weight lifting for weight loss

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.

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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.