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Friday, May 29, 2015

The 10 minute at home workout series #3


Here is the 3rd workout in the 10 minute at home workout series. 

This workout requires a chair and utilizes body weight for resistance. 

2 exercises

Exercise 1: the chair tricep dip. Lower yourself down in a slow, controlled manner. Exhale and explode upwards contracting your triceps. If you feel shoulder discomfort, stay a little higher during the lowering phase. We want to work the back of your arms, not wreck your shoulders. 

Exercise 2: the chair plank with alternating glute raise. Assume a modified plank on the chair. Raise one foot off of the ground, while bracing your core. Raise your foot high enough for a good glute contraction. Lower your foot and switch sides. Perform 3 reps on each side in an alternating manner. Slow and controlled. 

Perform 6 reps of exercise one immediately followed by 6 reps of exercise two. 

Continue this sequence for 10 minutes straight. 

The goal is constant movement with no breaks. Go as fast as you can without compromising form. 

Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements. 

Build up to it as needed. This is not an easy drill. But it will hit triceps, core, glutes and cardio.

Drink water and stretch! Eat your food. I'll have a 4th workout for you soon. Get at it and keep up the great work.

You know you can spare 10 minutes. Get it done. 

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com


Thursday, May 21, 2015

10 minute at home workout series #2



The second workout in the 10 minute at home workout series has two exercises and requires a chair.

The first exercise is the single leg step up. Driving through your heel, step up and drive your butt forward into hip extension. Perform 6 reps with each leg.

The second exercise is the push-up / plank drill. Start in the plank position with your feet straddling each side of the chair. Do one push-up.

Then place one foot up on the chair followed by the other foot and establish the feet elevated plank position. Perform one push-up. Then drop your feet back down to the floor one at a time. Reestablish the plank position on the floor. 

This is one rep. Repeat this sequence 6 times. 

Perform 6 reps of exercise one immediately followed by 6 reps of exercise two. 

Continue this sequence for 10 minutes straight. 

The goal is constant movement with no breaks. Go as fast as you can without compromising form. 

Speaking of form, remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the planks, push-ups and transitions.

Build up to it as needed. This is not an easy drill. But it will hit all major muscle groups, core and cardio.

Drink water and stretch! Eat your food. I'll have a third workout for you soon. Get at it and keep up the great work.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com

BioTrust Memorial Day Sale


BioTrust is having a Memorial Day sale where everything is 20% off through Memorial Day. 
Stock up now and save big on your favorite, high quality BioTrust products. 

I know I'm going to get some more protein cookies, protein bars and low carb protein powder. Those are my favorites. 

Act now and get some great supplements with great savings.

Just use the coupon code MD2015 at checkout. Link is here:


Eric Dempsey 
Master Sergeant, U.S. Army, Retired 
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science 
Dempseys Resolution Fitness 

Wednesday, May 20, 2015

5 tips to accelerate your Fatloss


Hey,
How's it going?
I hope you are enjoying the warm weather. I'll take the heat over the cold any day.

Now that bathing suit season is upon us, I wanted to give you five tips that will accelerate your fat loss.

Here they are:

1. Eat less sugar, processed carbs and starchy carbs.

2. Eat more protein and good fats (example of some good fats in the pic).

3. Eat more vegetables and fruit.

4. Drink more water throughout the day.

5. Exercise - even if it's only 10 minutes a day, do something.

If you implement these five tips over the course of the next couple of weeks, you'll start seeing progress quickly. But you gotta do it for it to work.

These tips will get you going in the right direction. Good luck! Let me know if you need any help.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempsey's Resolution Fitness
www.dempseysresolution.com

PS: If you need a more detailed, structured program, you can always do my 21 day detox challenge. This is a whole foods, elimination program. It's a complete "done for you" program that is downloadable online. It comes with a video, program manual, recipes, meal plans, grocery list and helpful tips. You can check it out at the link above.

