Ryan's Saga of Strength & Conditioning Continues

Using the old saying "that which does not kill you, makes you stronger" Ryan completed another grueling workout. Yes, the neighbors stare in disbelief and scratch their heads and some kids asked us questions. It's the simple fear of the unknown. They don't understand. But thats ok.
Tonight's workout consisted of the tire and some ropes. Watch as Ryan employes the tire and ropes for another underground bone crusher.

The Tire Jump with pushup

Kicks over the tire

Alternating Rope Swings

Tire rope pull

Tire Overhead Squat

Tire Throw

Fat Loss Honor Roll

This weeks Fat Loss Honor Roll as of 29 AUG 08:

Patti lost 4% Bodyfat

Kara lost 1.6% Bodyfat

Great Job Ladies!!!!!!

We had alot of people break even this week, which is good. A few people went up a bit, but not by much, due to different reasons. Remember that you guys are making more progress week by week than most dieters make in months, because you are doing it the healthy way.
Keep at it. You guys are doing a great job!!

Kung Fu Fitness

Practicing martial arts techniques is a total body and cardio workout. It has the added value of refining your self defense skills. I offer private, semi-private and small group Kung Fu Fitness & self defense sessions as part of my fitness programs. If you are interested in learning basic martial arts techniques as a good fat burning workout with self defense value, let me know.

Here are a couple of videos showing my old broken ass trying to maintain some martial art skills while getting in a good workout. It is a smoker but it is fun. I'm not as flexible or as fast as I was in the old days, nor is my form anywhere near as good as it used to be but I try to maintain what I can.

Underground Strength Coach

Zach Even-Esh is the man. His methods are where I get many of my training ideas from. Old school, brutal effectiveness combined with research based programming. Check it out.

Modified Plank - What's your time?

Hi Everyone,
I want to have you all start working more on your core stabilization and strength. If you can't hold the modified plank as pictured above for at least 1 minute, then you have to keep working on it. 1 minute on the modified plank is a good measure of core strength for women and 2 minutes is good for men. Today Kara finally got the modified plank for 1 minute which is a dramatic increase in core strength for her. Great Job Kara!!!!! Also, one of my new clients, Ansuya, did 4 sets of 1 minute on the modified plank with little difficulty and she is much the senior to everyone else. Great work Ansuya!!!!! Another client, Angelica, recently had a baby, and she did 1 minute 20 seconds, on her first try since coming back to training with me after her maternity leave. Great job Angelica!!!!!!!!!! So what is your time? If you are not at 1 minute yet, not to worry, you just need to keep at it. The modified plank uses all of your core muscles to stabilize your body and is one of the best core exercises to do. Combined with the modified side plank, the modified plank will get your core strong so that when you try to do more difficult movements with greater weight, you will be more successful. Keep working on it and let's try to get everyone up to 1 minute.

Results of a new study

Today they released the results of a new study -- the
conclusion? People can be over fat and healthy or thin
and unhealthy. Nothing shocking here, but this often
confuses people who immediately associate either body
type with health (or lack of).

We know from earlier data that those who exercise are
healthier -- regardless of body weight. Now, with that
said, being overweight/overfat still puts men and women at
a higher risk for disease, such as diabetes, heart disease,
osteoarthritis, cancer, and much more. However, at the same
time, when people exercise, they decrease their risk for
these diseases. The goal, then, should be to exercise, but
also monitor nutrition intake to maintain the healthiest
body weight possible.

It's also important to note that being thin does not
necessarily equate to health. We often hear how so and so
can eat anything they want, yet not gain a pound. And this
shows how important it is to rely on more than just what the
scale says! Although you can't see the inside of your body,
your heart and all your organs will ultimately suffer if you
load your body up with sugar, trans fat, and other processed
ingredients. It is like saying that smoking is not bad for
you because you can't actually see what that is doing to
your lungs.

Every person, regardless of body weight, needs to
practice nutrition fundamentals:

1. Eat at MINIMUM of 5 servings of fruits and vegetables
each day.
2. Eat breakfast every single day.
3. Drink plenty of water.
4. Avoid sugar and refined carbohydrates, like white flour,
white breads, etc.
5. Include a lean protein with each meal
6. Choose quality fats -- raw nuts, avocado, fish, egg yolks,
etc.
7. Eliminate trans fat from the diet.
8. Limit intake of saturated fat.
If you want to learn more tips, strategies, and techniques
on how to make the absolute smartest nutrition decisions in
the grocery store, http://mealplans101.com can guide you
and give you the answers you need for ultimate success!!


