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Friday, January 29, 2016

The One Key to Getting Lean and Ripped

The 1 Key to Getting Lean and Ripped

Sprint workouts are one of the best fat burning workouts you can do. Yes, really.

A study done by Colorado State University gave subjects a maintenance diet for three days.

On one of the days they did 2.5 minutes of sprints.

Using the latest technology (oxygen analyzers, etc.) it was determined the subjects burned an extra 200 calories on the day they did the sprints.

Now, full disclosure - the workout...

"involved pedaling as fast as possible on a stationary bicycle in the room that was set at a high resistance for five 30-second periods, each separated by four-minute periods of recovery in which they pedaled slowly with very little resistance. During the intense, 30-second bouts, the researchers coached the volunteers over an intercom system, encouraging them to give 100 percent effort."

So it was actually a 22.5 minute workout, although they were only "working" for 2.5 minutes.

Even so, that's pretty good stuff!

Have you ever seen a fat sprinter? Me, either.

We see fat marathon runners all the time, though.

They are not overweight by any means, but they are skinny fat in that their body composition isn't good.

They may be skinny but too much of the weight they do have is fat, not muscle.

Sure, they don't look fat when you glance at them.

But too much of the (little) weight they carry, is fat, not muscle.

While their overall weight may be okay, the body composition of that weight isn't always what it should be. They burn too much muscle with all that long distance running.

But not sprinters. If you want to shed fat at a record pace and keep your lean muscle and your metabolism revving, sprint workouts are the way to go for getting lean, ripped abs.

You also have to be careful. Sprinting all out on a flat surface can be a great way to injure yourself, especially if you don't warm up properly.

One way to limit the risk of injury (and it can be a more intense, more effective workout, too) is to perform your sprints uphill, instead of on a flat surface.

If you don't have a hill around that's convenient, a flat place to sprint (on a track, or a field, not the hard cement or concrete of a road or sidewalk) will do just fine.

You'll also want to limit your sprint efforts to 85 - 90% of your all out effort. It will be enough.

Before a sprint workout, hit a light jog for a few minutes (if you're sprinting on a field like a soccer or football field, you can jog a couple of laps around the outside) or perform a couple of minutes of jump rope.

Then it's a few body weight exercises like jumping jacks, body weight squats, leg swings, etc.

All this doesn't need to be long or intense but you want to prepare your body for sprinting.

The sprinting workout begins with three or four (progressively harder) sprints of about 30 to 40 yards. These are warm ups. You shouldn't be bent over hands on your knees exhausted!

Then it's time for the real thing.
"Interval training stresses energy systems in the body that aren't accustomed to being used," says Jeramie Hinojosa, M.S., director of the East Texas Medical Center Olympic Center, in Tyler, Texas.

"Blood supply to cells increases, the cells use oxygen more efficiently, and the enzymes that help create energy also increase. This improves fitness."

Keep in mind, serious sprint workouts are similar to intense weight training sessions for the legs, so your body needs time to recover. If you start doing multiple sprinting sessions per week, cut back on your leg workouts with weights accordingly.

There are numerous ways to perform not only sprinting sessions, but interval training in general, from work to rest ratio, length of work and rest intervals, number of interval 'set's, exercises involved, etc.

Besides the variety, you can also build on your sprint workouts as you improve your overall fitness level. Starting out, you might only be able to perform 2 or 3 sprints of 20 yards before calling it quits.

But your fitness levels will quickly improve and before you know it, you'll be doing more sprints of longer length (not necessarily for a longer time as your speed will improve as well).

Even so, don't let these training sessions expand into long, volume oriented workouts. When it comes to HIIT training, a little bit goes a long way.

If you aren't ready for high intensity interval training, here's a sample progression for you:

Alternate jogging with walking
Alternate running with jogging
Alternate sprints with walking
Alternate sprints uphill with walking down the hill (and extra rest if needed)

If you don't have access to a hill, you can still adjust the parameters like I mentioned above. Maybe you start out with 3 to 4 sprints of 20 yards.

First you add intervals until you are doing 10 sprints of 20 yards and then you drop back the number of sprint intervals to 4 or 5 and sprint for 30 yards.

Eventually, you may be doing ten 60 yard sprints for your workouts. Yes, it's the same type of progression ladder you'd use to increase your weights in your weight training routines.

During your sprint workouts, you don't need to go all out. Try sprinting around 85 - 90% of a maximum effort.

If you're serious about burning fat and getting ripped abs and want to quickly see results, consider adding HIIT training in the form of sprinting to your program.

I have used HIIT for years in my own training, while training martial arts students and soldiers and in my fitness bootcamp and personal training programs. I also researched HIIT in graduate school for my research paper. It is science based and proven. 

Give it a try for rapid fat loss. 

If you want to learn more great and effective tips to get you in killer shape fast, check out

Fitness Hacks - 52 secrets that you need to know!

