facts not fads- select nutrition and training articles

Download Facts Not Fads- Select Nutrition and Training Articles

Post on 22-Aug-2014



Health & Medicine

2 download

Embed Size (px)


Select health and training articles from a certified personal trainer that believes in Facts and not Fads. Train Smarter not harder with these tips.


  • Facts Not Fads Select Published Articles From Dustin Holston CPT
  • 2 Facts Not Fads WHY MEN AND WOMEN NEED CREATINE.................................................. PAGES 3-4 THE NO SIT-UP WAY TO A SIX PACK....................................................... PAGES 5-6 THE SCALE MIRAGE............................................................................ PAGES 7-8 WEIGHT LOSS AND GYM MYTHS............................................................ PAGES 9-10 COULD SPICY FOODS BE A LIFE HACK FOR WEIGHT LOSS? ....................... PAGES 11-12 SUMMARY........................................................................................... PAGE 13
  • 3 Why Men And Women Need Creatine Introduction: According to Oxford Dictionary, creatine is a compound formed in protein metabolism and present in much living tissue. It is involved in the supply of energy for muscular contraction. In the past 20 years, creatine supplementation has been one of the largest fads in athletic training. It has been proven to help increase size, stamina, and strength of muscles. Where do we get creatine? Humans get about 1 gram of creatine a day from food that they eat. The majority of creatine comes from meat and fish (WebMD). Creatine is a natural substance. Benefits of Creatine: Creatine has been known to help increase muscle size, stamina, and strength in short explosive exercises. In a study in 1997, creatine supplementation by trained athletes increased their body mass and strength (Study). Another study in 1997 showed that creatine supplementation for women also showed increases in fat free body mass and strength (Study). Creatine has been proved in multiple studies not to have any negative long-term health effects. Creatine has also can help with increasing strength in people with diseases such as muscular dystrophy and heart failure. Creatine has been shown in some studies to slow the worsening of Parkinsons disease (Study). Studies with eye conditions, nervous system conditions, cholesterol, and other health benefits are also being studied. Creatine Monohydrate: There are many types of creatine on the market, but the tried and true version has been Creatine Monohydrate. Creatine Monohydrate is the most studied creatine, and more people take this supplement than any of the other creatine molecules. Studies of water weight gain from Creatine Monohydrate have been mixed, but the effectiveness of the product has been documented since the 1990s. Many companies have convinced the public that a pre-load is necessary when starting supplementation with creatine monohydrate. Many of these companies suggest taking up to 25 grams of creatine monohydrate for the first week to load your cells. Studies have not proven the effectiveness of this pre-load. I suggest taking 3-5 grams per day, post workout. You still should take a dose on non-training days to keep creatine levels high within the body. Some companies suggest usage should be done
  • 4 for 8 weeks, followed by a time off from the product. Creatine Monohydrate is also one of the most cost effective and proven supplements in the market. With Carbohydrates or Without? Many people are afraid of carbohydrates because of the evil persona it has been given by many diets. Carbohydrates are the main source of fuel for our bodies. Studies show that carbohydrates are also needed to maximize creatine absorption within our muscle cells. When insulin levels are spiked, creatine is better absorbed within the muscles. For those who are afraid of carbohydrates, studies have been done on the effectiveness of Russian Tarragon extract and creatine absorption (Study). Although a relatively new concept, it seems that there is some proof of greater absorption of creatine with Russian Tarragon extract versus taking creatine without carbohydrates. Russian Tarragon extract gives people the opportunity to maximize the effectiveness of creatine without adding additional calories. Ive been using Creatine Monohydrate with Russian Tarragon extract the past month, and I have seen great results. Whether you use carbohydrates or Russian Tarragon extract, an insulin spike is needed to maximize creatine absorption. Conclusion: Creatine is one of the most popular supplements in the world, but has been misunderstood. Creatine has been proven to increase strength, size, and stamina of muscles. Creatine has also been shown to have positive effects on people with muscular dystrophy and heart failure. Studies on creatine have shown that it is safe to use for men and women, and is one of the most cost effective products on the market. Dustin Holston is a certified personal trainer who works as a Firm Administrator by day and a Beast at night. Follow Dustin on Twitter: @nutritiontrain and Facebook: https://www.facebook.com/Nutritionandpersonaltraining
