Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage
So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
How to Avoid Over-training to Maximize Muscle Growth
By Vince DelMonte


Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage
So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.
How to Avoid Over-training to Maximize Muscle Growth
By Vince DelMonte


Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.
Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.
This couldn't be any further from the truth however...
Training too much, or at too high of an intensity will lead to over-training.
Now this doesn't mean you don't have to put plenty of effort in to see some decent results... Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.
The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders
First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.
The Effects of Over-training on the Nervous System
Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:
• Higher resting heart rate
• Weak appetite
• High blood pressure
• Weight loss
• Trouble sleeping
• Increased metabolic rate
• Irritability
• Early onset of fatigue
If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.
The Effects of Over-training on Hormone Levels
Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.
Over-training has been show to:
• Decrease testosterone levels
• Decrease thyroxine levels
• Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.
The Effects of Over-training on the Immune System
perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.
Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.
The Effects of Over-training on the Metabolic System
Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:
• Micro tears in the muscle
• Chronically depleted glycogen levels
• Slow, weak muscle contractions
• Depleted creatine phosphate stores
• Excessive accumulation of lactic acid
• Extreme DOMS (delayed onset muscle soreness)
• Tendon and connective tissue damage
So you must get the point by now... Over-training effects the entire body, and can seriously impact the results of your muscle building program.
Now let's take a look at the different types of over-training, and what we can do to prevent it.
Is it Worse to Over-Train With Cardio or Weight Training?
Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.
Here are some of the reasons why:
• In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!
• Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.
• It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.
I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.
The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.
How do I Determine if I'm Over-training?
Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.
If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.
Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.
Has your physical performance improved compared to your last workout?
For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?
n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.
Correct Training Volume
Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.
You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.
This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.
As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!
There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.
Proper Nutrition
Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.
Here are some dietary recommendations that will limit the chance of over-training:
• Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
• Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
• Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
• Have the largest meal of the day within an hour after your workout. Do this every single workout!
• Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
• Eat every 2-3 hours to ensure that your body remains in an anabolic state.
• Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.
Rest & Recovery
Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

By Vince DelMonte


While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.
Increased Bone Density

Weight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain
The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now, with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.
Now, think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your diet, this simply will not happen.
So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result. Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.
When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this exercise pass you by any longer.

Protein Powder, The Skinny Guy's Guide To Protein Powder

By Vince DelMonte

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

This article is not meant for you if you want to learn the science behind the ion-exchanged, cross-mutaed, isotopically labeled protein tracers - blah blah blah. In this article, I will strip away all the hype, science, and confusion that surrounds protein powder. By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the next time you visit the sport nutrition store. No more 2-hour shopping trips for protein powder because you don't really have a clue what to look for!

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Don't get me wrong, though. Protein powders are still supplements in my book. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

Most of your dietary protein should come from meat, fish, poultry and eggs. However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals. To some this might even sound like it's going 'overboard' and I would not disagree.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you're not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Does protein powder really work and are they healthy?

I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscular or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.' You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise. Protein also:
• Supports red blood cell production
• Boosts your immune system
• Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It's interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup. Make sure that the product is made from a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create. Do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation. And then make a decision and take responsibility!

In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, "How much pure protein do I need to achieve my goals?"

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

I do not recommend protein powder do be used for meal replacements for more than two meals. Here is what a typical day might look like:

Meal 1 (breakfast) - whole food

Meal 2 (mid morning) - liquid protein meal

Meal 3 (lunch) - whole food

Meal 4 (mid afternoon) whole food

Meal 5 (pre and post workout) liquid protein meal

Meal 6 (dinner) whole food

Meal 7 (before bed) whole food

What kind of protein powder should I use?

Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose:

WHEY PROTEIN makes up 20% of total milk protein. Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout. These would be considered the phase in the day where you need energy the most and when your body is in anabolic state.

CASEIN PROTEIN makes up 80% of total milk protein. Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides. Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.

SOY PROTEIN is the most controversial of all protein types. While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations. BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED.

Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, whey protein isolate, egg protein, casein protein, and soy protein.

Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after a workout.

Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.
Whey Protein Versus Whey Isolate:

Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.

Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate. However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.
SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.

You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.

Conclusion

I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.

6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte


Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte


Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.

Ab Exercises - The Best Ab Exercises

By Vince DelMonte


When it comes to getting a solid six pack, doing the right ab exercises is crucial. You can spend hours doing needless sit-ups that aren't really going to have all that much benefit, much to your disappointment. Taking the time to choose smart ab exercises will save you not only gym time, but a great deal of frustration as well. In this article we will discuss the best lower ab exercises and the best home ab exercises as well.
The best movements for the abdominal muscles are going to be ones that reduce your overall stability. The reason for this is because this will require all your muscle tissues, even the ones deep within the core, to contract in order to maintain balance. When you perform regular sit-ups, for example, they are really only going to target the more superficial muscles; one that will still help, but not get you near the results you could be seeing.
So what ab exercises are ones that reduce your balance?
Basically, anything done on an unstable surface is going to get the job done. This would include movements such as walking across a balance beam, performing one leg squats, one arm shoulder presses, or bent over dumbbell rows standing on one leg and of course, utilizing an exercise ball for any laying abdominal movement you perform. Working on a BOSU ball and stability ball ab exercises are also excellent options. As long as you have a set of free weights and stability ball then these would qualify as your best home ab exercises as well.
By far the most effective lower ab exercises are hanging leg raises while you use your lower abs to rotate your pelvis which is the secret to performing this effectively. Lying leg raises, lying leg raises on a 45 degree incline and cable crunches are also rock hard ab exercises.
Another area you might want to venture into with your ab exercises are those that utilize heavy weights.
While this will not necessarily get you 'cut' so that all your individual muscles are showing - that takes having low levels of body fat, what weighted movements will do is help further build the muscle tissue and make your abs "pop".
The more muscle mass you have, the faster your metabolic rate will then be, so in an indirect way, that could in fact help you burn off excess body fat.
Furthermore, doing weighted movements will also increase your strength greatly, reducing the risk of injuries from any other type of exercise you may attempt. Weighted ball crunches with a stability ball on your chest is my favorite home ab exercises.
When choosing when to perform your ab exercises, if you are looking for performance, do them on a separate day from all your other work. Just like any muscle group, you want to be fresh when you do them.
If, on the other hand, you are more just doing them to help build some strength, but more to round out your exercise program, then you should be doing them at the end of your workout session. This will prevent them from fatiguing early, because they are going to be predominately used in all the other lifts you perform (heavy squats for example).
In many cases this rule can be bent though. For example, if a client comes to me and their abs are the weakest muscle group then performing them at the end of the workout makes no sense because they will be pre fatigued from the workout and you will not be able to train them as intensely so prioritizing your abs at the start of the workout can become the exception in this case.
So, next time you are creating your workout and are picking out ab exercises, keep these points in mind. Having good dedication to performing these exercises on a regular basis and then following a clean diet based around raw vegetables and proteins are the two main components to developing that six-pack you're hoping for.

Ab workouts - Finding The Best Ab Workouts

By Vince DelMonte


When trying to achieve the illusive six pack, it' easy to get confused by all the "best ab workouts" available. You'll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.
The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, "This is easy, I'm not going to change unless you give me a new reason to adapt."
Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.
Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like "front planks" and "side planks" should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.
The best ab workouts to make your abs "pop" would be a variety of weighted movements. I'm sure you've skinny guys with a flat stomach but no "eye popping" abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.
During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be "crunching" your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.
The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.
One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.
Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.
Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it's own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you'll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don't agree with this and if you're abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.
Incorporating a specific ab workout is only a small part of the battle - diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.
Ab workouts - Finding The Best Ab Workouts

By Vince DelMonte


When trying to achieve the illusive six pack, it' easy to get confused by all the "best ab workouts" available. You'll likely notice that there a multitude of ab workouts to choose one, so deciphering which ones will work the best can be tricky.
The thing to remember is that whenever you are trying to work your core, everything works, for a certain period of time. Everything from high reps, low reps, weighted work, bodyweight work, stability ball exercises, and BOSU ball exercises - it all works until your body adapts and says, "This is easy, I'm not going to change unless you give me a new reason to adapt."
Your ab training should be progressed from stable floor work with your body weight to a unstable surface with weighted work. Progressing to movements that will reduce your base of support as much as possible are the best ab workouts because they will call into play all the muscles within the core, especially those really deep that stable floor work can not target.
Such examples of floor ab exercises that would do this would be crunches, sit ups and leg raises. Eventually you want to do these same exercises against gravity, then a load and then on unstable surface like a stability ball. Body weight exercises like "front planks" and "side planks" should be the foundation of a core program and progressed to one arm planks in the frontal and side planes and then eventually on a stability ball or BOSU ball for further recruitment.
The best ab workouts to make your abs "pop" would be a variety of weighted movements. I'm sure you've skinny guys with a flat stomach but no "eye popping" abs, which is because they have not developed the actual abdominal muscle, just like every other body part. Part of getting nicely chiseled abs is going to be developing the muscles underneath the fat, and weighted ab crunches with cables or on a stability ball with a heavy dumbbell will do this best.
During all your ab workouts be sure to get a full stretch during the eccentric phase of your ab exercises. Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be "crunching" your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.
The one weighted exercise you will not find in my programs is weighted side bends, as this could make you look wider in the waste, distracting from creating a lean image.
One concerning question most people have is regarding lower ab workouts, typically the most troubling spot. Yes, hip flexion (emphasis more so on lower abs) is important to perform and should be done first in the workout but the reality of the matter is that you cannot specifically separate your abs into upper and lower components. Whenever you perform any type of ab movement you should automatically be focusing on working both the upper and lower portion at the same time.
Good exercise to definitely direct a little more force into the lower area would be the progression of lying leg raises, lying leg raises on a incline and eventually hanging leg raises fully vertical. Lying leg raises on a stability pull is also an extremely challenging and advanced exercise to create razor sharp abdominals.
Finally, the last thing to consider is when you are going to perform your ab workout is training frequency. Again, generally speaking, the more the better assuming your abdominals have recovered. Whether you want to perform it at the end of your workout, before your workout, during your workout or on a day of it's own is up to you. My ab workouts incorporate all methods depending on if you are a beginner, intermediate or advanced. Some theories of that warn you not to start with abs is because abs work as a synergistic muscle for so many of the other exercises you'll do, if you pre-fatigue them before the start of the workout, you may not progress as much during the rest of your workout. I don't agree with this and if you're abs are your weakest link then they should be given first priority when you are the most fresh, the start of your workout.
Incorporating a specific ab workout is only a small part of the battle - diet, lifestyle and overall caloric expenditure through weight training and cardio are the true building blocks to creating a sexy and desired mid section.

