AJ's Saga of Strength & Conditioning Continues...

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Tonight, AJ did an outdoor Tabata workout using tires, sledgehammer, sandbags and stones.

Utilizing the 20/10 protocol, AJ completed the grueling workout of 4 sets in 20 minutes.

By using the odd objects, you work the entire body, core, CR system and place emphasis on grip strength, forearm and wrist development. These type of workouts are extremely challenging and provide maximum strength and conditioning, while burning massive calories, post workout, for an extended time period.

Not for the weak or faint hearted! So, if you are serious, and really want to get in shape, visit Dempsey's Resolution Fitness and begin the journey.

Check out AJ in action:

Sledgehammer tire drill

Tire Squat to Row

Tire Step and Tricep Extension

Sandbag Squat To Overhead Press

Tire Jacknife

Tire Jump to Pushup

Stone Deadlift

Sandbag Log Shoulder Rotations

Do or Do Not - There is no try! Yoda is the man.

Eric Dempsey NASM C.P.T.

What did you have for dinner tonight?

People always tell me - " oh this weekend I ate like crap". I always wonder why and how. On the weekends, I eat whatever I want and try to stay on track but don't stress over it at all. I don't crave the bad stuff anymore so even when I splurge, it's not a big deal.

If you still crave bad stuff and lots of starchy carbs or sweets, then you haven't been doing as good as you thought, with your nutrition plan.

Tonight, I had a big steak, scrambled egg whites, green beans, flaxseed meal, and melted cheese with a little A-1 steak sauce. High protein, medium fat and low carb. I ate a ton of this and have no worries about getting fat. Why? Because, I eat like this throughout the day (I try for 6 meals), some days better than others, but overall I am fairly consistent. I get fat when I don't eat enough and lose weight from lean tissue loss.

So when I see the scale go down, I know it's not good and the bench press will tell me all about it, as will my tighter fitting jeans. So train hard and eat right.

I'm doing good but the scale isn't moving much

Here is a common occurrence that I have with clients.

How come I'm making progress, bodyfat is going down, measurements are going down, I'm looking better, feeling better, performing better but the scale isn't doing a whole lot?

Some would be quick to say that the answer is that muscle weighs more than fat. But which is heavier- a 100lbs of feathers or a 100lbs of bricks? Bricks right? No silly, they are both 100lbs. So to make sense of that saying, let's look at it like this by volume: a square inch of muscle is heavier than a square inch of fat. -that make sense?

Now say you lose 5lbs of fat and gain 2lbs of muscle. The net weight change on the scale is= yup 3lbs. Because the scale only weighs total body weight. But if you did this, you would look and feel considerably better and perform better. But it still only shows a change of 3lbs - boo hoo.

So once again, stop looking at the scale and focus on fat mass and lean body mass. Burn the fat and build the muscle and rest will fall into place. The scale correlates with lean body mass, not fat mass.

If you can't shake the need for the scale to change and you simply must get back down to the same weight that you were as a junior in high school, then simply starve yourself, drink gallons of rockstar energy drinks and smoke cigarettes endlessly - you'll dump scale weight (lean body mass) faster than you can scream skinny fat.

Don't drink the rockstar baby! - Burn fat and build muscle.

Eric

Dempsey's Resolution Fitness

Meal of the Week 19 Jun 09

No preparation time - quick meal consisting of baked chicken, cauliflower, broccoli and flaxseed meal, with a little ranch dressing for flavor. Threw it all in a bowl, stirred it up and there you go- lean protein, good fat and fibrous carbs.

11 Videos for the Monday Workout -Take the Pain!

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I made a new piece of workout equipment - the sand bag log. 22LBS of sand filled joy to whoop the buttocks. Workout today was a heavy shoulder workout and some legs - core stabilization throughout. Bad shoulder seems to be mending although still a little sore.

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The SandBag Log - Cost= $2.00

Warm up - SandBag Log Torso/Shoulder Rotations

SandBag Log Back Squats

Sandbag Log Squat to Overhead Press

Sandbag Log Lunges

Sandbag Log Windmill

Sandbag Log Side Lunges

Now into the dungeon to finish the workout

Band Pull Aparts

Standing 60lbs Dumbbell Overhead Press - my Bowflex Dumbells are way heavier than the ones at Smith - have to go lighter but feels heavier-Strange!

Elevated Pushups - very difficult, building the shoulder up for handstand pushups

And to Finish me off

135lbs Barbell Push Press - These kicked my butt. I was destroyed after these. Off to get a big dose of Celltech and some big chow - Gotta get in your post workout nutrition or it's all for nothing.

Eric

Dempsey's Resolution Fitness

Top Vitamins for Women Revealed

Women need their vitamins!

Ok, so you know Vitamins and Minerals are important. Most every woman knows that. However, not everyone understands WHY they are so important for their body.

So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women's Vitamins.

