weight lifting

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.  

How to Lose Weight Fast!

Losing weight sucks, let’s face it, however the end results is amazing in all of its glory.

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Get free shipping on 1st Phorm Meal Replacement Protein and fat burners by clicking here!

Here is a sure-fire way to lose weight fast.

  1. Join the transformation contest from 1st Phorm. They are giving away $250,000 to the people that show the greatest “transphormations” over 90 days and overall. The new contest just started. Go to mytransphormationstartstoday.com  and register. If you register and put down nutritionandpersonaltraining@yahoo.com as your trainer, I will provide you free meal plans and workout plans!
  2. Calculate your BMR (Basal Metabolic Rate). Your BMR is the number of calories you need in a day to maintain your current weight. If you eat less than that number, you will lose weight. http://www.bmi-calculator.net/bmr-calculator/
  3. Create a goal. Setting a hard yet achievable goal for your weight loss is a must. I recommend 1-2 pounds of fat loss per week. In 90 days that equates to 13-26 pounds!
  4. Create a meal plan. Now that you know your BMR you need to target a calorie intake below your BMR. Statistically eating 500 calories less than your BMR will equate to 1 pound of fat loss, however you will be working out. This means that as long as you burn + eat less calories, you will lose weight faster!
  5. A good meal plan should target your ideal body weight in grams of protein (If you want to weight 150, eat 150 grams of protein). Fats should only include healthy fats from fish, olive oil, nuts, beans, etc. Carbs should be low except for post workout.
  6. Create a workout plan. Search this blog for workout plans, and you will find a ton of options! I would suggest 3-5 times a week in the gym, doing at least 15-30 minutes of cardio each day.
  7. Supplements can help you, but won’t do the work for you.The Bliss Go Pack (women) and Commander Go Packs (men)  (click link to purchase) can help you kick start your metabolism, optimize thyroid, help you sleep better, and shred fat! I would definitely by a meal replacement protein powder such as Level-1 (click link to purchase) to help you substitute expensive unhealthy meals with a very tasty protein shake. M-Factor Goddess/Hero is a great multi-vitamin to take to help you replace vitamins and minerals that you will lose.  
  8. Make sure to check your goals weekly. I suggest only weighing in on Friday mornings at the same time each week. I also suggest measuring around your belly button before starting your diet, and every two weeks there after to see results.
  9. Need help? Team Nutrition Train  offers free meal plans, workout plans, and other information to help you hit your goals!

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You can do it, we can help!

Dustin Holston

Certified Personal Trainer/Sports Nutritionist

7 Diet Lies That You Believe Are True!

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Don’t eat after 7:00pm, fat makes you fat, eliminate carbs, eat like a caveman, lifting weights make you look like a man, bench press makes boobs disappear, sit-ups create abs, IE, you’ve probably heard at least one of these golden rules of dieting and training. Are they true?

Don’t Eat After 7:00pm, It Will Turn To FAT:

This is one of my favorite diet lies. Your body burns calories 24 hours a day, 7 days a week. Some people stay awake during different parts of the day depending on work/school schedule. There isn’t a special time that you must stop eating to prevent fat from forming. It is all about Calories in vs. Calories out.

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Eating Fat Makes You FAT:

It is really unfortunate that we call the macro fat, Fat. Eating fat doesn’t necessarily make you fat or skinny. Your body needs fats to survive. The macro calorie “fat” is full of healthy and unhealthy macros that include healthy fats: nuts, fish oil, etc. ,and unhealthy fats: saturated and trans fats. Again: it is all about calories in vs. calories out.

Progress Photos

Couple years ago progress

Eliminate Carbs to Lose Weight:

News Flash: Carbohydrates are not bad for you. Too many carbohydrates are bad for you. Many people like to use no carb, or low carb diets to lose weight. These diets can be effective in losing weight but can also be dangerous. These diets work because carbohydrates are easy to recognize and easy to stay away from. Carbohydrates are your bodies chief source of energy. Your brain uses over 100 grams of carbohydrates a day just to function! I do like to eat carbs around certain activities. I will eat a carb heavy meal before and after I workout, and try to stay low carb the rest of the day.

Paleo Diet: Eat Like a Caveman:

This diet confuses me more than anything. Want to know the average life span of a caveman? Between 30-40 years of age. Why would you want to eat like a caveman?

Women Shouldn’t Life Weights, They Will Look Like A Guy:

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One of these two are a dude, both lift heavy weights

Testosterone makes women look like men, not heavy weights. Women can lift heavy weights and not be concerned with growing beards, getting 20 inch guns, or eating like a tyrannosaurus rex. Lifting weights can make your clothes fit better, and make you feel better about yourself. This leads me to…

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Bench Press Will Make My Boobs Go Away:

Sigh… Bench Press by itself will not make your boobs go away. Anatomy lesson: What are boobs made of? Answer: Fat, Milk Carrying ducts, lymph-nodes, and other stuff to help with the production of milk. Boobs actually have no muscle. They do though sit on top of the Pectoral Muscles. If the muscles under your boobs get bigger, what does that mean? It means that your boobs will get bigger. But wait, my friend lifted weights and she lost her boobs! This is because she was burning more calories than your body needs. If your body is in a negative calorie situation it will burn fat. Boobs are made of fat. Boobs will go down if dieting.

