diet

6 Tips to Lose Weight Fast

6 Tips to Lose Weight Fast

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We all want to lose weight fast, we all look for the newest miracle product that is going to help you get skinny without working out or eating right. These 6 tips have scientific merit and are what you need to lose weight fast!

1.Put Down the Soda, Drink More Water!

Nothing has exploded midsections more than the prevalent use of soft drinks in America. In 1990, only around 10% of Americans were considered Obese (https://stateofobesity.org/adult-obesity/). By 2017, 40% of adults are obese (https://stateofobesity.org/obesity-rates-trends-overview/). Unfortunately studies show that the average American only drinks 20 ounces of water a day (https://www.theatlantic.com/health/archive/2013/03/how-much-water-do-people-drink/273936/).

Water helps flushes away toxins and fat metabolites, increases metabolism, and makes you feel full. Water is the ultimate “supplement” for your diet! Here is a study on using water as a diet aid (https://www.ncbi.nlm.nih.gov/pubmed/18787524).

2.  Protein Help With Weight Loss 

Yes, bodybuilders who want to get bigger eat protein, but so should you if you want to lose weight. The reason is that quality protein keeps you fuller, helps build lean muscle mass that burns fat, and is less likely to be turned into fat.  Lean protein options like eggs, seafood, and quality (and tasty) protein shakes like 1st Phorm Level-1 is low in calories, but high in muscle making, fat burning, goodness. A protein shake should be used for replacing an unhealthy meal.

Post Workout protein shakes, even with simple carbohydrates also help you lose weight. This is because when you workout, you create trauma inside the muscles. You actually create small tears that need to be repaired. Your body needs protein like Phormula-1, a fast digestion, super high quality protein to rebuild and repair the muscle. I suggest the Post Workout Stack from 1st Phorm. 

Here is a study that talks about the benefits of eating a high quality protein breakfast when it comes to weight loss (https://www.independent.co.uk/life-style/food-and-drink/protein-rich-breakfast-weight-loss-diet-lunch-inner-snacks-healthy-a8141266.html).

Some of our best success stories…

3. Lift Weights, Even if you Don’t Want to Get Bulky

You won’t get bulky lifting weights, especially if you are in a calorie deficient state. Lifting weights helps create lean muscle, the strong foundation of a sexy body. This lean muscle helps you burn more fat at rest. Lifting weights also improves cognitive function.

4. Don’t Forget Your GUT!

As I age, the one thing that I wish I would have taken better care of is my gut. Gut health is everything as you age, and if you are wanting to maximize your diet, focus on your gut!

Your digestive health and much of your overall wellness comes from your gut. There are millions of bacteria in our bodies, some good, some bad. Good bacteria helps you digest food better and also helps you rid illnesses.

Too much bad bacteria can make you feel hungry all the time. It also causes inflammation that can cause weight gain (https://www.healthline.com/nutrition/gut-bacteria-and-weight#section4).

I take Opti-Greens 50 and Micro Factor to get the healthy gut I need.

5. Nutrition/Working Out is 90% of the Game, but Sleep is Important! 

Studies show that sleep is extremely important to weight loss. Lack of sleep causes hormonal changes that can cause you to be more hungry. The more hours you are awake also gives you more opportunity to eat. Sleep also helps your muscles recover properly after a workout (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198). Shoot for 8 hours a sleep a night.

Lack of sleep can be caused by stress. Stress can cause weight gain and increased cortisol levels. I suggest taking a product like Core-21 to help you sleep and reduce cortisol levels. 

6. Stay Consistent 

It is Tuesday, do you workout on Tuesday? Then go to the gym. Is it lunchtime? Eat your prepared lunch. Do you allow yourself a cheat meal on Saturday, is it Saturday? People with the best weight loss stories stayed consistent. We may all have a bad day, but we don’t allow it to turn into a bad week.

Have your meals planned out, have your workouts scheduled, and you will see the best results.  Below is a photo of the before and after one of my most successful clients. She lost 151 pounds in 12 months.

Capture

 

Questions? Post Below! Do you need a Workout? Click here!

 

Thanks for reading,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Why Weight Training is Best for Fat Burning

Why Weight Training is Best for Fat Burning

“I don’t want to get bulky so I’ll just do cardio.” “I’ll start weight lifting after I lose 10 pounds.” “I don’t want to look like a man.” These are all excuses that I’ve heard from clients over the years as excuses not to lift weights.

