The Girls Track Their Fat Loss with the Eros Smart Bodyfat Scale

The girls have both lost body fat and weight this week. They were quite pleased. 

We track their numbers every Friday using the Eros smart body fat scale and it’s free app. 

This scale provides 13 data metrics which allows you to meticulously track your BMR, BMI, body fat, weight, water level, lean body mass, fat mass, visceral fat, subcutaneous fat, bone density, metabolic age and more. 

You can store numerous profiles on the app so you can use it for your whole family or in my case, personal training clients. 

It really simplifies the data tracking and provides you with a lot of information. This allows you to take the appropriate actions to help you reach your goals. 

Inevifit has a variety of smart scales, food scales and meal prep kits.

You can use coupon code Eric to receive 20% off your order through my link below. 

Eros Smart Body Fat Scale

10 Important Steps for Effective Fat Loss

Today's topic is a common concern for many: fat loss! Losing fat can be challenging, but with the right steps, you can achieve your goals. So, let's dive into the 10 important steps for effective fat loss.

Step 1: Set Clear Goals

Firstly, it is crucial to set clear and realistic goals for yourself. Determine how much fat you want to lose and by when. Remember to make your goals specific, measurable, achievable, relevant, and time-bound.

Step 2: Create a Calorie Deficit

To shed fat effectively, you need to create a calorie deficit. This means consuming fewer calories than you burn in a day. Focus on a well-balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.

Step 3: Monitor Your Portions

Keep an eye on your portion sizes to avoid overeating. Use smaller plates, measure your food, and be mindful of your eating habits. By controlling your portions, you can manage your calorie intake more effectively.

Step 4: Incorporate Strength Training.  

Adding strength training to your routine is a game-changer. It boosts your metabolism, builds lean muscle mass, and helps you burn more calories even at rest. Aim for resistance exercises two to three times a week.

Step 5: Engage in Cardiovascular Exercise

Cardiovascular exercises such as running, cycling, or swimming are excellent fat burners. Aim for at least 150 minutes of moderate-intensity cardio per week to enhance your weight loss journey.

Step 6: Prioritize Sleep and Stress Management

Pay attention to your sleep and stress levels. Lack of sleep and chronic stress can hinder fat loss. Aim for 7-9 hours of quality sleep per night and engage in stress-reducing activities like meditation or yoga.

Step 7: Stay Hydrated

Drinking enough water is often overlooked but vital for fat loss. Water helps to flush out toxins, aids digestion, and boosts your metabolism. Aim for at least 8-10 glasses of water per day.

Step 8: Limit Processed Foods and Sugars

Processed foods and added sugars can easily derail your fat loss progress. Opt for whole, unprocessed foods rich in nutrients instead. Focus on lean proteins, whole grains, fruits, and vegetables.

Step 9: Track Your Progress

Regularly track your progress to stay motivated. Take measurements, use a scale, or take progress pictures. This way, you can celebrate milestones and make necessary adjustments to your routine.

Step 10: Stay Consistent & Seek Support

Lastly, remember that consistency is key. Stick to your fat loss plan even when it gets tough. Surround yourself with supportive friends or join a community of like-minded individuals to stay motivated and accountable.

And that wraps up our 10 important steps for fat loss. Remember, it's about finding a sustainable lifestyle that works for you. Stay focused, stay positive, and soon you'll be on your way to achieving your fat loss goals. Stay healthy!

If you really want to get a jump start on achieving your goals, tracking your data is essential. My recommended tracking tool is the Eros Smart Body Fat Scale. 

This amazing smart scale tracks 13 data metrics and comes with a free mobile app. I use it weekly for myself and my clients.

Inevifit Eros Smart Body Fat Scale

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How Often Should You Check Your Weight and Body Fat Percentage?

I did my weigh-in and I was checking my body fat percentage with my bioelectrical impedance device. I use an Omron, it's a standard BEI device you find in a lot of gyms and used by a lot of personal trainers, strength coaches and different fitness people. It's non-invasive and gives you a general ballpark figure on your body fat percentage. People always get wrapped up about the level of accuracy. 