Eric Dempsey
MS, NASM Weight Loss Specialist

Wednesday, January 27, 2016

Fat Loss Accountability Program Starts Feb 1st

The new fat loss accountability program provides the busy person with a 4 week group program to follow with accountability and expert support.

You will receive a weekly on site workout at my training location and get your body fat percentage checked to track your progress.

You also receive a 4 week workout program to do AT HOME on your own in only 10 minutes a day. Surely, you can spare 10 minutes right?

In addition you will receive the 21 day whole foods detox program complete with video, manual, recipes, meal plan examples and grocery list.

You receive weekly expert guidance and a fat burning workout from me (masters degree, weight loss specialist, 2 dozen certifications, 35 years experience). And someone to check in with, who will hold you accountable and keep you on track.

Special offer - enroll in the program for only $49.

Program starts on Feb 1st. Upon enrollment, you will receive the 21 day detox program and 4 week workout program via digital download through email.

Onsite workouts and bodyfat checks are on every Wednesday of Feb (3, 10, 17,24) at 7-8pm eastern time. There will also be free workouts every Saturday from 1-2pm eastern.

Location is in Salem, AL., at my private gym where I've been training people for 9 years to accomplish amazing results.

Enroll Here!


Dempsey's Resolution Fitness
County road 2087
Salem, AL 36874

Eric Dempsey
Master Sergeant, US Army Retired,
NASM Weight Loss Specialist
Masters Degree in Exercise Science

30 Minute Fat Burning Body Weight Workout

If you're looking for lots of serious fat melting, calorie crushing, ab revealing results from your workout, this is for you.

There are a lot of reasons to hit a workout like this, including travel, or just being plain busy, or you can't make it to the gym. Or hey, maybe you're just tired of paying that monthly gym membership!

We're going to fire up two exercises and 30 minutes of your time. The two exercises are bodyweight squats and push ups.

The idea is to get as many reps as possible in 30 minutes. A cycle may go like this.

Bodyweight squats - 30 reps

Push Ups - 15 reps

Repeat (resting when necessary)

In order to get a little static contraction back work in as well, be sure to hold your arms straight out in front of you for all your squat reps. Or lightly lace your fingers behind your head and do the bodyweight squats in “prisoner” style.

On the squats, go as low as you can on each rep, under control. Pause for a second at the bottom of the repetition.

Now, your strength level may vary a lot so I'm going to give you a list of bodyweight squat and push up variations so you can make this routine tougher or easier on you, as needed.

Strength levels can vary widely for people in bodyweight exercises. While someone may crank out 50 push ups non stop, someone else might only get two. So here are some variations for you.

For bodyweight squats you can do the following:

* Half Squats (don't go down all the way, stop around top of thighs parallel to ground)

* Full Squats (down as far as you can go)

* Close Squats (feet turned out about 45 degrees with heels an inch apart, or touching if you can handle it). Arms pointed straight out in front of you.

Push Ups:

* Wall Push Ups

* Incline Push Ups (standing and leaning forward into a bench or table, so you're lower than leaning
into a wall)

* Kneeling Push Ups

* Half Push Ups (put something like a ball or stack of books under your chest)

* Full Push Ups

You could do:

Bodyweight squats - 20 reps

Push Ups - 10 reps

Repeat (resting when necessary)


Bodyweight squats - 10 reps

Push Ups - 5 reps

Repeat (resting when necessary)

Give this routine a try for 20 minutes, or 30 if you're up to it. See how many reps you can get (30 may be too much on the squats. Try 20). You can adjust the push up number as well.

Even 20 minutes might be too brutal to start. You'd be surprised how much you can make 10 minutes of this hurt!

Next time you do it, try beating your rep total.

If you have one simple piece of equipment (a chin up bar) you can make it a tri-set with Bodyweight squats, push ups and pull ups (or inverted rows if you can do that).

You can also flip it. Instead of trying to hit a certain number of rounds in a set time, you can set a rep total and go for time, trying to beat that time in a future workout.

So maybe you go for 200 squats and 100 push ups (whatever variation you choose) with the same rule of double the squat reps to push up reps each time before going back to squats.

Really feeling it? 400 bodyweight squats and 200 push ups! Come on, Rocky!

Brutal, short and effective. Give it a try and let me know how you do.

If you want more great tips to help you get in great shape this year, take a look at my new ebook 

Eric Dempsey
MS, NASM Weight Loss Specialist

Tuesday, January 26, 2016

New Podcast Episode: Enter the Dragon: My Story Part 1

In this episode, I talk about how I started in martial arts and subsequently, fitness and how it became a lifelong staple involved in everything that I have done.

Eric Dempsey

MS, NASM Weight Loss Specialist

Friday, January 22, 2016

The Main Benefits of Intermittent Fasting Explained

Video 3 in the intermittent Fasting (IF) series.