The problem is, WEIGHT LIFTING IS THE BEST FORM OF FAT BURNING!

Want a study?

Researchers assigned overweight subjects to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights.

The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound than the diet group. Their training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks. Nothing special.

But the weight training group lost 21.1 pounds of fat. That’s 44% and 35% more than diet and aerobic-only groups respectively. The addition of aerobic training didn’t result in significant fat loss over dieting alone.

Source: https://korr.com/wp-content/uploads/faq-4-2.pdf

 

Why Does Weight Lifting Burn Fat More Than Cardio?

Muscle Burns a lot of Fat

There are quite a few reasons why this is true. The First is that muscle burns fat at rest. The more muscle that you have (again we aren’t talking about trying to look like Arnold) the more fat you burn, even when you are doing nothing at all.

According to Dr. Wharton from Yale University,  10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories (source: http://kaplifestyle.com/2014/02/20/weight-lifting-women/).

Say you are 200 pounds at at 30% body fat. That means that your lean muscle is approximately 140 pounds.

Say your friend weighs 200 pounds and is at 10% body fat. This means that his lean muscle is approximately 180 pounds.

Your friend will burn an extra 220 calories per day doing nothing at all.

Working out creates muscle which speeds up metabolism. It is that simple.

Weight Training Burns Calories

While you are lifting weights, you are burning calories. Science shows that weight lifting is between 50% and 90% as effective as burning calories compared to cardio. Doesn’t that mean that it is better to just do cardio since you are admitting that cardio burns more calories? NO. You are missing out on additional muscle growth that will lead to further calorie consumption.

EPOC

Excess Post Exercise Oxygen Consumption is a term most of us haven’t used before. When you workout, you burn oxygen. Post workout your body needs to correct your oxygen levels, which continues to burn calories! EPOC is peaked during HIIT or Weight Training with frequent, challenging sets. It isn’t the duration of the workout that peaks EPOC, it is the intensity. Cardio does not have much EPOC.

Protein is Needed to Build Muscle

Nutrition is the key to any successful diet, however we know that muscle is made up of the products of protein. The better quality protein, timed at the right time, will help you increase muscle mass. This can also help with soreness and recovery.

I suggest the Post Workout Stack immediately after working out. The Post Workout Stack gives you premium hydrolyzed whey protein isolate and simple glucose to repair and build muscle. 

Conclusion:

It is strange to think that trying to build muscle will help you burn fat, but try to use the analogy of a car. If you add a supercharger to your mustang, it will burn more fuel, but will be stronger and faster. Same is with lean muscle. The more lean muscle you have, the more fuel you burn. Weight Training is the answer.

You should not give  up on cardio. I suggest 15-20 minutes of cardio 3x a week.

 

Questions? Comments?

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Note: I am not a doctor, please meet with a doctor or registered dietitian before starting any diet or exercise program.  

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/

 

Sample Diet Plans – Keto, Low Carb, Regular and More!

Complete List of Diet Plans

(note these are for sample only, I am not a doctor)

Dustin’s Keto+ Diet

https://www.cardioandweights.com/dustins-keto-diet/

Dustin’s Keto+ Diet is a new twist on the Keto diet to help dieters lower carbohydrates, use their fat as a primary source of fuel, and build/retain muscle mass.

What is Keto?

A Keto Diet is characterized as a diet in which carbs are purposely kept low. So low that your body stops using carbohydrates as the chief source of energy for your body. Your liver starts creating “ketones” which is used as energy. In summary insulin levels are kept low, no excess carbohydrate ingestion leads to your body using fat as the primary energy source. Ketosis can lead to explosive weight loss. Ketosis is typically reached when the body has less than 20-50 grams of carbohydrates.

KETO+ Diet

Dustin’s Keto+ Diet has the gym-goer in mind. Too few protein can cause the body to not retain and build lean muscle. Lean muscle burns fat at rest, and we want more lean muscle!

Dustin’s KETO+ Diet consists of 60%-65% Fats, 30%-35% Protein, and 5% Carbohydrates. I also use the net-carb method where you subtract fiber from total carbs.