Thursday, May 14, 2015

Quick 10 minute home workout


No time to workout or go to the gym? Here is a simple 10 minute workout that you can do at home using a chair. 
Do 6 chair squats followed by 6 chair push-ups. No breaks in between. Continue this cycle for 10 minutes straight. Try not to rest at any point during the 10 minutes. 
This will hit major muscle groups, core and cardio. 
Changing your negative dietary habits and implementing simple routines like this can have tremendous results. 
But you gotta do some work! You know you can spare 10 minutes! 
This is harder than it looks. Work up to it if you are just starting or recovering from an injury or illness. 
Bottom line- do something! No excuses.

Eric

#fit #exercise #nutrition #health #wellness #fitness #weightloss #motivation #fitover40 #workout #dempseysresolutionfitness

Friday, May 8, 2015

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Eric Dempsey
Master Sergeant, U.S. Army Retired
Ranger qualified, Infantry
Afghanistan & Iraq veteran with the 101st Airborne Division
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness

Wednesday, May 6, 2015

Do we need to count calories?



The weather is great and we all need to be outside. And when we are outside doing various physical events we burn calories.

Everyone these days seems to have a wrist gadget that tracks how many calories you burned during your workout.

People post it on FB all the time -Susie Q burned 1 million calories during secret ninja zumba spin pole dancing class in 1 hour.

Why is that important to know? If that is important to know then why do people say you don't need to count the calories that you eat?

Why would you want to know your caloric expenditure without knowing your caloric intake? Doesn't make sense to me but people do it every day thinking that they are making something happen.

People think they know but they don't. If you don't know your calorie requirements or your calorie intake but you track your caloric expenditure after spin class you have proved that you have no idea about what you are doing. It is pointless.

Analytical data is only valuable when all of the variables are present.

The first thing that you should know is your basal metabolic rate or the lowest amount of calories recommended to operate basic life support functions to be alive.

Try this formula out and determine your BMR.

The Harris–Benedict equations revised by Roza and Shizgal in 1984.
Men BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) - (5.677 x age in years)
Women BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years)


My BMR came out to 1991 calories.

Say I broke 4 cups of power greens and a can of tuna in olive oil down into 4 small evenly sized meals. That sounds healthy right? So total calories for the combined 4 meals is 300 calories.

Then I do a couple of aerobic classes and burn 1000 calories.

So at a minimum I needed 1991 BMR.

I ate 300 calories in 4 meals.

I burned 1000 calories through 2 group classes.

So I came up short on eating by 1691 calories to meet my BMR requirements. Then I burned 1000 through exercise. 1691+1000= 2691. my calorie net loss is 2691, intake was 300.

The deficit is so huge that nothing good can happen. So I lose weight from lean body mass loss and my bodyfat percentage goes up. I now weigh less but I am fatter and weaker than before. But the scale is down so I'm good right! High five me on sparkpeople or my fitness pal!

Next thing that you need to know is calorie requirements for your goal. I use the diet solution program model because it is quick and efficient.

Activity level sedentary = 13
Activity level moderate = 14
Activity level high = 15





So I calculate my bodyweight X activity level to get my maintenance level. 212lbs X 15 = 3180 calories for maintenance.

But say I want to lose weight so I multiply my maintenance calories X .80 to get my deficit calories.
3180 X .80 = 2544 calories a day to lose weight.

Then I refer to my BMR which we said was 1991 calories. And I only ate 300 calories. I came up short 1691 calories.  I burned 1000 calories during exercise. And I'm currently in a -2691 calorie deficit.

Even based upon my calorie requirements I come up short. I need to eat 2544 calories to meet my dieting calorie requirement. I'm short 2544-300 = 2244 calories.

If your calorie intake is too low and your calorie expenditure or loss is too high, your body cannot burn fat and build muscle. Muscle is required as it gives you the performance and aesthetics that you are looking for and it burns fat through the mitochondria.

Do you need to know all this to be successful? - no, if you do it right without knowing. Chances are slim (pun intended) that you will hit the right numbers. So at least once a week check your calorie requirements, your intake and expenditure and see where it comes out. Then you know what you have to do and you are not guessing.

Hope this helps.

Eric Dempsey
Master Sergeant, U.S. Army Retired
Ranger qualified, Infantry
Afghanistan and Iraq veteran with the 101st Airborne Division
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness