exercise

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.  

New Weight Loss Studies

New Weight Loss Studies

Cardio and Weights reviews new weight loss studies for August 2017

High-Protein, Weight-Loss Diets Good for Your Heart

Reduced calorie diets that include 35 percent of your total calories in protein are better for you than diets containing lower concentrations in protein according to Rocio Mateo Gallego and colleagues from Aragon Health Sciences Institute in Spain. 

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A study of 91 women following a diet of reduced calories with 20, 27, or 35 percent protein were followed for 6 months (80% of total protein came from animal sources). The group following the 35% protein diet had the great body fat loss, blood sugar regulation, and blood fats. Each group lost around the same amount of weight, but body fat loss was higher for the group that ate the most protein. This means that more muscle was kept! (Source: Clinical Nutrition, 36: 371-379, 2017)

Suggestion: Supplement unhealthy meals with a meal replacement shake from 1st Phorm. Level-1 Protein is high protein, low calorie, low fat, and low carbs that keeps you full, plus tastes amazing! Order today with free shipping: 1stphorm.com/nutritiontrain

College Freshmen Who Weighed Themselves Daily Lost Body Fat

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Drexel University and Penn University teamed up to see how to fight the Freshmen Fifteen. In a study that was released August 17, 2017, the study found that women who weighed themselves daily actually lost weight while in college, where their counterparts who didn’t weigh themselves daily gained on average 4-8 pounds a year.

“Regularly weighing yourself can motivate you to engage in healthy eating and exercise behaviors, because it provides you with evidence that these behaviors are effective in helping you lose weight or prevent weight gain. Similarly, if you see weight gain on the scale, that information can motivate you to make a change.” Meghan Butryn, PhD, an associate professor in the College of Arts and Sciences at Drexel. (Source: http://drexel.edu/now/archive/2017/August/College-Freshman-Self-Weighing/)

Suggestion: Whether you weigh yourself daily or weekly, it is important to keep track of your health. It is important that when in school, or with a busy life schedule to find time for your fitness. Check out our free workouts today! 

Scientist: Exercise Doesn’t Make you Lose Weight

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In a very controversial article, Vox uses information from several scientist to show that you can’t “outrun” a bad diet. Showing that one piece of pizza after a hard workout eliminates the entire calories burned from the workout proves the importance of dieting vs. just working out.

The article also blames the government for blaming laziness on the American public instead of dietary restrictions. Lobbying efforts by major food brands have caused this “workout harder” fallacy to be implanted in our brains.  (Source: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories)

However the key to successful and long term weight loss is to exercise and diet! This will help you build lean muscle mass that will burn fat at rest. Exercise alone may not help you lose much weight, but combining it with dieting will add fire to dynamite.

I wrote an article years ago based on a studies debating which is better diet or exercise, and the article proved that diet actually burned body fat better than exercise.

What burns belly fat faster, diet or exercise?

 

Hope you enjoyed these fitness and health related articles!

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Order 1st Phorm Supplements with Free Shipping @ 1stphorm.com/nutritiontrain

 

The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days…

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The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days. 

Meet Casey Viator. On April 30, 1973 Casey is an athletic 21 year old that weighs 166 pounds and is 5’8. Fast forward 28 days, Casey now weighs 212 pounds. Casey net gained 63 pounds of muscle in just 28 days. This was done without steroids.

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The Colorado Experiment is famous because over the course of 28 days, Casey Viator gained 63 pounds of muscle.

What the story fails to take into account are a few important facts.

  • Casey Viator was a known bodybuilder before the experiment. Casey Viator had great genetics for muscle growth and ended up becoming a very successful pro bodybuilder later in his life.
  • Casey Viator was the AAU Mr. America bodybuilding contest in 1971 at the weight of 218 pounds. Why did Casey only weigh 166 at the beginning of the experiment?
  • Casey Viator had not been working out prior to the experiment because of a car accident and allergic reaction. He almost died. This is why he lost so much weight prior to the experiment.
  • Casey Viator was the perfect test subject: Great genetics, quick grower, young, took time off before experiment.

