My Recommended High Quality Nutrition Supplements

Wednesday, December 31, 2008

New Year's Eve Workout

Today I did a quick killer workout. I did a bunch of exercises with no rest in between sets and it took less than 45 minutes. I warmed up outside using stones and tires followed by a martial art and medicine ball workout. Then I moved to the dumbbell overhead press with hammer curls, followed by a quick shoulder and forearm cicuit with 5lb orange exercise balls and then the 50lbs versafit sand bag cleans and shouldering. It was a good cardio workout as well as a total body resistance workout. I finished the workout with heavy arm curls using 135lbs on the barbell. Honestly, I didn't even plan this workout, I just did it. So when the urge to do something happens, just do it!!

Martial Art Warmup

MB Chop & Lift Warmup

DB Hammer Curls to OH Press


50lb Versafit Bag Cleans and Shouldering


5lb Exercise Ball Circuit


135lb Barbell Arm Curls


Friday, December 26, 2008

Holiday Redemption

I had to punish myself today after the holiday rest period. I redeemed myself by doing a heavy upper body and core workout. I did some heavy bench press, climbing the ladder with singles and culminating with 300lbs for 3 reps and 225lbs for 12 reps (135-12,225-1,245-1,275-1,285-1,295-1,300-3,225-12), after that I did a superset of pushup variations with stabilization on the Stability Ball, Bosu and Equalizer. I finished crushing myself with a set of AB Roller rollouts going all the way out touching my forehead to the floor. Needless to say, I could barely move afterwards. But I felt better about myself taking the holiday break. What have you done or what are you planning to do to redeem yourself? I'm here to help you get back on track when the holiday vacation is over.



225LBS X 12 REPS


Pushups with Stabilization


Ab Roller- all the way out - no slacking

Tuesday, December 23, 2008

Car Rant Episode 5

The rant continues as I go on about portion control, surgery for profit and calorie intake.


Monday, December 22, 2008

Meal of the Week 22 Dec 08

This meal of the week has lean turkey slices, broccoli, cauliflower, red seedless grapes, and mixed unsalted nuts. Quick, no preparation time, ready to eat. Keep looking for different foods that you like, that can be prepared easily when you get hungry. By having many different choices, you won't get burned out and can stay away from the bad foods. High protein, good fats and fibrous carbs are the staples of a good nutrition plan.

Sunday, December 21, 2008

This is how someone can eat too many calories in a day

This is how someone could actually eat too many calories in a day. This is my cheat meal that I had today and it is horrendous although it tasted great. All of the worst stuff usually is real good tasting which is why people have such a hard time giving it up. I have been eating real clean for most of the week and this was my 90/10 rule example. 90% of the time you eat good and clean and then you can get away with a cheat meal once in awhile.
This one meal had over 1660 calories. You can see how if you ate fast food a few times a day, you could quickly exceed your deficit calorie requirements and be in the red in the wrong direction. This could quickly lead to Jabba the Hut status as the massive calories, huge amount of carbs (over 133g), massive sodium (2690mg), Cholesterol (230mg) and fat (90g) would doom your numbers for the day. On the plus side there was 77g of protein. These numbers would be catastrophic to a fat loss program if someone ate this stuff everyday for multiple meals. No amount of cardio would be able to reverse the negative effects of multiple meals like this.
If you eat clean, it would be near impossible to duplicate these numbers in a meal due to the fact that good whole foods are so much lower in calories. You would have to eat a ton of good food to duplicate the calories in one fast food meal. You probably couldn't eat the same calorie amount of broccoli, nuts, fruits and lean protein without exploding. So don't fear eating alot of clean whole foods.
Minimize or eliminate the fast food and processed meals and you won't have to worry about eating too much.
How can I get away with a cheat meal like this you may ask? Even though the calories for this meal are huge, my calorie requirements are over 3000 a day so the rest of my calories came from multiple smaller meals of good, clean, whole foods. That is how I minimize the damage and get away with a cheat meal.
So strive to reach 90% of your meals from good stuff and you can survive a cheat meal once in
awhile. Remember to exercise and follow the basics and minimize the bad stuff in your nutrition plan and you can't go wrong.

Mikey and I got our Christmas Tree up

Today, Mikey and I finally completed our annual Christmas task of setting up the tree.
Merry Christmas and Happy New Year to Everyone !!