For someone with a 1500 calorie diet it would look like:

  • 900 calories from fats (100 grams)
  • 525 calories from protein (131 grams)
  • 75 calories from carbohydrates (19 grams)

What about protein converting to glucose? There is a pathway in our body where if we don’t have enough carbohydrates, our body will convert protein to glucose. I am not worried about this pathway when we are talking about someone who will be working out. If you do not plan to workout, you may not be right for the KETO+ Diet.

How many calories should I shoot for?

Great question. If you are trying to lose weight, I suggest shooting for eating less than your BMR. BMR is the Basal Metabolic Rate. This is the amount of calories you need, at rest, to maintain current weight. Since you are active, and will be eating at or below BMR, you should lose weight fast!

 

Calculate your BMR here: http://www.bmi-calculator.net/bmr-calculator/

Who shouldn’t use the KETO+ DIET?

Note: I’m not a doctor or dietitian. This diet is just an example of a diet that you can use to lose weight. I suggest everyone to talk to their doctor to make sure they are healthy enough for a diet like this.

If you have diabetes or high blood pressure (taking medicines) I would suggest talking to your doctor before doing a KETO diet. I am not registered dietitian and this article is for information purposes only. Check with your doctor before starting any diet.

Water Consumption

I suggest everyone who is on any diet to drink at least 100 ounces of water a day. Water helps increase metabolism and control hunger. I’d shoot for a gallon a day!

Carb Flu

The Carb Flu is a symptom of all keto diets. When you lower your carbohydrates, your body will not be happy at first. When starting a keto diet, you will feel sluggish, tired, and experience flu like symptoms (minus the congestion/mucus). It is normal. I suggest more caffeine to combat it. You may also want to slowly dive into a keto diet by lowering your carbs from current usage to goal over a couple weeks.

Dustin’s Keto+ Diet Sample Meal Plan #1

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pork Rinds

Lunch:

Crispy Pork Salad

Snack 2:

String Cheese + Almonds

Dinner:

Coconut Chicken w/ Broccoli

Snack 3:

Cottage Cheese (4oz)

Total:

1500 calories-107 grams of fat-107 grams of protein-22 grams of net carbs (65%, 30%, 5% ratio)

 

Dustin’s Keto+ Diet Sample Meal Plan #2

Breakfast:

Level-1 Meal Replacement Shake mixed with Water

Snack 1:

Pepperoni and String Cheese

Lunch:

BLTA Pesto Chicken Salad

Snack 2:

2 Hard Boiled Eggs + Carrots

Dinner:

Inside Out Burger

Snack 3:

Cookies & Cream Keto Fat Bombs

Total:

1500 calories-105 grams of fat-114 grams of protein-18 grams of net carbs (63%, 32%, 5% ratio)

 

Supplements That Can Help

Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 

  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

The Dustin Diet

Lose weight fast with the Dustin Diet.

Dustin Diet

What is the Dustin Diet?

The Dustin Diet is a diet that I came up with that helps the dieting gain lean muscle, burn fat, and keep blood sugar stable throughout the day (except post workout).

What are the Macros for the Dustin Diet?

Ideally most of your calories will come from Proteins and Fats. The least amount of calories come from Carbohydrates. Typically protein is 40-45%, Fat 30-35%, and Carbs under 30%.

How Many Calories Do I Eat?

I base all diets for clients on their BMR. If you have weight to lose, eat at or below your BMR and you will lose weight. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain your current weight at rest.

Use this calculator to measure your BMR: http://www.bmi-calculator.net/bmr-calculator/

Water Requirements

With any diet, you should drink a minimum of 100 ounces a day. Water helps increase metabolism and control appetite.

Who Shouldn’t do the Dustin Diet?

I am not a doctor or a registered dietitian. This is a sample outline that I have created. I suggest all dieters to talk to their doctors to ensure you are healthy enough to start any diet.