Hoodia - Does Hoodia Really Work For Fat Loss?

By Vince DelMonte


If you are anxious to get fat loss going, you've likely looked into the diet supplement, hoodia. Hoodia gordonii is a plant that was used in South African many years ago by hunters who would need to go for long durations of time without food and grows very slowly in harsh conditions and needs to be harvested for four to five years before it's ready.
But how well does Hoodia really work for fat loss? Many people turn to hoodia thinking it is the answer to all their prayers. Never hungry? Sounds like a dietary dream. After all, following a diet should be easy if you never have any feelings of hunger, shouldn't it?
Unfortunately, it isn't so simple.
First off, if you are a trying to get a lean, sexy midsection, not eating is the last thing you want to be doing. Sure, you definitely will need to eat less in order to lose body fat, but if you aren't eating enough, you'll actually just lose muscle rather than body fat. Since muscle tissue is your calorie burning engine, destroying it would be counterproductive to getting the results you want.
Who wants a slower metabolism at the end of the day? That'll just make further fat loss next to impossible.
If hoodia is affecting your natural hunger signals, it will be hard to get in the foods that you do need - the foods that will work with your body to lose the body fat while still keeping muscle tissue intact.
Secondly, you must understand that hoodia is not a thoroughly tested product and cannot be deemed safe. If you take enough of it, it can actually damage your metabolism, causing a variety of thyroid issues that will be stuck with you into the future. While fat loss and getting abs is important, you must do it a healthy way so that you don't do anything disrupting to your health.
Finally, hoodia diet pills are by no means a proper method to losing abdominal fat. In order to lose abdominal fat, you're going to have to find a method that will be sustainable over the long term. If you think that you're just going to skip eating for the years to come, you are very mistaken. You will not get the proper nutrients you need to sustain life, therefore, to put it bluntly, using hoodia as a means to help you maintain fat loss could very well put you in the hospital with severe malnutrition.
What you need is a diet that supplies all the nutrients you need, while still being affective with stomach fat loss. Then, you'll also need to make sure this diet is something you can work into your lifestyle so that your abs aren't going to be just covered up by more body fat again once you move off the diet.
The more time you waste chasing after gimmicky supplements that only hurt you in the long run, the more time you spend without the results you are after.
Hoodia - Does Hoodia Really Work For Fat Loss?

By Vince DelMonte


If you are anxious to get fat loss going, you've likely looked into the diet supplement, hoodia. Hoodia gordonii is a plant that was used in South African many years ago by hunters who would need to go for long durations of time without food and grows very slowly in harsh conditions and needs to be harvested for four to five years before it's ready.
But how well does Hoodia really work for fat loss? Many people turn to hoodia thinking it is the answer to all their prayers. Never hungry? Sounds like a dietary dream. After all, following a diet should be easy if you never have any feelings of hunger, shouldn't it?
Unfortunately, it isn't so simple.
First off, if you are a trying to get a lean, sexy midsection, not eating is the last thing you want to be doing. Sure, you definitely will need to eat less in order to lose body fat, but if you aren't eating enough, you'll actually just lose muscle rather than body fat. Since muscle tissue is your calorie burning engine, destroying it would be counterproductive to getting the results you want.
Who wants a slower metabolism at the end of the day? That'll just make further fat loss next to impossible.
If hoodia is affecting your natural hunger signals, it will be hard to get in the foods that you do need - the foods that will work with your body to lose the body fat while still keeping muscle tissue intact.
Secondly, you must understand that hoodia is not a thoroughly tested product and cannot be deemed safe. If you take enough of it, it can actually damage your metabolism, causing a variety of thyroid issues that will be stuck with you into the future. While fat loss and getting abs is important, you must do it a healthy way so that you don't do anything disrupting to your health.
Finally, hoodia diet pills are by no means a proper method to losing abdominal fat. In order to lose abdominal fat, you're going to have to find a method that will be sustainable over the long term. If you think that you're just going to skip eating for the years to come, you are very mistaken. You will not get the proper nutrients you need to sustain life, therefore, to put it bluntly, using hoodia as a means to help you maintain fat loss could very well put you in the hospital with severe malnutrition.
What you need is a diet that supplies all the nutrients you need, while still being affective with stomach fat loss. Then, you'll also need to make sure this diet is something you can work into your lifestyle so that your abs aren't going to be just covered up by more body fat again once you move off the diet.
The more time you waste chasing after gimmicky supplements that only hurt you in the long run, the more time you spend without the results you are after.

Lose Belly Fat - How To Lose Belly Fat

By Vince DelMonte


Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time. Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.
The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.
You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.
As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.
In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.
First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.
Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.
Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.
This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.
As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.

Ripped Abs - How To Get Ripped Abs

By Vince DelMonte


If getting ripped abs is on your list of priorities when it comes to your current fitness program, do not overlook the importance of your usual strength training activities. One of the biggest misconceptions about getting ripped abs is that you must spend hours doing ab work alone. Unfortunately this is furthest from the truth.
The real fact of the matter is that when you are lifting heavy during your squats, lunges, deadlifts, and the bench press, you will be using the ab muscles to a great degree. If they were not working, you would find yourself feeling unstable, and chances are, you would wind up injured.
The ab muscles are going to be called into play with every weight lifting exercise you do, so ensure proper form is being utilized during all workout sessions.
Furthermore, one of the major factors in developing ripped abs, is going to be getting your body fat level low enough for them to be seen clearly.
If you're not approaching close to single digits, chances are you may have great ab muscles, but you aren't going to see them when looking in the mirror.
Weight training exercises are one of the best ways to boost your metabolic rate, which will then help you burn off body fat all day long. Do keep in mind though that all weight lifting activities are not created equally. A heavy set of squats is going to ramp up the metabolism a great deal more than a set of bicep curls would for example.
To utilize this principle, try your best to program your weight lifting routine so that only core, compound lifts are included. This would be movements such as squats, lunges, deadlifts, bent over rows, shoulder presses, and the bench press.
Not only will this provide you with a far better whole body workout without wasting too much time on needless exercises, but it will also help you achieve that ripped abs look that you are going for.
Lastly, keep in mind that ripped abs and strong abs can mean different things. If you do a great deal of weighted abdominal work, you may actually cause your ab muscles to grow larger, thus giving you the appearance of a wider waist. Unless the body fat levels are not low again, you'll just end up looking bigger in the middle, rather than more defined.
So, in order to make this goal a reality for you, first focus on getting low enough body fat levels to get those abs showing. This can be accomplished through a solid lifting program and a clean diet. Then, if you are not happy with the shape of the ab muscles or the amount of ab muscle development, start focusing on doing more work focused on just this muscle group itself.


Washboard abs - how to get washboard abs

By Vince DelMonte


If you're getting ready to bare your mid-section for the summer months or potentially escaping the cold for a warm vacation, getting washboard abs is probably something you would love to take with you. Potentially the top request personal trainer's hear everywhere is with regards to tightening these muscles. Face it, washboard abs not only look great, but, they also signify the holy grail of fitness.
One big misconception that some people have regarding getting a washboard stomach is that you should be working all these muscles separately. Because these individuals often envision the so-called '6-pack', they think that you can divide this muscle up, working on it section by section.
Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen.
Unfortunately, this simply isn't true.
While the abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.
So, having said that, try not to do too many isolated ab exercises during your workout. While these can be nice in a sense that you'll likely really 'feel the burn', they aren't going to work as many muscle fibers as possible - which is your primary goal with any weight lifting session you perform.
The better thing to instead, is to do exercises that decrease your balance because that is what best calls your muscles into action.
Think doing ab crunches on the floor is good? Move those crunches onto an stability exercise ball.
This applies for other calisthenic exercises as well. Performing a set of push-ups? Why not move those onto an exercise ball as well? It's the perfect opportunity to really challenge those muscles and help develop washboard abs. Simply place an exercise ball under your arms or under your feet and push-up from there. If you're really ambitious, try both at the same time (note, use a spotter when doing this as there is a good chance you'll roll off until you gain the skill necessary to balance).
The only time when you don't want to decrease your stability too much, however, is when you're lifting very heavy weights in major compound lifts (such as squats for instance). This could prove to be very dangerous because one small movement in the wrong direction due to being off balance could cause your form to go and that could lead to a severe injury.
So, keep your destabilization work to exercises that are performed with your body weight or very light weights.
By following these principles though, you can be sure that washboard abs are on their way for you.