Here I explain the 5 main benefits of IF.

Sign up for your free IF Handout that outlines more info about IF and how to implement it.

Eric Dempsey
MS, NASM Weight Loss Specialist

BioTrust 15% Off Sale with FREE Shipping - 48hrs Only!

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Eric Dempsey
MS, NASM Weight Loss Specialist

Physiological Adaptations That Occur When You Exercise In The Heat

A bizarre time to write about training in the heat while in the middle of January. 

I had to write this for school so it is what it is. Just as it is 5 o'clock somewhere, it is also hot somewhere.

But regardless, it will get warm again and there are many considerations to think about during the process of acclimatization to hotter weather.

When an athlete trains in the heat for two weeks, a variety of physiological changes occur. 

During the first week of training in the heat, the athlete will experience changes that lower the heart rate, core temperature, and skin temperature, while resting and performing exercise at less than maximal output. 

As time goes on, the athlete’s blood pressure will become more stabilized during periods of extended exercise. 

The athlete’s threshold temperature to begin sweating will lower and sweat will become better distributed over the surface mass of the skin. 

The acclimatization process will also increase peripheral conductance, plasma volume and overall sweating capacity. 

Blood flow to the skin will decrease with time, which will allow central blood volume to be restored to more optimal levels. 

Stroke volume and muscle blood flow will benefit from better blood volume during exercise. As the blood flow to the skin decreases, the sweating and evaporative cooling capacity of the athlete will increase. 

The process of heat conductance will improve, as training time continues. This will also assist in the lowering of the athlete’s core temperature. 

The acclimatization process will also produce an increased blood plasma volume, as more water will be drawn into the plasma. The increases in plasma volume can be as much as 12%. 

The amount of sodium chloride that is lost through sweat will decrease, as more aldosterone is secreted, to maintain a better salt and water balance. 

This acclimatization process can only be optimized through the combination of the athlete training, while exposed to the heat.

So as you can see, there are a lot of physiological changes going on during your first two weeks of training in the heat. 

Plan for that and take the necessary precautions such as good nutrition, adequate hydration, proper clothing etc.. and you will be breaking records in no time, when the sun is blazing!

Until then, bundle up, dress in layers, eat good, stay hydrated and allow extra time for warm-ups in the cold. 

Train hard and stay safe!


Fahey, Thomas. Strength and Conditioning, 3rd Ed. Carpinteria: International Sports Sciences Association, 2013. Print

Eric Dempsey
MS, NASE Level 2 Certified Speed Specialist

Thursday, January 21, 2016

Green Smoothies Revealed: New Free Report Available

New free report available. 

"Green Smoothies Revealed"

Topics include:

What are green smoothies?

How do you make them, 

Benefits of green smoothies

7 green smoothie recipes

and if you want more detailed info on green smoothies, check out my new ebook called 

Green Smoothie Lifestyle. 

It is on sale now for a limited time with a free bonus gift of my 
Smoothie and Infused Water Recipes Volume 1.

Eric Dempsey

MS, NASM Weight Loss Specialist

Monday, January 18, 2016

New Podcast Episode: Targeted Fat Loss Cardio Method Explained

In this episode, I talk about the targeted fat loss cardio protocol, that I have been teaching, with great results, for over a decade.

To get maximum fat burning results from your cardio, it has to follow a simple sequence. Check it out now and take your fat burning cardio to the next level.

Eric Dempsey
MS, NASM Weight Loss Specialist

3 Popular Methods of Intermittent Fasting

In video 2 of the intermittent fasting series, I cover 3 popular methods of intermittent fasting and the breakdown of their feeding and fasting windows.

My free intermittent fasting handout is available here.

Eric Dempsey
MS, NASM Weight Loss Specialist

Intermittent Fasting is a Way of Life

Intermittent Fasting (IF) is not a diet.

It is a feeding / fasting protocol.

IF easily becomes a lifestyle.

It gives you freedom from being a slave to a diet.

And it works.

If you want to learn more about IF, you can grab my free handout here:

Eric Dempsey
MS, NASM Weight Loss Specialist

Friday, January 15, 2016

Understanding the Metabolic Energy Pathways in Fitness and Sports

We have three main metabolic energy pathways that we use during the conduct of any physical activities. These activities include daily life activities, fitness training and sports. Basically, if you are doing anything, you are using one or more of the three energy pathways. Many people do not realize this, so I thought I would break it down to make it easier to understand. 

An example of a sport athlete that utilizes each of the three major energy pathways would be a football player. The football player, as well as many other athletes in different sports, frequently has to rapidly change energy systems used throughout the conduct of a sporting event. 