Yours in health


Jayson Hunter RD, CSCS
Chris Mohr RD, PhD

He Wanted To Fly Blackhawks: A Former Client's Success Story

People ask me why I do what I do for a living. I spent the better part of the last twenty five years practicing different ways to kill people. Now that I'm retired, I decided that I wanted to focus on a specific area of my experience that actually made me happy and gave me some satisfaction.

That area is health and fitness. Physical fitness training and Exercise has been the one constant in my life that has never failed me. So now I help people get healthy and fit and I do it because I love it and it makes me happy. I damn sure ain't getting rich so it is not about the money. It's about doing something that you love.

Awhile back, I had a highly motivated Army Staff Segeant ( Carey ) come to me and he requested that I get him in shape to face his next big challenge. He was heading off to the warrant officer candidate school, survival training, and helicopter flight school to become a helicopter pilot. So I said HELL YEAH, LETS DO IT !!!
We began training a couple times a week and I helped him with a fitness plan and nutrition plan. He followed the plan and attended the brutal training sessions with me until he had to leave for school. He ended up training with me for about 3 months. He got in real good shape through brutal training and nutrition. Then he was off to school.

Carey successfully completed all of his courses and recently told me that he was selected to fly UH-60 Blackhawks which is what he wanted. His road was long and arduous but he prevailed over the obstacles and hardships that stood before him. I want to share a recent email exchange between us.

"Email Conversation"

Hey Man,
I just wanted to congratulate you on getting blackhawks. I remember when we were training and it was all still just a goal for you. Now, you have done it. A true success story where you forged your spirit through the iron of your will. The hard training we did paid off in full.
Eric

Brother, that means a lot. Now that I'm waiting for a school date, it's time to become a gym rat again. Since last March my days started at 0400 and usually ended between 22-2300. I definitely credit you to my success. If you hadn't kicked my ass into shape, I wouldn't have gotten through the door. There's a lot of younger guys going through the course, so I've got to work a little harder at everything, but it's definitely a cooler life than what I had before. I still check your websites and I'm happy about all your new clients and success stories. Before I head outta here I'll try to make a trip up your way. Thanks, man, you gave the foundation and motivation to get this done. Carey

So now Carey is a warrant officer and will complete his flight training to become a successful Blackhawk pilot, doing great things for God and Country. This is why I do what I do.

Here is Carey's testimonial

Each one of my clients are just as important to me. I know without a doubt that what I tell you and have you do will work. All you have to do is follow the plan. Believe in yourself, train hard, eat right and you will succeed. Shoot for the moon and even if you fall short, you will still land among the stars.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

New Weekly Fat Loss Honor Roll

Hi Everyone,
You guys have been working hard to build muscle and burn fat during your fitness journey. I want to recognize your accomplishments and give you something extra to strive for. So a new goal to help you is for you to make the weekly fat loss honor roll by losing some bodyfat each week. If you break even or go up, you don't make the list. This is the first one so it doesn't take into account all of the accomplishments you have made to date. That's ok. This will cover the new achievements.

WEEKLY FAT LOSS HONOR ROLL 22 AUG 08

AIMEE LOST 5.8 % BODYFAT
SHELLEY LOST 2.2 % BODYFAT
PATTI LOST 1.8 % BODYFAT
RYAN LOST .64% BODYFAT

KELLY LOST 3.3 % BODYFAT FROM LAST WEEK (She is out of training for awhile due to travel)

Great job everyone !!!! Keep it up and lets try to get even better numbers next week. If you didn't make the honor roll this week, work on it and get your name on the list next week. Plenty of time to burn the fat. You can do it.

Ryan's Beatings Continue

Hi Everyone,
Here are some more torture clips of Ryan developing his intestinal fortitude. He did another killer workout. He will lead the assault element that will finally take down the evil empire of the Krispy Kreme and their ally, the Golden Donut. These clips are of the second half of his workout where he did 4 sets of max reps/time on the modified plank, pullups, dips, and the windshield wiper holding a 50lbs sandbag overhead. He had already completed 4 sets of bench press, knee raises, romanian deadlifts and back extensions. A truly bone crushing workout worthy of praise.
Check it out.

Modified Plank - 1st set was over two minutes.

Close Grip Pullups

Wind Shield Wipers holding a 50lb sand bag overhead

Dips

Women's Bench Press Club

Hi everyone,

Hope you had a great weekend. I just had to announce a new member to the women's bench press club. Kara successfully benched one rep of 115lbs, 120lbs, and 125lbs today earning her spot in the 125lbs club. She'll get a t-shirt and certificate. Great job Kara!!!! She was stuck at 115lbs for awhile and then she got fed up with it and did something to break through the plateau. Oh yeah, she ate more protein, using protein shakes as the in between meals when she was busy.