Weight Loss Programs - Finding A Weight Loss Program That Works

By Vince DelMonte


If you're currently on the search for weight loss programs, you'll need to consider a variety of things. All weight loss programs are not created equally; some will have a much higher rate of success than others.
Knowing exactly what to look for when searching for weight loss exercise programs will help enable you to make a decision that will get you the results you're looking for.
First, if you're like many people, you probably want a free weight loss program. The thing to keep in mind though is that these are free for a reason. They are targeted towards the general public and as such, give such broad suggestions that while it may work for one person, it will not work for you. For example, if you are a 200 pound man and the free weight loss programs you are finding are more geared towards a 140 pound woman; you can see why this would obviously be problematic.
The first thing to ask yourself when you see a weight loss diet program is how personalized is it. I'm sure you've heard the saying that "General programs produce general results," which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.
Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started. Your goal is to burn the fat, not starve the fat and the majority of weight loss programs force your metabolism to shut down which leads to muscle loss - a doubled edged sword contributing to greater fat storage on your body.
Another component that you'll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardio on end are not going to be all that beneficial at retaining your lean muscle tissue mass, nor time efficiency. Since, your lean muscle tissue is what keeps your metabolism the highest; it's what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.
Finally, keep in mind that any weight loss program you go on you should be maintainable in the long run. A program that you're only able to maintain in the very short term is likely to not be overly beneficial as if lifestyle changes are not made with regards to how you're eating; chances are that the weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.
So, if you want to get on a weight loss program that works, be sure to check out Your Six-Pack Quest. As you'll discover when you sign up for this plan you'll get 9 balanced meal plans, 84 days each, ranging from 1200 to 2800 calories. You have literally zero guess work because these plans include grocery lists, a wide variety of meals, tasty meals, and exact times to eat. Follow the plans to the letter and you'll have a ripped and sexy six pack 6 months tops.

Weight Loss Tips - Effective Weight Loss Tips to Help You Succeed

By Vince DelMonte


In today's world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you're putting your body through torture.
Calorie Intake
The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long.
If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.
Gradual Progression
Secondly, keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well. My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.
Celebrate With a 10% Meal
Another few fast weight loss tips are that you should always be incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track. You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track!
Smart Exercise Program
Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.
Clear The Clutter
Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.
By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.
Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.
Weight Loss Tips - Effective Weight Loss Tips to Help You Succeed

By Vince DelMonte


In today's world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you're putting your body through torture.
Calorie Intake
The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long.
If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.
Gradual Progression
Secondly, keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well. My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.
Celebrate With a 10% Meal
Another few fast weight loss tips are that you should always be incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track. You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track!
Smart Exercise Program
Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.
Clear The Clutter
Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.
By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.
Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.
Weight Loss Tips - Effective Weight Loss Tips to Help You Succeed

By Vince DelMonte


In today's world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you're putting your body through torture.
Calorie Intake
The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long.
If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.
Gradual Progression
Secondly, keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well. My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.
Celebrate With a 10% Meal
Another few fast weight loss tips are that you should always be incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track. You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track!
Smart Exercise Program
Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.
Clear The Clutter
Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.
By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.
Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.
Weight Loss Tips - Effective Weight Loss Tips to Help You Succeed

By Vince DelMonte


In today's world, almost everywhere you look people are looking for weight loss tips. Weight loss has become the primary objective of those who are going to the gym. They want to lose weight and they want it NOW. Luckily, there are some weight loss tips that will make this process a great deal easier, ensuring that you can succeed without feeling like you're putting your body through torture.
Calorie Intake
The first couple quick weight loss tips are number one, be sure that your calorie intake is not too extreme. Think about it. Put yourself on a starvation diet and you are just asking for a rebound binge. Sure, you may have great will power and will be able to withhold for a few days, but you will soon cave and when you do, chances are you'll eat a vast quantity of food in response to starving for so long.
If your caloric intake is too low to begin then where will you go when you hit a plateau? For example, a male will be far more successful starting with 2800 calories and dropping 200 calories every 2 weeks as he evaluates his progress instead of starting at 2000 calories and only having one direction to go - starvation which will eventually turn off his metabolism and stall his weight loss progress.
Gradual Progression
Secondly, keep in mind current "nutrition level." Do you really need a bodybuilder pre-contest diet or do you just need to start with the basics? If you begin with a meal plan that is too extreme then you will not be able to follow it and regardless of how well the diet is designed, if you aren't able to stick with it, it isn't going to work very well. My favorite line of mine is, "The best diet that works is the one that you follow." Adopting a more gradual nutrition approach, just like your training, would help with your adherence levels, which would then translate to you being better able to maintain it. One of the best weight loss tips I gave a client who was eating 2 double cheese burgers a day was to start eating one double cheese burger! Why didn't I recommend he eat a steamed chicken breast instead since that is the superior choice? The steamed chicken breast, obviously the mores superior choice would be too much of a change and not create adherence and eventually failure.
Celebrate With a 10% Meal
Another few fast weight loss tips are that you should always be incorporate a "victory meal" to reflect your accomplishment and progress. If you have gone a few weeks without any cheat meals and are dropping consistently then kick back and have a beer or do something that is "rewarding" - just don't get too carried away and don't get back on track. You won't sabotage weeks of dieting with one "victory meal" as long as you don't adopt a mindset that this celebration represents an "ending." The key is to not get carried away and to use this as a reward, refocus and get ready for another 4-8 weeks of hard training and dieting. Consider a "celebration meal" every few weeks and then get back on track!
Smart Exercise Program
Next up, when selecting the exercise program you'll go on, again, be sure not to choose something that's overly extreme. Too much cardio can actually hinder your results, so you'll want to avoid that as much as possible. Three to four sessions a week along with a properly planned out diet should be plenty to get you seeing results. If you are having to do hours a day in order to just lose a pound, something else is off with either your diet (most likely) or your weight training program.
Clear The Clutter
Finally, the last quick weight loss tip to keep in mind is that before starting any diet program, you should rid the house of any foods that could be problematic. If the food is not readily available, it makes it sort of hard to eat it. Consider you home a "haven" and that it's one thing to have slip ups occur outside of your home but not inside of your home where you can control what is coming in and out. Sabotaging your own weight loss success, in your own home, is embarrassing.
By clearing yourself of the problem foods before you start, you overcome a huge obstacle already.
Replace these 'bad' foods with ones that are much healthier and will still taste good, so when you do get hungry, they are what you reach for rather than the old foods which caused your weight gain in the first place.

Adaptations To Sprint Training

By Vince DelMonte


If you are looking to improve your physical conditioning, sprint training is one of the best ways to go about doing so.

Many individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen when you do this more intense form of sprint training workout.

EPOC

One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.

This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.

If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).

Phosphate Metabolism

The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial.

Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.

Glycolysis

The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.

Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).

Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

Learning The Muscle Fiber Types

By Vince DelMonte
Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.
Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are.

This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace.

For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.

Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density.

These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch.

This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity.

These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.

They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.

They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.

These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types

So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively.

Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time.

Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.

Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly.

For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability.

Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’.

If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point.

This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do.

So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration.

Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

Choosing A Gym - 10 Things To Look Out For

By Vince DelMonte

Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost

Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.

5. Operating Hours

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy

Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.



Fiber, All About Fiber
By Vince DelMonte
If you are trying to create a healthy diet for yourself, you cannot overlook the importance that fiber will play. The main benefits you’ll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of overconsumption of processed foods, a high fiber diet is hard to come by. Here are the top facts about fiber you need to know.

Promotion Of A Healthy Digestive System

Fiber’s primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the lining.

Lowering Your Bad Cholesterol Levels

Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that’s seen in the blood. They do this by binding with the dietary cholesterol you take in while it’s in the small intestine and then removing it from the body.

Therefore, a high fiber diet can be a very good defense against the heart disease.

Fiber And Weight Loss Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don’t, simply because they typically consume fewer total calories as a result.

Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it.

Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.

Getting Enough Fiber

It’s recommended, when it comes to being sure you are getting enough fiber in your diet, to try and average 14 grams per 1000 calories you eat. Most women will have diets consisting between 1500 and 2000 calories, depending on your body weight and activity levels, so that will translate to 21-28 grams of fiber total.

Increase Your Intake Slowly

Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.

If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.

Try and increase the consumption over the period of a few weeks to ease this process.

Soluble Fiber

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body. Sources to try and aim to consume include oat bran, oatmeal, beans, peas, rice bran, barley, and fruits.

Insoluble Fiber

Insoluble fiber, on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit when it comes to weight control for you.

Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples.

So, be sure you do not overlook the importance of fiber in your diet. If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.

The Female Athlete Triad: Could You Be At Risk?

By Vince DelMonte


One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad.

The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women’s fitness.

It’s important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.
The Three Main Components
Of The Female Athlete Triad

The female athlete triad, like the name suggests, is composed of three big factors.
1. Amenorrhea
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.
2. Eating Disorders
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.
3. Osteoporosis
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.
What Causes The Female Athlete Triad

In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn’t once single precipitating factor, but rather, it’s a combination of factors that seem to be at play.

First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.

So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.

The second thing that needs to be looked at is the woman’s overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.

Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.

Why is this? It’s because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.

Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.

So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.

If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.

If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.

If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.

So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.
The Female Athlete Triad: Could You Be At Risk?

By Vince DelMonte


One major issue that many women who are getting serious about their workouts start to deal with is known as the female athlete triad.

The female athlete triad can affect a wide variety of individuals, from someone training for a rigorous competitive sport to someone who is simply trying to take their physique to a new level. Most commonly it is seen in activities that do place a high amount of focus on the image of the body, such as ballet, gymnastics, figure skating, and women’s fitness.