Friday, December 19, 2008

Lose Fat Not Muscle

Here is another example of weight loss vs. fat loss:

Latonya lost 3.4 % bodyfat and an inch off of her waist this week while her bodyweight basically remained the same. Great Job Latonya !!! She has been working hard on the nutrition plan and working out hard too. In spite of knee problems, she is able to squat properly without pain. This is just another excellent example of how the program works. You just have to follow it.

Following the mainstream wisdom, How could she have lost bodyfat and an inch off of her waist while maintaining her weight? Doesn't that require weightloss? - No, it doesn't. Had she lost weight, it would have been mostly lean body mass and her bodyfat would have gone up. If you are not tracking lean body mass and bodyfat along with tape measurements and a food journal, you have no clue what you are doing. I call it aimlessly wandering the halls of the adipose jungle. Don't be a catabolic commando. Lose fat not muscle.

The holidays are no excuse to lose all of the progress that you have made. Enjoy yourself and continue to follow the basics of the program. Remember the 3 basic rules - frequency(5-6 meals), amount ( calories per meal and total caloires per day) and type (macronutrient ratio of lean proteins, good fats and fibrous carbs) and you can't go wrong.

Latonya did a great job this week and once again showed that following the program provides fast, effective and safe fatloss while preserving critical lean body mass.

If you aren't currently following an effective fat loss program, visit Dempsey's Resolution Fitness to begin your fat loss journey to achieve the body of your dreams.

Monday, December 15, 2008

Meal of the week 15 DEC 08

This week's meal consists of tuna, broccoli, carrots, cauliflower, baby tomatoes, radish, onions, flax seed meal, pecan meal, extra virgin olive oil and balsamic vinaigrette. It only took 5-10 minutes to prepare. No cooking involved. Fast, tastes good and full of protein, essential fatty acids (good fats) and fibrous carbs. Keep looking for different combinations of what you like and have the food readily available. Make food in bulk when possible. Train hard and eat right and you will blast the fat off and build lean, toned muscle for the body of your dreams.


Trick Your Body Into Losing Weight Faster

Trick Your Body Into Losing Weight Faster
By Mike Roussell

Dieting can be slow and frustrating but what if you could trick your body into losing weight faster? Would you be interested? In this article I’ll lay out for you 3 simple ‘tricks’ that are safe, effective, and will help you lose fat faster.

1. Trick Your Body Into Thinking It is Starving – This sounds a little outrageous but it is essential to faster fat loss. By cutting your carbs you will signal your body to start producing ’starvation’ hormones. These hormones are responsible freeing stored body fat and shuttling it to your liver and muscles so that it can be used as energy. You don’t need to starve yourself (that’s a bad idea). Just trick your body by reducing your carbohydrate intake to 50-100g per day to trick your system and crank up your fat loss.

2. Trick Your Mind and Stomach Into Thinking That You Are Eating More – One major problem with dieting is hunger. The inability to deal with hunger while dieting is one of the biggest reasons why many people fail on their diets and can’t lose weight. This is an easy fix – just trick your body into thinking that it is eating more food than it really is. How can you do this? Eat more green leafy (spinach, kale, lettuce) and/or fibrous vegetables (broccoli, asparagus, brussels sprouts, etc). These kinds of vegetables have a lot of ‘bulk’ to them but not a lot of calories. This means you can eat a lot more food without consuming extra calories. You actually trick your body in two different ways. The first is visually. There is a big difference from a psychological perspective when you sit down to eat a plate overflowing with food vs. a plate that just has a few pieces scattered on it. The second trick occurs in your stomach. Your stomach has stretch receptors that signal the brain, letting it know your stomach is full and that you should stop eating. These receptors don’t sense calories, they sense volume. Eating lots of green leafy and fibrous vegetables will activate these stretch receptors and you’ll feel full even on less calories.

3. Trick Your Body Into Thinking That It is Time to Build Muscle – Successful long term weight loss hinges on your ability to maintain and stimulate your metabolism. The major driving force behind your metabolism is your muscle. Muscle is a metabolic powerhouse that burns massive amounts of calories allowing you to peel off the pounds. The people that lose muscle when dieting are doomed to not only slow weight loss but also being stuck with the ’skinny fat’ look once they are done dieting. Increasing your protein intake while dieting will help prevent muscle loss because certain amino acids found in the protein you eat work on the DNA level to stimulate protein synthesis (i.e. muscle building). Your body is smart (well not too smart as this article is dedicated to tricking it) and doesn’t like to waste resources so if it is building muscle then it won’t at the same time start breaking it down. This little trick will spare your hard earned muscle from destruction when you are dieting and allow you to keep your metabolism cranking.