So Kara joins the list

125lbs Bench Press Club Members

1. April

2. Leah

3. Miriam

4. Kara

Also kudos to all of my active clients who have lost bodyfat in the past two weeks. Just about all of my active clients have made some degree of weight / fat loss in the last two weeks and it was the first time everyone has done it at the same time. Keep at it and don't stop. Great work!!

So if you haven't had any recent fat loss or improvements in your workouts, then you need to start eating correctly. -Today, rather than next year.

Make it happen,

Take care,

Eric

Ryan's Friday Workout

Hi Everyone,




Old school, outside training in the front yard. Yes, the neighbors think we or at least me, need to see the doctor. I say, they can think what they want, as they take their fat, weak asses to golden donut. Ryan did an awesome workout today. It was a Tabata workout with four stations. The kettlebell renegade row with pushup, the prowler push, the tire smash w/ 16lb sledge, and the lateral jump. He did the full 20 minutes - great job. Total body strength work with massive HIIT EPOC calorie burn. Check out the videos from his first set.

The KB Renegade Row with pushup is a crusher and then the prowler takes you to a new level of pain.

Ryan broke my tire support logs, he's always knocking my tire down. but that's what it's for. He makes it look easy but that sledge hammer gets real heavy, real quick, plus the cardio aspect is tough.

And after all that, the lateral jump is a finishing blow. Total body destruction and lung searing cardio. Blasting fat and building muscle. Ryan did the whole 20 minute Tabata drill using this training complex. Of course, Ryan immediately has a serving of Cell tech and a protein powder for his post workout drinks for maximum benefit. After doing all this work, it would be insane not to have a post workout nutrition plan. Ryan is a good example of what I mean by Train Hard & Eat Right. Great Job Ryan!!

This is the level of intensity required to burn Fat and build muscle. Its not easy. How bad do you want that hard body? Not for the weak or faint hearted. Yes, you can do it. Believe in yourself. Take action. Make it happen. Now it's your turn. Are you ready?

300lbs BENCH PRESS CLUB

I'm not the strongest guy in the world and with my many Army induced injuries, I'm lucky I'm able to lift anything. I strongly believe the only thing keeping me together is my continual resistance training. That is why over the last 27yrs, I have become a proponent of being strong. Not the strongest, but the strongest you can be. For me 300lbs-325lbs on the bench is where I'm usually at year round. It keeps me healthy and able to keep moving. You need to find out what your personal gauge for your health and fitness is. That way you will always know where you stand, fitness wise. Anyway here is a video of my old ass, doing 2 reps with 300lbs, unassisted and with no spotter or lift off. No, it's not the recommended technique to do maximal lifts alone, but you gotta know your limits and train to the edge so you can look down without falling off. Have a great weekend and be safe.
Train hard and eat right.
Eric

Lifetime Fat Loss
By Mike Roussell Phd(c)

This past weekend I got to catch up with a friend (Jack) whom I hadn’t seen in several months. Like most people Jack hadn’t really changed in appearance since the last time we saw each other (around the 1st of the year). Jack and I talked for a while about stuff (Mario Kart for the Nintendo Wii, the increasing price of corn, how summer TV is really bad, you know the usual) then as many of my conversations seem to go Jack started asking me about nutrition and fat loss.

Basically Jack was pretty frustrated. He said that he had been dieting for “as long as I can remember” but somehow he still had 15lbs to lose. Some further interrogation (okay I wasn’t interrogating my friend) Jack ‘fessed up that while he was a lifetime dieter his compliance to his fat loss diet was pretty bad.

This resulted in something that I find with a lot of people. Because Jack was supposed to be “dieting” he would never feel like he could enjoy non-clean foods or foods in normal/larger quantities, so he’d feel guilty when he ate them, get discouraged, fall off the wagon, wait until Monday, and start dieting again.

This cycle would repeat week after week, month after month. The end result was Jack wasn’t losing the weight he wanted and he was burnt out and discouraged because he felt like he had been dieting forever and not getting anywhere. * Have you found yourself in this situation?* Do you find yourself in this situation?

