My Recommended High Quality Nutrition Supplements

Sunday, September 28, 2008

Recommended 9mm Ammo

I have trained numerous women in the use of handguns for self defense. For women who are a little jittery around guns, have no fear. There are many different pistols of suitable calibers that can perform their desired mission of self-defense. Many women want a tiny pistol but this leaves a lot of room for error. I suggest that you use a 9mm or .40cal pistol because they use the least powerful yet still effective rounds for self-defense. Anything smaller require you to be a very good shot under stress. Every woman that I have trained on pistols, has been able to easily utilize the 9mm round effectively with practice. I personally use the Glock 17 and Browning Hi-Power. They are easily controllable, reliable, dependable and very accurate at self-defense ranges.
So if you use a 9mm pistol, you want to maximize the effectiveness of the weapon. For personal defense, I recommend the 124 grain, jacketed hollow point, hydra-shok ammo. There are times when you may have to use your weapon to protect the lives of your loved ones and yourself. Leave nothing to chance. The Hydra-shok ammo used with the Mozambique drill (2 to the chest, 1 to the head ), will ensure that the bad guy goes down hard the first time even if wearing body armor. When you absolutely have to shoot someone in the face, hydra-shok is the answer.
If interested in some private instruction on how to safely employ the 9mm pistol, I am available for lessons. Yes, there are many other topics, other than fitness, for which I am highly qualified to train people on. Take advantage of this opportunity and learn how to utilize a handgun safely and effectively through private, one on one instruction. Contact me for more details.

Saturday, September 27, 2008

Shelley's Progress

Hi Everyone,
Here are Shelley's progress pics. She has done an amazing job in a short amount of time. She has lost 9.4lbs and what's more important- she has lost 8.3% Body Fat. Shelley's disciplined efforts on her meal plan, her consistent training 3 times a week with me and her own workouts in between have produced dramatic results, not only in how she looks, but in her performance as well. She can now do regular pushups, 80lbs on the Bench Press, 2 minutes on the modified plank, 1 minute on the side plank, sets of 30 on the ab exercises, 100lb Dumbbell sumo squats and 30lbs on the kettlebell squat to overhead press. She has more energy and endurance. She did 3 sets on the Tabata drill. She is fitting into old clothes and people are making comments on how good she looks. And this is just the beginning. I'm very proud of her. She has contributed her before and after pics and is receiving 3 free sessions for her help in my marketing plan. Shelley has truly set the example for others to follow. Great Job Shelley !!
I encourage all of you to find a good before pic or we can take one during one of your sessions and we can start documenting everyone's success. The 3 free sessions will apply to everyone who submits their pics. Take advantage of this offer and show the world how hard you have worked and how damn good you look.
Stay motivated because all of you are doing a great job and I look forward to posting all of your pictures on my sites to show you off to the world. It's time to get sexy.
Train Hard and Eat Right

Good Red Meat for Protein

Hi Everyone,
I had some Bison sirloin and it was good. I also had some good steaks from naturewell. Kara told me about the Bison sirloin and it was right where she said it was - at the Fort Benning Commissary at the right side of the meat row. Click on the pic for a larger image. Check out the stats on these two types of beef compared to the hormone loaded, steroid loaded, grain fed poison meats. These are two types of good red meat that you don't have to fear. Enjoy good red meat and get lean and strong.

Friday, September 26, 2008

Fat Loss Honor Roll for 26 Sep 08


Caroline lost 5.8% Body Fat - WOW – OUT OF CONTROL – she said this week, she ate exactly how I told her to eat – see, it works very well. If 100% compliance yields that kind of results, even if you were in the 60-75% compliant range, you would still make massive progress in losing the belly.

Aimee lost 2.2% Body Fat – awesome job !!! Aimee is starting her 3rd package with me. She started on August 4th with 25.1% Bodyfat and is now at 15.4%. –Excellent progress for less than 90 days.

Great Job Ladies !!!!

Ryan lost 2.26% Bodyfat and packed on almost a pound and a half of muscle while in the field. He followed a disciplined meal plan and it paid off. Great Job Ryan !!!

Special Notes from this week

Girl Power update !!!!

The bench press club is anxiously awaiting the arrival of new members. Many of you are not far away from joining the ranks of those few, who earned the T-shirt.

Kara bench pressed 140lbs. Outstanding !!!! She also did 45lbs on the Kettlebell Squat to Overhead press. Who will be next??

Caroline bench pressed 125lbs and got my last T-shirt. Now I have to order more for the rest of you. Great Job Caroline!!!! She is the 5th member of the bench press club. And she lost 5.8% bodyfat in the same week. My program when followed =fat loss & muscle gain. Caroline is another example of real women making real results following my program.

Shelley did 2 minutes on the modified Plank and 1 minute on the side Plank. Great Job!!! I haven’t had any girl make 2 minutes on the plank anytime time recently. Outstanding work! Shelley is my latest before and after picture girl and she is getting 3 free sessions for letting me use her photos for marketing. I want more, who is next?

Angelica and Aimee got 1 minute on the side plank, Aimee did 1:25 on the modified plank Kara got 1:10 on the modified plank, Ansuya & Angelica got 1:30 on the modified Plank. Outstanding work !!! Core Strength = success.