There you go. Pretty simple…Eat more protein, less carbs, and more green vegetables to trick your body into losing weight fast. Put these tricks into action and you’ll be losing weight 2x faster than all your friends.

About the Author: Mike Roussell is an author and nutrition doctoral student at Pennsylvania State University. Mike writings can be found in Men’s Health and Men’s Fitness and Ironman Magazines in addition to the internet’s largest bodybuilding and fitness website -

His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint. You can learn more at Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit Warp Speed Fat Loss.

Wednesday, December 10, 2008

My Holiday Fitness Challenge to You by Tom Venuto

My Holiday Fitness Challenge to You

By Tom Venuto, NSCA-CPT, CSCS

Media reports say that most people gain between 5 and 10 pounds of body fat in the six weeks between Thanksgiving and Christmas. According to research from the New England Journal of Medicine, the average amount is much more modest - just over a pound. However, even modest holiday weight gain may be cause for concern: A study by the National Institutes of Health found that this seasonal weight gain - even just a pound - is usually not lost after the holidays; it simply adds to the “weight creep” that sneaks up on us as we get older.
Whether the weight gain is a pound or ten pounds, did you ever ask yourself why does holiday weight gain happen at all?

Here are some common answers I’ve heard:

“I’m too busy over the holidays to work out as often as usual.”

“I’m more stressed over the holidays, and the food is there, so I eat more.”

“I have at least three parties to attend and then there’s Christmas and New Year’s, so it’s impossible to stay on a diet.”

“No one can tell me not to enjoy myself over the holidays, so I’m just going to eat whatever I want.”

These answers all have a few things in common.

First, they assume that it’s an either/or proposition: You can either get in better shape or enjoy yourself, but not both. Stated in reverse: You can either deprive yourself of holiday enjoyments or gain weight, but it has to be one or the other. The truth is, “either/or thinking” is a very limiting form of thought.

Second, these are all excuses or rationalizations. “I’m too busy” for example, is always an excuse, because I have never known someone who was too busy to make time for his or her highest life priorities. The problem then, is not lack of time, but that most people do not make exercise or eating healthy a priority. We all have the same amount of time - 24 hours a day - but the way people prioritize the use of time is the difference between success and mediocrity. And remember, words mean little. Actions reveal a person’s true priorities.

Third, none of these are the real reasons most people gain weight over the holidays to begin with. The real reason is because an intention was never set for the opposite: To get in BETTER shape over the holidays.

Most people set a “goal” to get in worse shape over the holidays!

It’s not consciously set, of course, as few people would intentionally set out to gain fat. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

Once the decision has been made, then the rationalizing (“rationing lies”) continues:

“Why should I deprive myself?”
“Family is more important”
“Worrying about diet and exercise during the holidays is neurotic”
“I don’t care if I gain a few pounds, I’m going to enjoy myself anyway”
“It’s only these two or three weeks that I let myself go wild”
“I’ll start the first week in January and lose the weight then.”

As a result of this “negative goal-setting,” they expect to work out less, eat more and gain a few pounds, and they don’t seem to even consider alternatives.

But what would happen if you set an intention and a goal to get in better shape between now and New Years’s Day?

What would happen if you decided that it was not an all or nothing proposition and that you could enjoy the holidays and all it has to offer and get in better shape at the same time?

And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?

Here’s what would happen: You would get in better shape!

I’m not all that different from you just because I’m a bodybuilder and a fitness professional. I have many of the same problems, concerns and struggles as you do. Although today I always get in better shape between Thanksgiving and New Year’s, that’s a result of a conscious choice, a close examination of my old belief systems and a lot of action. For me, it all started about six years ago.

For most of my adult life, I wasn’t much of a traveller and I didn’t enjoy flying or staying in hotels. I had a belief that if I traveled, my workouts and nutrition would suffer. After all, “it would be hard to stick with my usual bodybuilding diet, and I wouldn’t have access to my usual gyms.” Because of these reasons (excuses), I never did much travel back in those days.

Then I was forced to take some trips for business reasons. Predictably enough, my nutrition and workouts suffered while I was spending time in airplanes and in hotels. With my experience having confirmed my beliefs, I re-affirmed to myself, “See, traveling is nothing but a pain. You just can’t stay on a diet and training program when you’re out of town.”

After several more trips, I noticed that something very negative happened: I surrendered. I had resigned myself to “not bother” while I was on the road. I let my expectations create my reality.

