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

1. “Facts Not Fads”
Select Published Articles
From Dustin Holston CPT

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“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

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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 Parkinson’s 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 1990’s.
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

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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. I’ve 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

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“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.

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2. Cardio crushes fat.
a. Cardio will help you burn excess calories, which will burn fat. Targeted fat
loss doesn’t 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:
Don’t listen to the latest fads, don’t 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

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“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 can’t 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 isn’t 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 marshmallows may
fit in an entire room. Would you rather have 5 pound of rocks, or 5 pounds of
marshmallows?
This is one reason why I’m against telling my clients to weigh themselves daily,
or even weekly the first few weeks of training. I want my clients to know that they may
not lose weight the first few weeks because they may have a net loss of fat, but a net
gain of muscle. Although the scale may not show these results, you will see in your
clothing that you are losing “volume”, but gaining “density”. Density is the amount of
space your body takes up compared to the amount of weight you hold. Muscle is dense.
Fat is not. Another benefit of gaining lean muscle is that it burns fat better (a pound of
muscle burns 2-3x more calories than a pound of fat). So although you may not lose
weight the first few weeks, your body will become a better and more efficient machine.

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Instead of relying on the scale, rely on measurements. Measure your waist, your thighs,
and your arms and see what changes you see over the first few weeks of training. If you
don’t see any changes, make sure your diet is in check. My motto: Eat Right, Train
Right, and Look Right!
You will lose weight, and you may have great results immediately, but if you
don’t, take a look in the mirror and don’t rely on the scale to tell you how you are doing
on your journey towards better health.
Dustin Holston, MBA, CPT
@nutritiontrain
nutritionandpersonaltraining@yahoo.com

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Weight Loss and Gym Myths
“Workout Smarter, Not Harder”
1. Targeted Fat Loss
Myth: Sit ups and abdominal exercises make you skinny!
Fact: Spot reduction exercises for fat loss have not been proven to work. The body
doesn’t burn fat the way you think it would. An article entitled: “Targeted Fat Loss: Myth
or Reality?” in Yale Scientific explains: “Ultimately, fat loss comes down not to targeted
exercises, but to the basic principle of how many calories you expend versus how many
you take in. Doing 100 crunches a day can effectively strengthen your abdominal
muscles, but it probably will not make them any more visible unless you also take other
steps to reduce your overall body fat. If you combine cardiovascular exercise with
weight training and sensible nutrition, however, those fat cells will not stand a chance.”
2. Running and Fat Loss
Myth: Jogging for an hour a day is best for burning fat!
Fact: Sprinting for just a few minutes will burn more fat than jogging for an hour.
Researchers at the University of Western Ontario compared short but intense exercise
to long, less-intense cardio. One group performed four to six 30-second "sprints" while
the other group did cardio for 30 to 60 minutes. The results were nothing short of
amazing. Despite exercising for a fraction of the time, those in the sprint category
burned more than twice as much body fat.
3. Exercising 7 Days a Week
Myth: You have to exercise 7 days a week to lose weight!
Fact: Exercising a few days a week can make a huge change in your health
transformation. Edward R. Laskowski, M.D. from Mayo Clinic states that weight training
twice a week and aerobic activity for 150 minutes a week will help people make great
gains in their health.
4. Six-Packs and Abdominal Exercises
Myth: You must do a lot of abdominal exercises to have great abs!
Fact: Similar to the first answer, great abs don’t come from sit ups and other abdominal
exercises. On top of most people’s muscle is a layer of fat. This is especially true with
your abdominals. Underneath that layer of fat is the “six-pack” you want. For the most
part, six-packs are made in the kitchen and on the treadmill. Burning the fat on top of
the abs through calorie reduction and cardio will do more for your abs than anything

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else. I also believe in lifting heavy weights to build your abdominal muscles. Exercises
such as squats, deadlifts, and bench press work your core muscles which will make
them more sculptured once you lose the fat that covers the abs.
5. Healthy Food and Dieting
Myth: I can’t lose weight; I hate the taste of salads and other healthy food! It’s too
expensive to eat healthy!
Fact: Eating healthy couldn’t be easier, and you might find it cheaper than your
alternative sources. Protein shakes have become increasingly satisfying and cheaper
with increased competition and consumption. As a meal replacement, a protein shake
will cost you less than a dollar in most cases. You can’t go to subway for that cheap. I
make myself 6 ounces of grilled chicken and a protein shake for lunch and it costs me
about $2.50. This saves me money, and gives me the nutrients my body craves.
Chicken breast, tilapia, tuna, and other lean choices can be found relatively cheap and
with recipes posted on the internet can make these sometimes bland offerings a
delicacy.
Dustin is a certified personal trainer that loves lean protein sources, but hates
cardio. He lifts heavy and often, and sprints to stay in shape. You can follow
Dustin on twitter: @nutritiontrain or Facebook