The whole thing is to consistently do it like I do mine with my clients and myself. I try to do it every Friday at the same time between like three to six pm. That consistency using the same number is the whole goal. Is doesn't matter how accurate it is. I want to make the number go down. It is the same thing when I used to use skinfold calipers. 

Back in the day I also used the measuring tape, especially when I was a weight control NCO in the army. I used to run the weight control program and the remedial fitness program for the different companies I was in with the army. I've been doing this for a long time and I've tested a lot of people. 

I don't recommend checking it more than once a week and doing it at the same time, not every day. I'd take my clients and check them, for the past couple of decades on Fridays, at end of the week at the same time whatever their appointment time was. So they knew every Friday that they were checking their numbers. 

Once you see every your numbers every Friday and you're checking it consistently, that number is either going up or down. You can then make necessary adjustments for the next week. Don't worry about it week to week. Don't worry about it day to day because if you check the numbers every day you'll drive yourself insane. Your weight can easily flex two to five pounds up or down every day.

 

I get on my scale every day just to prove the point. Today my weight was like 233lbs. A couple of days ago it was 238lbs. I'm not trying to lose weight. I'm actually trying to gain weight so I'm failing miserably. The whole point is don't don't worry about it. Check your stuff consistently on a weekly basis and make the necessary adjustments after you get your numbers. Then hit the next week hard and you'll achieve victory. Stay at it my friends, be consistent, and never quit.

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How to Calculate Your Calorie Requirements

How to calculate your calorie requirements!

Post fasting meal: sirloin steak, mixed nuts, sweet potato, and blueberries. 

How do you figure out how many calories you should be eating daily, to achieve your desired goals?

There are numerous formulas out there to calculate calorie requirements. Many of these formulas are automated online so you can easily punch in the numbers. 

Over the last 20 years of coaching people in sports & fitness nutrition, my research has led me to adopt a particular formula for calculating calorie requirements. 

In my nutrition program that I teach, I use the activity values of 13 for low activity, 14 for moderate activity, and 15 for high activity. 

You multiply the activity value by your body weight to get your maintenance calories. 

For fat loss goals, you would the subtract 500 from your maintenance calorie number to get your “deficit calories”.

You would then divide your deficit calories by the number of your planned meals for the day, to determine your calories per meal. 

Example:

Low activity value of 13 x my body weight of 230lbs = 2990 for my maintenance calories.

2990-500= 2490 for my deficit calories. 

2490 divided by 6 meals = 415 calories per meal. 

Adjustments are made, plus or minus, as necessary, in 200 calorie blocks per week for easier tracking. 

You also need to apply the proper macronutrient ratio of protein, fat, and carbs to your meal plan. That is a for another period of instruction.

This calorie calculation formula has been very effective for many of my clients over the years. It is just one part of the meal planning protocol that I teach.

There is a lot more to all of this than to simply “eat less and exercise more”.

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Eat More? Are you sure?

Post Fasting Feast of the day! 

Pepper Garlic Chicken Tenderloins, scrambled eggs, mixed nuts and seeds, mango slice and strawberries. 

In the quest to build muscle, burn fat, and to get stronger, your food must be a priority. 

I habitually under-eat, not by choice, but because it’s really hard to eat my required calories with clean unprocessed foods. 

So I laugh when clients tell me that they are all over the nutrition thing. Yeah right, sure you are. 

Our world has been brainwashed into believing that “eat less and cardio more” is a good thing when it definitely is not at all. 

The true proven rule is to eat the right amount, of the right stuff, at the right time, based upon your individual needs and goals. 

And for most people that usually means that you need to eat more, not less. That’s reality. 

So I’m gonna try to eat more, not less and that will help to make the bigger weights move in the gym.

Body Composition Tracking for Health and Fitness

Body composition tracking is an effective way of using analytical data to assist you in reaching your goal.

For some reason, the debunked calorie deficit "eat less and exercise more" method of weight loss has been on the rise once again.

Body weight equals the sum of your combined lean body mass and fat mass (apples and oranges).

There are numerous methods available to track your body composition.

When you track data, you can make necessary, and timely adjustments to your fitness and nutrition program so it puts you back on track, or keeps you on track, as you proceed toward your goal.