But I didn’t let it go on for long. As soon as I became aware of what was happening, I decided that I wouldn’t tolerate it, so I challenged myself and my previous limiting beliefs. I asked myself, “Why the heck not? Why let myself backslide? Why even settle for maintaining? Why not challenge myself to improve while I’m traveling?” The answer:

There was no reason, there were only excuses.

From that day forward, I set a challenge for myself: To come back from every trip or vacation in better shape than when I left. Of course there were exceptions, as when I went on a vacation for total R & R. But I never let travel get in my way again…

I prepared food that I would eat on the planes so airline food was never an excuse…
I only chose hotels that had kitchens, so I could cook my own food…
I went food shopping immediately after check-in…

And I actually found myself training harder than usual!

No matter where I was training - it could even be some “dungeon” of a gym in the middle of nowhere - it didn’t matter because my mind was focused on improving and looking better when I came home than when I left. I had a goal!

What do you think happened? It’s not hard to guess: I always came home in better shape than when I left.

Since then, my “travel challenge” has become somewhat of a ritual in my life. When I’m away from my “home-base” it becomes a “fitness road trip.” I search the Internet or yellow pages or ask locals to help me find the most hard-core gym nearby wherever I will be staying. When I get there, I train every bit as hard as if I had a competition just weeks away. I look forward to it now.
In fact, this experience is what led me to my “holiday fitness challenge.”

Like many people, I travel over the holidays, so I’m automatically in “travel challenge” mode at thanksgiving, Christmastime and New Year’s. But with the additional temptations and busyness that the holidays bring on top of the usual travel stresses, I saw fit to declare a new challenge: “The Holiday Challenge.” The difference was that for my “holiday challenge,” I pledged to not only to return home in better shape than when I left, but to enjoy the holidays to the fullest at the same time.

People who think I “deprive” myself to look the way I do would be shocked: I eat some damn good food over the holidays including Pie at Thanksgiving and my mom’s famous red and green Jell-0 Christmas cake. Then on New Year’s I’m usually toasting champagne and having a blast with friends or family. The difference is, every other meal stays right on schedule and I work out hard and consistently over the holidays; I don’t let everything fall apart just because ‘tis the season.’ In fact, I work out HARDER over the holidays!

The idea that you can either enjoy the holidays or stay in shape - but not both - is damaging and limiting. It hurts your social life, your emotional life and your physical life. Life is not an either or proposition; it’s a matter of balance. Success does not mean going to extremes. Success can be a simple matter of re-examining your beliefs, rearranging your priorities, setting goals, changing the questions you ask yourself, re-evaluating your expectations and acting in accordance with all of the above.

Your expectations will become your reality.

What are you expecting this holiday season? Are you expecting to be in better shape after holiday parties, celebrations, banquets, dinners, and desserts? If not, then why not? What’s preventing you from enjoying all of the above and still getting in better shape? Do you have a limiting belief which dictates that it’s one or the other? Could it be that you never set a goal, intention or expectation to do it? Could it be that you’re rationalizing or making excuses? If so, then I challenge you to change it this year.


There’s less than a month until the end of the year. Why not see how much you can improve your physique over the holidays, without depriving yourself of any holiday enjoyments or festivities? Just step up your expectations. Step up your standards. Step up your nutrition. Step up your training. Step up your action. Step up to the “holiday fitness challenge” the minute you finish reading this, and then just see what happens!

Eat right, train hard, and expect success,

Fat Loss Coach

The Classic Best-Selling e-book

Discover the fat burning secrets of fitness models and bodybuilders and be 8-10 lbs LEANER by New Year’s. Visit:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting:

Monday, December 8, 2008

Kettlebell Renegade Rows with Pushup

Today, Megan demonstrated the kettlebell renegade row with pushup. This advanced exercise requires total upper body strength, core stability & strength, wrist & forearm strength, and balance. Megan started with 15lb kettlebells and progressed to 20lb and finally 25lb kettlebells. She did a great job. Through her fitness and nutrition program, she has went down from 23% bodyfat to 16% bodyfat.
Great Job Megan !!



Saturday, December 6, 2008

Car Rant Episode 4

The saga continues as I rant about gastric bypass surgery and the fat guy.

Meal of the Week

Meal of the week: egg whites, salmon, broccoli, flaxseed meal, pecan meal, organic 100% cherry juice, minced garlic, balsamic vinaigrette and extra virgin olive oil. Minimal preparation. It only took a couple of minutes to make the egg whites and everything else was cold and mixed in. Quick, easy and tasty. Keep finding variety and easy things to add to the mix. High protein, good fats (omega 3's and EFA's) and fibrous carbs.

