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Tuesday, October 29, 2013

21 Days For Only $21: Holiday Survival Series Halloween Group Class Special

Enroll by Nov 1st to get in on this great deal. Taking the first 5 motivated people only. 

The Holiday season has arrived with Halloween this week. 

Don't head into the holidays without a fitness and nutrition plan. 

Avoid the holiday weight gain with the holiday survival series Halloween special.  

Classes run 
Mon-Fri 6-7am, 
Mon-Fri 12-1pm, 
Mon-Thu 7-8pm, 
Friday at 5-6pm 
Saturday at 12-1pm.

Call or Text 706-573-4236 or email to enroll now!


Wednesday, October 23, 2013

Spot Reduction: Myth or Reality?

You have more than likely heard of the old classic Spot Reduction right? Say I want my love handles to slim down, so I do 5000 reps of side bends or I want a flat stomach so I do 5000 crunches a day and of course you can't get slim and toned without 8 hours of cardio a day - sounds legit?

The reality of it is kinda weird. The book answer is that spot reduction doesn't work because your body burns fat across it's entire spectrum overall, not in one spot.

While that is true, I have seen many strange cases over the years where people have made it happen. 
There are a few reasons as to why it can actually work. Your body is like a segmented or compartmentalized machine. 

Normally, your body operates in the whole body spectrum. But when you work harder in specific spots, more blood circulation, heat and sweat are released from that area, than in other parts of your body. And as you develop the specific area's muscles, more work and energy are expended in that specific location. 

Your body is still operating in the whole body spectrum but a little more action is going on in those specific areas. So that area by default gets a little more attention. 

Then you have things called andrenoreceptors. These receptors either help or hinder fat loss. It's very complicated science type stuff so we will skip the details. You can google it, if you want the exciting details. But the important thing to know is that different parts of your body have more of one type of receptors than others. There is a bunch of related bio-chemical actions and physiological stuff going on in conjunction with these receptors but we will keep it super simple.

The type of receptor and the amount of localized work done on a particular body part can cause things to respond faster or slower. Every person and body type is a little different. So what works for one person may not work for another. 

If you have the right type of receptor at your trouble spot, you may have an even better chance of making a big change there. Of course, the opposite is true as well. If you have the receptor that is resistant to fat loss at your trouble spot, your chances of pulling off the fabled "spot reduction" are very slim.

And then there is blood flow (circulation) and it's impact on fat loss. The areas where you store most of your excess storage fat (belly, hips, thighs, butt etc..) have a poor blood circulation ratio when compared to leaner parts of your body. The less circulation means that fatty acids from the fat cells can't get into the blood stream and make it to the muscles where it is oxidized or burned off as fuel. So the areas with poorer circulation retain more fat.

These areas usually tie in with the type of receptors you have there. See there are numerous factors that contribute to all of this. Much more than I can write about, as it goes on and on like hormonal impact and such. 

If the stars line up physiologically, a person who does 10 billions reps of ab work and hours of cardio while wearing a belly wrap may actually be able to accomplish some ridiculous stuff. 

I saw a girl one time, who had killer abs, 6 pack and all, while the rest of her body looked much less fit and lean. She was an example of this weird combination of variables which allowed it to work. She was always doing ab/core stuff and doing cardio. I mean a lot, every day. The rest of her body didn't look that great.

She worked one area more than the rest dramatically so that body area burned more calories, produced more heat and sweat and the muscles contracted more. There was much more concentrated blood flow to the over worked area so the fat mobilization increased dramatically.

It has been proven that subcutaneous fat (fat under the skin, on top of the muscle) gets more of a fat burning result because of the muscle working so much. Kinda like if I did arm curls all day, everyday, I wouldn't have too much fat on my arms.

The bottom line is heat, blood flow and work in the area of concern is critical if you want to even have a chance at spot reduction. So there actually is an amount of truth to the "1000 crunches a day for 6 pack abs" concept. 

So can it happen -yes, spot reduction can happen. Is it the norm for everyone? -NO. Most people can't pull it off.

If you want to experiment with the concept of spot reduction, here is a test technique for the belly that I recently read about and may try soon. 1. Do about an hour of fasted cardio, 2. warmup with a belly wrap or something around your belly to make it really warm. 3. about half way through the cardio session, stop and do a couple sets of AB and core exercises with high reps. 4. finish the cardio session and then do more AB/Core work like before. Say two exercises of 30-50 reps each.

Try it for a couple weeks and see what happens. Track how clothes fit, numbers and measurements, take pics etc.. It might work, it might not. But if nothing else, it's still good training and something good will happen if you are eating right. 