Aimee is battling through the bench press zone of 110-115lbs and is not far away from joining the club.

Megan, from the front desk at Smith Fitness Center, did 3 minutes on the modified plank and then bench pressed 95lbs and almost got 100lbs. She doesn’t even look like she weighs a hundred pounds. She is doing awesome and continues to be the reigning YouTube girl. We added a video of the plank and the bench. Great Job Megan !!!

Another meal example

3 Minutes on the Modified Plank

Megan did 3 minutes on the modified Plank and then bench pressed 95lbs. She was real close to getting 100lbs. Great job Megan!!!!

Thursday, September 25, 2008

The Secret Of Underground Bodybuilding

Hi Everyone,

I just watched another video my buddy Zach put togetheron the secrets of Underground Bodybuilding...

Watch it: ==>

This might be the coolest video Zach has done yetbecause it shows you how to pack on lean muscle WHILE getting freaky strong at the same time. (And you'll also learn some 'Prison strength training tips and Zach will demo some killer exercises too)

People have been raving about these videos and I hopeyou're diggin them too...Check it out here: ==>

Train hard,

Tuesday, September 23, 2008

Biggest Loser

I just watched two episodes of the biggest loser and all I can say is aaaaaaahhhhhhhhhh!!!!!!!!!!!!!
That show drives me absolutely mad!! I can't stand it. It pisses me off to no end. So I forced myself to watch the two episodes so I can accurately rage on what I viewed.

Number 1: millions of people watch this show and think that this is the standard for health and fitness. Problem: It is a poor example of weight management training, unhealthy and based upon outdated and proven ineffective methods. People are further brainwashed by this garbage and it makes my job harder when I have to deprogram women in order to train them in an effective and healthy manner. The psychological damage it causes is astounding.

Number 2: It is entirely based upon weight loss. BAD, BAD, BAD. The poor people go through grueling and ridiculous workouts and the nutritional information shown on the show is garbage. The results speak for themselves. The people lose huge amounts of weight per week in the range of 3-15lbs or more with no mention of body composition analysis. How much of this weight loss is lean tissue and fluid and how much is fat? Nobody knows but I can guarantee you that most of it isn't fat. And regardless of how much weight they lose, the people still look extremely fat.

Number 3: They talked about recipes that they cooked and the criteria for the selections was low fat and low sodium. The low sodium is fine but the low to no fat is ignorant at best.
No mention of carbs or protein except when they selected a lean meat - turkey I think, which was 99% fat free and high in protein. The lack of nutrition info and the poor examples given are mind boggling.

Number 4: When everyone weighed in, their numbers were very low compared to what they thought they would lose - after all they busted their butts working out and doing these demanding events - why didn't they lose more? One guy who worked really hard even gained 3 pounds - how is that possible? I can tell you why as could any other trainer with a clue. But of course no mention of the details about why. The numbers that they lose exceed the healthy recommended weight loss guidelines by huge amounts per week. Even though those guidelines are not perfect, the amounts lost by people on the show are dangerous when no body composition analysis is done. All the show does is reinforce what cutting edge fat loss data has already proven. But it is displayed as a good thing and people have it stored in the brain housing groups that this is the way to go. - wrong!!!

Number 5: the exercise selections for their killer workouts outline exactly what not to do for effective fat loss training. They do steady state cardio and low weight / high rep training for endless hours with no proper nutritional guidelines. These poor people live in a catabolic, muscle eating state throughout the show. The muscle and fluid goes and the fat stays but they lose weight so it is cool.

I have trained numerous men and women who weighed the same as the people on the show in the 200-300 plus range. I wish I could have those people for however long they commit to that insanity so I could have them do the right things and eat properly. They would end up looking completely different. Any of the leading fat loss trainers and fat loss manuals will tell you that what they do on this show is madness. It is a shame because the concept is great and millions are inspired by these people and the hard work that they do on the show. It is too bad that the participants couldn't go through a real fat loss camp and attain positive, healthy results that would reinforce good nutrition and exercise as opposed to the ineffective, outdated and dangerous crap that they actually do.

That show will always piss me off every time I watch it. I am passionate about what I do and I believe in educating people on how the body works and how to train properly for effective fat loss and muscle building. This show is a thorn in my side because I have already interacted with numerous women who wanted to do training like the biggest loser and I said no way! Do it right or go somewhere else.

I give the people on the show all the credit in the world because they display courage and determination and they try very hard. I wish I could help them because that is what I do.

Ok, that's enough on that. I said my piece. Let me know what you think.

Saturday, September 20, 2008

Tofu 2

Notice the animal above is in a grass field. This animal eats grass for food naturally. The cows and steers that the big companies raise in pens and shoot full of hormones are fed primarily grain feed and that is the real problem - yes grain, for all of you 100% whole wheat oat bran moonies. I don't recommend eating red meat from these sources. Naturally raised, free roaming, grass fed, organic beef sources are what I recommend when it comes to red meat. Each grocery store usually has a little organic meat section with grass fed organic labels so you need to look before you buy. Anyway that's a different article all together.