Friday, December 5, 2008

Disturbing Fact You Might Not Like

Fitness pros get a bad rap at times. And hey, sometimes it's well deserved. It's unfortunate, but there are still way too many "meat head" trainers who are more interested in looking at themselves in a mirror than they are in their own clients.

But we also take heat at times for being too interested in looks and appearance than health and wellness.

Well, I'm going to fill you in on a little secret. We've tried to market our businesses by educating people about the health benefits of proper nutrition and exercise. We'd love for people to care more about their health than how they look.

Unfortunately, and this holds true for the vast majority of people, they only care about their health once they've lost it.

Think about that for a little bit.

I can tell you right now the unscrupulous marketers online are making a FORTUNE promoting these Acai Berry pills right now. And they are able to do that because they are promoting it as weight loss and not the real benefit of Acai Berry.

It is the "magic pill" of the day. If you've been paying attention to the weight loss market you'll know it used to be Hoodia.

Now, you might not like it, but I'm not going to be the one to lie to you. I'm not going to be the one to tell you take this little pill and watch the weight fall off. Acai Berry is a heck of an antioxidant that can help your body fight the aging process and help boost your immune system, but it's not going to flush the excess pounds off your belly, butt, hips and thighs. Sorry.

Now my friends at have an amazing product that includes Acai Berry as one of its main ingredients. But unlike the Grade A scumbags out there lying to you, they only promote their product for what it is; a very powerful Antioxidant formula to help boost your health.

So if your health is of interest to you then definitely check out

Sorry if this ticks you off. I'm here to shed light on the truth for you. It's up to YOU to decide whether or not your health is more valuable to you than your appearance.

Yours in health,

Eric Dempsey

PS - Again, if you value your health and want help with
the aging process I can't recommend
to you enough.

Monday, November 24, 2008

Car Rant Episode 3

The saga continues as I rant about calorie intake and eating too much.

Don't get up quickly from a prone position

Today, My son Michael was at home and he got up quick from the couch and blacked out and fell on the coffee table and banged his face up. I have seen numerous clients do the same thing. If you are on the floor exercising or lying down, try not to jump up quickly. The change in going from the lying position to standing, when done quickly, sometimes causes you to short out your circuits. The result can be painful such as Michael's fall. He was taken to the ER and recieved an EKG and CT scan. He turned out to be ok and was released with ice and motrin as the treatment plan. He's doing good now but will have a shiner. So try to get up slowly when you can and avoid a painful fall.

Wednesday, November 19, 2008

Squats: Work on Form before adding weight

Squats are one of the best exercises to do for overall fitness. There are a bunch of benefits to doing squats when you do them properly. Too many people are worried about the weight before mastering the form. It takes practice to get good squats down right. I have bad knees and a bad back so squats, lunges and deadlifts have always been extra tough for me. I have been trying to work extra hard on them and the result is that my bad knees and bad back actually are stronger and healthier now than they have been in years. But I have to practice good form and work on proper technique constantly before I worry about how much weight I use. I see people doing bad squats all of the time and it hurts my knees just to watch them. So start with bodyweight squats and then work on the different barbell and dumbbell squats with light weight and focus on form. Once you are comfortable with your form then slowly add weight and refocus on form. Here is a video of me working on form with the back and front squats with just the bar. Not perfect, but I'm getting better and deeper every time.

Saturday, November 15, 2008

Meal of the Week

Here is another easy preparation meal. I used chicken, eggs, pepper, onion, almond meal, flaxseed meal, balsamic vinegar and ramen noodles. The thing I failed to mention in the video is the ramen noodles not being the optimal choice. I could have used more vegetables instead (which would have been much better) but I wanted a little variety. The good stuff in this meal outweighed the bad (ramen noodles). It didn't require any real prep other than a minute of nuking the ramen.

Car Rant Episode 2

The Saga continues.....

Friday, November 14, 2008

Car Rant Episode 1

This is the beginning of a small series of my car rant videos where I rant and rave about weightloss, gastric bypass and band surgery. The video is long and had to be broken up into segments. I'll try to post them in order. I have strong opinions and the right to have them. So take that and enjoy. Post your comments. The bee's hive was meant to be stirred up.