It’s important that you learn to recognize exactly what the female athlete triad consists of so that you are not only aware if you are already experiencing it but also, you learn what you can do to protect yourself from further damage taking place.
The Three Main Components
Of The Female Athlete Triad

The female athlete triad, like the name suggests, is composed of three big factors.
1. Amenorrhea
Amenorrhea can be defined as the cessation of the menstrual cycle, after it had previously been somewhat regular, for three or more months in a row.
While some women may just be irregular, the key here is that they are not getting periods at all. It can be slightly difficult to establish if this is your issue if you have always been irregular, but most often even those who are irregular will get at least one menstrual period of a three month cycle.
2. Eating Disorders
The second component of the female athlete triad is the presence of any one of the various eating disorders that are seen. This could be anorexia, bulimia, binge-eating disorder, or an unclassified disorder (unhealthy relationship with food). Remember to keep in mind here that one does not need to be fully starving themselves to have an eating disorder. You could simply be feeling extreme amounts of guilt after even a small detour from your diet and this could classify you as having an eating disorder or unhealthy relationship with food.
3. Osteoporosis
Then, the third factor in this condition is osteoporosis. This factor particularly, is very detrimental to the woman as it could set her up to experience an increased risk of stress fractures or broken bones for the rest of her life. Many women also start to remove dairy products from their diet as they believe it will cause weight gain and once again, this only further enhances the problem.
Additionally, this factor usually comes about because of the previous two factors.
What Causes The Female Athlete Triad

In terms of what causes this condition to develop, there have been many research studies that have tried to determine just this and unfortunately there isn’t once single precipitating factor, but rather, it’s a combination of factors that seem to be at play.

First, usually what causes the condition to strike is that the individual is not consuming enough total daily calories. This seems to be the most important part of the equation; therefore, if you are hoping to avoid the development of these problems, eating enough is your best preventative mechanism. As an easy general guideline, for weight loss, the lowest number of calories you consume should be ten times your body weight.

So for example, a female weighing 130 pounds would require a minimum of 1300 calories each day – and this is for maximum fat loss.

The second thing that needs to be looked at is the woman’s overall body composition. Women need so much fat on their bodies in order to function effectively. When there is a lack of total body fat, problems occur, particularly with the reproductive system – as seen with the loss of the periods.

Usually these two are interconnected as many times a woman is not taking in enough total calories will obviously have a lower body fat level.
Between the two though, total calories is more important as there are a select few who are able to maintain quite low body fat percentages, yet still avoid the development of this problem.

Why is this? It’s because they are eating enough calories to maintain their weight, their weight is just a lot of lean mass and little fat tissue.

Finally, the third reason that this condition can develop is because of overexercising. When a woman overdoes it in the gym or on the court/field, she is starting to place an inordinate amount of stress on her system, and both her CNS and reproductive system will respond in a negative way. Rest is very critical in any workout program and should be scheduled in regularly.

So, the three main points to watch out for are a loss of your periods, abnormal or unhealthy eating behaviors, and a workout schedule that allows you very little, if any rest at all.

If you are suffering from any of those, or a combination of them, you may want to speak to a professional (both medical and psychological), as all three are very interrelated, with the development of one often leading to the development of another.

If, on the other hand, you are already experiencing problems, then your first step is to cut back on the amount of exercise you are doing and your second step is to increase the amount of calories you are consuming. Increase the calories slightly slowly as this might be a scary process for you, aiming for a weekly increase of about 10% of your total current intake each week. This will also allow the metabolism to keep up with this increased amount of food and prevent you from gaining any weight in the process.

If you complete both of these objectives, you should find that slowly your body fat levels also become more regulated, which fixes the last issue of this disorder.

So, if this sounds like it could be a condition you are experiencing or are at risk of experiencing, be sure to have a good hard look at your training and eating habits. Your health should always be the number one priority, even if some of you would rather place looks as your main objective.

Can You Gain Muscle Weight Without Getting Fat?
By Vince DelMonte
There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?

When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.

Weight Lifting Rules For Skinny Runts

By Vince DelMonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

Get ready for rule #5.

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Weight Lifting Rules For Skinny Runts

By Vince DelMonte

You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these weight lifting rules.

There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.

Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over.

First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.

Rule #1:

Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.

You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.

Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.

No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.

Which brings us to Rule #2:

Ditch the isolated exercises. Who needs them? You certainly don't.

If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.

Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.

Now onto the next significant point. Cardio.

Rule # 3.

I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.

Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.

If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.

This leads to rule #4.

REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.

Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.

Get ready for rule #5.

Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.

You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.

And now, bonus rule #6

Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.

So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.


How To Look Like A Female Fitness Model
By Vince DelMonte
Do you pass by the magazine stands in the
store and envy the bodies of the cover models? More and more women today are
coveting this body type; strong and muscular while still being feminine. Gone
are the days where strong women are seen as too masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back so long as they are created with muscle mass and have a softer appearance. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking like the next female fitness model, maybe even covermodel!

First things first. Pink Weights.

If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this. In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done right… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen. You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight though as upon weight training your body weight may go up. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.

Next comes cardio.

Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.

Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have at it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.

One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste. Newsflash. Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes

Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges, one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and get it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.

9 Easy-To-Make Muscle Building Growth Recipes
By Vince DelMonte


Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.
The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.
Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
________________________________________
Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
________________________________________
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
________________________________________
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
________________________________________
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbs


Intramuscular Buffering Capacity

Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.

This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout.

Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.

So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.

The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.

How To Build Big Biceps
By Vince DelMonte


The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps - every guy wants them. Count me in this group.
The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'
Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!
My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?
Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.
Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.
Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.
I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.
Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.
Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.
However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.
Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD
4- Week Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
• Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
• The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.
• Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.
• Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.
• On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up.
• Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

The Razor Sharp Abdominal Workout
By Vince DelMonte


If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.
Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.
Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.
Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!
Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.
Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!
Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose Frequency Intensity Volume Reps
Endurance/Conditioning 5-7x a week Moderate 1-4 sets 50-100
Hypertrophy 4x a week High 6-12 sets 8-12

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Your Genetics and Abdominals

Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.
The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how to train them to make them look their best.
Divide Your Abdominals into Two Separate Workouts for Best Results
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A B C D
Trunk Flexion Rotation Trunk Flexion Rotation
Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use a Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball Crunches

3. Weighted Cable Crunches
The Top 3 Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
Razor Sharp Abdominal Workout 2:
Trunk Rotation and Lateral Flexion
Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.
Exercise Sets Reps Tempo Rest
Side Bends Dumbells Overhead 1-4 8-12 311 -
Oblique Crunch 1-4 8-12 311 -
Side Bends Dumbells Overhead 1-4 8-12 311 -
Lateral Raises on Back
Extension Machine 1-4 8-12 311 1-2 minutes

Conclusion
As said earlier, buiding razor sharp abs is not the easiest task in the work but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.

The Skinny Guy's/Gal's Guide To Getting A Six-Pack

By Vince DelMonte


The title of this article is a little ironic, isn't it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – because they are paranoid about losing their treasured abdominals? I asked the same thing until this question almost earned it's own email account!
The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.
Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!
Prioritize By Sequence

If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first...”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.

Prioritize By Frequency

What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose Frequency Intensity Volume Reps
Injury Prevention 5-7x a week Low 1-4 sets 20-30
Hypertrophy 4x a week High 6-12 sets 8-12
Maintenance 2-3x a week Medium 3-6 sets 10-20

If building a sexy six-pack is on your 'to do' list for 2008, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)
• Hip Flexion (lower abs)
• Rotation (obliques)
• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A B C D
Trunk Flexion Rotation Trunk Flexion Rotation
Hip Flexion Lateral Flexion Hip Flexion Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise

The Top 3 Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball CruncH
3. Weighted Cable Crunches

The Top 3 Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover

The Top 3 Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
3. Lateral Flexion with medicine ball and twist
Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next.

Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.

The Skinny Guy's Guide To Gaining Weight
By Vince DelMonte


How would you like to learn how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can't budge the scale. You could live on McDonald's and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight – you are interested in gaining weight!
Are You Sick and Tired Of People Telling You How To Gain Weight?
It probably sounds like this:
“All you have to do is eat, eat, and eat some more to gain weight...”
“Weight gain is just a matter of eating...”
“You just gotta overload your metabolism to gain weight fast...”
“You can't build a house without the bricks and mortar for gaining weight...”
Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful. I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.
If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself...
People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
It's Not Totally Your Fault You’re Skinny

In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!
Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).
Skinny Guys Must Play By A Different Set Of Rules

If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”
You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.
Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!
1. Double It Up
One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.
Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?
2. Live Your Life Around Food
Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.
Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!
3. Use BIG Eating Equipment
If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!
4. Never Train Hungry
How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?
I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that's because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”
I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?
5. Eat Nutrient Dense Foods
Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:
Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
Fats – Olive oil, flax oil, avocados, nuts and peanut butter.
Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.
6. Drink A Carb And Protein Drink While You Workout
How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
7. Live the motto, “Never Stop Eating”
Did I hear you say, “But I'll throw up if I eat all day?” Maybe... Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?

Conclusion

There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!
Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?

The Skinny Guy's Guide To Nutrition
By Vince DelMonte


“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”
If you have ever had the opportunity to go out with a bodybuilder for dinner, you would be familiar with that kind of order delivered to the distressed waitress. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I'll pack on all the weight I can now, then melt off the fat later,” was the common motto.
Many bodybuilders put a lot of focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.
Obviously, not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.

The See Food Diet Is NOT The Answer

One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.

Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.

