Hi Everyone,
Have a great weekend. Here are some updates for you.
----------------------------------------------------------------------------------------------------------------------
Bootcamp at Smith Fitness Center
The girls from the Current June bootcamp have been doing a great job. They have one more week before we see who wins the June Fat Loss Challenge.
Today, Gretchen and I conducted an interview, for a promo article for the July bootcamp, at Smith Fitness Center, with a journalist from the Bayonet Newspaper. The journalist is actually going to go through the bootcamp in July, blog about it during and then write an article afterwards. She is going to take pictures of the current bootcamp in action during Tuesday's workout. The bootcamp at smith is reoccurring monthly and will change to 3 times a week in the fall. Incentives will apply to all, so win the fat loss challenge and get the next month free or bring a friend and get half off the next month - bring two friends and get the next month free.
-------------------------------------------------------------------------------------------------------------------
Congrats to Latonya!! She is a new mom to be in her 1st trimester now, so we have transitioned to prenatal training. Staying fit and eating good is critical during pregnancy. If you have any girlfriends who are pregnant and need help staying in shape during all three trimesters, send them my way and I can train them at smith or at the house.
-------------------------------------------------------------------------------------------------------------------
Welcome Ricky ! - he joined the home crew and started training this week.
-------------------------------------------------------------------------------------------------------------------
New Blog Post - another quick meal of the week. Check it out at the Blog - Leave comments and tell me what you think.
-------------------------------------------------------------------------------------------------------------------
Why we do metabolic resistance training as the cornerstone of the workouts:
Here is one of many studies that explains the benefits of EPOC.
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.
Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you're still burning more calories (without training) at midnight on Tuesday.
-------------------------------------------------------------------------------------------------------------------
Do you use facebook or twitter? If you want more frequent fitness updates and info, link up with me on those sites too. Eric Dempsey on facebook and ericd6 on twitter.
-------------------------------------------------------------------------------------------------------------------
If you are interested in the warp speed fat loss program, I offer it in two ways. 1) i take you through it personally for 28 days or 2) you can do it yourself in 28 days. The program is complete and is a blueprint for success. Remember that this is a 28 day program to jumpstart your progress or break a plateau. It is very similar to my standard program but it uses low calories and carb cycling for rapid short term results. You can check it out here:
------------------------------------------------------------------------------------------------------------------
Your success depends on how close you can follow the three phases of my proven program:
Metabolic resistance training (what you do with me during our sessions), Targeted fat loss cardio / high intensity interval training that you do in between sessions and the nutrition plan.
--------------------------------------------------------------------------------------------------------------------- Remember to do your cardio in between sessions.
Here is the targeted fat loss cardio routine again: This plan mobilizes, transports and oxidizes fat.
| 