Thursday, November 13, 2008

Basic Bodyweight Workout for New Clients

Here is the basic workout that I use to start new clients. It consists of pushups, crunches, bridge, prone cobra, plank and squats. Strive to build up to 4 sets of 12 reps, back to back, with no breaks. This will prepare your core and overall body for more intense workouts. You will also increase your cardio capacity for preparation to do Tabata drills by not taking any breaks in between sets. This is a simple workout that can be used by anyone, anywhere, regardless of your fitness level. If any of the exercises are too much or too hard to start with, use the modifed pushup, plank and shallow squats until you are more conditioned. In the videos below, I demonstrate a couple of reps for each exercise. When in doubt, stick to the basics and you can't go wrong.


3 Reasons to Avoid Elliptical Machines

The latest Men's Health magazine comes down on elliptical machines

Now I know elliptical machines are often the only option for people
with bad knees, but if your knees are healthy, think twice before
using the elliptical machine for these three reasons.

First, on page 52 of the December, 2008 issue, Men's Health warns,
"Never trust elliptical machines".

They quote a study that found elliptical machines over-estimated
the number of calories burned in a workout by 31%!


So if your "elliptical cardio workout" burned 400 calories, the
truth is you really burned closer to only 300 calories.

Second, later in the Dec. issue, Men's Health magazine interviewed
Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the
show, but had this to say about elliptical machines, "I hated the
elliptical. It was too easy, I didn't feel like I was doing

Exactly. I couldn't have said it better myself.

But that's EXACTLY why elliptical machines are so popular...

You see, the third reason elliptical machines are inferior for fat
loss is because they fail my "human nature" test.

Put it this way...

Take 100 people and put them in a gym with 100 treadmills and 100
elliptical machines.

Tell them they have to exercise for 30 minutes at a hard pace, and
they have the choice to use either the treadmill or the elliptical.

Guess where 90% of folks are going?

The elliptical!


Because it is human nature to take the EASY WAY out. And that is
why elliptical machines are so busy at the gym and you rarely see
anyone doing intervals on a treadmill or bodyweight circuits in the
corner of the gym.

Often I see folks using the elliptical machine only to say they
"worked out", but without getting any REAL work done.

So if you are stuck at a fat loss plateau, and you've been counting
on the elliptical machine to help you out, then forget it.

To burn fat and get more out of your workouts, do interval training
outside, on a bike or treadmill, or with kettlebell exercises or
bodyweight circuits.

For more interval training and bodyweight workouts, visit:

Turbulence Training

These are all better options in your fight against the fat,

Craig Ballantyne, CSCS, MS

Wednesday, November 12, 2008

The Myth of Portion Control in your Diet

One of the big mainstream diet tips is to control your portion sizes. If you simply made your portion sizes smaller, you would lose weight right? - wrong !!! Every woman that I have trained and currently train have not been eating too large of portions. In fact, all of these women have been eating 1-3 times a day with an average of 1 tiny meal (usually breakfast), 1 small to moderate meal (usually lunch) and then 1 big meal (usually dinner with the family). So for the most part, portion sizes are not an issue except at dinner and afterwards. The problem with this standard eating way is that the meals are not the same size, not of the same macronutrient ratio, not consistent, and many times just not healthy.

So how do I relate portion size/control to my nutrition plan for you? My idea of portion size/control is by getting in your 5-6 meals a day, every 2-3 hours, of a pre-determined macronutrient ratio and a standard calorie amount for each meal. This means that you are constantly fueling your body with a standard protein/fat/carb ratio and calorie amount which raises your metabolism, burns fat and builds muscle.

Can you use portion sizes to try to equate your calorie needs without counting? - absolutely. Use the standard fist size of this, 2 fist sizes of that, handful of something else to keep from having to count calories. Or another way is to use the plate method where the biggest portion on the plate is of this (protein), next biggest portion is of that (good fats) and then the remainder is of whatever else (fibrous carbs).

So the bottom line is not to worry about tiny portion sizes to reduce calories. Stick to the meal plan and the nutrition principles to get your 5-6 meals, every 2-3 hours, with your deficit calorie requirements and macronutrient ratio. This, combined with your fitness program will get you the results that you are looking for.

Don't drink the mainstream portion control kool aid.

Eric Dempsey
Dempsey's Resolution Fitness

Poor Man's Protein Shake

I was watching an internet video with Chris McCombs interviewing Bedros Keuilian and Bedros made a poor man's protein shake using diet coke, ice and canned tuna. Yup that's right. Well in the video, Chris was disgusted by it and wouldn't try it. So after watching the video, I got hungry and wanted something quick but good for me. Then a dose of the crazies hit me. Why not try the poor man's protein shake that Bedros made in the video. So I did. Watch the video to see how it turned out.