Blindly losing weight can cause you to lose an excessive amount of lean body mass, while retaining and sometimes even gaining body fat.

Regardless of your goal, burning fat, while retaining or gaining lean body mass, is the optimal path towards victory.

So if you aren't tracking calorie intake, and body composition levels, and you aren't reaching your goal, consider tracking your numbers, at least periodically, so that you can make adjustments as needed.

It is very important for us to maintain or build lean body mass, while decreasing our body fat levels, especially as we get older.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Micro Meals for Fat Loss

One of the easiest, and most effective methods, to rapidly kick start
your fat loss journey, is the micro meal method.

The micro meal method consists of eating multiple small meals, that
contain all three macronutrients, which include protein, fat, and carbohydrates.

This methods is very simple and requires no counting of grams or calories.
For my example, I use chicken for the protein, almonds for the fat, and spinach for the carbs.
Yes, vegetables are carbs. They are fibrous carbs.

You simply eat a small piece of chicken, some almonds and a small handful of spinach.
Do this every 45 minutes, for about 3 days straight. You will see some pretty awesome results.

I have used this method for decades myself, and with clients for many years.

The thermic effect of feeding, combined with the constant intake of good macronutrients, allows your body to shed fat while retaining lean body mass.

You can eat different foods each time, if you have it available. I just use my example as its easy and quick. I set out a container with bite size chicken chunks, a bowl of almonds, and a container of spinach. I file by and eat a little of each, and then go do some work.

Then, I'll take a short break, file by again and eat some more. I always drink some water each time as well to help get my water intake in. I do this sequence all day, about every 45 min, for three days straight. It works great over a weekend. I'll usually start on a Friday, and end it on Sunday night.

Then I'll go back to my regular intermittent fasting (IF) schedule. I use the 16/8 protocol for IF.

This method can work with vegan, keto, and paleo style diets. You simply adjust the macronutrient sources.

If you would like to learn more about IF, Keto, or Smoothies, you can check out my e-books here. 

Give this method a try and see how it works for you.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness


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Lean Meal Replacement Shakes are back!

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Many clients and I have enjoyed the Lean Meal Replacement shakes over the years.

The company was formerly Prograde Nutrition, and is now reflagged as Jaylab Pro Nutrition. 

Same owner, same high quality products, and service, just with a new name. 

I've been using and selling their high quality products for over a decade. 

I will continue to do so now with the new brand name as before.

Check out their new page and products.

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Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

Keto Diet 101 Program: Benefits of the Keto Diet

This video highlights the benefits offered by the Keto Diet.

While people know that the Keto Diet is great for weight loss, it also provides numerous other benefits as well.

You can also receive the free report on the top ketogenic foods and recipes for fat loss here.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

The Keto Diet 101 Program: What is the Keto Diet?

Intro video explaining the basic information about the keto diet.

I have a free report available which provides you with some of the
Top Ketogenic Foods & Recipes For Fat Loss

Grab the free report and start using the right types of food for optimal results.

The Ketogenic Diet 101 Program is also available, and is on sale now for a limited time here

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

The Ketogenic Diet 101 Program is now available

I am now offering the Ketogenic Diet 101 program. 

The Keto Diet is a very popular program in which many people have made very positive results. 

If you have struggled with other diets, this program may be the missing link which could change everything.

The Ketogenic Diet 101 Program is on sale now through the link provided.

The Ketogenic Diet 101 Program is a program designed to show you how to use ketogenic principles to change your body composition, lose weight, and achieve your goals. 

Bonus material is available for a limited time so act now.

This program is not a treatment or cure for any disease or condition. 

Always check with your doctor before starting any fitness or nutrition program.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

BioTrust 30% Off Sale!

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Eric Dempsey
MS, NASM Specialist in Fitness Nutrition
Dempseys Resolution Fitness

Free Report: 9 foods you should NEVER buy organic

If it's called organic then it has to be great for me, right?

If you've been told that eating organic is healthy, then you BETTER watch out for the 9 organic nightmares listed in this free report. Not only are these 9 organics foods a complete waste of money, but some of them can downright stop fatloss dead in it's tracks. Do you want to accidentally sabotage your fatloss results by choosing the WRONG organic foods? No one does...