Sample Diet (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Wheat Toast w/butter (1 slice)

Lunch

2 Grilled Chicken Breast

Salad w/ Tomatoes and Oil and Vinegar

Dinner

8 ounce grilled turkey burger (93/7)

1 Serving of Brown Rice

Broccolli

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1800 Calories- 43% Protein (197grams), 30% Fat (60 Grams), 27% Carbohydrates (125 grams)

 

Sample Diet 2 (1800 Calories)

Breakfast

Level-1 Protein Shake (2 scoops)

Snack

Pepperoni + String Cheese

Lunch

2 Grilled Chicken Breast

Broccoli

Snack

Almonds

Dinner

Pork Tenderloin

Quinoa

Corn

Post Workout

2 Scoops Phormula-1

1/2 Scoop of Ignition

1700 Calories- 46% Protein (190 grams), 30% Fat (50 Grams), 30% Carbohydrates (113 grams)

 

I prefer sample diet #2 because it allows you to have snacks, which will help you control hunger and prevent the chances of a binge.

 

Supplements for Dustin Diet?

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping

https://www.cardioandweights.com/the-dustin-diet/

 

Calorie Deficit Diet

https://www.cardioandweights.com/low-calorie-diet/

What is the Calorie Deficit Diet? The calorie deficit diet is just a “normal” diet in which the dieter eats less calories than they need, causing fat loss. This diet cares more about the amount of calories ate vs. the amount of any specific macro. I would suggest trying to eat at least 80% of your ideal body weight in grams of protein a day to retain and build lean muscle.

Christina loves the calorie deficit diet

For instance: You want to weight 150.

150 x .80 = 120 Grams of Protein

The rest of your macros can be anything as long as you are in a deficit.

How Many Calories Should I Eat?

To calculate calories, I suggest calculating your BMR. BMR stands for Basal Metabolic Rate, or the amount of calories your body needs to maintain its current weight at rest. If you eat less than your BMR you will lose weight.

I use this calculator to calculate BMR: http://www.bmi-calculator.net/bmr-calculator/

Before Starting a Calorie Deficit Diet

Talk to your doctor before starting any diet. I am not a doctor or registered dietitian. This is just a sample of a lower calorie diet.

Water

It is important with any diet to drink at least 100 ounces of water. Water increases metabolism, decreases hunger, and is generally awesome!

Calorie Deficit Diet Plan #1

1500 Calories

 

This sample: 40% Carbs, 35% Protein, 25% Fats

Breakfast

Level-1 Protein Shake

Snack

Banana + Almonds

Lunch

Chicken and Brown Rice

Snack

Pepperoni and string cheese

Dinner

Pork Loin, Sweet Potato, and Broccoli

Snack

Phormula-1 and Ignition*

Calorie Deficit Diet Plan #2

1500 Calories

This sample: 35% Carbs, 35% Protein, 30% Fats

Breakfast

Level-1 Protein Shake

Snack

Whole Wheat Toast w/Butter

Lunch

Turkey Burger w/Cheese and Fold-it Wrap

Snack

Apple w/ peanut butter

Dinner

Salmon, Quinoa, Corn

Snack

Phormula-1 and Ignition*

Supplements

  • Royal 21 King and Queen Systems can help you speed up your metabolism, control appetites, eliminates cravings, and can help with hormones. It even helps you sleep! Many of my clients have lost a ton of weight with Royal 21 King and Queen Systems! Click here for free shipping. 
  • Level-1 Meal Replacement Protein is low carb, high protein and will keep you full! This protein digests over time so that you don’t become hungry as fast. It’s also only $1.67 a meal! Click here for free shipping.
  • GDA (Glucose Disposal Agent) should only be used if you are going to have a cheat day. I suggest having a cheat day every once in a while. GDA helps block carbs from spiking blood sugar, and creating more fat. Click here for free shipping.
  • Fish Oil and a quality multivitamin will help you get the nutrients that you are missing from your diet. Fish oil improves cardiovascular function and the brain. I suggest Full-Mega and M-Factor series of multi-vitamins. Click here for free shipping. 
  • Phormula-1 + Ignition (Post Workout Stack). The Post Workout Stack helps replenish glycogen and protein to the muscles after exercise. If you are not exercising, do not take the Post Workout Stack with this diet. The Post Workout Stack is formulated to help you grow and repair lean muscle. Click here for free shipping.