Monday, November 10, 2008

Shoulder Training

Today, I didn't have any pain anywhere so I figured that I would make short work of that situation by hitting some heavy dumbbells. I tried to beat my PR of 70lbs on the DB overhead press. I grabbed the 75lb Dumbbells and gave it a go. I pressed them up no problem and then failed on the way down two times in a row so I stopped and went to other shoulder training. At least I can push press them up initially. That is close but no cigar on that one. My shoulders were destroyed after that so I used resistance tubing to do my side raises and rear delt flyes. You don't always have to use weights. Tubing can be very effective and can be tailored to fit your needs.

Here in this video, I did a set of rear delt flyes followed by side lateral raises.

Friday, November 7, 2008

Making Big Rocks Into Little Rocks

My son Michael and I went out foraging for stones and tires for my outdoor training.
We came across some big concrete blocks and a couple of old car tires so we scooped them up. It was a workout just getting them in and out of the car. I weighed them and they averaged 78-79lbs which is way too heavy for practical client training. So I decided to finish my heavy chest workout with some sledgehammer work on the big concrete rocks. I busted them up into manageable sizes and got a killer workout in the process. Now I have multiple stones for my boot camp. And it was all free. The way I like it, with the tight economy. I would hate to be one of the chain gang, having to do hard time with a sledgehammer. It is an awesome total body workout.

Wednesday, November 5, 2008

Heavy Leg Workout with Bad Knees & Back

I've had injuries to my back and knees for years and it always hurt. They always told me don't squat, lunge, deadlift or anything else remotely challenging. Since I began doing all of those things on the don't do list, my knees and back have never felt better. I am stronger now than I have ever been. Use good form and build up gradually but don't fear the weights. Free your mind and your glutes will follow. Today's workout consisted of Leg presses and V-squats. The video's are of a 540 lb leg press, 250 lb & 270 lb deep V-Squat. Guess what? It was heavy as hell but my knees and back didn't hurt a bit and felt great afterward. I rehab myself. Skip the physical therapy and do your therapy with heavy iron.
Eric Dempsey


Tuesday, November 4, 2008

Dempsey's Stone Training

Odd object lifting and strongman training aren't just for huge polish dudes that can lift trucks up and throw them across the yard. Anyone can benefit from this type of training as it develops strength, endurance, balance, core stability, and grip strength. And it's something new and different for a touch of variety. So here in this video, I do some stone shouldering and an overhead press with a 67lb stone.


Monday, November 3, 2008

Core Training with Heavy Dumbbells

When you think of core training everyone usually thinks of a girl doing some type of exercise on a stability ball, or a plank or pillar bridge of some type. What people fail to realize is that the best core training comes from resistance training with dumbbells, kettlebells or barbells where you are standing. This requires all of your stabilizer muscles to fire just to keep you standing straight while performing the exercise. I started doing heavy (what else) dumbbell overhead press for core training and shoulder training. Dumbbells are much harder to stabilize with (for me) than kettlebells. I started with 50lb dumbbells and have worked my way up to 70lb dumbbells as you can see in the video. It takes every fiber of my being to stabilize with a 70lb dumbbell in each hand. It works everything from head to toe and is very effective. I encourage everyone to try lifting while standing instead of being seated. Sitting while lifting takes alot of the stabilization effort out of the lift and allows you to lift even heavier. Anyway, this shows that you don't need to bounce around on a ball to work your core. It's only too heavy if you can't lift it and as always "Go heavy or Go home".

Friday, October 31, 2008

Training around an injured lower back while working it

I've dealt with numerous injuries throughout the last 27 years. Taking time off to heal never seemed to be an option and it really still isn't. So I've learned to train around the injury while taking care of it at the same time.

Last friday I resparked an old lower back injury that has been dormant through hard training for the last two years. I did it while doing deadlifts with 450lbs. Never do that last rep that you have to convince yourself to do.

The MRI said something about L4 & L5 bulging disks, pinched nerves, curvature of the spine, arthritis, tendonitis, degenerative joint disease and a bunch of other words I can't pronounce.

This injury of the lower back started with full contact sparring (kickboxing type)over 20 years ago and then my Army induced, high speed, dirt torpedo, impacts into the earth from static line parachuting and fast roping, long ruck marches with heavy packs, long runs, heavy weight lifting, and more martial arts kept it in play for the last 20 years.

