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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

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

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

1st Phorm Post Workout Stack (Phormula-1 & Ignition) Review

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Phormula-1 is the premier post workout protein

Post workout, your body just doesn’t need any old protein, it needs a high quality whey isolate & simple carbs to create muscle growth and recovery.

Once you have a strenuous workout, trauma happens inside the muscle cells. This trauma is small tears that cause muscle growth and swelling. During a period approximately one hour post workout, your muscles are craving amino acids and glycogen to start the repair and building process.

Protein:

The problem with regular protein is that most sources don’t digest fast enough, or easy enough, to make a tremendous impact on muscle growth. Also inferior proteins may not include a high biological value (think the effectiveness your body uses the protein) or quality (may be high temperature processed) that your body needs to get proper nutrition. Sure there are plenty of “Chevy” proteins out there, but post workout your body needs a “Ferrari”. Phormula-1 uses the highest quality hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention. Basically with Phormula-1, you will will be running with the best quality protein your body can have. Your body needs a quality whey protein isolate that digests fast and has the proper amino acids to start the repair and growth process.

Carbohydrates:

Another factor that most are unaware of, carbohydrates are critical for muscle gain also. These simple carbohydrates are used for two things: 1. To spike blood sugar so that insulin moves the protein and carbohydrates to the muscle. 2. To replenish glycogen stores (energy) inside the muscle.

The problem with sugar and other carbohydrates is that it has to go through the liver, get turned to glucose, then go to the muscles. Like regular protein, this process takes too long. This is why you need a pure form of dexanhydrous glucose which bypasses the liver and goes straight to your system.

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Seriously, you need this. Okay?

Solution?

The absolutely best thing you can do is purchase the post workout stack, and consume this tasty shake within 1 hour of working out. The Post Workout Stack includes Phormula-1 (a high quality, low temperature processed Whey Isolate) with ignition, a carbohydrate source that is 6 times easier to digest than sugar! Oh, did I mention that it tastes amazing?

You can purchase the post workout stack with free shipping here:

https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain

 

 

 

Want a free workout or meal plan? Go to www.cardioandweights.com 

Royal XXI King System 1st Phorm Review

Royal XXI King System 1st Phorm Review

1st Phorm Royal 21 King System Review: Burn Fat 24 hours a day with 3 supplements that:

  • Burn Fat
  • Increase Metabolism
  • Decrease Appetite
  • Helps You Sleep

royal xxi King System

Order Today with Free Shipping!

Free Shipping Link Above

kingsystem

Intro:

1st Phorm’s Royal 21 King System is the next evolution of fat loss.  Royal 21 King and Queen Systems go to the next level and are a true 24 hour fat burning matrix.

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What’s in it?

1st Phorm Royal 21 King System includes:

  • Royal XXI  King
  • Core-21
  • Thyro-21

1st Phorm Royal 21 King System Review:

1st Phorm Royal 21 King:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate
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Tom lost almost 100 pounds in 2017 using the Royal XXI King System

 

Summary:

1st Phorm Royal 21 King System is the new “King” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI King System can having you looking better than ever!

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-king-system?a_aid=nutritiontrain

Royal 21 Queen System 1st Phorm Review

1ST PHORM ROYAL 21 QUEEN SYSTEM REVIEW

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1st Phorm Royal 21 Queen System Review. The Best Fat burner for women:

  • Controls Appetite
  • Shreds Fat
  • Burns Fat 24 Hours a Day
  • Eliminates Cravings
  • Helps You Sleep Better

royalxxi-women-system

Click Add To Cart For Free Shipping!

1st Phorm Royal 21 Queen System Review

reviews

Order Today with Free Shipping!

Free Shipping Link Above

Intro:

1st Phorm’s Royal 21 QUEEN System is the next evolution of fat loss. Royal 21 King and Queen Systems go to the next level of fat burning. It is a true 24 hour fat burning matrix.

What’s in it?

1st Phorm Royal XXI QUEEN System includes:

  • Royal 21 QUEEN
  • Core-21
  • Thyro-21

 

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Kara lost 40 pounds over 3 months with help from the Royal 21 Queen System

Royal XXI QUEEN:

  • More Energy
  • Increased Metabolism
  • Increased Fat Burning
  • Thermogenics
  • Boosted BMR
  • Increases Oxidation of Lipids in the Body
  • Decreases Stored Body Fat
  • An Overall Great Feeling

Core-21:

  • Helps You Sleep
  • Decreases Cortisol (The Fat Causing Hormone)
  • Increases Digestion During Nighttime
  • Limits Appetite-Stimulating Hormone Ghrelin

Thyro-21

  • Increases Natural Energy Without Stimulants
  • Optimizes Thyroid
  • Natural Thermogenic
  • Raises Metabolic Rate

 

Summary:

Royal XXI Queen System is the new “Queen” of fat burners by providing 24 hours of fat burning by targeting all areas of fat burning. Stimulants when you need them, and non-stimulants and sleep aids when you need them. Optimizing hormonal levels naturally throughout the body and helping you shred that weight fast. There is no miracle diet pill but with proper diet and exercise, Royal XXI Queen System can having you looking better than ever! I anticipate that with proper dieting and exercise you could lose upwards of 20 pounds in a month on this stack!

 

 

Order today with free shipping: https://1stphorm.com/a/products/royal-21-queen-system?a_aid=nutritiontrain

Royal 21 Queen System

Thank you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist