https://1stphorm.com/products/micro-factor/?a_aid=NutritionTrain

Opti-Greens 50: Chances are you are not getting enough fruits and vegetables into your diet. It is hard to get all of those servings in. Luckily 1st Phorm has Opti-Greens 50. This greens shake has 11 servings of vegetables, plus superfoods, probiotics, digestive enzymes, and more! https://1stphorm.com/products/opti-greens-50/?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

Vegan Power Pro: Are you vegan, or trying to get more protein into your life? Vegan Power Pro is a premier vegan sourced protein that has some of the best amino acid profiles I’ve ever seen. It is a Pea/Rice protein mix, which is fantastic for weight loss and lean muscle. https://1stphorm.com/products/vegan-power-pro/?a_aid=NutritionTrain

The Post Workout Stack: The Post Workout Stack by 1st Phorm is everything you need to recover faster and build lean muscle that helps burn fat! This stack tastes amazing and needs to be taken within 30-60 minutes of finishing your workout! https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

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 (Project-1/MegaWatt V2) and Joint Support can be great!

Thank you for reading and good luck with your weight loss!

Dustin Holston

Personal Trainer and Sports Nutritionist

Fatlossandworkouts.com

*Note: I am not a doctor. Please consult your doctor before starting any weight loss or workout regiment.

5 Reasons Why You Aren’t Losing Weight

5 Reasons Why You Aren’t Losing Weight

 

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Have you ever asked yourself “Why am I not losing more weight?” I have, and many of my clients come to me with this very question. Here are 5 things that are stopping your weight loss.

  1.  Vitamin Deficiencies
  2.  Mineral Deficiencies
  3.  Digestion Issues
  4.  Water Deficiency
  5.  Lack of Sleep/Cortisol

 

Vitamin Deficiencies

  • 95% of Adult Americans are not getting enough Vitamin D
    • Correlations between Vitamin D Deficiency and Obesity exist
    • Vitamin D deficiency also has effects on bone strength, heart disease, and more.
  • 94% of Adult Americans are not getting enough Vitamin E
    • Lack of Vitamin E may not make you gain weight, but will make you have weakness and other issues.
  • 39% of women are low on Vitamin B12
    • Weakness, Anemia, and other issues reported
  • 51% of Adult Americans are not getting enough Vitamin A
    • Vitamin A helps with vision, reproduction, and keeping organs working right

Vitamin deficiencies will make you not perform at your best, which will impact your weight loss.

 

Mineral Deficiencies

  • 61% of Adult Americans are not getting enough Magnesium
    • Magnesium is critical for weight loss because it helps regulate insulin levels inside the body. It also aids in muscle and nerve function, along with blood pressure.
  • 49% of Adult Americans are not getting enough Calcium
    • Calcium is in our bones and teeth, helps muscles contract, and studies show that diets rich in calcium help people lose weight
  • Iodine Deficiency in America
    • There were conflicting rates, however Iodine consumption has lowered drastically over the last 30 years.
    • Iodine deficiency is a leading cause of thyroid related issues and making weight loss extremely difficult.

Mineral deficiencies are causing numerous health related diseases and effect weight loss.

Digestion issues

  • American Nutrition Association says that 70,000,000 Americans (1/5) have digestion related issues
    • 12% of Adults eat enough Fruit
    • Less than 10% of Adults eat enough Vegetables
    • Most Adults are not eating enough Fiber
    • Not enough healthy gut bacteria
    • Constipation and other issues contribute to weight gain

Digestion issues have a drastic effect on your weight loss potential. Making sure you eat enough fruits and veggies and enough fiber will go along ways.

Water Deficiency

  • CDC states that most Americans are not drinking enough water
    • Studies show that water increases metabolism, keeps you fuller, helps with digestion, helps hydrates the muscles, and helps you be more alert.

Not drinking enough water will cause a great impact on your weight loss. I tell clients to shoot for 100 ounces a day.