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Does this make the experiment a sham? The short answer is no.

  • Weight training with a formal program with the appropriate diet has the best results.
  • Casey had expert scientists working with him on his workout and meal plan.
  • Although getting these results again would be near impossible, it does show the importance of a sound program, sound nutrition, and muscle memory.

 

How I would change this program 40 years later…

  1. The program itself concentrated on short breaks between sets, one rest day following each workout, and 6 meals a day. I would consider keeping all of these in place.
  2. I would add Phormula-1 and Ignition post workout on workout days, MegaWatt V2 daily, fish oil for recovery and overall health, creatine for recovery and growth, and a multi-vitamin daily. 
  3. The workout focused on a lot of negative reps. I would keep this in the program but add stretching to the end of every workout.

 

To learn more about the specific workout of the Colorado Experiment click here. 

 

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Lift Heavy My Friends,

 

Dustin Holston

 

Best ABS in Bodybuilding History

mainbannerWho has the best abs in Bodybuilding History? You will see some legendary names such as Frank Zane, but also some guys you may not have heard of. This is my top 10 list!

 

Honorable Mention: Lee Priest, Mohamed Makkawy, Premchand Dogra, Darrem Charles

 

 10. Chris Cormier

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A massive 250 Pound Bodybuilder

 9. Flex Wheeler

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In 1993 he was at his greatest.

8.  Lee Lebrada

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Lee had a tiny waist.

7. Shawn Ray

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Shawn Ray- INSANE

6. Bob Paris

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Killer abs and one of the best posers of all time.

5.  Milos Sarcev

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Another Great Poser.

4. Thierry Pastel

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Tiny, tiny, tiny waist.

3. Frank Zane

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Master of the vacuum and only Mr. Olympia winner on the list.

2. Serge Nubret

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2000 sit-ups a day…

Best Ever:

Ahmad Haidar

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Never won a pro show, finished 2nd twice, but the best abs of all time go to Mr. Haidar.

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Agree? Disagree? Sound off below.

Want to get ripped?

Hit me up on Facebook, Twitter, or IG

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Dustin Holston

 

 

Rest Between Sets: How Much is Needed?

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How much rest is needed between sets?

This isn’t an easy answer. The easiest way to formulate an answer is to determine what are your goals.

Strength vs. Hypertrophy (size)

When strength training, you should be focusing on 1 of 2 outcomes: To become stronger or to get bigger muscles. Although there are some correlation between the two, it isn’t direct.

Let’s look at the above photo. On the left, Eddie Hall, one of the world strongest men and holder of the record for the most weight ever deadlifted. On the right is Big Ramy, a top 6 bodybuilder in the world. Eddie Hall focuses on strength training to maximize effort in short bursts (one rep maxes, etc.) while Big Ramy focuses on hypertrophy and the maximum amount of growth for the muscle.

Rest to Gain Strength:

Studies have shown that when lifting 50%-90% of one rep max, rest 3-5 minutes between sets to maximize strength. This break also had benefits of reducing injury when lifting heavy weight. 

Rest to Gain Muscle:

To promote hypertrophy, resting between 30-60 seconds with moderate rep schemes were optimal (8-15 reps). This also allowed you to maximize the effects of Growth Hormone. 

Nutrition to Maximize Effects of Both:

Whether you are training for strength or size, quality nutrition and supplementation can add quality muscle and strength gains. MegaWatt V2 by 1st Phorm is a great supplement to get you ready for the gym. This preworkout includes doses of creatine, beta alanine,  agmatine sulfate, caffeine, and more to get your ready for the gym. Post workout nutrition such as Ignition + Phormula-1 will help your muscles grow and repair post workout by feeding carbs, protein, and amino acids to the muscles.

Order MegaWatt V2 from 1st Phorm and receive free shipping!

Order Phormula-1 + Ignition from 1st Phorm and receive free shipping!

 

What works for you?

Sound off below!