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Eric Dempsey
MS, NASM Ftiness Nutrition Specialist
Dempseys Resolution Fitness

Body Fat: Some things you need to understand about it

Most people do not understand fat. We have been taught by our society, and health related industries that fat is bad. 

Fat is not bad or good. Fat is an important part of our body. 

Too much fat is bad. Too little fat is bad. The goal is to reach and maintain an appropriate body fat percentage, that supports your health and fitness needs and goals. And that number is different for each individual. 

Body composition is a key component of an individual’s health and physical fitness profile.

Obesity is a serious health problem that reduces life expectancy by increasing one’s risk of developing coronary artery disease, hypertension, type 2 diabetes, obstructive pulmonary disease, osteoarthritis, and certain types of cancer. 

Too little body fat also poses a health risk because the body needs a certain amount of fat for normal physiological functions.

Essential lipids, such as phospholipids, are needed for cell membrane formation. Nonessential lipids, like triglycerides found in adipose tissue, provide thermal insulation and store metabolic fuel (free fatty acids). 

In addition, lipids are involved in the transport and storage of fat-soluble vitamins (A, D, E, and K) and in the functioning of the nervous system, the menstrual cycle, and the reproductive system, as well as in growth and maturation during pubescence. 

Thus, too little body fatness, as found in individuals with eating disorders (e.g., anorexia nervosa), exercise addiction, and certain diseases such as cystic fibrosis, can lead to serious physiological dysfunction.

Recommended body fat percentages vary based upon which chart that you look at. Generally accepted numbers for recommended body fat percentages for healthy, active adults, between 35-55 years old are 7% - 18% for males, and 20% - 33% for females. 

You should base the numbers on your health and fitness needs and goals. All of the charts are for reference and are not law or gospel. Find out what is right for you. 

References:

Heyward, V.H., & Gibson, A.L. (2014). Advanced fitness assessment and exercise prescription (7th ed.). Champaign, IL: Human Kinetics.

Eric Dempsey

MS, NASM Fitness Nutrition Specialist

Dempseys Resolution Fitness

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Eric Dempsey

MS, NASM Specialist in Fitness Nutrition

Dempseys Resolution Fitness

Free Report: What Oatmeal Does to Your Body

Oatmeal has been an American breakfast staple for years. 

Aside from the fact that it is a carbohydrate, what do we know about it? 

Is oatmeal really a healthy breakfast? Does it cause weight gain? 

Or even worse, can regular consumption cause TOXIC health issues? 

You may be shocked to find out the answer in our brand new free 

report  that you can download for the rest of the day today:

What oatmeal does you to your body (shocking)

Eric Dempsey

MS, NASM Specialist in Fitness Nutrition

Dempseys Resolution Fitness

Free Report: The 28 BEST Cocktails, Wines & Beers for a Flat Belly

Everyone always asks about which alcohol is best concerning weight loss. 

Take a look at this free report to see what the better options are when it comes to alcohol selection. 

Free Report: The 28 BEST Cocktails, Wines & Beers for a Flat Belly 

Eric Dempsey

MS, NASM Specialist in Fitness Nutrition

Dempseys Resolution Fitness

Radio Tuesday: Eating Triggers, food journals, and fat loss.

Radio Tuesday: Today, we discussed emotional eating triggers, 

too much protein?, fat loss through respiration, and food journals.

The CPV Ministry is launching a new email newsletter soon, which will 

have a bunch of great content for you.

If you would like to receive this free newsletter, you can subscribe here.

Eric Dempsey

MS, ISSA Master Trainer

Dempseys Resolution Fitness

Dr Lenny's Fitness Story Part 1 and 2

In these two videos, Dr. Lenny tells of his training history with me and how it all began.

He also discusses his struggles with his weight, and lifestyle, and the results of his training.

He is one of the few fitness boot camp and personal training clients, that has trained with me in all of my different locations, and now live, online.

Listen to his story. to hear how he overcame adversity through fitness.

If you think that my online training program would be beneficial for you, message me on my Facebook business page at Dempsey's Resolution Fitness.

Eric Dempsey
MS, ISSA Master Trainer
Dempseys Resolution Fitness