Here's what he had to say:

Vitamin A - This vitamin contributes to the health of you eyes, skin and nails.

Vitamim B - While B Vitamins are often referred to as "energy vitamins" they don't actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They're also necessary for a healthy metabolism.

Vitamin C - This women's vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D - Helps women absorb calcium. And it may help prevent certain types of cancer.

calcium - It's actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it's so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly don't need to take any.

But that's not the case for most women. Most women are busy as heck and don't always find the time for proper nutrition. So if that's the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition's VGF 25+ for Women.

It's actually really cool because it's literally made from 25 veggies, greens and fruits. You should definitely check out Prograde's Women's Vitamins

At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Yours in health,
Eric Dempsey
Dempsey's Resolution Fitness

Pretty cool, huh? The nutrtion of 25 whole foods in a bottle!

12 No Cost E-Book reports for You!

Hi Everyone,
I have added a new page to my website: http://www.dempseysresolution.com/FreeBooks.html
offering clients and subscribers, 12 E-book reports on a variety of fitness topics ranging from fat loss secrets to 6-pack abs. These are downloadable and the price is right - the big zero!! These are my gifts to you. I hope you enjoy them and gain some valuable info that will help you reach your fitness goals.

Download and start reading !!
Check out your no cost gifts here: http://www.dempseysresolution.com/FreeBooks.html

3 Phases of an Effective Fat Loss Program

http://dempseysresolutionfitness.blogspot.com/

Many people are under the misconception that if you eat less and exercise more, you'll speed toward your fitness goals. Usually, the reality is, that this doesn't work at all, unless all of the variables lined up. The reason that this concept doesn't usually work, is that it's missing some key factors.

1st is that most people aren't really overeating. In fact, they are under eating and eating the wrong types of food. So a good nutrition plan where you are eating the right types of food (lean proteins, good fats and fibrous carbs), the right amounts of food (calorie intake), and the right frequency of meals ( approximately 6 evenly sized meals spaced apart no more than every 3 hours) is the foundation upon which your fitness program lies.

2nd is most people don't do any / or enough resistance training or the right method of resistance training. Muscle is the key for optimal metabolism performance and fat loss. Metabolic resistance training combining strength and faster circuit type work is the second key factor behind the nutrition plan.

3rd is people do too much steady state cardio without the other two factors. If you eat like a bird and do 8 hours on the treadmill every day, your hurting your body and killing your fat loss efforts. Your body stays in a muscle eating, catabolic state and is hormonally readjusted to retain and store more fat. So to cut down on time spent on cardio and maximize calorie burn throughout the day, targeted fat loss cardio is the final phase. Targeted fat loss cardio combining high intensity interval training and challenging steady state cardio training with a brief pause in between activates the 3 phases of fat burning (mobilize, transport and oxidize).

By implementing a good nutrition plan, metabolic resistance training and targeted fat loss cardio, you will build muscle and burn fat while achieving the results that you are looking for.

http://www.dempseysresolution.com/

Fat Loss Exercise - What Works Best

Kettlebells and Barbells: Ingredients for an ass whoopin!

http://dempseysresolutionfitness.blogspot.com/

Tonight's workout was unplanned, quick and painful. I got wrapped up in working on marketing stuff and I realized I had clients coming so I delayed my workout till later on tonight.

When I was done with clients, I ran in and warmed up with some Kettlebell squats to overhead press with light weight, (keep in mind - bad knees, back and shoulders) then I knocked out some tricep dips, and some kettlebell overhead tricep extensions using the bottoms up grip for forearm work.

I started with one arm barbell deadlifts, followed by barbell clean to overhead press (rough on my bad shoulders), barbell romanian deadlifts for my saggy butt, and finally, 135lb barbell arm curls for my puny biceps.

As you can see, I used a 135lb barbell for most of everything minus the warmup. This is not an easy feat, to use the same weight for every lift. I recommend that you try this though, with a weight that you can handle, because it is a great strength & conditioning tool that allows for intensity to remain blistering high.

Warmup - Kettlebell Squat to Overhead Press


Warmup - Kettlebell Overhead Tricep Extensions with bottoms up grip

Warmup - Tricep Dips

One Arm 135lb Barbell Deadlifts

135lb Barbell Clean to Overhead Press

135lb Barbell Romanian Deadlifts

135lb Barbell Arm Curls

Recommended Reading List for Health & Fitness

Hi Everyone,

I endorse a list of reading publications that I feel mirrors my own methods and techniques. The information in these books is worth it's weight in gold. I consider these books to be an essential part of any health & fitness library. Everytime I open one of these books, I learn something new and remind myself of many things that I have forgotten. Check out this link and see if any of these books spark your interest.

http://www.dempseysresolution.com/resources.html

Reduce Starchy Carbs for greater Fat Loss

Check out this video for great ideas on ways to reduce your starchy carb intake so you will speed towards your fat loss goals.

Eric Dempsey

www.dempseysresolution.com