Ok I ate the rest of my TOFU. Yup, I Still consider it to be of no use, in the greater scheme of the cosmos. Every time I ate a big chunk, I was still starving so I had to eat real food to feel full.

Once again, the macronutrient ratio of TOFU is hard to beat but....

I had to eat some dead animals, vegetables, nuts, and fruits - you know the things that God actually intended humans to eat.


Yup I'm still an omnivore. I still have incisor teeth to rip and chew meat and molar type teeth to grind plants and nuts with . That is just my opinion though. Others disagree. = whatever!!!!

Oh yeah and not to mention the numerous articles and studies that I have recently read on brain damage and other great stuff that eating this type of soy poison does to you. But we won't go there -right now anyway.

I believe that you should strive to eat within a generic caveman / paleo profile. Meaning, if you can't catch it in the water, shoot it in the woods, pull it out of the ground, or off of a bush or tree then you probably don't need it. You can dig into that for days but that is my generic profile that I recommend. It is actually quite detailed when you think deeper about it.


If you like Tofu and related vegan dishes, then rock on with your bad self.

But it's not for me and I'll never recommend it. So there!!!!

Eric Dempsey

Lemon Chicken

Here is a healthy chicken recipe for you - I recommend to leave out the salt and use more herbs and lemon for flavor. - Enjoy!!!

Another great T-nation article

Step Away From the Treadmill
by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove

The following article was excerpted from "The New Rules of Lifting for Women," written by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove:

This is the part of the book where you start to wonder if maybe I'm the victim of too many protein shakes. I'm going to argue that steady-pace endurance exercise — what most of us refer to as "cardio" or "aerobics" — is overrated as a tool for fat loss. But before I do, let me point out that I'm not disputing any of the facts that are indisputable. Does endurance exercise burn calories? Sure. Does it contribute to a longer, healthier life? Absolutely.

I'm not out to demonize anyone's favorite type of exercise. I just want to make the case that a comprehensive strength-training program — such as the one Alwyn Cosgrove designed for The New Rules of Lifting for Women — gives you plenty of exercise, including exercise at high levels of intensity, and thus delivering all the benefits you want from endurance exercise without requiring very much of it.

Defining the Problem
"Aerobics" is a made-up word, coined by Dr. Kenneth Cooper, a former college track star, to promote steady-pace exercise. Here's what he wrote in Aerobics, his 1968 bestseller:
"I'll state my position early. The best exercises are running, swimming, cycling, walking, stationary running, handball, basketball and squash, and in just about that order. Isometrics, weight lifting and calisthenics, though good as far as they go, don't even make the list, despite the fact that most exercise books are based on one of these three."

Cooper believed that endurance training was the key to everything. It was a counterintuitive idea, but unlike so many other leap-of-faith notions that arose in the 1960s ("tune in, turn on, drop out"), it gained a permanent foothold in science and practice. I call it "counterintuitive" because the human species isn't really designed for long-distance runs. We evolved to walklong distances — that's how our ancient ancestors put food on the table, before they figured out retailing — and to run really fast when we must. We're good at start-stop activities involving lots of different speeds and changes of direction, which is why human children instinctively play games like "tag," why human adults invent games like basketball and soccer, and why fighting sports like boxing and tae kwon do have rounds of several minutes, rather than continuous action until one fighter wins.

What we aren't good at, by nature, is jogging or swimming at a steady pace for longer than a few minutes.

And yet, that's what Cooper and many who followed his example have spent four decades telling us we should do.

To be fair, it's hard to make the argument that our species evolved to do sets of bench presses or deadlifts, either. So maybe it's facetious to take any aspects of modern life, including our exercise routines, and put them into a prehistoric context. I'm just trying to make the point that the ability to do anaerobic exercises — lifting heavy things, running fast, jumping, climbing, fighting — was vital to the survival of our species. Being able to jog for an hour at a specified percentage of your maximum heart rate wasn't.

The word "aerobic" refers to the aerobic energy system, one of three ways your body can fuel movement. You use your aerobic system constantly, whether you think about it or not. As long as you're breathing easily, whether you're working, sleeping, doing chores, or exercising, you're using it. That is, you're using oxygen to burn a combination of fat and glycogen (the form of carbohydrate your body uses for energy) to keep your body functioning.

Generally, the healthier you are, the higher the percentage of fat you'll burn at rest. If you're obese and/or diabetic, you'll burn more glycogen and less fat. A perfectly healthy woman would burn just under 60 percent fat and just over 40 percent glycogen most of the time. During exercise, as your heart rate quickens and you start breathing harder, the ratio will shift. All-out exercise is anaerobic — your body can't use oxygen to burn fuel, so it uses chemicals inside your body to generate the energy it needs. When your body needs to fuel movement without oxygen, it uses glycogen, rather than fat, to keep you moving. It has two systems for this: one for very short sprints, up to perhaps 10 to 15 seconds, and the other for longer dashes that last about a minute.