Lack of Sleep/Cortisol

  • More than 1/3 of Americans are not getting enough sleep according to CDC
  • Cortisol, the stress hormone rises with lack of sleep and contribute to weight gain
    • Leptin is a hormone that regulates hunger, and is decreased with lack of sleep.
    • This causes your body to want to eat more

Sleep deprivation and added stress causes you to have issues controlling weight loss.

 

Dustin’s Solution

These 5 items are easy fixes in most cases. Here are some suggestions (I am not a doctor*). Free Shipping Links through 1st Phorm Links!

Micro Factor from 1st Phorm: Micro Factor is an all in one pack of vitamins, minerals, antioxidants, probiotics, COQ10, Essential Fatty Acids, and veggies/super foods that you take once a day.

The ingredients will help keep inflammation down, regulate blood sugar, and help hit the vitamins and minerals levels that you need.

Opti-Greens 50: Opti-Greens 50 is a super food and vegetable powder you drink once a day that includes 11 servings of vegetables, fruit, probiotics, digestive enzymes, and other great products.

Drink 100 Ounces of Water a day. Drinking a glass of water 30 minutes prior to a meal will help increase metabolism and decrease hunger. Water also helps flush away fat metabolites and toxins.

Stop caffeine 6 hours before sleep and workout in the evenings. This will help you be better ready for sleep.

Ensure you are eating enough fiber.

 

Questions or Comments?

 

Let me know!

 

Dustin Holston

Personal Trainer

 

*I am not a doctor, this is general information that I have found through research. Talk to your doctor before starting any diet, workout, or other health program.

 

 

 

 

 

 

Workout for Women to Add Muscle and Burn Fat

Workout for Women to Add Muscle

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Are you a woman looking to add muscle? This workout is for you!

Workout for Women to Add Muscle : This is a 4 day a week workout split, this means that you will lift weights 4 days a week, hitting each body part once.  Many women think they need to train differently than men, however we have learned this is entirely not true! Women can lift just as heavy as men, and keep 100% of their femininity.  Many of the women you see on tv who look like men want to look like men by taking anabolic steroids and increasing their food consumption.

 

By reading this article you qualify for free shipping on all 1st Phorm products: 1stphorm.com/nutritiontrain 

Day #1: Chest

Dumbbell Flat Bench Press

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Sets: 5 Reps: 8-12 Increase weight if possible

 

 

 

Bosu Pushups

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Sets: 5 Reps: 8-10 You can put your knees on the ground, or do these leaning against the wall.

Inclined Dumbbell Bench Press

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Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

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Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

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Sets: 3 Reps: 8-12

Seated Cable Rows

3 sets of 10

Lower Back Extensions

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Sets: 3 Reps: 10

21’s

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Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

3 sets of 10 reps

Frontal Raises

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Sets: 3 Reps: 8-10

Shoulder Press

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Sets: 3 Reps 8-12

Rear Delt Rows

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Sets: 3 Reps: 10

Rope Triceps Extension

5 sets of 10

Dips (Bench Dips, Regular Dips, or Assisted Dips)

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3 Sets Reps: 10-12

Day #4: Legs

Note: All Leg Day exercises are supersetted, meaning that you don’t take any breaks and you will do one set of sumo squats and then immediately do a set of lunges, then a set of walls sits,

Sumo Squats

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Cardio:

You should do 15-20 minutes of cardio per day. I suggest doing elliptical machine because it is easier on your joints.

Post Workout Nutrition:

It is vital post workout to include quality protein isolates and simple carbohydrates to refuel and rebuild your muscles. This is why I suggest the Post Workout Stack from 1st Phorm. It tastes amazing! Order it here with free shipping:  https://1stphorm.com/a/products/post-workout-stack?a_aid=NutritionTrain 

Workout for Women to Add Muscle

 

Like the workout? Share with friends! Workout for Women to Add Muscle

 

Thanks for reading,

 

Dustin Holston

TeamNutritionTrain.com

Personal Trainer and Sports Nutritionist

New Beginners Push/Pull Workout

New Beginners Push/Pull Workout

Day 1/Day 4 Pull Days

5 sets of Lat Pulldowns (10-15 reps)
3 sets of reverse grip pulldowns (10-15 reps)
3 sets of stiff legged deadlifts (10-15 reps)