A football player may have to exert explosive, short duration power, while blocking an opposing player. This would be using the immediate energy system. Then the football player may have to sprint very fast, for a short distance, to block an additional, opposing player or to intercept the ball. This would be using the nonoxidative energy system. Finally, the football player may have to run for an extended distance, either in a straight line, or in a multi directional pattern. The football player may have to execute tasks such as running the ball to the end zone, intercept the ball or another opposing player, or to protect the team mate who has the ball. This would be using the oxidative energy system.

The body uses the immediate energy system, utilizing ATP/CP, for 3 seconds or less. For activities lasting 3-60 seconds, the body utilizes the nonoxidative energy system, which relies upon the anaerobic breakdown of glucose and glycogen into lactic acid to provide energy. For physical activities lasting more than 2 minutes, the body uses the oxidative energy system. This aerobic system utilizes oxygen to assist with the breakdown of carbohydrates, proteins and fats, in order to generate sufficient quantities of ATP, to be used as fuel in the mitochondria.

Understanding the three energy pathways will allow you to train more effectively for whatever physical tasks that you are working on. Hopefully, this made sense to you and gives you a better understanding the the energy pathways. If you like this type of information, please like, comment and share. I'll have more for you soon.

Fahey, Thomas. Strength and Conditioning, 3rd Ed. Carpinteria: International Sports Sciences Association, 2013. Print.

Eric Dempsey
Master Sergeant, US Army Retired,
MS, TFW Level 2 Coach

Thursday, January 14, 2016

BioTrust Low Carb Protein 22% Off Sale

BioTrust Low Carb

BioTrust Low Carb, the award-winning, premium protein powder is on sale for 22% off, for a very limited time. 

Just use the coupon code lowcarb22 at checkout. 

Get your great savings, on a great product, that will help you get strong and lean, in this new year.

Eric Dempsey
MS, NASM Weight Loss Specialist

Youth Fitness: Differences between children and adults

Here are some interesting facts about the differences between children and adults concerning fitness and health.

There are numerous, important, physiological differences between children and adults concerning the functions of the cardiovascular, pulmonary, and muscular systems. During exercise children breathe in less air than adults. Children take more breathes per minute than adults but have a lower tidal volume. Most children begin to match adult ventilation rates at approximately 16-18 years of age.

Maximal and resting heart rates are much higher in children than adults. Children can have maximal heart rates as high as 220 beats per minute where adults do not usually go above 205 beats per minute. Stroke volume in children is also lower than adults. Lung diffusion capacity is also lower in children than adults. 

With blood pressure, children rarely go above a maximum systolic blood pressure of 160mm Hg. There is little to no change in diastolic blood pressure during exercise. Most children reach adult level blood pressure values after the adolescent growth spurt.

Active children may have raised levels of protein, hemoglobin and myoglobin in the urine following exercise due to reduced blood flow to the kidneys. Children have less lean body mass than adults and have lower levels of muscular strength and power output. Due to the less developed thermoregulatory system in children, they are at a higher risk than adults, for heat injuries like heat exhaustion and heat stroke. 

Muscular adaptations and hypertrophy in children are lower than adults because of their less developed nervous system, smaller muscle mass and lower hormone levels. This lasts until adolescence and puberty when the natural growth spurt occurs and levels of muscle building hormones such as testosterone, growth hormone and IGF-1 become higher.


Fahey, Thomas. Youth Fitness Trainer, 3rd Ed. Carpinteria: International Sports Sciences Association, 2015. Print.

Eric Dempsey
MS, TFW Level 2 Coach

Tuesday, January 12, 2016

5 Fitness Hacks You Need to Help Reach Your Goals

5 Fitness Hacks You Need to Help Reach Your Goals!

I've got ten more fitness hacks for you in my free report!

Grab it here:

Free Report: 10 Fitness Hacks to Transform Your Body 

Eric Dempsey

MS, NASM Weight Loss Specialist

Dempseys Resolution Fitness

Monday, January 11, 2016

5 Things That You Need to Know About Intermittent Fasting


I've been getting a lot of questions about Intermittent Fasting so I did a quick video for you talking about 5 things that you need to know about it.

Check it out!

If you want more information about how to do Intermittent Fasting, I'm giving out a free handout..

Eric Dempsey
Master Sergeant, US Army Retired,
MS, NASM Weight Loss Specialist

Friday, January 8, 2016

My New Podcast is up! Check it out!

Lean, Fast and Strong Podcast

Follow the Lean, Fast and Strong Podcast for weekly episodes on

topics about health, wellness, fitness, nutrition, lifestyle and mindset.

Here is episode 2. Enjoy!

Eric Dempsey
MS, NASM Weight Loss Specialist

Wednesday, January 6, 2016

Brand New BioTrust Low Carb Strawberry Banana Protein

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BioTrust Low Carb Comparison Chart

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Eric Dempsey
MS, NASM Weight Loss Specialist
Dempseys Resolution Fitness