Given what I just wrote, you'd think that exercising with the aerobic energy system must be superior to using either of your two anaerobic systems, since you burn more fat with aerobics. That's where we got the now-very-much-discredited idea that there's a "fat-burning zone" in which we should all exercise.
The amount of fat you burn during exercise matters less than the amount you burn when you aren'texercising. And that's where you start to see some of the hidden benefits of strength training.

Killer Calories
If you compare the number of calories burned during endurance exercise to the number burned during strength training, endurance wins pretty easily. Let's say you weigh 140 pounds. If you ran six miles in an hour — a 12-minute-mile pace — you'd burn an estimated 512 calories. (That's including the 100 or so calories you'd burn in that hour if you didn't go running, but that's the same no matter what type of exercise we're looking at.) An hour of serious strength training would burn an estimated 384 calories, or 25 percent fewer. If you're a talented runner clocking eight-minute miles, you'd burn 800 calories, or more than twice as many as you'd burn in the weight room for that same hour.

At first glance, it's easy to see why strength training doesn't slay calories the way endurance exercise does. You spend more time resting in between sets than you do actually lifting, and you certainly aren't burning fat while you're pushing and pulling weights. If you're challenging yourself at all, you're shifting from your fat-using aerobic energy system to your anaerobic systems, which by design run on glycogen.

However, there is more going on.
First is the afterburn — the calories your body continues to burn after the workout is over. Intensity is the most important factor determining post-workout metabolism, so the harder you work in the weight room, the more calories your body will burn afterwards. Let's say that afterburn accounts for an additional 50 calories.
Calories aren't the only consideration. Serious strength training also signals your body to burn a higher percentage of fat calories for many hours after you leave the gym. A really intriguing University of Colorado study, published in the Journal of Applied Physiology in 2003, measured post-workout fat oxidation. ("Fat oxidation" is what happens when your body uses oxygen to turn fat into energy, as it does when you're using your aerobic energy system.) The researchers had a group of men and women do a weight workout one day and an aerobic workout another, with each workout burning about 400 calories.

Fifteen hours after the weight workout, the men and women were burning 22 percent more fat than they did 15 hours after their aerobic workout. The researchers concluded that the exercisers would've needed to burn twice as many calories during their aerobic workout — 800, instead of 400 — to reach the level of post-workout fat oxidation achieved by the lifters.

"Burn More Calories While You Sleep!"
I haven't yet mentioned resting metabolic rate (RMR), which is the speed at which your body burns calories regardless of whatever you happen to be doing at the moment. With men, it's pretty clear that weight lifting increases RMR. The workouts themselves speed up metabolism, in part because the body needs to work harder to repair and rebuild muscles, connective tissues, and bones.

There's also a cumulative effect that comes from adding new muscle tissue. It isn't anything close to the "50 calories per pound of muscle" that some people claim (and I say that knowing full well I've used that figure in articles going back a few years). But muscle is metabolically active tissue, and having more of it certainly forces your body to burn more calories throughout the day and night. The real key, though, is the workouts. The harder they are, the more calories you burn in the next day or two as your body recovers.

Women seem to get a slight increase in metabolism from lifting. It's still in the neighborhood of just 50 calories a day, which isn't a fifth of a Snickers bar. But it shows that the weights are doing something that probably won't happen with endurance exercise.

So if you add it all up, weight workouts give you two and possibly three important advantages over endurance exercise:
1 The afterburn, which might be an extra 50 calories.
2. A higher percentage of fat calories used for energy after the workout.
3. A possible increase in resting metabolic rate, in the neighborhood of 50 calories a day.

Having said all that, I'll acknowledge that you could equal these benefits of resistance training simply by doing more endurance exercise, or doing it at a higher intensity. You'd burn more calories, you'd get a greater afterburn than you would by exercising at an easier pace, and you'd train your body, over time, to use a higher percentage of fat calories during your runs or swims or rides, and to tap into those fat stores earlier in the workout.

Can strength training compete with that? Let me explain why I think the answer is yes.

The Power of Perturbation
Let's slow down for a moment, and ask ourselves why strength training has a bigger effect on metabolism and post-exercise fat-burning than endurance exercise. I think there are two key reasons.

First, there's the inefficiency factor. When you hear your boss use a word like "inefficiency," you know someone in the office will soon be using as her home page, and you hope it's not you. But when we talk about inefficient exercise, we're talking about routines that require more effort. Your body isn't used to the exercises yet, or hasn't fully adapted to the exercise parameters, and thus has to work harder to get through the routine.

Harder work means better results — you'll burn more calories during the workout, and you'll burn more afterwards, when your body is recovering. In other words, inefficiency is the ideal.

The problem with a repetitive routine, like running or cycling, is that your body makes adaptations and gets progressively more efficient. Those adaptations allow you to go farther and faster in your runs or rides, which is good if your goal is to be an endurance athlete who goes farther and faster. If your goal is to be leaner, then greater endurance isn't really to your benefit; the increased efficiency means you use fewer calories per unit of exercise.