Metabolic Adaptations

The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, 'see food' and eat it. Not a bad option if you can avoid getting a potbelly in the process. If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever and whenever you want until you’re ready to audition for Rambo IV.
For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else. These days, the majority of readers should know the fallacy of a See Food Diet. Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you'll add even more fat. And from personal experience, and I'm sure many of you can personally testify, putting the fat on is much easier than taking it off! Conveniently, bodybuilders now have an “off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter.
Muscle-Building Nutrition Principles
Mastering the principles of nutrition should be like mastering the principles of training – simple. Master the basics and execute them consistently. Think about the 80/20 rule. 80% of your results will come from 20% of your knowledge. Taking what you already know and putting it into action consistently is the magic formula. Let's go over the most important nutrition principles you'll need to practice to get your body growing.
Principle #1: Eat Often – Every 2.5 to 3 Hours
Don't expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal. Your body can only store so many calories per meal, so guess what this results in? Bloating, poor digestion and unwanted body fat.
Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours. Set your stopwatch to beep until you get something in your body. Don't view these meals as burdensome but as opportunities to fuel and grow your muscles. Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!
And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it’s an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles
smaller. No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don’t be upset when people look surprised when you tell them you work out with weights regularly!
So how many meals should you be eating? That’s easy - just divide the time you’re awake by 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you’re awake 18 hours a day, eat 6 meals.
What if one of those meals falls right before bedtime? Then eat up! Take the opportunity to eat. If we went to the extreme we would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!
Also, don’t view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are trying to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I’m going to go eat a snack?’ Every 3 hours you should be eating decent size meals that will make your body better.
Principle #2: Eat A Variety Of Foods
It is easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.
Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you will eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will help balance out your diet and help you measure the response a variety of foods. Don’t go for the boring and easy route.
Principle #3: Eat Enough Calories
Building muscle is an eating game because your muscles grow on calories. Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank. It's not going to happen. If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.
THERE IS NO WAY AROUND THIS STEP. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It’s like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It’s like saying you want to race a car as fast as possible but you don’t have any gasoline or oil. It’s downright impossible.
If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let’s not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the number one reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.
Keeping track of what you eat is a lot easier than it sounds – it’s probably why most people avoid it, because they perceive it to be difficult.
Sure, you’re going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your ‘memory food bank’ will expand quickly.
Principle #4: Eat 40-60 Grams Of Protein Per Meal
Building muscle is not on your body’s 'to do' list – simple survival is. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue. Your body cannibalizes itself for the amino acids it needs! This is the polar opposite of what skinny guys want.
Proteins should make up at least 35% of your overall caloric intake. This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low. Hit this level and you’re doing well.
It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.
Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes, go for whey, casein or milk protein blends.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you’re carrying a bear on your back throughout your workouts. Your body’s gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body’s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
Principle #6: Eat 20-30 Grams Of Fat Per Meal
About 30% of your diet should consist of fat - this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. This is not as complicated as it looks.
Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don’t worry; the meal plans included have got you covered.
The only fats you MUST avoid at all costs - for so many reasons - are trans fats.
Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know what to look for on the food labels. Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.
Principle #7: Eat Vegetables With Every Meal
How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals called phytochemicals that are essential for optimal physiological functioning.
The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells.
Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.
The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.
Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout
No matter what anyone says, I believe this is the safest and most effective way to
maximize your muscle:fat gain ratio when bulking. In this article we will not discuss the topic of nutrient timing.
Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.
Principle #9: Plan Ahead
This principle could easily be number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.
I strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line - be prepared.
Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time
I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It’s a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels.
Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.
Conclusion

Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you'll be spending more time in the kitchen. Taking these principles and applying them consistently over time and making them a part of your lifestyle is the secret.

The Skinny Guy's Guide To Glutamine
By Vince DelMonte


When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." I am not here to convince you to never buy another tub of glutamine again, but if stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

But I Thought Glutamine Was A "No Brainer" Supplement?

Creatine is a 'no brainer' supplement, protein powder is a 'no brainer' supplement, multi vitamins and fish oils are 'no brainer' supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more dates and more respect at the gym!
Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!
So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.
Glutamine 101

Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.

Glutamine Claims

I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:

"...glutamine helps with weight training and prevents muscle soreness..."

"...you need glutamine to repair your muscles."

"...supplemental glutamine can help prevent your body from losing muscle."

"...glutamine is not worthless. I train with bodybuilders every day and they recommend it."

"Glutamine is the most important supplement for bodybuilders..."

"It boosts immune function which helps you recover from colds much quicker.."

"Taking large amounts of glutamine before a workout contributes to huge pumps..."

"Glutamine assists in situations of trauma which contributes to faster recovery..."

What Glutamine Sales Reps Are Afraid Of You Discovering

Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general.
Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).
Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:
• Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don't cause enough muscular damage during your workouts to justify its use.
• A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?
• The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22
• Many claim that glutamine helps increase your 'pump' by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8
• It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.
• In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!
So Is Glutamine A Worthless Supplement?
Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.
When Glutamine Is Worth Using

David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:
• Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.
• During a pre-contest training regiment that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.
• During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to mind.
• " Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.
In Conclusion
At the start I stated that, "Glutamine has no muscle building effects whatsoever." After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards food if you are motivated to gain muscle weight.
Save your money and put it towards food if you are motivated to gain muscle weight.
I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the 'expert' at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.
References

Learn How To Build Muscle In 4 Simple Steps
By Vince DelMonte


Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.
Step #1

Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

Defeat Your Skinny Genetics and Own 2008:
The 1 +1 Skinny Guy Transformation Program
By Vince DelMonte
It happens every year. The New Year comes and every scrawny twerp on the planet swears this is going to be the year that he slaps on an extra 20 pounds of muscle. But if you didn't pack it on successfully last year, what makes you think this year is going to be any different? Seriously?
Did you spend hours in the gym with no results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn't it? I thought so.
So the question is, how are we going to get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different?
Give me a amen if you have decided that 2008 is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program.
My Own Skinny Guy Experience
Trust me, I know. I was a skinny beanpole all through high school and university and gained the nickname Skinny Vinny. I gawked at my room mates how displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life...
Skinny Guys Must Play By A Different Set Of Rules
As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes more confusing than a trip for Jessica Simpson at Home Depot!
Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is - your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.
Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that mistake this year!
Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength
• Strength training is incredibly taxing on the body's central nervous system. Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
• Strength training releases more growth hormone and testosterone. Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over - especially on those lagging body parts!
• Strength training creates a platform to achieve more sets and reps. When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
• Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well. An example: A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises.
• Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
• Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
• Strength training leads to progressive overload. If you are thinking, "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a power lifter or bodybuilder." I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress.
Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?
How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say - not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!
The 1 + 1 Skinny Guy Strength Program
Stage 1: 4 x 4 Strength Phase
Week 1-3
Monday
Exercise Work Sets Speed Rest
Back Squats 4 x 4 311 2-3 m
Bench Press 4 x 4 311 2-3 m
Bent Over Rows 4 x 4 311 2-3 m
Upright Rows 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 12-15 311 2-3 m
Stiff Leg Deadlifts 4 x 12-15 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 4 x 4 311 2-3 m
Military Presses 4 x 4 311 2-3 m
Wide Grip Pull Ups 4 x 4 311 2-3 m
Barbell Shrugs 2 x 20 211 1 m
Calve Raises 2 x 20 211 1 m


Stage 2 - 5 x 5 Strength Phase
Weeks 4-6
Monday
Exercise Work Sets Speed Rest
Back Squats 5 x 5 311 2-3 m
Stiff-Leg Deadlifts 5 x 5 311 2-3 m
Barbell Curls 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 5 x 5 311 2-3 m
Barbell Rows 5 x 5 311 2-3 m
Dumbell Shoulder Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 5 x 5 311 2-3 m
Lunges 5 x 5 311 2-3 m
Close Grip Presses 5 x 5 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Thursday
Exercise Work Sets Speed Rest
Incline Bench Presses 5 x 5 311 2-3 m
Seated Row 5 x 5 311 2-3 m
Military Presses 5 x 5 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m


Stage 3 - 6 x 6 Strength Phase
Weeks 7-9
Monday
Exercise Work Sets Speed Rest
Back Squats 6 x 6 311 2-3 m
Bench Press 6 x 6 311 2-3 m
Bent Over Rows 6 x 6 311 2-3 m
Upright Rows 3 x 15 311 1 m
Calve Raises 3 x 15 311 1 m
Wednesday
Exercise Work Sets Speed Rest
Lunges 4 x 8-12 311 2-3 m
Stiff Leg Deadlifts 4 x 8-12 311 2-3 m
Dips 4 x failure 311 1 m
Chin Ups 4 x failure 311 1 m
Weighted Abdominal Work 3 x 30 211 1 m
Friday
Exercise Work Sets Speed Rest
Deadlifts 6 x 6 311 2-3 m
Military Presses 6 x 6 311 2-3 m
Wide Grip Pull Ups 6 x 6 311 2-3 m
Barbell Shrugs 3 x 15 211 1 m
Calve Raises 3 x 15 211 1 m


Stage 4 - 7 x 7 Strength Phase
Weeks 9-12
Monday
Exercise Work Sets Speed Rest
Back Squats 7 x 7 311 2-3 m
Stiff-Leg Deadlifts 7 x 7 311 2-3 m
Barbell Curls 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calf raises 3 x 30 311 1 m
Tuesday
Exercise Work Sets Speed Rest
Dumbell Bench Presses 7 x 7 311 2-3 m
Barbell Rows 7 x 7 311 2-3 m
Dumbell Shoulder Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 3 x 30 211 1 m
Thursday
Exercise Work Sets Speed Rest
Deadlifts 7 x 7 311 2-3 m
Lunges 7 x 7 311 2-3 m
Close Grip Presses 7 x 7 311 2-3 m
Barbell Shrugs 3 x 30 311 1 m
Calve Raises 3 x 30 311 1 m
Friday
Exercise Work Sets Speed Rest
Incline Bench Presses 7 x 7 311 2-3 m
Seated Row 7 x 7 311 2-3 m
Military Presses 7 x 7 311 2-3 m
Weighted Abdominal Work 2 x 20 211 1 m

Weight Training Program Notes:
• You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
• You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
• You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference. For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid to follow your instincts and be involved in the training process.
• For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
• I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period.
e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
• For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
• The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
• You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
• The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
• You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.
Cardiovascular and Flexibility Training Tips
• During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
o At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
o Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
o Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the same time you are trying to transform your body!
o Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
o Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.
Take The Challenge
Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!