3 sets of biceps curls (10-15 reps)
5 sets of seated calf raises (20 reps)

On Day 1 and Day 5 do 15 minutes of cardio

Day 2/Day 5 Push Days

5 sets of Dumbbell Bench Press (Can do barbell or machine if needed) (10-12 reps)
3 sets of Chest Flies (can be machine or dumbbells) (10-12 reps)
5 sets of Triceps Rope Extensions (Also known as BCDs) (10-12 reps)
5 sets of leg extensions (10-15 reps)
3 sets of sumo squats (holding dumbell or no weight) (8-10 reps)

Day 3 Shoulders and more cardio

3 sets of lateral raises (8-12 reps)

3 sets of frontal raises (8-12 reps)

3 sets of seated shoulder press machine (8-12 reps)
30 minutes of steady state cardio (treadmill, elliptical)

 

After 4 weeks of this workout, we will advance you to a more difficult workout and test your results.

1st Phorm Project-1 Review

1st Phorm Project-1 Review: The Greatest Pre Workout Ever!

I’m not one that likes to use the term Greatest Ever. I can argue that Muhammad Ali was one of the greatest ever, but was he the best? Rocky Marciano went undefeated in his career and Mike Tyson was unbeatable his first 5 years. Although I don’t use the term, I am going to say that 1st Phorm Project-1 is the greatest Pre Workout ever…

 

1st Phorm Project-1 Review:

What do you want when you take a pre workout? If you ask me you want the following:

  • ENERGY
  • STRENGTH
  • PUMP

Let’s see what makes 1st Phorm Project-1 so great.

1st Phorm Project-1 Review

Energy:

1st Phorm has ramped this formula up with two great products to increase energy and focus.

Caffeine: The most common “drug” in today’s culture, caffeine increases awareness, fat burning, appetite suppression, and energy.

Theacrine: This is the first “game changer” in this formula. Theacrine increases focus and energy. It will give you focus that you’ve never had before! The studies are positive with no ill-effects.

Strength:

Creatine Monohydrate: The most studied supplement in sports history. Creatine Monohydrate provides water to the muscle and increases muscle strength and recovery.

BCAA’s: 6 grams of BCAA’s are in each serving. Luceine, Isoleceine, and Valine at a 2:1:1 ratio (studies suggest this as the best ratio of BCAA’s. These BCAA’s will keep you going in the gym).

Betaine Anhydrous: Betaine is an amino acid that helps keep muscles hydrated and helps with strength in the gym.

Beta Alanine: Increases carnosine in the muscle cell. Explosive strength results!

Pump:

L-Citrulline Malate: Another Game Changer, Citrulline give s you ridiculous pumps and less muscle fatigue.

Agmatine Sulfate: One of the best supplements for pumps, Agmatine Sulfate stimulates more blood flow to the muscles.

Summary:

When you combine these products, which are dosed according to science results, you get a product that will help with strength, pump, energy, and recovery. No supplement that I know is dosed correctly with so many great products in one. Also the price is phenomenal. Order Project-1 with free shipping for only $46.99

 

 

Thank you for reading my review of 1st Phorm Project-1! Share with your friends!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Check out Level-1 by 1st Phorm

The Staircase of Obesity- Why We Are Fat

Obesity

Obesity among Americans has skyrocketed over the past few decades. Recent studies show that over 2/3 of adults in the United States are either obese or overweight. This wasn’t always an issue in the United States. Between 1962 and 2014, the among of overweight Americans stayed constant. A new trend emerged. While 40% of men and 25% of women were considered overweight, the percentage of obese American’s skyrocketed. Obesity in men exponentially grew from approximately 10% in 1962 to around 35% in 2014. Similarly, women ranged from mid-teens in 1962 to over 40% in 2014.¹

Why do we have vast growth of obesity in the United States over the last 40+ years?  This is the staircase of obesity, Why are we fat.