Here's an example:
Back in 1990, researchers at the U.S. Department of Agriculture published a study that compared the effects of diet and exercise, vs. exercise alone, for overweight women. The diet was extreme, cutting the women's daily calorie intake by 50 percent. Both groups of women did six days a week of steady-pace endurance exercise, 35 to 40 minutes a day. The diet-plus-exercise group lost a boatload of weight, as you can imagine — 29 pounds in 12 weeks, on average. Unfortunately, a third of it was muscle, which meant their resting metabolic rates slowed down by an average of 9 percent. The exercise-only group also lost weight, about 13 pounds per person, but only 14 percent of it was lean tissue, and their metabolic rates stayed the same.
But the really, really startling finding is that the first group became so efficient at endurance exercise that they burned 16 percent fewer calories when doing it at low intensities. The exercise-only group also got more efficient, but only burned 8 percent fewer calories. (I should note that the effect disappeared at higher intensities of exercise, which gets back to what I said earlier about the importance of working harder, vs. working longer.)

One more negative effect of chronic endurance exercise:
Your body will adapt to the increased efficiency by selectively shrinking your Type I muscle fibers. Yes, literally, those fibers get smaller as they get better at running or riding. The effect may not be dramatic, but it illustrates how endurance exercise makes your body more efficient, which is to say better at going longer distances with less fuel. If you're trying to get your body to burn morefuel, you can see the problem here.

The same problem arises with strength training, if you forget the "strength" and focus on the "training." Doing high-repetition work with light weights simply makes your muscles more efficient at lifting light weights, which is a surefire way to shrink your muscles and reduce their ability to burn calories.

Heavier lifts, as you can imagine, are inherently less efficient than lighter lifts. They require a bit more energy to perform, but consume a lot more energy as your body recovers from them.

Imagine a lower-body workout that includes leg presses, vs. one in which you do squats with a barbell on your shoulders. For the leg press, you're merely straightening your legs by pushing on a platform that, by virtue of its 45-degree angle, is designed to be easy to push. Contrast that with barbell squats, in which most of your body's muscle fibers are involved in either lifting the weight or keeping your body upright while you lift it. The squatting movement is natural — we do it every time we jump or get up from a chair — but the heavy weight and the difficulty of keeping it balanced on your shoulders make it extraordinarily inefficient.

That inefficiency flips all the switches on what's called your sympathetic nervous system. Again, forget that the word "sympathetic" has warm and fuzzy connotations in most of its uses. When we're talking about our nervous system, "sympathetic" involves the heavy-duty stuff, the stress hormones that trigger our fight-or-flight responses. It's your body's internal equivalent of a smoke detector.

Activating the sympathetic nervous system means your adrenal glands are kicking out adrenaline and other stress hormones, your heart rate and blood pressure increase, and your bronchial passages widen. Your body's core temperature increases, your sweat glands open, your pupils dilate, and you might even get goose bumps.

We're conditioned to think that all these things are bad, but in the context of a workout, they're actually good, since without this festival of stress, you wouldn't be able to work as hard in the weight room. And your body wouldn't burn as many calories, or use as much fat for energy, while you're recovering.

In other words, the real key to successful strength training is metabolic perturbation. You're shaking things up in your muscle cells, your nervous system, and your hormones. The calories you burn while throwing so much of your body into the spin cycle can be modest or substantial, but they're only part of the effect. What your body does afterwards, when it's trying to recover, has at least as big an impact on your physique as the calories used while you're actually lifting.

Could you shake things up with endurance exercise? Sure, if you do intervals, which are a mix of all-out and easy efforts, rather than running or riding at a steady pace. But at that point you're shifting away from your exclusive use of your aerobic energy system, and using one or both of your anaerobic systems.

In other words, you've stopped doing "aerobics" and started doing something that resembles strength training, at least in terms of energy. You're selectively using glycogen-fueled movement with the goal of forcing your body to use more fat while it recovers.

A Decent Interval
I'm not going to get into the particulars of Alwyn's workouts in this excerpt, except to explain why he emphasizes intervals over steady-state endurance.
First, there's metabolic perturbation, which we just discussed. Since it's harder to run or ride or swim fast, it's also more inefficient. That means you shake things up more than you would at a steady pace, which leads to a bigger post-exercise response.

Second, it takes less time. You'd be hard-pressed to go longer than 20 minutes in an interval workout. Thirty minutes is a pretty good interval workout even for an advanced athlete. So you're in and out faster.

As with any type of anaerobic exercise, you force your body to use carbohydrates for energy during the high-intensity intervals. Then you use more fat when you're recovering.

You can do intervals any number of ways, with any combination of work and rest. Alwyn uses a 1:2 ratio here, so you'll go hard for a minute, say, and then rest two minutes. In his experience, that's the most effective protocol for rapid fat loss in women who aren't either elite athletes or absolute beginners. (It's kind of an obvious point, but I'm journalistically obligated to say it anyway: Intervals aren't a good choice for someone who hasn't exercised since high school gym class.)

Now, if you actually enjoy endurance exercise, and would miss it if you couldn't do any, we don't want to discourage you from that. But Alwyn has come up with a unique way of making it more effective.

Do intervals first, to work off some of the glycogen in your muscles. Then step off the track or treadmill or get off the bike or out of the pool. That is, stop altogether for five minutes. Then get back on or in and do some steady-speed exercise at an easy pace.