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Sit-ups Make You Have ABS:

Your abs are a lining of muscle that protects vital organs. Most people have fat over top of them that keeps them hidden. If you want your abs to show, you need to lose the fat underneath them. Unfortunately spot reduction fat loss doesn’t work. Doing sit ups can actually make your stomach bigger by growing the muscles and not diminishing the fat. Remember that 6 packs are made in the kitchen.

Summary:

There are a lot of misinformation on dieting and training on the internet. When in doubt feel free to email me: nutritionandpersonaltraining@yahoo.com and I will give you my honest opinion.

If you are looking for great supplements to help you lose weight fast, check out the line of weight loss stacks from 1st Phorm. I am personally offering the lowest price and free shipping on all orders by clicking here. 

 

Thank you,

 

Dustin Holston

Personal Trainer/Sports Nutritionist

Chest Workout- Building up a Lagging Chest

Question: I’m strong as an ox when it comes to bench press but I’m lacking quality muscle in the chest area, what can I do?

Too often I find people who think that a strong bench press correlates with large chest muscles. Sometimes this is true, but a lot of times it is not. When you bench press, you are utilizing your core, shoulders, triceps, back, and chest to complete the movement. Depending on form, this could mean bouncing the bar off their chest, and almost missing the entire chest part of the exercise. Throw in someone who picks up their butt off the bench and you got an exercise that works almost zero chest.

If you want bigger muscles, it doesn’t always equate to bigger gains in the bench press. For instance, when I lift for strength, I like to arch my back, make sure that I’m on my tip toes to try to lift the weight easier through the motion. When I’m lifting for size, I want my back to be completes flat, feet completely flat, and focus on the chest part of the movement.

If you are someone who sees yourself using your shoulders, triceps, back, etc more in your movement, I’d try a 6 week workout of this:

Flat Bench Partial Press: The idea behind this exercise is to focus 100% on the pecs. The idea is to bring the bar down to your chest, and push until you feel your triceps and shoulders take over and immediately go back down to the chest. This will keep constant tension on the pecs (which will encourage them to grow). I use much lighter weight when doing this exercise because you will get tired faster because your chest does 100% of the work. I take no more than a minute break between these sets.
  • I do 6 sets after warming up: 135 x 20, 155 x 15, 185 x 10, 205 x 6, 185 x 10, 135 x 20.
Machine Pec Deck: The idea behind this exercise is to do lighter weight and circulate as much blood flow to the pecs. I try to do 15-20 reps, and focus on not reaching back too far and to keep the chest tense. No more than a minute rest between sets.
  • I do 4 sets: 120 x 15, 120 x 15, 120 x 15, 120 x 15.

I do this workout about every 4-6 months for about 6 weeks. Then I go back to traditional bench press and inclined dumbbell bench press. You should notice more chest thickness after completing a 6 week cycle of this workout.

Need additional workout or diet advice? Email me: nutritionandpersonaltraining@yahoo.com

Also check out our website: www.teamnutritiontrain.com 

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist

Updated: New 1st Phorm Bliss Review: Lose Mega Weight and Feel Great

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Update: Bliss is better than ever!!!!
When I started working for 1st Phorm in September of 2014, I told the company I was skeptical of all these “miracle diet pills” that companies promote on a daily basis. I said that I wouldn’t work for a company that I didn’t believe in and would only work for a company who believes in facts, not fads.
Before my wife and I signed on as Brand Ambassadors for 1st Phorm, we wanted to look at the ingredients of the products and not just the hype.
You can purchase Bliss and all other 1st Phorm Supplements and Receive Free Shipping. Click here.
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Here is our review of 1st Phorm’s Bliss

Bliss is even more potent than ever! 

I’m going to focus on a few key ingredients:

  •  Niacin: Increases good cholesterol and can help with energy
  • Vitamin B6: Can decrease chances of psychological illness and increase metabolism.
  • Caffeine is the number used dietary supplement in the world. It helps you speed your metabolism, increases energy, and burns fat!
  • Beta Phenylethylamine HCL is new to the Bliss formula and is the ingredient in chocolate that makes you feel good. Enhances mood.
  • N Methyl Tyramine has fat burning and energy characteristics.
  • Cocoa Extract has stimulant and fat burning characteristics.
  • Choline Bitartrate helps with memory and focus.
  • Dimethylethanolamine increases focus and mood.
  • Sulbutiamine is a memory enhancer.
  • Bacopa Monniera improves cognitive function.
  • Camellia sinensis Extract is an Anti-oxidant and fat burner.
  • Coleous Forskohli is a potent fat burner that leaves lean muscle.
  • Evodiamine is a thermogenic.
  • Cayenne Pepper Extract stimulates the metabolism.
  • Green Coffee Bean Extract is a stimulant and fat burning characteristics.
  • Diiodotyrosine optimizes thyroid function.
  • Dendrobium is new to the Commander Formula. Could be a healthier alternative to Ephedra.
  • Damiana powder is an aphrodisiac and mood enhancer.
  • Ashwagandha reduces stress and increases energy.