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Could Spicy Foods be a Life Hack for Weight Loss?
I love spicy foods. Whether it is Mexican food, or hot sauce on eggs, I absolutely
love the heat. I love camarones a las diablas, curry chicken, and chili. When dieting, it
is hard to find taste in “healthy” foods, but adding a little bit of hot sauce, or cooking with
peppers can make a huge difference in the taste of your foods. But do you know that
your body also loves the heat from spicy foods? Studies have shown that spicy foods,
specifically the chemical capsaicin, have many beneficial effects on the body.
What is Capsaicin?
Capsaicin is the chemical that is in peppers that create the “heat”. This heat is
supposed to protect the pepper as a self-defense mechanism to mammals. In high
concentrations, capsaicin in contact with mucous membranes can cause severe burning
(i.e. pepper spray). Some of the highest concentrations of capsaicin come from the
ghost chili which has a cult following. Over the last few decades scientist have found
that even though capsaicin can be an irritant to humans, it has great beneficial
capabilities in medicine. Capsaicinhas been proven to alleviate pain from arthritis,
nerve pain, possible anticancer properties, and many other health related ailments.
History of Capsaicin
Capsaicin was first extracted by Christian Friedrich Buckholz in 1816. In 1873
German pharmacologist Rudolph Buchheim made the connection that capsaicin in
contact with mucous membranes created the burning feeling. Over the years multiple
studies have shown that capsaicin has the ability to relieve pain. There are multiple
topical medicines that use capsaicin. Promising studies have also been conducted on
the effect that capsaicin has on cancer. The American Cancer Society has mentioned
that capsaicin may have the ability to kill prostate and lung cancer cells. Multiple studies
also show that foods containing capsaicin have positive effects on blood sugar levels.
Weight Loss Studies
Over the past 20 to 30 years there have been a number of studies on weight loss
with capsaicin. Many of these studies have shown great results. In a recent study, it
was shown people who take a form of capsaicin prior to eating, ate 74 less calories
(http://www.ncbi.nlm.nih.gov/pubmed/24246368). To burn 74 more calories a day is the
equivalent of walking stairs… for seven minutes!
Another article summarized various studies showing that capsaicinoids increased
energy expenditure, increased lipid oxidation (fat burning), and reduced appetite. It
mentioned that capsaicinoids increased energy expenditure by an average of 50
calories a day! (http://www.ncbi.nlm.nih.gov/pubmed/22634197). To burn 50 calories,

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you would need to play Frisbee for 15 minutes, or hula hoop for ten minutes. If you look
at both studies you can see a net loss of 124 calories per day! Let’s put this in
perspective, if you cut 500 calories a day for an entire week, you should lose 1 pound of
fat (not including exercise). Hypothetically, if you eat 74 less calories per day (on top of
the 500 calorie reduction), plus burn an extra 50 calories per day, you could lose an
extra 13 pounds per year.
How do I get Capsaicin?
Capsaicin is in peppers of all varieties, but the higher concentrations are found in
the hottest peppers. The “hotness” of peppers are measured in scoville units, name
after American pharmacist Wilbur Scoville who came up with the test to measure the
heat from peppers. If you can handle the heat, peppers with the highest scoville units
have the highest concentration of capsaicin. You do not need to ingest the hottest
peppers in the world to achieve results from capsaicin. Peppers like jalapenos, tabasco
sauce, and cayenne pepper offer more than enough capsaicin.
If you cannot handle the heat, there are multiple supplements that contain the
substance in a pill form/powder. If you are prone to heartburn, I’d suggest taking the
supplements not on an empty stomach!
Summary of Capsaicin
Is capsaicin the magic bullet for weight loss? No, but with the numerous benefits
of the chemical, I see no reason not to include it in your everyday nutrition, whether by
cooking with peppers, adding hot sauce, or taking capsaicin related supplements. Eat
Right, Train Right, Look Right!

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Summary:
My name is Dustin Holston and I’m a certified personal trainer. I believe in
working smarter, not harder. I also believe in following facts, and not fads. Much of the
world of nutrition and exercise is littered with bad science and fads that promise things
that aren’t humanly possible. The suggestions I make to my clients are also scientifically
studied by government agencies, scientists, and universities.
The articles that you have just read were all original articles that I wrote for
yahoo.com over the past year. Yahoo has given me full rights to my articles, so I wanted
to compile these select (and my favorite) articles and put them together. Hopefully the
information inside will help.
During the day I’m a Firm Administrator for a regional law firm, and at night I do
personal training with my wife. I love my dogs, the outdoors, hunting, fishing, and the
beach.
Please follow me on twitter:@nutritiontrainand on www.facebook.com/Nutritionandpersonaltraining .