Why bother? Because after you stop exercising, your body will immediately flood your bloodstream with triglycerides. Women's muscles use more of these fat molecules for energy than do men's. When you start exercising again, you'll have more fat readily available for energy, which means you'll burn more of it than you would if you'd done nothing but steady-pace work.

Does it work? Alwyn says the female clients he trains typically lose two pounds of fat in a week, and six to 10 pounds in a month.

Adapted from The New Rules of Lifting for Women by Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove. Available at and wherever books are sold.

© 1998 — 2008 Testosterone, LLC. All Rights Reserved.

Friday, September 19, 2008

Turbulence Training For 6 PACK ABS

Check this out for some great ABS training

Turbulence Training>

Turbulence Training>

Fat Loss Honor Roll for 19 SEP 08


Michele lost 1.9% bodyfat

Shellley lost 2.2% bodyfat

Angelica lost 1.9% bodyfat

Great Job Ladies !!!!

Had a lot of people break even and a few fall off of the wagon temporarily. Next week is a new week to get back on track. Blast the fat and build the muscle.

Special Notes from this week

Girl Power update !!!!

The bench press club is anxiously awaiting the arrival of new members. Many of you are not far away from joining the ranks of those few, who earned the T-shirt.

Kara raised her bench press from 125lbs to 135lbs. Outstanding job !!!!

Michele raised her bench press from 70lbs to 95lbs

Aimee raised her bench press from 105lbs to 110lbs

Angelica raised her bench press from 65lbs to 75lbs

Shelley and Kara completed 3 of the 4 sets of the full 20 minute Tabata workout.
– Great job.

Soccer Season Started today

No more sleeping in on Saturday morning for me and Mikey. The soccer season started today and he is in U10 now. He'll be 9 in october and his opponents are getting bigger. He is no longer the big man on campus. Some of the girls on the other team looked like they spent a few too many of their short years at the double K (kRISPY kREME). It is sad to see such young kids so overweight. Everyone is like well soccer will be good for them. Yeah it is better than sitting at the playstation for that couple hours a week but just like adults doing steady state cardio for 2 hours a day - It don't burn the fat. Especially when the kids diets are primarily sugar and high fructose corn syrup, MSG, sodium, aspartame and some chemically induced version of white flour. Can you say insulin resistant and fat 5 times fast?
Anyway, Michael and his team of soccer commando's met a brutal defeat today at the hands of the double K biggin's. Training and intestinal fortitude will be required to excel this season. To be continued....


I decided today, to try something new and to have an open mind. So I got some of the vegan delicacy known as TOFU. It was the very first time that I have tried TOFU so I was really being wild and crazy, exploring my weak, atrophied, sickly looking, vegan inner child. I must say that the macronutrient data in TOFU is ideal. It is high protein, medium fat, low carb, just the way that I like things. It has no smell and to my surprise, no taste whatsoever!!! I have to describe it as a large ugly block of egg white without the egg taste or smell. I ate a big chunk of it with a corn tortilla, slice of cheese, and of course, doused in A1 steak sauce for flavor. All I tasted was the steak sauce. It was actually uneventful and very dull and I really am dumbfounded. A useless block of nasty soy stuff with the makeup of a huge egg white and no smell or taste and vegans eat this as their steak. Well it wasn't good or bad, I found it useless, so I ate some chicken and made dying animal noises to make myself feel better about drifting into the vegan realm. I have half a block left so I will eat it because I am Ranger qualified and I don't waste food. Other than that I don't know what to say. There you go -My thoughts on TOFU.

Thursday, September 18, 2008

Ryan's Quest Episode 5

Well, wednesday night, Ryan took to the yard for another fun filled workout. This time, the tire had a weighted vest in it, Ryan had his IBA Bodyarmor (with armor plates)on and the lightest thing in the yard was around 30lbs. Of course Ryan smoked it and had a workout worthy of youtube- so check it out below.

Tire Drag

Tire Row

KB Deadlift

Forward jump

Handstand Press

Burpee to Hand walking

Walking Lunge

KB Swing

Wednesday, September 17, 2008

New Protein Energy Drink

When you stop at a gas station and are heading for a sugar drink that will make you huge and fat, double check and see if they have any kind of protein drinks or green tea with no carbs. I found this one down town today and the lime flavor tasted good but the dangerine flavor tasted like a bag full of old socks covered in sugar. This one has no sugar and is 20 grams of protein. It's called the bookoo burner and it has caffeine. Much better than a monster or amp and all of that sugar. If you take the time to look, you can make a better, choice even in a gas station.

Wildlife Chronicles Of Salem, AL: The Brown Scorpion

Hi Everyone,

Here is an old post from 2008. I had only lived here for about a year at the time and it was the early beginnings of my wildlife chronicles of Salem, AL.

I am always amazed at the different types of insects and creatures that I find near my house out in the wilds of Salem, AL. So far, I have found just about every type of spider that you could imagine.

I have caught one snake. I don't know what kind it was. It didn't have a rattle although it looked like a little rattlesnake. It damn sure tried to bite me. But after being chased by huge king cobras in the Sinai desert and huge rattlesnakes in the desert wastelands of southern california, this little guy didn't scare me. I threw him out in the woods behind my house.