Dustin Holston

Receive Free Shipping on your entire 1st Phorm order: 1stphorm.com/nutritiontrain

1st Phorm’s TransPHORMation Contest

 

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2017 1st Phorm Transphormation Challenge transphormation

The 2017 1st Phorm Transphormation Challenge is back, and so is the $250,000 contest looking for the greatest transformations, or “transphormations” as Andy Frisella likes to say. Last year had nearly 100,000 entries and the results were staggering. This year you have three ways to enter:

1st Go to: https://1stphorm.com/a/transphormation?a_aid=NutritionTrain 

  • Purchase the Results Stack (20% Off) which includes: Monthly access to the Mytransphormationstartstoday.com, the contest,  Full Mega, M-Factor (Goddess or Hero), and Royal 21 King or Royal 21 Queen (Brand New Fat Loss Stack)
  • or Purchase the Health Stack which includes: Monthly access to mytransphormationstartstoday.com, the contest, Full Mega, and M-Factor (Goddess or Hero).
  • or Monthly access to Mytransphormationstartstoday.com, the contest, no discounts on supplements but absolutely no costs! Thank you Andy Frisella for doing this!

Now you will be assigned a Legionnaire for entering the contest. Every entry will have a Legionnaire. Legionnaires are brand ambassadors for 1st Phorm. The select few who are chosen to represent 1st Phorm because of their knowledge of nutrition, personal training, etc.  Who better than the guy who was voted Most Valuable Legionnaire last year? (I won Most Valuable Legionnaire September 2016, got a free trip to the headquarters, got to be in some videos and advertisements). If you go to https://1stphorm.com/a/transphormation?a_aid=NutritionTrain you will be on my team. My wife and I, (my wife is also a Legionnaire) will add you to our Facebook group, will help you will meal planning, workouts, dieting, recipes, and so much more. We will help you get in the best shape of your life, and hopefully help you win this whole damn thing!

 

Free Shipping on all 1st Phorm Supplements:

For considering us for being your coaches during the Transphormation Challenge, We are offering free shipping on all 1st Phorm Supplements, just go to 1stphorm.com/nutritiontrain and you will automatically receive free shipping on your entire order!

 

Again, you can sign up for free for the Transphormation Challenge, or save some real $$$ by singing up for the Transphormation challenge by buying some reduced cost supplements. The choice is you. Just sign up at https://1stphorm.com/a/transphormation?a_aid=NutritionTrain

 

 

Lift Heavy My Friends,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

TeamNutritionTrain.com

 

How to Diet- A Comprehensive Guide

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How to Diet- A Comprehensive Guide

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Dieting isn’t as hard, or as expensive as people make it out to be.

The Weight Loss Formula

As mentioned in the linked article the weight loss formula is simple.

(BMR) > (Calories Consumed)-(Calories Burned)

Or quite simply: Eat less calories than  your body needs. 

Step #1. Figure out how many calories your body needs to maintain current weight (BMR).

Before you can start dieting, you really should figure out how many calories your body needs to maintain your current weight . I like to use this calculator to calculate my BMR. Currently my BMR is approximately 1900 calories (I’m 5’8, 192, 32 years old). BMR is the calculation of how many calories your body needs to maintain current weight if you were just sitting and breathing all day. This doesn’t include what your body needs if you workout, work, etc.

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Step #2. How many pounds of fat do I want to burn each week?

Of the thousands of people who will read this article, I’m sure 95% of you will say “as much as possible”. Although this sounds like a good idea, it is not. Losing weight too fast can be detrimental to your health. You should want to lose weight safely and effectively while leaving as much muscle as possible.  The old adage is that cutting calories by 500 a day will help you burn 1 pound of fat a week. Although there are multiple studies confirming and denying the 500 calorie figure, I like to use it in my cheat sheet.

There are three ways to “cut calories”. The first way is to eat fewer calories. The second way is to burn those calories. The most effective way to diet is to do both. Burning calories through weight training and cardio will help you grow muscle and burn fat. Changing your diet will further help your weight loss journey. The third way to burn calories is through supplements such as The Bliss Go Pack or Commander Go Pack from 1st Phorm. These help speed up your metabolism to help you shred fat faster.