  • 5 The No Sit-up Way to a Six Pack The fitness industry makes billions of dollars a year telling the market that in less than 20 minutes you can have the abdominals of your dreams. Many of these claims are based on exercise machines, diet fads, or dances that are supposed to help you get the chiseled abs you want. If you go to the gym, you will see countless men and women doing variations of the sit-up to try to get a six pack. In 2011, and multiple times before, Yale Scientific had an article that proves once and for all, that spot reduction/targeted weight loss does not work. So why does people still do it? Old Habits Die Hard: If you want big biceps, you would probably workout your arms. If you wanted a big chest, you would probably start doing bench press. It only makes sense that if you want a ripped stomach you would want to do sit-ups, planks, bicycles, and mountain climbers, right? Truth: Your abdominals are a set of muscles that protect many vital organs. For many of us, it is covered by a layer of fat. This layer of fat covers up the abdominals and prevents your six pack from showing. Although many of the above exercises will increase core strength, and help build the muscles underneath the fat, it will not create the look you want. Also, many of those exercises can put added stress on your back and neck. The 5 Commandments of Getting a Six Pack: 1. Six Packs are made in the kitchen. a. Calorie deficit diets will help burn fat. A calorie deficit diet should include lean protein, complex carbs, and healthy fats. You cannot eat junk and get the abdominals you want.
  • 6 2. Cardio crushes fat. a. Cardio will help you burn excess calories, which will burn fat. Targeted fat loss doesnt work, but cardio will help you burn fat all over your body. It will also help your heart and lungs. 3. Ditch sit ups. a. Sit-ups, planks, and other abdominal exercises are okay for building your core, but I like my trainees to focus on lifting weights with exercises that target multiple muscle groups. 4. Lift Weights. a. Lifting weights will help you strengthen your core and provide more fat loss. It will also help you gain lean muscle which burns more calories than fat. 5. SBD a. Not silent but deadly, SBD stands for Squats, Bench, and Deadlift. These three exercises done with the proper form works out the core and will help you achieve the results you need. Summary: Dont listen to the latest fads, dont purchase new exercise equipment. Here is some simple advice to burning fat. Before starting any fitness or diet regiment, talk to your doctor. Try to run for 20 minutes a day, 4 days a week. Try to target 100 grams of protein a day, while eating around 1500 calories a day. Lift weights at least 3 days a week, each day focusing on a different body group. Remember to use proper form and have a spotter nearby. Dustin Holston is a certified personal trainer that likes to lift heavy weights and listen to loud music. You can find more information by following Dustin on Twitter: NutritionTrain, Facebook: https://www.facebook.com/Nutritionandpersonaltraining , or email: nutritionandpersonaltraining@yahoo.com
  • 7 The Scale Mirage Why Weighing Yourself Can Be Detrimental To Your Success You decide to take your control of your health and start hitting the gym. After a few weeks you notice your pants fit better, your arms are firmer, but your weight has increased! You panic, you start starving yourself, or worse, you give up on trying since apparently your body just cant lose weight. You give up only after a short couple of weeks. This is the story of so many people who believe that scale is the most important part of your weight loss journey. Although many people do need to lose weight, the number one goal of everyone should be to get healthier. Many personal trainers, magazine advisements, and infomercials focus on the amount of weight loss you can achieve by following a certain training or product. This allows each of these entities to profit off of their customers by keeping them hooked since they may or may not be losing weight. What is weight? Weight is defined as the amount of mass something holds. Weight isnt measured in fat, muscle, bone, or any other single determining factor. Your bodyweight is a combination of fat, water, muscle, bone, and other matter your body holds. Too many people focus on the amount of weight they hold, versus the amount of fat, high cholesterol, blood pressure, or other detrimental health factors one may have. What weighs more, 100 pounds of rock, or 100 pounds of marshmallows? This is a trick question because they both weigh the same. The difference is the volume of the two. 100 pounds of rock may fit in a suit case, where 100 pounds of