 

 

Meal Plans by Calories

https://www.cardioandweights.com/sample-meal-plans/

 

Eat These Not Those

Healthy Choices: Eat These Not Those

While dieting or trying to get in better health, it is hard to decide which food products you should buy, and which food products you should stay away from. This list isn’t inclusive but will give you a starting point of what foods you should eat, and which foods you should stay way from! Healthy Choices: Eat These Not Those

Fruits and Veggies

Eat: All of them

Stay Away From: Fruit Juices 

People ask me all the time if bananas are going to make me gain weight, or should I stay away from certain fruits or veggies. The quick answer: NO! Fruits are fantastic for you, giving you vitamins and minerals that your body needs. They are also full of fiber. Avocados also have healthy fats! Should you eat fruits all day? Eating fruits a couple times a day is an excellent choice, however eating too much of anything is bad. You’ve seen fat rabbits before? They eat nothing but fruits, veggies, and grasses in the wild, but I’ve seen plenty of fat rabbits!

Fruit/Vegetable juices on the other hand tend to be a sketchy topic. Many of them are only low percentages of fruit and contain added sugar for taste. If you aren’t making your own juices, then I suggest that you choose a fruit juice with no added sugar.

If you are looking to increase your fruit and veggie intake, check out Opti-Greens 50 Review

Nuts

Healthy Choices: Eat These Not Those

Eat: Raw Nuts

Stay Away From: Trail Mix

Raw nuts give great vitamins, minerals, healthy fats, and proteins, and are low carb. Raw nuts also have fiber which helps with weight loss. If you have read any of my articles before, you know that I’m an advocate of frequent “snacks” that are both low carb and high protein. Raw nuts including almonds, peanuts, cashews, etc. are fantastic choices.  1 serving of Raw Almonds: 1 oz, 160 calories, 6 grams of protein, 14 grams of fat, 3 grams of fiber.

Trail mix is a mix of nuts, fruits, and candies that are readily available at any supermarket. Although they taste great, and I am a fan of them if you are hiking, camping, rock climbing, etc (an activity with heavy calorie usage), for dieting this mix contains too much sugar. 1 Serving of Trail Mix: 1.5 oz, 200 calories, 6 grams of protein, 12 grams of fat, 20 grams of carbs. 

Potatoes & Rice

Eat: Sweet Potatoes and Wild Rice

Stay Away From: Instant anything!

Sweet potatoes and wild rice are complex carbs that tend to not spike blood sugar as much (spiking blood sugar can cause weight gain). Each of these have protein, fiber, and are great foods for those looking to lose weight. I do suggest that if you are trying to stay with a low carb diet, to eat smaller servings of these.

Instant mash potatoes, instant rice, french fries, etc are horrible choices for dieters. These versions of our favorite foods will spike blood sugar and no longer have all the healthy nutrients of their parents.

Protein

Eat: Level-1 Meal Replacement Shake by 1st Phorm

Stay away from: Muscle Milk

Protein shakes are great for meal replacement (when you don’t have time to cook a healthy meal, or don’t have healthy options). Protein shakes are not the same. There are a variety of proteins used (Whey Isolate, Whey Concentrate, Casein, Milk Protein, Egg Protein, Soy Protein, Pea Protein, etc.) and some of these proteins offer better results (better digestion, better amino profile) than others. For Meal Replacement purposes I suggest going with a protein that is low temperature processed (protein when subjected to high temperatures lose their quality and amino acid profile), and that is made up of choices that will keep you fuller longer (whey protein concentrate, milk proteins, egg proteins, etc.)

Level-1 by 1st Phorm is low temperature processed, it a mix between slow and fast digesting proteins, is low carb, and low fat. This is what my wife and I drink every morning for breakfast! Level-1 has 5 grams of BCAA’s per serving and 24 grams of protein. 

Order Level-1 Protein shakes here with free shipping… 

Muscle Milk isn’t a bad protein, but it isn’t optimal. Muscle milk has 160 calories, 16 grams of protein, 7 net carbs, and 6 grams of fat. It is also made from caseinate and milk proteins only. Caseinate does keep you full however has a biological value (how our body uses the protein) that is subpar compared to Whey Concentrate, Isolate, and Milk Protein alone. With a 35 gram scoop only have 16 grams of protein (46% protein by volume), it isn’t necessarily the best choice.  

Protein Bars

Eat: Quest Bars (Stevia Sweetened)

Stay Away From: Clif Bars

I am not a fan of protein bars for meal replacement or snack purposes. These bars are lower quality when it is compared to whole food, or protein shakes, however if you are in a pinch I do suggest the new Quest Bars that are Stevia Sweetened. These bars have whole ingredients, gluten free, and are naturally flavored. 170 calories, 20 grams of protein, and 13 grams of fiber.

