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Wednesday, September 18, 2019

Micro Meals for Fat Loss

One of the easiest, and most effective methods, to rapidly kick start
your fat loss journey, is the micro meal method.

The micro meal method consists of eating multiple small meals, that
contain all three macronutrients, which include protein, fat, and carbohydrates.

This methods is very simple and requires no counting of grams or calories.
For my example, I use chicken for the protein, almonds for the fat, and spinach for the carbs.
Yes, vegetables are carbs. They are fibrous carbs.

You simply eat a small piece of chicken, some almonds and a small handful of spinach.
Do this every 45 minutes, for about 3 days straight. You will see some pretty awesome results.

I have used this method for decades myself, and with clients for many years.

The thermic effect of feeding, combined with the constant intake of good macronutrients, allows your body to shed fat while retaining lean body mass.

You can eat different foods each time, if you have it available. I just use my example as its easy and quick. I set out a container with bite size chicken chunks, a bowl of almonds, and a container of spinach. I file by and eat a little of each, and then go do some work.

Then, I'll take a short break, file by again and eat some more. I always drink some water each time as well to help get my water intake in. I do this sequence all day, about every 45 min, for three days straight. It works great over a weekend. I'll usually start on a Friday, and end it on Sunday night.

Then I'll go back to my regular intermittent fasting (IF) schedule. I use the 16/8 protocol for IF.

This method can work with vegan, keto, and paleo style diets. You simply adjust the macronutrient sources.

If you would like to learn more about IF, Keto, or Smoothies, you can check out my e-books here. 

Give this method a try and see how it works for you.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

Get Your Copy of Intermittent Fasting Deciphered Here

Monday, September 16, 2019

Are You Spending Enough Time in the Kitchen?

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Sunday meal prep complete!

Sirloin steak, scrambled eggs, baked chicken tenderloins, and a protein shake.

I enjoy a cup of coffee, while I cook.

Spend more time in the kitchen.

Many people make it to the gym, or to their workout, and then sacrifice all of their efforts, by not allocating time for meal planning and meal prep.

To achieve your goals, which always include burning fat, building muscle, and feeling better; the kitchen is where all of your efforts pay off.

The best workout program, will only produce marginal results, when the nutrition plan fails to support the exercise.

Your body needs fuel!

Home cooked meals take time. Prepping food in bulk is the easy solution. 

The trade off in time vs results are huge. 

Meal planning and meal prep are critical to your long term success.

If you want it bad enough, you will find a way. If not, you will find an excuse.

So hit the kitchen and start cooking, in order to see optimal results.

If you would like to learn more about Paleo, Keto, or Intermittent Fasting, Go Here!.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Friday, August 30, 2019

Trap bar deadlift moderate progression program update

Trap bar deadlift moderate progression program update:

Last week was 425.

Tonight I hit 435 and 445. So up 20lbs.

Was contemplating 455, but that violates the program principles. 
I’m pretty sure it wouldn’t have been a problem.

Program says stop with plenty left in the tank. So I did.

Ego was telling me to do it, wisdom was telling me to follow the program.

445 was the first rep that felt like there was some real weight on the bar. 
Still went straight up so no issues.

Back and hip feel good. That’s a big win.

I anticipate that things will slow down now, as I’ve entered the real weight zone.

And that’s ok. Let's see what happens next week.

Eric Dempsey
MS, ISSA Master Trainer

Thursday, August 29, 2019

Prep your meals by cooking larger quantities at one time

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Baked chicken tenderloins in the oven, while cooking steak on the GF grill.

Once the steak is cooked, eggs will be next on the stovetop.

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Prepping food in bulk gives you variety and plenty of food on hand.

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Allocating time in the kitchen is a key to long term success for your health and fitness goals.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Wednesday, August 28, 2019

I Faced the Beast and Stepped into the Roar -Program Update

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To defeat Monday, I had to go into the arena and face the beast.

Last week, I got 275x3.

This week the goal was 275x4.

I stepped into the roar of the beast and executed 4 reps.

Wasn’t pretty, but it went up.

I’ve got to eat more.
A lot more!

The beast requires massive calories.

If you step into the arena underfed, you end up as the meal.

All of these people following the brain dead low calorie myths and I’m over here not able to eat enough.

Only people who train or have trained, understand.

No amount of jogging, treadmill walking or elliptical pedaling will give you insight, into the experience of pushing against weight, whose sole mission is to crush your soul, and potentially your bones as well.

So I will eat to prepare for next week’s facing of the beast, in the arena of iron.

The goal was met. I can do better. Never settle. Demand more of yourself.

Eric Dempsey
MS, ISSA Master Trainer

Thursday, August 22, 2019

Slingshot Bench Press Progression Program

This week’s slingshot bench progression was on track.

I got 275x3. If I had a spotter I’m sure I could have done 4, and maybe the 5th.

At 2am, with no spotter, I was happy with 3 good reps. I wasn’t about to push my luck.

Next week, I’ll go for the 4th rep.

Last week I got 265x5, and the week before that was 255x5, and before that was 245x5. 
I started this cycle with 225x5.

Realistic, safe progression is attainable and practical.

Mentally it tests your patience and ego.

I haven’t benched 275 in awhile because of the old shoulder injuries.

Now with my new program, I got three reps, pain free.

My micro experiment in the Iron Garage is working.

Hit the weights hard, and smart for optimal results.

275 is my gateway weight on the bench. 

This is where things get tough and slow down. 

We will see what happens next week.

Give this sequence a try with whatever weight you are using and see if it works for you.

Eric Dempsey
MS, ISSA Master Trainer

Wednesday, August 21, 2019

Late Night Trap Bar Deadlift Workout

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A good night of training in the Iron Garage.

Tested the back and hip with 405.

It went up easy with no pain. I could have done a lot more.

But I’m trying to be the old wise man instead of the young fool.

The program is working, so let it work.

The next goal will be 425. If the back and hip are good, I’ll go from there.

The lesson of slower safe progression is one I wished I’d learned in my teen years.

Leave your ego outside the gym and you will find success.

Eric Dempsey
Master Sergeant, US Army Retired,
MS, ISSA Master Trainer