Presidents Day Special

Presidents Day Special: 14 day fat furnace program - 10 workouts per week, nutrition coaching and cardio program included. Offer valid this week only. Only $49. Message me if you want in!

Eric
Dempsey's Resolution Fitness

Intermittent Fasting For Fat Loss? WTF??

In case you haven't heard the latest buzz in the fitness world - Intermittent Fasting (IF) is a growing trend with some interesting studies behind it all. I first heard about it around 2006-2007 when Brad Pilon's Eat Stop Eat first came out. It sounded like madness, so I immediately dismissed it until now. When I recently saw that most of the fitness pro's that I follow / study were endorsing IF, it became a "things that make you go hmmm & say WTF moment".

So I got a copy of Eat Stop Eat and Fat Loss Forever and started reading as many different articles on the topic as I could find. The info was alarming and shocking but viable enough to cause me to ponder the effectiveness of it all. So I decided to give it a try because I believe everything has to be backed up with experience.

Ok so I followed the 16/8 IF concept for 12 days and I lost 5% body fat, 5.5lbs and 1 inch from my gut. Not super awesome numbers but better than most do in that short of time – the healthy way.

I felt leaner and tighter. I had really good energy levels for the 12 days, which was surprising because I figured my blood sugar levels would bottom out. I did drink a butt load of coffee though and not enough water.

I didn’t lose a bunch of lean body mass or muscle because I did eat the right amount of the right stuff at the right time – which is the true key, IMO, regardless of the protocol that you are following.

My workouts stayed the same. I didn’t time things right or crank it up, I just did the normal routine. That probably hampered my numbers from being bigger. I know I would have done better if I had cranked some metabolic conditioning drills and moved some big weight with some sprints. So I can see how the combo of doing high intensity training along with IF could cause some major progress fast.

Was I hungry? – hell yeah I was freakin starving at the beginning and then after a week I started to adjust and only got hungry at the time my fast ended each day. I didn't like being hungry at all.

Now I’m back to eating 5-6 times a day and I feel better. Being hungry is miserable. IF is not for me. Would I recommend IF to everyone = no. Do I think it works = yes I do. My numbers show that it works. I wasn’t even trying or doing it right and I still pulled off decent numbers. But I won't stop teaching my nutrition plan that is also proven to work. IF has given me an option to help clients who need a different approach.

I think it has a time and a place where it can be super effective. I believe there are very specific people who benefit from IF long term and short term. Example= many of the girls that I train are doing IF unintentionally, only eating once or twice a day with huge gaps of time in between meals and it doesn’t work because they don’t eat enough calories each day. They could flow into an IF program easily and make big things happen.

I'm not going to delve into the how's and why's of IF cause the authors of the books and articles explain it all very well. If you want to know the science and fact stuff then read the articles and books. There are studies backing up everything that is said and that is why I took notice.

So if you are interested in intermittent fasting and think it could fit into your lifestyle, then by all means give it a try. If you want another way to get lean, break plateaus or just try something new, check it out. 

(IF) Resources - If you really want to learn more about this read these articles.

http://joshsgarage.typepad.com/articles/2012/02/intermittent-fasting-101.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+Lose-Stubborn-Fat+%28Lose+Stubborn+Fat%21%29

Eat Stop Eat

Fat Loss Forever

http://www.vincedelmontefitness.com/blog/4170/intermittent-fasting-vince-delmontes-opinon/

Eric
Dempsey's Resolution Fitness

New Class starting - Mommy's Bootcamp Prenatal Group Exercise

New Bootcamp class for expecting Moms. Tue / Thu 6pm -7pm. Stay fit through all three trimesters with this one of a kind, fun, challenging, exciting, prenatal group exercise program that is always full of variety. Class is taught by an experienced Certified Personal Trainer who is certified and experienced in prenatal training for moms =ME. Message me if you are interested and if you know a mom looking for a program fill her in please. Cost $97 per month.

Eric
Dempsey's Resolution Fitness

Are You One Of The 78% Who Fail With Their New Years Resolutions?

It's already way past the usual date for people who fail in their new years resolutions. Up to 78% of people fail in their new quests for change. And these people are usually chronic failures. Meaning every time they set a goal for themselves, they blow it. Even when following self help expert advise. Are you one of those people? I hope not. Change happens with the first step forward. Make a plan, stick to it, modify it as necessary but never quit. It has to be realistic and attainable.

Lifestyle changes don't happen overnight. It takes almost a month to make or break a habit. So tactical patience, a realistic timeline, a solid yet flexible plan and social support are some of the things that will get you to your goal. Milestones and achievement markers are another way to motivate yourself on your journey towards change in your life. Aother technique is to use the SMART acronym with your goals. SMART stands for “smart” – specific, measurable, achievable, realistic and tangible or timely.

Check this out from an online article:
Of the 78% who failed, many had focused on the downside of not achieving the goals; they had suppressed their cravings, fantasised about being successful, and adopted a role model or relied on willpower alone.

"Many of these ideas are frequently recommended by self-help experts but our results suggest that they simply don't work," Wiseman said. "If you are trying to lose weight, it's not enough to stick a picture of a model on your fridge or fantasise about being slimmer."