Clif bars are fantastic options for those who are doing endurance races, mountain biking, climbing, etc. but they are not made to be a diet meal replacement. Cliff bars have more calories, sugar, etc for those who need it. If you are dieting, you don’t need the added calories and sugar. 250 calories, 9 grams of protein, and 45 grams of carbs. 

 

 

Steak

Eat: Top Sirloin

Stay Away From: Ribeye

Top Sirloin is extremely lean. A 3.5 ounce peice only has 316 calories, but only 10 grams of fat and a whopping 51 grams of protein! This protein powerhouse is the best selection of steak choices!

Ribeye on the other hand is not a great choice. It is one of my favorite cuts however this steak has more fat grams than protein grams! A 3.5 ounce piece has 466 calories, 38 grams of fat and 30 grams of protein!

 

I hope you enjoyed these healthy choices! Share it with your friends! Post healthy choices below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

How to Lose a Ton of Weight in a Month!

My Post (5)

How to Lose a Ton of Weight in a Month!

Can Everyone Lose 25 Pounds in a Month?

No, It isn’t possible for everyone to lose 25 pounds in a month, however if you are 75+ pounds over weight if you follow these specific rules there is no reason why you can’t be like many of my clients who have lost 15, 20, and 25 or more pounds in a month. Note: I am not a doctor and you should talk to your doctor before starting any diet or workout program. 

The Rules

  1. Throw away all junk food in the house
  2. You must meal prep the entire month
  3. Workout a minimum of 4 days a week
  4. Drink a minimum of 80 ounces a day of water
  5. Your spouse or significant other must buy-in to your goals

Supplements Suggested

Opti-Greens 50

Opti-Greens 50 is a greens supplement that gives you 11 servings of vegetables, super fruits, probiotics, digestive enzymes, and more! This product will help you stay regular, and I’ve known folks who have lost 8 pounds in the first week adding this to their supplement regime.

Order here with free shipping.

Micro Factor 

The Micro Factor pack is the best thing to come to supplements since sliced bread. Wait, that didn’t make sense, anyway, Micro Factor is a “pack” of supplements that you take each day.

They include:

  •  Complete Multivitamin
  •  Antioxidant
  •  Fruits & Veggie Superfood Blend
  •  Essential Fatty Acids
  •  Probiotic
  •  CoQ10

This is everything that a dieter needs to ensure they are getting the key vitamins, minerals, and nutrients needed to maximize weight loss!

Order Now With Free Shipping!

Level-1 Meal Replacement Shakes

Level-1 Meal Replacement Shakes are designed to replace unhealthy meals, or expensive healthy meals with an easy to make, delicious shake. These shakes digest slow so they keep you fuller longer. They have 24 grams of protein and are low fat and low carb.

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Royal 21 Queen (women) or King (men) System

This system is three fat burners that help you burn fat 24 hours a day. They control appetite, eliminate cravings, burn fat, optimize thyroid function, control hormones, and even help you sleep better.
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Lose 25 pounds in a Month Diet

Rules

  1. Eat your ideal goal weight in grams of protein (If I want to weigh 150, eat 150 grams of protein) +- 25 grams.
  2. Track everything that goes into your body on My Fitness Pal or other calorie counter
  3. Eat less than 120 grams of carbohydrates a day (net-subtract fiber)
  4. No sodas with sugar in it (Diet only)

Sample Meal Plan (1500 Calories)

Breakfast:

Level-1 Meal Replacement Shake + Banana

Snack:

Almonds

Lunch:

Grilled Chicken (4oz) + Salad + oil and vinegar dressing

Snack:

String Cheese + 1/2 Apple

Dinner:

Salmon (6 oz) + Broccoli + Brown Rice (1/2 Serving)

Post Workout:

Phormula-1 + Ignition 1/2 Scoop

Calories 1427

Protein: 126

Fats: 53.9

Carbohydrates: 96

This is a sample. If you follow this guideline and replace meats with similar meats, veggies with similar veggies, and carbs with similar sized carbs you will get nearly the same results!