Top 49 Things I Learned In 2006
By Vince DelMonte


Think putting yourself on a muscle building diet has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.
The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.
1. Pull ups are better than pull downs. Duh.
2. You don't need a training partner to get huge (but it helps). You should be able to pack on your first 20 plus pounds of muscle alone.
3. Bicep curls do not produce bigger biceps. Focusing on increasing your body's overall size is what makes your biceps bigger.
4. John Berardi's G-Flux theory. Also know as energy flux (or energy turnover) is the relationship between energy intake and expenditure. Basically, it's better to train more and eat more than train less and eat less.
5. Alwyn Cosgrove's said this, "A good program performed poorly is worthless. A shitty program done with a ton of effort is worth a lot. But when you get a good program and a tone of effort, the results can be amazing."
6. The Sopranos and 24 are the best damn shows on television. I will proudly admit that I have overdosed on Tony Soprano and Jack Bauer for over 12 hours at a time, on multiple occasions. And I don't regret a single episode!
7. Learn by 'doing' - not by talking about it. I am sick and tired of people who post on forums and ask, "What do you think of this diet or workout etc.?" How the heck do I know? Go try it for yourself and come to your own conclusions.
8. The two man bench press is becoming more popular each year. You know what I'm talking about. Where one guy lowers the bar and the other deadlifts it up yelling, "It's all you, man!"
9. I hate people with no gym etiquette. The guy who does bicep curls in the squat rack. The guy who does a side lateral raise 1 inch away from the dumbell rack, blocking the entire rack of weights. The guy who loads the leg press with 1000 pounds and leaves the plates on. The guy who drips sweat all over the bench without wiping it down. I could go on and on...
10. I really can't stand skinny guys who wear tank tops. Seriously, if your arms aren't bigger than 15 inches, I don't want to see your puny arms. Keep them hidden until you earn the right to show them off.
11. People will pay more money to make exercise easier and easier. Just take a look at late night infomercials and the popularity of group exercise and dance classes...
12. Since I am Canadian-Italian, watching George St-Pierre kick Matt Hughes' butt was the best UFC fight all year and watching Italy win the World Cup was the happiest day of my life!
13. The Smith Machine is useless. Aside from not allowing your body from working through a natural range of motion, it is a perfect disguise for being stronger than you really are.
14. Only results matter. It doesn't matter what you, another person, text book, or research article claims or thinks should happen as far as the training outcome - all that matters is what actually happens, the final outcome.
15. It's possible to train for an entire year and look the exact same! The majority of these people will look the exact same next year too.
16. Stand for something or fall for everything. My father taught me to apply this to my physical, intellectual and spiritual journeys.
17. Only take training advice from those who have trained themselves at a high level or make their living training others at a high level.
18. A complete program involves enforcing movement patterns, cardiovascular work, strength work, flexibility work, injury prevention training, core training and recovery enhancement. Most programs, cover 1 or 2 at best.
19. I heard someone say, "Full body workouts are best for 90% of the population, 80-90% of the time. And body part routines are best for 10% of the population, 10-20% of the time." I would have to agree.
20. Speak less and listen more. If you are a true student, you will want to hear the teacher's voice more than your own. You are not learning while you are talking.
21. Over 70% of the supplements on the market have less than 30% absorption rate. This means you are only absorbing about 30% of what is in the bottle. Supplements are about making money. They put just enough in the product for you to feel a slight difference so you buy them again.
22. Hiring a personal trainer is one of the best investments you can make. Yes, I know, not all trainers are created equal. I'm talking about the kick ass ones who have a binder full of before and after pictures and guarantee results.
23. Money is a jealous and deadly god. Money can create freedom but it will not set you truly free.
24. Stretch as least half as much as you lift. If you are lifting weights for at least 4 hours a week than you better be stretching at least 2 hours a week. If not, your body is screaming for an injury.
25. Active Release Therapy (A.R.T.) therapy has been proven, to me personally, the most effective form of therapy available. Find a reputable A.R.T. therapist if you are on the injured list.
26. Competing in my first fitness model show was the only decision that truly motivated me to get the best body of my life.
27. I love short emails written in short, concise sentences. Learn how to be time-efficient with your communication.
28. Dead lifts are the best overall exercise of all time. No other exercise produces the same potential of results as dead lifts.
29. Body weight exercises should be mastered before external load is introduced. It amazes me at how many guys attempt a sloppy 200 pound lat pull down but can't pull up their weight once.
30. Impression without expression leads to depression. This means that people get impressed with certain ideas but don't do anything about it so they end up getting depressed.
31. No guts, no glory. If you're not bleeding, sweating and crying at the end of your workouts than I must question your workout intensity.
32. Buy a foam roller and use it daily. Stop fixating on the strength, size and flexibility of a tissue until you increase the quality of the tissue.
33. Write everything down. This will help clarify your goals and use the past to replicate the future.
34. Find a mentor. They will accelerate your learning and take you closer to your goal.
35. Skinny guys will never become bigger until they start spending more money on groceries, spend more time in the kitchen and spend more time cleaning in the kitchen.
36. Stop training with your girlfriend. I attempted this for a few weeks, and as much as I love my girlfriend, this is an impossible recipe to make any gains!
37. Machines are not always better. They are merely alternatives and used for commercial profit to the manufacturer and sales companies which have influenced the masses to believe that the latest, superior machine is worthy of our attention. I don't agree.
38. I never got dumber reading a book (with the possible exception of the Britney Spears' book Heart to Heart). It drives me crazy when someone asks, 'Is this book worth it?' Even if you learned one new thing, would it not be worth it? How can you put a price on knowledge?
39. The majority of people still think cardiovascular is the best way to lose fat. Thanks to programs from Craig Ballantyne, Tom Venuto, and Alwyn Cosgrove, we are now discovering the value of high intensity circuit training for maximizing the 24-hour metabolism.
40. If you are doing three quad dominant exercises such as a leg press, lunge and leg extension, than you better be doing three hip dominant exercises to counteract an imbalance in the pelvis, such as stiff leg dead lifts, good mornings and leg curls.
41. If you are doing three horizontal pushing exercises for your chest like bench press, incline bench press, and decline bench press, you better be doing three horizontal pulling exercises to counteract an imbalance in the shoulders such as seated row, bent over row and overhand row.
42. Unilateral exercises are underestimated compared to bilateral exercises. Don't believe me? Try a one leg squat down to your butt instead of a double leg squat and let me know how it goes...
43. You are the average of the top five people you hang around most. Hang around with pimps and players and most likely you will become a pimp and player. Hang out with millionaires and most likely you will become a millionaire. Hang out with guys bigger and more ripped than you, and you will eventually become the same.
44. In training for pure muscle size, there are two sides to the debate. Higher volume training with sub-maximal load and higher repetitions. And lower volume training with maximal load and lower repetitions. Both will work.
45. Almost every training program will work if the stimulus is sufficient and a quality caloric support is in a surplus.
46. I am still waiting to see the massive amounts of muscle people fear to lose when dieting.
47. You don't know what you don't know.
48. If a supplement has not been around for at least three years to beat the test of time, I give it zero attention and dedicate my time to my training program and nutrition planning.
49. You will get the exact same thing this year if you keep doing the same thing you did last year.


Learn How To Build Muscle In 4 Simple Steps
By Vince DelMonte


Are you sick and tired of everyone telling you a different way to build muscle? Are you unhappy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to learn five simple steps that will teach you how to build muscle safely and effectively?
There is a good chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get read to learn how to build muscle in four simple steps, in less time, without any drugs and without bogus supplements.

Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.


How To Get A Six-Pack - The Wrong Way!
By Vince DelMonte


If you could sculpt one body part to perfection for next summer, what would it be? Let me guess - six pack abs! I don't know anybody who does not want to shrink there waistline, lose body fat, eliminate low back pain and develop a jaw dropping set of rock-hard six-pack. Too bad that your brain has been poisoned with contaiminated information.
Before you can start learing how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.
Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs. Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them, that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workou! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.
Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic!
Learning how to get a six-pack does not require fat burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.
If just landed on earth from Mars today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!

Do You Know How To Gain Muscle Fast?

By Vince DelMonte


Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?
As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.
Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.
Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.
1. Never Perform More Than 10 Reps.
If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'
If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.
2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.
Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.
3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.
Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.
4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.
Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.
5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.
So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

I know these five tips were not your typical Muscle and Fitness 101 advice and not your typical generic bodybuilding advice. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. As a skinny guy once myself, 149 lbs to be exact, I defeated my skinny genetics and learned how to gain muscle fast by not following the herd and training smarter and not harder Will you?


Get Ripped, How To Get Ripped Fast!

By Vince DelMonte

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training

* Skinny guys should train less than 45 minutes each workout.
* Skinny guys should focus on only compound movements and no isolated movements.
* Skinny guys should focus on getting stronger by 5% every two weeks.
* Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
* Skinny guys should have there body parts split up into a maximum three day program.
* Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
* Bulky guys can incorporate more isolated movements for caloric expenditure.
* Bulky guys should still maintain their strength which will ensure no muscle loss.
* Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
* Bulky guys can spend more time per muscle group and split their body parts over 5 days.


How To Get Ripped With Nutrition

* Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
* Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
* Skinny guys should be eating at least 2x as many carbs as proteins.
* Skinny guys should be getting high quality fats with each meal.
* Skinny guys should be getting extra calories through workout nutrition drinks.
* Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
* Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
* Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
* Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
* Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
* Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
* Bulky guys should only consume liquid carbs during the workout.
* Bulky guys should consume carbs only in the form of veggies and fruits.