On the other hand, people who kept their resolutions tended to have broken their goal into smaller steps and rewarded themselves when they achieved one of these. They also told their friends about their goals, focused on the benefits of success and kept a diary of their progress.
These are some great tips! Read the whole article here: http://www.guardian.co.uk/lifeandstyle/2009/dec/28/new-years-resolutions-doomed-failure

So if you fell off the wagon, didn't start or just need to get off your butt and do it, I have another chance to make it right in the fitness, nutrition and lifestyle realm anyway.

Awesome Go Social Deal for those of you who missed the new year specials. 6 weeks of bootcamp for $100 ($299 value) only until Feb 6th. http://www.facebook.com/pages/Dempseys-Resolution-Fitness/136864169122?sk=app_115119328510154

Hang in there! You can do it. Come see me and lets get it started.
Eric
Dempsey's Resolution Fitness

Join Us For The Centered Mind Wellness Class

Everyone is invited to the Centered Mind Wellness Class on Saturday, Jan 28th at 2pm. De-stress, relax, refresh and calm your mind and body. Cost is $10. RSVP on the event page if interested. Also if you want to attend -invite your friends. Join us for a one hour meditation and breathing class. This unique hybrid program uses methods from yoga, chi kung and martial arts. Standing, seated and lying postures will be taught in conjunction with breathing techniques.

Event Page: http://www.facebook.com/events/287532894637042/?context=create#!/events/287532894637042/

Eric
Dempsey's Resolution Fitness

2 weeks left to start changing your life!

You only have 12 days left to take advantage of my new year's specials. Killer deals that will kickstart you on a journey that will change your life. Try a lifestyle changing, fun, exciting and proven program that is different from the rest, challenging, empowering, full of variety and value, that produces amazing results in both body composition and performance. Message me for info. Don't delay, time is running out.

Eric

Dempsey's Resolution Fitness

Weight Loss Can Cause Bone Mass Loss

Traditional mainstream weight loss without a deliberate emphasis of fat loss bring numerous unhealthy side effects with it. One of the big health issues is with bone health. In addition to the majority of weight lost by traditional methods being from lean body mass, your bone health suffers as much as your muscles do. 

Here are some new terms for you to learn: Weight cycling is the repeated loss and regain of body weight, and occurs frequently in obese and overweight men and women in their attempts to lose weight and maintain a lower body weight. Weight cycling may also occur in men and women of normal body weight or in those with eating disorders such as anorexia nervosa. The goal of intentional weight loss is to reduce fat mass, but there is typically an accompanying unwanted loss of lean body mass, including bone mass.

Next is Osteopenia which is a condition where bone mineral density is lower than normal. It is considered by many doctors to be a precursor to osteoporosis. Sarcopenia is the loss of lean body mass. Together, these two conditions are the real results of traditional weight loss. None of it is good for you.

Overweight dieters who cut calories but don't exercise lose more than weight -- they lose bone mass.

That finding comes from a study by Dennis T. Villareal, MD, and colleagues at Washington University in St. Louis.

Your bones give your body its shape, help you move, and support your body. Your bones also help protect your heart, lungs, and brain. Even though your bones feel hard and rigid, bones are living tissues that are constantly rebuilding themselves during your life.

After about age 30, you can start to lose bone faster than your body makes bone, which makes your bones weaker and more likely to break. Add chronic weight loss and dieting to the mix and your bones are even more at risk.

If you just cut calories -- and don't exercise -- you harm your bones two ways. You may cut nutrients needed to maintain strong bones, and you don't stimulate bone growth.

People who have had gastric bypass surgery or other bariatric weight-loss surgery have an even higher increased risk of breaking bones than previously found. These study findings will be presented Tuesday at The Endocrine Society's 93rd Annual Meeting in Boston.

During weight loss through calorie-restricted diets, bones are being remodeled - breaking down old bone and forming new bone - at an accelerated rate. At the same time, bone density is decreasing, causing increased fragility. In a new study, a University of Missouri researcher and collaborators at the University of Kansas found that the potentially harmful effects of weight loss on bone persist during weight maintenance following moderate weight loss. 

Weight loss also changes your metabolism and hormone levels. The effects of weight loss on your hormones impacts your bone health. With weight loss, your cortisol levels rise which causes you to not only produce and store more body fat but you also become more catabolic, losing more lean body mass and bone mass. Estrogen levels can rise causing more fat storage and testosterone, IGF-1 and HGH levels can fall. All of these hormone fluctuations cause increased fat production, fat storage and lean body mass and bone mass loss.

The bottom line is that weight loss without fat loss is unhealthy. You should focus on losing fat and building and maintaining your lean body mass and bone mass regardless of what a scale reads. A good nutrition plan and exercise program combined with a healthy lifestyle will keep you lean, strong and healthy. 

References:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2435639/

http://www.breastcancer.org/tips/bone_health/loss.jsp

http://www.webmd.com/osteoporosis/news/20061211/bone-loss-can-be-effected-by-weight-loss

http://www.sciencedaily.com/releases/2008/07/080728193227.htm

http://www.reuters.com/article/2008/08/07/us-weight-bone-idUSCOL75928020080807

http://www.nutritionandmetabolism.com/content/5/1/34

http://www.womenfitness.net/estrogen_progesterone_factor_in_weight_gain_vs_loss.htm

Eric
Dempsey's Resolution Fitness