If it doesn't magically spot reduce your belly, then I wouldn't recommend continuing to try to figure out if you are one of the few, with a weird physiological ability to make it happen. Your time would be better spent doing it the smart, healthy way. Total body training and good nutrition. Stick to big multi-joint compound movements - preferably with weights, high intensity interval training & metabolic conditioning and a killer, dialed in nutrition program to turn your whole body into a lean sculpted work of art instead of just your love handles. 

If you have questions about how to do this effectively, contact me and I can help you get there.


Tuesday, October 8, 2013

It's Time For The 3rd Annual Sexy Slim Down Program

The 16 day sexy slim down program starts on Monday, 14 OCT 13 and runs until 31 OCT 13 at my Garage Gym in Salem. Centrally located between Auburn and Columbus. Private, focused, detailed instruction that is challenging, fun and full of variety. A proven, unique program that gets real results fast.

You can attend the 12 noon Monday-Saturday or 7pm Monday-Thursday and 5pm Friday classes. Only $67 or $33.50 if you bring a friend. You will have access to 30 workouts in 16 days and a targeted fat loss cardio program and nutrition program are included.

You can expect to lose up to 10lbs or more and  up to a 3-5 % bodyfat loss and up to a couple pants sizes to go down if you follow the program.

Some previous examples of results in the first 10 days of the program:

George lost 9lbs in ten days
Carla lost 5.5 inches in ten days
Erica lost 5.5 inches in ten days
Lisa lost 5 inches in ten days

How much will you lose??

Call /text me at the the number listed above or email me to enroll before Monday.

Dempsey's Resolution Fitness

Sunday, October 6, 2013

Firm, Tone, Sculpt And Tighten? Legit Or BS

Firm, Tone, Sculpt And Tighten? Legit Or BS

These words have been used to market exercise and weight loss programs and products for well over twenty years.

Most people are very familiar with these terms. But are they legit. Unfortunately, No! They are bogus terms that have no scientific foundation. Lets look at these terms.

After you lost your weight, you have all of this loose skin and a jello soft body. So it's time to firm it up right? What it actually means is that most of what you lost in weight came from lean body mass. This usually occurs more when the weight loss is significant and rapid. 

So you have to tighten up the loose skin and firm up the jello texture of your body. The goal being to be toned or sculpted right? 

What it all really means is that you threw lean body mass out the window and now you need to go get it back.

These terms really mean burn fat and build muscle plain and simple. But burn fat and build muscle aren't popular terms. But that's exactly what you are doing in order to firm, tone and sculpt. 

It's an insane circle of despair that is unhealthy and unnecessary. The real terms you need to know are much more simple - Burn Fat and Build Muscle!

This can be done simultaneously if you know what you are doing. But the average person doesn't know because the industry wants you to stay in the "lose the weight and then tone, firm and sculpt your body" mode. That's how the weight loss industry makes over 33 billion a year.

So the only scientific parts of this come down to being anabolic (muscle building) or catabolic (muscle wasting). Stop burning lean body mass and storing fat which causes the sagging skin and jello soft texture of your post weight loss body. 

Burn fat and build muscle simultaneously and transform your body in a healthy and constructive way. This avoids the sagging skin and jello body by getting the fat off while building your lean body mass aka sculpting, firming and toning.

When you lose weight - you want the weight to come from fat. It's not automatic and those terms are not synonymous. You can and usually do lose weight without losing much fat. It's mostly lean body mass which is everything other than fat in your body. 

The old way will work but like I said, it's unhealthy, time consuming and inefficient.   And you can't tone a muscle - it's not a real thing in anyway. There is no such thing as muscle toning. You either build muscle or lose muscle. 

These are just fancy, sound good terms used in sales - not science. Understand the difference. Be healthy. 

If you want to learn how to burn fat and build muscle simultaneously without the sagging skin and jello body and do it in less time with more retainable, healthy results, then try one of my programs. Learn how to do it right.


Thursday, October 3, 2013

George G. Passes the FitRanX Level 1 Test

Photo: George G. earns his gray band

Photo: George G. passed the FitRanX level 1 test tonight. Great job!

Last night George G. passed his FitRanX Level 1 test on his second try. He worked hard and was very proud of his achievement.

He has been training hard and eating good for the last 2 months and his progress is outlined by this milestone.

For his achievement, George is awarded the gray FitRanX wrist band, his certificate of achievement and will have his name added to the international rank roster.


If you think you are up to the challenge, contact me for testing info. You can train for the test or simply come in and test out. Are you ready to level up?