How To Get Ripped With Cardio

* Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
* Skinny guys should keep their cardio workouts as far away as possible from their weights.
* Skinny guy should keep their cardio workouts less than 20-30 minutes.
* Skinny guys should do cardio no more than 2 - 4 x a week.
* Skinny guys should perform cardio on a full stomach.
* Skinny guys should have a protein-carb workout drink ready after the workout.
* Skinny guys should avoid long, endurance-style training.
* Bulky guys should do there cardio immediately after weights.
* Bulky guys should do a mixture of long, slow cardio and interval cardio.
* Bulky guys can do cardio up to 7-10 x a week in extreme cases.
* Bulky guys should do cardio on a empty stomach for quicker fat loss.
* Bulky guys should sip on a protein drink to avoid muscle loss.


There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.

Avoid Building Muscle The Wrong Way! Part 1
By Vince DelMonte


How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...
There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.
Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:
Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio...
Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?
Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.
Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.
The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!
Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps
I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!
Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!
Do me a favour and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over 4x as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.
Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.
Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.
Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger
I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, "But I don't care about how much I can lift, I just want to get ripped and muscular."
I get his short attention span back by stating, "Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger." Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.
Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.
Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!
Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.

Avoid Building Muscle The Wrong Way! Part 2
By Vince DelMonte


How would you feel if you discovered that almost everything you were doing with building muscle was dead wrong? Imagine all the time, money and effort you have spent in the gym was contributing to building muscle – the wrong way! Everything you have read on building muscle has left you with little to show for your hard earned efforts...
There are dozens of muscle building mistakes that we all fall victim to which results in bringing you progress to a complete halt. Don't be too hard on yourself, because like all things in life, building muscle is a learning process. That does not mean you must forfeit years of personal trail and error when we can learn the mistakes of seasoned trainers who walked before us.
If Your Still Stuck With The Same Weak and Skinny Body...
It's Not Your Fault
You have been mislead and down right lied to by some of the most successful masters of deception alive today. You are probably not even aware that the bodybuilding industry is robbing you of your hard-earned efforts, it's embarrassing your commitment and motivation, and most importantly, it's stealing your money, and crushing the results you should be getting at the gym.
In my search for honest, unbiased, time-tested muscle building information I discovered some hard-to-accept information. Looking back, I now realize that this information was a major turning point in my journey to building muscle the right way. BUT...I had to reprogram my belief system.
Here are the first three biggest and baddest ways to building muscle the wrong way. Erase these mistakes from your thought process and you will be one step closer to earning beach body worthy status:
Building Muscle The Wrong Way #1 – Skipping Out On Your Cardio...
Before you disagree take note that I was once a long distance triathlon and running champion so my cardiovascular standards and perceptions of 'fit' are much higher than your local trainers or expert bodybuilding author. It drives me crazy when I hear fitness experts preaching that weight training is just as good for keeping your heart and lungs in prime condition. Who are they kidding?
Weight training, designed for bodybuilding, is almost useless for stimulating your cardiovascular system. Bodybuilding style weight training for your cardio is just about as good as spending the day playing video games. Sure, I know your leg training workouts and super sets make you feel like you sprinted up the street for 100 m but this is far cry from a optimal cardio system.
Do not buy into the latest fad that cardio will kill any chance of building muscle. Cardio must be in your program even if your goal is maximal muscle gain and you are the skinniest of skinny. Aerobics plays a vital role in building muscle and has been shown to speed up recovery from weight training by transporting oxygen and blood flow to the muscles.
The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. Since there is a greater cardiovascular density of blood vessels, your circulatory system has more 'supply routes' to shuttle oxygen and nutrients to the body tissues, including muscles, and shuttle away waste products that can slow muscle growth, repair and recovery. In the end, this means you will create a more optimal environment for building muscle!
Building Muscle The Wrong Way #2 – Overtraining The Biceps And Triceps
I'll bet any money that you would do almost anything for a set of sleeve-stretching set of arms. Any money that you would do almost anything for a pair of bulging biceps and rock-hard triceps!
Interestingly, every time I 'm at my gym, I see small and weak dudes spending a full hour doing every bicep and tricep exercise imaginable. They do set-after-set, week-after-week with nothing to show but the same skinny noodle arms. What they fail to realize is that for maximum muscle growth and strength, the biceps and triceps require very little direct stimulation!
Do me a favor and take a close close at the size of your thigh. Now compare the size of your thigh to the size of your bicep. Does it make sense to spend the same amount of time training arms versus your legs when your legs are over four times as big? Of course not! Now compare the overall size of your back to the overall size of your arms. Now compare the size of your overall chest to the size of your overall arms. You should now realize that a larger muscle group should be trained differently than a smaller muscle group.
Focus the majority of your training on the large muscle groups – that is chest, back, shoulders and legs. Focus on increasing the strength and size in these big muscle groups and rest assured, building muscle in your arms will become easier.
Now hear me out. I'm not saying that direct arm training is a waste. I'm simply leading you to discover that less is often more when training small muscle groups such as your bi's and tri's.
Building Muscle The Wrong Way #3 – Not Focusing On Getting Stronger
I can't count how many times I have down a fitness consultation with a young new trainee and bring up the idea of including a strength cycle early in the program and he instantly fires back, “But I don't care about how much I can lift, I just want to get ripped and muscular.”
I get his short attention span back by stating, “Building muscle will almost always follow if you simply focus on getting stronger, I mean getting really stronger.” Unfortunately, training to get stronger seems to no longer be apart of the average trainees training regime.
Since the fitness industry has become more commercialized with balls, balance pads, fancy selectorized equipment and ridiculous infomercials, people have neglected the necessary time building requirements to build a solid foundation for long term success. Including bodybuilders.
Consider that the stronger you become the more sets and reps you will be able to lift for more specialized movements. The better your technique. The faster your recovery. The longer and harder you will be able to train. And rest assured, when you get stronger from week to week, the muscle mass will follow!
Don't believe me? Next time you go to your gym check out who the biggest guys are. Don't be surprised if they are also the strongest. Have you ever seen anybody will a small frame who can deadlift four plates, squat three plates, bench press two plates or curl 1 plate (per side respectively). I didn't think so.
Building Muscle The Wrong Way #4 – Reading Bodybuilding Magazines
Did your last bodybuilding magazine promised 2 inches on your arms in 2 weeks? Did it tell you could increase your strength by 40% in one week? Did it show you the latest 'arm program' which looked the exact same as last months arm workout? I know this sounds extreme, but almost 90% of the information you see in bodybuilding magazines is dead wrong and only works for guys who are using steroids.
The modern mainstream bodybuilding magazines are really just muscle comic books written at a 6th grade level. They glorify drug-using bodybuilders and portray them as the picture of health. The cleverly combine two or three rehashed articles, a lot of pictures, gimmicks, sex and hype to sell this nonsense to millions. These magazines may have inspired millions by the pictures but they have also mislead millions.
Building Muscle The Wrong Way #5 – Taking Advice From A Guy Who Uses Drugs
Drugs allow you to train more often because of one's increased ability to recover, but they also speed up normal physiological processes that normally would not occur, i.e. increased hormonal levels. Not only do bodybuilders take an ENORMOUS amount of drugs; they are also known to inject various substances into their bodies to give selected body parts that enhanced look.
Building Muscle The Wrong Way #6 – Trusting The Supplement Ads
Most are unaware that bodybuilding magazines are owned by million dollar supplement companies that use the magazine as a vehicle to sell their supplements. They intentionally get professional bodybuilders to make programs that will cause the Average Joe with average genetics to literally fail. Because the programs are printed in black and white, the trusting consumer believes the advice must be right, and resorts to the latest cutting edge supplement promoted on the next page! The sale has been made.
Building Muscle The Wrong Way #7 – Following The Bodybuilding Programs
How would you also like to know that many of the articles in the popular muscle magazines are ghost written! Yep, many times the staff writers of a certain magazine will simply get the approval of a certain bodybuilder to use their name in an article they write. So, sometimes you will not even be reading an article that was actually written by your favorite bodybuilder.
Stop Taking Advice From Bodybuiding Magazines...
Once skinny guys discover there are no short-cuts or secrets, just time-tested, universal muscle building principles that are not as complicated as perceived, but work for anyone who applies them - then they will begin to build an impressive physquie and conquer their perceived unfriendly genes. You must learn to train smarter and not harder.
The training programs in these magazines are heavily influenced by professional bodybuilders who are on a lot of drugs, let us not pretend otherwise. Yes, other sports also are guilty of using drugs to enhance performance, but possibly no other sport is so dependent on the use of drugs than bodybuilding.
Your Solution : Take Advice From Someone Like You...
If you goal is to become huge and ripped naturally - you need to get advice from someone who has been in your own shoes. Would you take money advice from someone who inherited a million dollars? Probably not. So why would you take muscle building advice from someone who inherited genetics that makes him grow muscle even when he sneezes?
I have no idea either!

Deadly Bodybuilding Myths You Don't Know Part 1
By Vince DelMonte


There are so many unproven bodybuilding myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly bodybuilding myths. Here are the first three of six bodybuilding myths that must be dispelled!

Bodybuilding Myth #1
Train like a bodybuilder to become a bodybuilder.
This is the message screamed by the bodybuilding world. While this mantra may have inspired millions via popular bodybuilding magazines, it has also mislead millions by re-printing and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.
Imitating the training of the 'champion' bodybuilder is one of the most costly frauds in the exercise world because the 'instruction' from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free.
The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest routine is training suicide for the average trainee not spending a couple thousand dollars a week on special 'vitamins'. Not only are these magazines useless but they will cause injuries, over-training, and illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard gainer. Supplements, 'better training', and more dedication are their 'secrets' so you are told.
Bodybuilding Myth #2
Train for the ‘holy’ pump.
The 'muscle pump' is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller.
Getting a muscle pump is not necessarily what causes the muscle to grow – doing 100 reps with a light rep will create a huge pump – but does this make a muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!
Most bodybuilders swear by the 'pump' and preach that you are shuttling more nutrients into the muscle – but is that what is really happening? Sure it feels great, like Arnold says in the unforgettable scene in Pumping Iron, but all that is occurring is a 'back-up' of blood. The blood is 'stuck' inside the muscle, which creates that worshiped tight and full look.
The blood that's backed up into the muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass!
The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a WASTE product and does nothing to build muscle weight.
Now if you are lifting extremely heavy weights and achieving a pump then this is a very good indication that you are making the muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are 'targeting' the working muscle. Not as you guide to mark your success.
Bodybuilding Myth #3
You MUST train until failure.