So what was my latest find? A small brown scorpion (maybe a southern devil scorpion, IDK??) that a big spider had captured in it's web. It makes me wonder what else is lurking out there, so an ample amount of firepower is always available at the homestead. That's the latest on mutual of omaha's wild kingdom in Salem. I will keep you up to date on when I find the Bengal tiger in the backyard.

I have many wildlife stories from my world travels, most notably from the jungles of Panama. I didn't expect to start a new chapter in my front yard. Sometime, I'll tell you about the armadillo that I killed, with a samurai sword in my front yard, when I lived on post at Fort Benning, a long time ago.

Be aware of your surroundings and always check your hat and boots before you put them on.
To be continued....

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer & Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness

Sunday, September 14, 2008

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Do you have your own world-wide-web yet?

Friday, September 12, 2008

Fat Loss Honor Roll 12 Sep 08


Kara lost 3.7% bodyfat

Angelica lost 3.3% bodyfat

Shelley lost 2.2% bodyfat

Michele lost 1.7% bodyfat

Special Notes from this week

Shelley did 1 minute on the modified Plank. She has lost like over 12 inches from her total measurements since she started and she looks like a different person. She is fitting into old clothes and really slimming up. Great Job!!!

Aimee raised her bench press from 95lbs to 105lbs this week. She has set her sights on the T-shirt and wants in on the Bench press Club. Only 20lbs to go. She has also changed her figure a lot and is much leaner looking now. Excellent job !!

Ryan raised his bench press from 210lbs to 215lbs. It has been a long road from 175lbs where he started from. He continues to do Bone Crushing workouts in preparation to get the coveted “Black & Gold”

Kara did sumo dumbbell deadlifts with a big mean looking 150lb dumbbell. She is getting out of hand lifting all of this weight. She almost got 130lbs on the bench. Next week!!!

Caroline benched 120lbs and almost got 125lbs. She is close to getting her T-shirt. Great work !!!

Everyone is doing much better on the Tabata drills and their core strength. Keep up the great work.

Wednesday, September 10, 2008

Ryan's Quest - another episode

Tonight, Ryan conducted another outdoor workout. He used the tire and the 16lb & 20lb sledgehammers. Ryan was also wearing his IBA Body Armor with Plates which weighs at least 30lbs. If your not familiar with body armor, it is heavy as hell, similar to a weighted fitness vest. As usual, it was inspiring to say the least.

We had local kids stop and ask why does he do that stuff with the tire and we explained that he was doing exercises to get in top shape. The kids are funny because they aren't intimidated by it, only curious.

The kids ask what the adults, that walk by, are afraid to ask. Adults are intimidated by what they don't understand so they never ask or they think that they know better. I have been training soldiers for over twenty two years now. These methods aren't pretty or cool but it works. What Ryan does for a living isn't pretty or cool and what he will be doing in the future requires brutal conditioning. He will succeed using these methods. So stay tuned!!!

Tuesday, September 9, 2008

Just Do It

Bodyweight Workout

Hi Everyone,
Here is a bodyweight workout that you can do at home or while travelling. Try to do 3-4 sets of 8-12 reps with no rest in between sets. Keep it fast with good form. Let me know if you have any questions.

Quick Meal & Healthy Fats

Hi Everyone,
Here are two quick videos showing another quick, no prep dinner that I had tonight and some healthy fats that I use in my meal plan. Let me know what you think.

Friday, September 5, 2008

Weekly Fat Loss Honor Roll





Special Notes from this week

Caroline did 125lbs on the chest press machine – great job!! She is going to be a future bench press club member.

Aimee did 3 sets of 1 minute on the SIDE PLANK – AWESOME!!! You all know how hard that is. Great job!!!

All of you have been working really hard, doing killer workouts and really trying on the meal plans. It is starting to show - I have noticed tremendous changes in appearance with all of you even without checking the numbers. Keep going!! Don’t stop no matter what.

Don’t fear the food – more & more frequently is better. Don’t fear the weights – you won’t turn into giant monsters – it’s impossible unless you are specifically trying to get huge. It takes a tremendous amount of work-above and beyond anything we are doing. So it’s not an issue, it’s a myth.

Remember to measure your belly every week and keep track of how clothes are fitting, comments people are making and changes that you are noticing. Those are all signs of real fat loss, muscle building, body transformations.

And don’t keep it a secret – let me know about this great stuff so I can tell others about your progress. There are too many women out there who think it can’t be done or think using the SLOW fat burning zone, reading a book on an exercise bike for an hour, method works.

Also remember about the client referral program to help with your finances. Refer me some clients and you get free sessions. You can’t beat that. It’s the start of the fall fitness season and more people are interested in fitness so bring them to see me and get them signed up. You guys are my best marketing tool. If you like to train with me why shouldn’t your friends. We both win on this deal.

I'm looking for more girls to record their workouts for blog / youtube posts. If you volunteer to be the next youtube girl, I'll give you two free sessions for video royalty compensation.