Physical therapy (useless imo) and chiropractor weekly visits for over 20 years kept me operational. My last chiropractor on Fort Benning was a former personal trainer so we had alot to talk about. Not only did he snap me back into place but he gave me many fitness and nutrition tips that helped me get started in my civilian training business. He taught me about the importance of core training and simple things you can do to strengthen your lower back and core. As soon as I implemented his recommendations into my workouts my back improved dramatically. My knowledge and skills have improved alot since then and now I use those priciples as a foundation for my client's training. So if you are one of my clients you can figure out why you do the zillions of core drills weekly.

I also learned how to train around my injuries and train my clients around their injuries. Here are a few videos from today's workout - mostly deadlifts, shrugs, pushups, stair sprints, deadlifts to arm curls. All with light weight keeping in mind that I did this with a injured lower back. And no, it didn't hurt my back, it actually made it feel better. Check it out.

Saturday, October 25, 2008

Another Quick Meal

Eating a bunch of protein tears up my stomach

This is a topic that I discuss daily with my women clients.

A common occurrence when embarking on a fat loss program is that the new increase in protein in your meal plan causes you digestive problems. You start having all sorts of belly issues and you start dropping protein gas bombs, pooping Godzilla turds, having green apple splatters and other vile, nasty stuff. The stench of your new endeavors is enough to melt paint and make you gag on a windy day. High Protein intake gives a whole new meaning to the farting term”silent but deadly”.

Guys can usually deal with this without major alterations to the alignment of the stars. Women, on the other hand, have traumatic reactions to this newfound horror. For women, this is unacceptable and it immediately puts a halt to fat loss efforts. Women would rather be fat than smell like a smushed, road kill armadillo on a Texas highway at high noon.

This is a common issue that affects everyone when they change their meal plan. When you start a fat loss program, you probably tried to change the types of food that you are eating, first. You clean up your diet and start making good food choices. This includes a massive increase in protein for the average person. You start making progress but then the gas cloud starts filling the breathable air with the stench of death and that brings everything to a gagging and screeching halt. You sound off with a loud and thunderous “screw this” and the protein is no longer part of the equation. As a result, progress slows or stops and then you start popping handfuls of pink poka dotted anti-depressants to avoid dragging a razor blade across your wrists. Don’t panic, there is hope.

Of course, it is not a topic that is easily talked about by most women so you avoid it like the Ebola virus when discussing your fat loss progress with your trainer. There are reasons for this phenomenon and things that you need to do to correct it. The protein is a must for fat loss and lean tissue development. So cutting it out is not the answer. The answer is that you must make sure that when you change your food choices, you do more than just add more protein and don’t eat anything else. This is common as many people only hear the part about eating more protein and cutting back on bad stuff like all of the processed death foods that come in a box. So you end up cutting out a bunch of stuff and only really adding a ton of protein. You fail to add in the rest of the plan which includes tons of fibrous carbs from vegetables and fruits, good fats and lots of water. When you add in all aspects of your newly designed macro nutrient ratio, you get the proper amount of fiber and fat, which balances out the increase in protein. This eliminates most of the protein belly trauma and gives you the essential elements for fat loss, lean tissue development and overall health.

There are a bunch of reasons why high protein intake causes an upset belly. Changes in your body’s PH level, the amounts of stomach acid, digestive enzymes and micro nutrients can wreak havoc on your system and any increase in one type of food alters this delicate balance. That is why you need to eat clean and balanced with the right amounts of each macro nutrient. Carbs, fats and protein have to be added to your meal plan in the right amount with the right frequency for your system to achieve balance. You need to add them all in together as a combined total meal plan. You don’t want to cut out the case of coke and three tons of pizza, pasta and bagels and just add a ton of protein. This is why the stink bomb hits you. You need to cut out the garbage food and add all of the healthy whole foods from your meal plan – not just protein.

So the bottom line is don’t cut out the protein, instead add your fibrous carbs from vegetables and fruits, good fats (like fish oil, extra virgin olive oil, nuts and seeds) and drink plenty of water. Get plenty of antioxidants and micro nutrients (vitamins and minerals) through your healthy whole foods and supplement your plan with stuff like yerba mate tea, green tea and a multi-vitamin. By making your meal plan balanced and clean, you can still take in the protein that you need for fat loss and muscle development without the dreaded belly trauma.

Eric Dempsey
Dempsey’s Resolution Fitness