 

Lose 25 Pounds in a Month Workout

Day #1: Chest

Dumbbell Flat Bench Press

Image result for dumbbell flat bench women

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

Bosu Pushups

Image result for women bosu push ups

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

Inclined Dumbbell Bench Press

Image result for inclined db bench press women

Sets: 3 Reps: 8-12

Day #2: Back & Biceps

Wide Grip Pulldowns

Image result for wide grip pulldown women

Sets: 5 Reps: 8-12

Reverse Close Grip Pulldowns

Image result for reverse grip close grip pulldowns girl

Sets: 3 Reps: 8-12

Seated Cable Rows

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Sets: 3 Reps: 10

Lower Back Extensions

Image result for lower back extensions women

Sets: 3 Reps: 10

21’s

Image result for 21s exercise women

Sets: 3 Reps: 21

 

Day #3: Shoulders & Triceps

Lateral Raises

Image result for Lateral Raises

Sets: 3 Reps: 8-10

Frontal Raises

Image result for frontal raises women

Sets: 3 Reps: 8-10

Shoulder Press

Image result for shoulder press machine woman

Sets: 3 Reps 8-12

Rear Delt Rows

Image result for rear delt row pulley

Sets: 3 Reps: 10

Rope Triceps Extension

Image result for rope triceps cable pulldown

Sets: 5 Reps: 10-12

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

Image result for bench dips women

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

Sumo-squat-with-kettlebell-jamie-watling

wall-sit_thumb

the-worst-exercise-ever-reskin-2

 

Summary:

If you follow the above steps you can lose 10, 15, 20, or even 25 or more pounds in a month. Some of this weight will be water weight, but if you are eating unhealthy you are probably holding way too much water weight. The rest will be fat loss. It will take dedication and a lot of motivation but you can do it! I have had several clients hit this magical number in a month, and you can be just like them!

 

Questions? Let me know!

Comment below!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review

Appetite Control Tips

Appetite Control Tips

Appetite Control is one of the hardest things about starting your diet. I’ve been there, I know. You eat a healthy breakfast and a few hours later you want to chug M&M’s through a bottle of Coca Cola.

I have three simple tips I give my clients to help control your appetite when you start dieting.

Appetite Control Tips

Appetite Control Tip: Water

Drink a minimum of 100 ounces a day to help control appetite. Once you feel that you are getting a little hungry, drink 8 ounces of water. Water is great for controlling appetite but it is also great at increasing your metabolism.  Journal of Clinical Endocrinology and Metabolism showed that drinking 17 ounces of water can increase fat burning by 30%. Being mildly dehydrated can slow your metabolism by 3%.

Appetite Control Tip: Healthy Eating

Yes, eating healthy will help you control your appetite. Foods like rich in fiber, protein, complex carbs, and healthy fats will “stick to you” longer than simple sugars. When you eat simple carbohydrates (think sugar, white bread, soda, etc.) your blood sugar spikes, then drops rapidly as insulin rushes in. This causes you to want more food! Protein, healthy fats, complex carbs, fiber, etc. keeps your blood sugar down and will keep you from getting hungry.

I also suggest to my clients to eat a minimum of 6-7 meals a day. Eating frequent small meals keep your metabolism in an anabolic state. This means that your body is promoting lean muscle and ridding itself of fat. These meals aren’t 4 course meals, they can be as little as a serving of almonds between breakfast and lunch.

Here is an example from my wife, who is a trainer:

Level-1 Meal Replacement Shake

Almonds

Healthy Lunch

Pepperoni

Healthy Dinner

Phormula-1 + Ignition Shake for Post Workout

String Cheese

Her 7 meals consist of healthy fats, high protein, and she keeps her carbs low during the day and higher at night around her workout.

Appetite Control Tip: Supplements

If the first two tips aren’t enough to keep your appetite at bay, I suggest looking at the Royal 21 Queen System, or Royal 21 King System. These two products help you burn fat 24/7, control appetite and cravings, manage your hormones, help optimize thyroid function, and even help you sleep! The Royal Queen System is for women, and the Royal King system is designed for men, and are in my opinion, the two best fat loss supplements in the world.

Summary:

Following these three simple tips should help you shed weight fast and help you control your appetite when it is out of control. The first few weeks of dieting is the hardest, and eventually it will subside.

 

Thank  you for reading!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

1st Phorm Royal 21 Queen System Review