I’m offering free 1 hour seminars on fat loss and fitness to groups, companies, army units and FSG’s / FRG’s.

Tabata Drills

Megan did the 4 minute Tabata drill today and she did a great job so she was selected as the YouTube girl.

Listen to Maintainers

Listen to Maintainers, Not to Losers: 5 secrets to keeping the weight off for good
By Tom Venuto, NSCA-CPT, CSCS

I have very little interest these days in all the media-hyped stories of dramatic, rapid losses of body weight. “Big losers” don’t impress me, for numerous reasons. For example, weight is not fat. “Weight” could be composed of mostly lean tissue, or it could be mostly water weight. In fact, I would go a step further and point out that rapid loss of bodyweight correlates very highly with a greater chance of relapse, weight re-gain and long term failure.

So what does impress me? What gets my attention?
I pay attention to what the “long term maintainers” have to say - those are the people who have maintained an ideal weight for over a year… preferably even 2-5 years or more.
The difference between losers and maintainers

As I was researching the subject of long term weight maintenance recently, I was surprised at the huge amount of research that's already been done in this area.
One paper that caught my interest was published by Judy Kruger and colleagues in the International Journal of Behavioral Nutrition and Physical Activity, titled,
“Dietary and physical activity behaviors among adults successful at weight loss maintenance.”
This was not an experimental study, but a compilation of data from the “Styles Survey” which was representative of the U.S. population and asked respondants questions about strategies to aid with maintaining an ideal weight.

In this particular survey, only one-third (30.96%) of the respondents said they were successful at keeping their weight off. The researchers wanted to know the difference between the small group that was successful and the majority that were not.

Both groups reduced the amount of food they consumed, they ate smaller portions, more fruits and vegetables, fewer fatty foods and fewer sweetened beverages.
Not really any surprises there, but what we want to know most is not what losers and maintainers have in common, but what the maintainers did that the losers didn't.

Some major differences emerged between losers and maintainers:
First, a significantly higher proportion of successful maintainers reported exercising 30 minutes or more daily, and they also reported adding other physical activity to their daily schedules (recreation, sports, physical work, etc). In addition, more of the successful maintainers included weight training in their exercise regimens than did the losers.
Reducing sedentary activities (TV watching, etc) was also a significant difference between those who successfully maintained and those who did not.

The next big difference that separated the successful maintainers from the unsuccessful was in their “self-monitoring behaviors” including:
tracking calories
tracking body weight
planning meals
tracking fat
measuring the amount of food on their plate

Unfortunately, these types of self-monitoring behaviors, especially weighing and measuring food and counting calories, are among the most avoided and even criticized weight control techniques. Some weight loss “experts” even claim that it's detrimental to count calories, weigh yourself or measure and weigh your food.

However, these self monitoring behaviors are being identified more and more frequently in the research as part of “the difference that makes the difference.” I agree, and they have always played a major role in my own Burn the Fat, Feed the Muscle program.

A final difference was that people who reported self-perceived “barriers” to their success were 48-76% less likely to be a successful maintainer.
For example, they said they had no time to exercise, they were too tired to exercise or it was too hard to maintain an exercise routine. I interpret this as: the unsuccessful losers were excuse makers!

So let’s recap and turn these research findings into some practical action steps you can apply today.
1. Increase your total daily activity level, including formal exercise as well as sports, physical work or recreational activity. Exercise improves weight loss, but more importantly, it is critical for weight maintenance.
2. Decrease sedentary recreational activities by cutting back on TV watching, computer games and web surfing. Take up physical recreation such as sports, boating, biking, walking, hiking, gardening, physical hobbies and playing with your kids, if you have them.
3. Include weight training as part of your formal exercise program, throughout the fat loss phase and even more seriously during maintenance.
4. Track and monitor everything! Count calories and nutrients, measure your portion sizes, weigh your food, plan your menus in writing and monitor your body weight and body fat percentage.
5. Avoid excuses and maintain positive beliefs and attitudes towards your environment and what you perceive as “barriers.” For example, say, “I can always make time for what is most important to me” instead of, “I don't have time to exercise.”

If you're currently on a fat loss journey, and you want to know how good your odds are for being a successful maintainer, it's pretty easy to predict using these 5 strategies. If you're not using all 5 of them yet, then when would be a good time to start today?

There are limitations to survey results such as these, including the fact that they are cross sectional, and therefore cannot prove causality. However, I believe these findings are important and significant.

Not only do they confirm previous similar studies and agree with the findings of other groups of successful maintainers (such as the National Weight Control Registry), I found that these results match precisely what I've seen among my most successful “Burn the Fat, Feed the Muscle "clients.

THIS is the type of advice I'd suggest you listen to the most: Advice about how to lose body FAT, not body WEIGHT, and how to maintain an ideal bodyweight and body composition over the long haul, not how to lose weight as fast as possible.

Your friend and coach,
Tom VenutoFat Loss Coach

P.S. There was one more “difference that made the difference,” in this study, and this one may surprise you (although it didn’t surprise me). Successful maintainers were LESS likely to take over the counter diet products (pills, etc).

About the Author:

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: Burn the Fat, Feed the Muscle