The best cure for the lifetime dieter that I have found is an all out blitz. Jack has been getting lost in 12 week fat loss programs, so shorter (and more extreme) program is better for him. I told Jack about Warp Speed Fat Loss and explained that there were a couple rules he needed to follow if he was going to do the program.
1. No Cheating - He needed to stick to the diet 100%
2. No Skipping Workouts - There are only 24 workouts so he has to do everyone
3. Completed Focused Effort - No training for a marathon, spinning classes 3x a week, etc. All his efforts needed to be focused on losing as much weight as fast as possible.
4. He Had To Let People Know - Tell people about what he was doing would put the pressure on Jack to really make the 28 days fat loss sprint work. 28 days isn’t that long and if he told friends and coworkers they were sure to check in with him to see how he did (plus most people would assume that losing 15lbs in 3-4 weeks isn’t possible so they would be intrigued enough to find out what happened). He agreed that rapid weight loss was what he needed to end his lifetime of dieting, he agreed to my 4 stipulations, and he started Warp Speed Fat Loss on Monday.

Now, have you been dieting forever?
If you are tired of 12 week diets and just want to get the weight off and get it over with then check out the complete rapid weight loss system I put together with expert trainer Alwyn Cosgrove at www.WarpSpeedFatLoss.com.

But you need to agree to the above 4 rules too.
The time to end a lifetime of dieting is now and you deserve to be in the best shape of your life.
Let’s make that happen together.

About the Author/More Info:Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit www.WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Jungle Gym System

The jungle gym system is a tubular nylon strap with handles and foot loops on each end for field expedient exercise. You can do numerous types of exercise and the great thing is that its all hard. Total core stabilization is required to do anything with this so it is core training at its finest. The army has started to purchase a more expensive but identical system called the TRX which runs for about 200.00. It has tactical colors and a bag full of neat bells and whistles. But it basically is the same exact thing as the jungle gym without the name brand label. The jungle gym goes for about 50.00 and it comes with a DVD showing you how to kick your own ass with it. So whether you go with expensive and name brand or the no name economy model, both systems are awesome and extremely effective. You can do almost anything with these systems.
And they are super portable for travel, attached to a door, tree limb, playground, Humvee, Tank, staircase, squat rack, etc... Just throw it in your bag or ruck and move out sharply. Those of you who have already tried it out, you know the power of the dark side. - Because you gotta use the force Luke, just to keep your ass in the air.

Links:

Jungle Gym: http://www.monkeybargym.com/cart/index.php?main_page=product_info&cPath=26&products_id=14&zenid=f339947844e918dff240ce56d4992c48

TRX: http://www.fitnessanywhere.com/page/000-94127/PROD/FTKMG

Here is the jungle gym kicking my butt at the home studio - enjoy!!!

Protein Shakes

Hi Everyone,
I had some people ask about what types of protein shakes should they use. So here I show you two different brands of sustained release protein powders. You need to find the kind that you like and will actually drink. Most don't taste great but some do. You should strive to get your protein from organic, whole food sources like eggs, fish, poultry, and lean meats. But that can be easier said than done. So instead of going without and suffering the catabolic effects, you can supplement your meal plan with protein drinks. This can make or break your fat loss / muscle building efforts. Many clients have made significant progress simply by adding one or two protein drinks to their meal plans per day. The bottom line is that you have to be compliant with your nutrition / meal plan in order to make progress. So continue to strive to follow the basics and try different things to see what you like. Check it out and let me know what kinds of protein drinks you have found that work for you.
Train Hard & Eat Right
Eric

A Quick & Healthy Meal

Here is a quick meal that requires no preparation. This is what I actually eat like most of the time. I'm lazy so its easy to pull out and provides everything you need. You can put different foods in the mix for variety. It's just an example of what you can do. Don't say I can't, figure out how you are going to do it. Let me know what you think.

The prowler weight sled. Fat burning, lower body workout.
Keep up the great work everyone, Thanks for the blog comments, add your comment to help a fellow fat burner out.
Take care,
Eric

Protein Cereal

I finished this cereal this morning and it was pretty good. I recommend limiting these types of carbs to the morning and not eating any huge amounts. A 1/4 cup has 5g protein and 16g carbs. Has anyone tried any other types of protein cereals?

SledgeHammer Tire Smash

Hi Everyone,

Here is a video overview of the Tire smash at the home studio. Let me know what you think.

Eric

Client Forum #1

Hi Everyone,

Welcome to the Dempsey's Resolution Fitness Client Blog Forum. This is where we will talk about controversial issues and interact with each other to support, help and motivate each other during our fat loss and fitness journey. Please participate because you all have an experience and viewpoint to share.

To start it off: What is the hardest part of your fitness program - the exercise or the nutrition plan? I'm gonna say nutrition plan cause you guys all do some killer workouts. What do you think?

Give me your honest view and be polite please.
Thanks guys,
Eric