How many pounds should I shoot for losing each week? In most cases I don’t suggest trying to lose more than 1-3 pounds per week. This is equates to 4-12 pounds per month. Keep in mind that we are talking about “Fat” and not clearly just pounds. If you were normally eating a high sodium diet, you will lose a ton of water weight the first few weeks on top of the fat.

Equation:

To Lose 1 pound per week- Cut/burn 500 additional calories than your body needs each day.

To Lose 2 pounds per week- Cut/burn 1000 additional calories than your body needs each day.

To lose 3 pounds per week- Cut/burn 1500 additional calories than your body needs each day.

Step #3. How am I going to burn these calories?

Part A. Plan a Diet

I suggest starting out to try to eat your BMR. The BMR is the amount of calories your body needs at rest to maintain current body weight. Since you will be active and in the gym, your body is going to be burning much more calories than normal, so eating your BMR should be 500-1000 calories less than your body will actually need to maintain current body weight.

This means I need to shoot for around 1900 calories per day.

Sample Meal Plan

Breakfast- Level-1 Shake + Banana= 230 calories

Snack #1- 1 servings of almonds= 160 calories

Lunch- Broccoli and Chicken Breast (6 oz)- 330 calories

Snack #2- 1 servings of almonds- 160 calories

Dinner-2 fillets of Tilapia, 2 servings of brown rice (200 grams), Cauliflower- 500 calories

Post-Workout Snack- 2 servings of Phormula-1 + 1 serving of Ignition= 360 calories

Before Bed Snack- Peanut butter with apples- 200 calories

Total Calories= 1940

Part B. Workout Plan

When I’m cutting, I want to be in the gym at least 5 days a week. I like to hit specific muscle groups on specific days. I will then finish the workout by doing cardio.

Monday- Biceps/Triceps + 20 minutes HIIT

Tuesday- Chest + 20 minutes of HIIT

Wednesday- Legs + 20 minute jog

Thursday- Back + 20 minute jog

Friday- Shoulders + Calves + 20 minute HIIT.

Weekends- I may go for a jog or play basketball. I try to give my muscles the weekend off.

Part C. Supplement Plan

Supplements help supplement your diet and exercise. If you are a gym rat, you will need to supplement your diet more because you lose many vitamins and minerals through sweat. We also miss out on a lot of vitamins and minerals because of our diet. Many American’s don’t eat enough fish.

Here is my supplement plan:

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Commander + Thyro-Drive with Breakfast– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

Commander  with Lunch– Commander is my favorite fat burner on the market. Commander gives me energy, reduces cravings, and burns fat.

M-Factor Hero before bed– A great multivitamin that isn’t pixie dusted. It works by giving you essential vitamin and minerals your body needs in a capsule, much more proven way to inject vitamins.

Thyro-Drive before bed– Thyro-Drive helps maintain optimal thyroid performance to maxmize weight loss.

Opti-Core before bed– Stress makes you gain weight, lack of sleep helps prevent gains. Opti-Core helps reduce stress and increase sleep.

Full Mega before bed– We don’t eat enough fish. Fish Oil is great for your heart, is an anti-inflammatory, and studies have shown weight loss with fish oil.

Creatine Post Workout-  I mix creatine with Ignition and Phormula-1 Protein post workout to help with muscle growth and recovery.

 

Summary:

Losing weight isn’t difficult, but keep consistent with it can be. Plan everything from your workouts, to your diet, to you supplements to ensure that you maximize the weight loss. After each month I take a look back to see if I achieved the results I wanted. I then make tweaks.

 

If you need further advice on diet, training, or other goals, feel free to email me: nutritionandpersonaltraining@yahoo.com. Also feel free to click on any of the links through the page to receive the lowest price and free shipping on your 1st Phorm orders.

 

Thank you,

 

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

1stphorm.com/nutritiontrain