 

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Review: 

In December of 2014, I put a client on the Bliss Go Pack from 1st Phorm (1stphorm.com/nutritiontrain for free shipping).  She lost 6.2 pounds in her first 2 weeks. She said that the energy was amazing, she had no jitters, and she just felt better about herself. I’m excited for my client to review the new formula!

Review: Grade A+. This is a top notch fat burner, thermogenic, focus and mood enhancer.

To purchase Bliss, click here. You get free shipping and my discount on all purchases.

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist

How to make your health/fitness New Year’s resolution come true…

According to the University of Scranton, only 8% of people who make a New Year’s resolution achieve their goals…

I will be honest, I am probably the worst person for writing this article. I haven’t made a New Year’s resolution since I had a goal of dunking a basketball in 9th grade. Keep in mind that I was 5’4 then, and only 5’8 now. Before making my first resolution in the last 16 years, I wanted to outline how to make such a goal.cropped-1966889_249445825242454_2432957892344272348_n.jpg

How to set the ultimate New Year’s Resolution:

#1. The goal must be measurable:

“I want to be skinny.” – Not measurable

“I want to have a six pack in 12 months.” -Measurable 

“I want to stop drinking coke.”- Measurable 

“I want to be rich.” – Not measurable

“I want to bench press 300 pounds.” -Measurable

Your goal must be measurable. In fitness, most of these goals are quantitative in nature, meaning they are measurable. I want to lose 10 pounds, I want to lose 3 inches off my waist, and I want to bench 250 pounds are all quantitative. Qualitative goals tend to be harder to measure. I want to be skinny, is not a measurable goal. Skinny is an adjective that means different things to different people. Turn your qualitative goal into a quantitative goal by having specific goals. If you want to be skinny, and you think you will be skinny if you lose 20 pounds, then make your goal to lose 20 pounds. If you hit your goal and you find it isn’t where you want to be, then readjust.

#2. The goal must be realistic:

“I weigh 300 pounds, and by the end of 2015 I want to weigh 100 pounds.”- Not realistic

“I bench press 150 pounds and by the end of 2015 I want to bench 250 pounds.”- Realistic

“I want to gain 100 pounds of muscle by eating healthy in 2015.”- Not realistic

“I want to lose 50 pounds in 2015.”- Realistic

If your goal isn’t realistic, then you risk the chance to succeed. If you make the goal too unobtainable, then you will more than likely give up early. If you don’t know if your goal is realistic, ask a doctor, personal trainer, or friend for advice.

3. The goal must be hard… but obtainable:

“I want to lose 5 pounds this year.”- Not hard

“I want to gain 15 pounds of muscle in 2015.” – Hard but obtainable

“I want to lose 100 pounds of fat.”- Hard, but maybe too hard

If you set a goal that is too hard then you will be disappointed when it is impossible to succeed. If you make a goal that is too easy, you will be complacent and not try hard enough. I feel the best goals are ones in which I feel there is only a 50/50 chance of succeeding. This will encourage me to try harder, but realize that although it is going to be tough, I can do it!

4. Include how you are specifically going to achieve this goal in your New Year’s Resolution:

“I am going to lose 15 pounds by changing my diet by adding more fiber and fruits, while lowering total caloric intake.”- Great

“I am going to lose 15 pounds by eating healthier.” – Not specific enough 

By including how you are going to achieve your goal means that you have taken some time and thought about the process of your goal. This normally involves research or working with someone. Having the knowledge necessary to achieve your goal is vital prior to starting your goal.

5. Set mini-goals by date to help achieve your resolution:

“I am going to lose 15 pounds in 12 months. By April I will be down 5 pounds. By August I will be down 10 pounds.”- Great

“I am going to gain 20 pounds of muscle this year. It doesn’t matter how it happens.” -No mini-goals to help achieve the resolution

Having mini-goals set periodically help you gauge how well you are doing. If you do not hit your mini-goal, it allows for extra motivation over the next time period. This is probably the most overlooked aspect of achieving your New Year’s resolution.

Summary:

By setting a measurable, realistic, challenging yet obtainable goals with the specifics of how you will achieve the goal, and mini-goals to help gauge process, anyone can be one of the 8% of people who actually achieve their New Year’s Resolution.

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My New Year’s Resolution?

I will begin to diet the first week of January to prepare for the Spartan Race in May. My goal is to complete all the obstacles and run without skipping any event. By March I hope to be down 12 pounds of fat, and by May be down 20 pounds. I also want to be able to run a 5k in 22 minutes before running the Spartan Race. By December 31st, 2015 I would like to be able to bench press 315, deadlift 450, and squat 400 at a weight under 180 pounds.

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist
Twitter: @NutritionTrain
IG: @NutritionTrain247
Nutritiontrain.1stphorm.com <- Free Shipping on all supplements and workout apparel!