Genetics

More often than not you have heard someone say, “I can’t lose weight, it’s in my genes!” An article by Harvard University proves that there is some merit to this claim. Over 400 genes have been identified that cause fat accumulation. There are also some Americans who have “thrifty genes”. Scientist believe these these genes allowed some early man to store fat easier and made them superior to others. Early men could survive longer without food, however, these genes are still present in some of us today, causing an undesired trait.²

Genetics definitely play a factor in the development of fat accumulation, however, it is just a stair in our staircase of obesity. The issue with genetics is that although there is some proof that genetics play a role in obesity, the exponential incline in overweight and obese American’s can’t blame genetics for this growth. Genetics can make weight harder to lose, however with proper nutrition and exercise, you can lose weight (Note, if you try dieting and exercising and can’t lose weight, you should talk to a doctor).

Outside Forces

If what’s inside our DNA doesn’t explain the rise in obesity and overweight Americans, it must come from an external factor. These external factors can be food, chemicals, lack of free time, stress, and other factors.

Food Portions

Between 1971 and 2000 the American women increased their calories by 335 (on average) and men increased by 168 calories each day. If we average these numbers and apply them over a year, that is nearly 92,000 additional calories. Studies show that 3500 extra calories more than our body’s need cause 1 pound of fat accumulation. That’s over 26 pounds of fat that our bodies take on due to this increased consumption.

What is causing this increased consumption? Portion sizes are expanding, Americans are eating out more than ever, and we have an addiction to sodas. An example of portion sizes from the Harvard study showed that the single portion calories of french fries from McDonald’s have increased by 3 times over the years from when they first introduced to their menu. Americans are also choosing to dine out much more than ever. Nearly 50% of our food budget accounts for out of house dining vs just 27% in 1970. Food portions at restaurants are far greater than at home portions, contributing to more calories.

A study using data from the USDA and Beverage Digest showed production of 12-ounce servings of soda per American went from 100 12 ounce cans of soft drinks in 1957 to over 600 12 ounce cans annually in 2000. That is 5 more cans per person over 40 years. ³ These sugary drinks can cause weight gain, diabetes, and other chronic health conditions.

Another study from USDA showed that Americans aged 2 and over only drink 3.9 cups of “plain” water a day. That is 31 ounces of water per day. ⁴ Water is known to increase metabolism, decrease appetite, and increase overall health. Most studies say that 8 glasses of water each day, a total of 64 ounces.

Exercise

Americans don’t exercise nearly enough, however, studies show that nutrition is a bigger component of weight gain than lack of exercise. Only 25% of Americans get the recommended hour of moderate exercise per day. There are various reasons why we don’t exercise like we should. Television has changed our lives over the last few decades and more and more time has been dedicated to watching television, however, there is a new technology that is taking our attention away from exercise; the internet. A Zenith study showed that we spend nearly 5.5 hours a day on either television or internet.⁵

Budget cuts to gym and extracurricular activities have made it hard for our children to exercise. With exercise not being promoted at a young age, it is hard for children as they become adults to become and stay active. Childhood obesity has increased to 1 in 6 children.

Stress is another factor that is rising obesity levels in America. Employees have been working been working long hours and also haven’t been using vacation time for downtime. Studies show that those who sleep less than 8 hours suffer from obesity more than those who get 8 hours of sleep. Whether it is work-related stress or lack of sleep, both contribute to obesity.

Other Outside Forces

Smoking during pregnancy, gestational diabetes, and babies breastfed for greater than 3 months all increase likelihood of obesity later in life. Our culture is also programming our youth to be lazy and to consume more food than needed because of technology and advertisements. When obesity is forced upon our children at a young age, it makes it even more difficult to living a long and healthy life.

Summary

With over 70% of American either overweight or obese, this epidemic is causing increased costs in healthcare, decreased productivity, and shorter lifespans. It is essential that we as individuals do our part to lower this trend because the government hasn’t been able to curb the explosive growth of obesity in our population.

 

Sources:

¹https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity

²https://www.health.harvard.edu/staying-healthy/why-people-become-overweight

³https://www.precisionnutrition.com/all-about-diet-sodas

⁴https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/7_water_intakes_0508.pdf

⁵http://www.businessinsider.com/tv-vs-internet-media-consumption-average-chart-2017-6