Training to 'failure' has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure– going to the point in a set where you are physically incapable of going just one more rep, hence you 'fail' - is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this 'going to failure' principle is as critical as bodybuilders have employed.
Growing up as a long distance runner I often stood by and watched the sprinters compete, and was astonished by their tremendous quadriceps and hamstring muscle. Yet I never remember watching any sprinter on my team train until failure, nor do I recall them ever sprinting through the finish line and collapsing. Yet they demonstrated a greater amount of muscular work in less time each time they practiced and raced.
Also, I will never forget the phenomenal muscularity of the construction workers I used to work with when I laid bricks and framed houses. Yet I never recall them carrying timber around the yard until they could not pick up one more 2 x 4. Nor do I remember the bricklayers moving the bricks around until they could not move them anymore. Both of these groups had incredible muscularity and were able to stimulate muscle growth without going to failure. So why do so many command that 'failure' is an absolute law for stimulating muscle growth when much evidence shows otherwise?
Improving your body’s sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on prior to passing out. If you want to improve your tan, it isn’t necessary to subject your skin to the sun prior to the moment of blistering. If you want to improve your ability to hold your breath under water, do you need to go to the point just prior to losing consciousness?
Since your body’s primary function in life is to survive it will adapt only to the point where your body has sufficient defense to whatever element it is exposed. Similarly, when lifting weights your body will adapt to the intensity you have exposed it to over time while maintaining your recovery resources. As you can see, muscle growth stimulation operates on the same principle and does not require over killing your muscles’ absolute limit.

Deadly Bodybuilding Myths You Don't Know Part 2
By Vince DelMonte


Bodybuilding Myth #4

Low reps are for size and high reps are for cutting.
Your muscles do not have much personality – they are either growing, shrinking or staying the same.
If you want your muscle to grow then gradually force your muscles to do more work and outperform your last workout’s performance. If you are content with the size of your muscles right now then this is easy – just keep doing what you are doing. And to make the muscle smaller, this is even easier – simply do not train it.
You can not pick certain exercises to get a muscle 'cut' or make a muscle 'huge' - this theory holds no water. Muscle ‘cuts’ are a reflection of two criteria on the body: pure muscle size and low levels of body fat (in the single digits). So if you want to build massive muscles get ready to apply the fundamental principle of progressive overload. And if you wish to get 'cut' and 'ripped' be prepared to drop your body fat levels into the single digits.
Next time you hear someone say, “I just lift light weights to get toned,” then pat them on the back and point them in the direction of the cardio room as a better option. Light weights do not build muscle, period. They will burn calories and that's all. You’re better off maximizing your time by burning calories running or doing jumping jacks. And if you see someone with the goal to get bigger and they are a cardio junkie – grab their hand and lead them to the heavy weights.
Bodybuilding Myth #5
Monday is chest day, Tuesday is Leg day, Wednesday is Back day...

Splitting up a routine is preached like 'gospel' and is rarely on trial or questioned as the way to structure a muscle building routine.
And sure, splitting up a routine is fine and has some benefits BUT it is also the fastest way to over-train and burn out. Remember that you do not get stronger in the gym – you get stronger and bigger when you go home, rest, sleep, eat and FULLY recover.
To SUPERCOMPENSATE from your previous workout your muscles are not the only things that must experience a full recovery. Do not neglect the fact that you are taxing and depleting your central nervous system, hormonal system, and immune system – systems that, in fact, take longer than your muscles to recover.
Just because your muscles say, “OK we feel fine, let's train again,” you must still experience a FULL recovery prior to attempting to stimulate your muscles again for more muscle growth.
Consider this practical example. What is the best way to cure a sickness? By taking an entire bottle of aspirin in one sitting? Or taking smaller dosages at more frequent intervals? I hope you agreed with the second solution. So what is the best way to build muscle? Taking one huge dosage per muscle group per week? Or taking smaller and more frequent dosages on a muscle group?
Bodybuilding Myth #6
Shock’ your muscle and keep them ‘guessing.’

This has got to be one of the silliest and most misleading statements ever made (no hard feelings because in theory it can be convincing). Interestingly, the people who used to give me this advice must have been 'shocking' or 'tricking' their muscles the wrong way because they had no muscle mass on their bodies to back up that statement.
If you think about this myth long enough you might start to laugh. Do you think you can really change your exercises and training routine to 'surprise' your body and get a different reaction out of them?
Your muscles do not have outside eyes that reward you with new muscle growth if you 'confuse' them. Your muscles understand MOVEMENT and that's all – push, pull, curl, extend, contract or release – that's it. You can be lifting bags of sand or dead lifting 400 pounds and the action on your back is the same – your knees bend and your trunk flexes. So where is the shock? Why would your back muscles say, “Holy Macaroni Batman, you’re lifting with an Olympic bar and not sand bags anymore. Better pack on some muscle.”
Or maybe you can switch up the order of your routine by hitting a weak body part twice in the week. If you only train your arms once in the week and then 'strategically' throw arms in twice one week they will be 'confused' and 'shocked' into growing. Please! Your muscles operate on laws of science, not on laws of trickery.
Forget trying to shock, confuse, trick or ‘keep the muscle guessing.’ The only thing that will be shocked and confused is the person messing around with this theory who has no clue why their body has not changed in a month since they started this magic show.

How To Build Muscle And Gain Weight Quickly Part I
By Vince DelMonte


Do you truly know how to build muscle and gain weight quickly?
If you knew how to build muscle then the skinny jokes would have ended long ago. If you knew how to gain weight quickly then the blank stares would stop when you tell someone you work out with weights. And if you knew how to build muscle and gain weight quickly you would no longer frustrated that the scale has not budged upwards since you first started lifting.
I know from first hand experience what it feels like to train for hours in the gym, slug back protein shake after protein shake, spend your hard earned money on over-priced and over-hyped supplements, with little or nothing to show for it! If this is you than you're not alone and are probably missing a few key ingredients that you're executing effectively.
If you're a naturally skinny person than you must play by a different set of rules. If you were not gifted with muscle friendly genes than does it make sense to follow a program by someone who builds muscle even when they sneeze? If you're training drug free than does it make sense to take advice from a guy who’s spending a few thousand dollars a month on steroids?
Or maybe you're taking advice from someone with great genetics? That’s like taking money advice from someone who inherited a fortune! You must accept the fact if you have muscle 'unfriendly' genes you must be prepared to play by a different set of rules if you want to build muscle and turn heads!
Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly :

Train like a barbarian!

Do people stop and watch you work out? Do you reach the point in a workout where you question your ability to finish? If you treat working out more like a hobby than a job than it’s no surprise that you do not stand out in a crowd and are still spinning your wheels.
The majority of people that work out in a gym barely sweat and spend more time starring in the mirror and trying to impress the new front desk girl than getting into the ‘zone’ and crashing through previous training limits.
Here are some tips on how to 'train like a barbarian':
1. Treat every single set like it is your last set.
2. Treat every single rep like your life depends on it.
3. Wear a stop watch and ensure that you keep the rest period honest.
4. Wear a sweater so you can’t stare at yourself in the mirror.
5. Wear a head set on that tells others ‘do not disturb.’
6. No girl friends allowed or wimpy guy friends who are going to compromise the intensity of your workout.
7. Train with an intensity that scares the gym shorts off of every person in your path.
Are you starting to get the picture? There is a philosophy that simply states, “You get what you focus on.” Focus on training like a barbarian and you will soon start looking like a barbarian!
Give your muscles a reason to grow!

Guess what happens when you train at the same intensity as you did in a previous workout? Your muscles laugh back at you and say, “Nice try, we did this workout before and can handle this stress! Is that your attempt on getting us to grow?”
Don’t get caught up in the latest hype of bodybuilding and fitness magazines. Most of it is rehashed and just packaged sleeker to sell magazines. There are two forms of training that must be cycled in a successful weight training program:
1. HEAVY HEAVY HEAVY! Put everything into lifting heavier weights and getting as strong as possible. Use only one compound exercise per major muscle group and focus on a 5% increase in strength from week to week. This will ensure neuromuscular development and targeting the fast twitch muscle fibers which have the greatest opportunity for growth.
2. VOLUME VOLUME VOLUME! Expose your body to as much work possible in the shortest period of time. Placing your muscles under more tension will result in more tapped and untrained muscle fiber being recruited therefore more muscle growth! The key here is to find the correct balance in time and work. Volume training does not mean 2 hour gym workouts lifting light weights. Instead lift heavy weights close to your max threshold but with shorter rest periods, slower tempos and more exercise selection per muscle group.
No more program hopping!
Sure, it’s easier to test drive a program for a few weeks and than say it does not work and move on to the next latest ‘breakthrough’ program. This is called the blame game and neglecting responsibility! Do you think you will become rich if you test out a new job for a few weeks and than call it quits when your first paycheck does not meet your expectations? No way! But if you stay with the company and exploit the companies benefits and opportunities to the fullest than you will succeed.
The reality is that virtually every program will work for a certain period of time if it is done at the right intensity and as the author has written.
Find a program and study the details of it’s full entirety. Ensure that the program goals of the author are in alignment with yours and study all the fine details. Do not ask a million questions and try and find holes or flaws or attempt to make it ‘perfect.’ The perfect program does not exist. Trust the program, follow it honestly and monitor the progress. The experience and results you gain from following one program for a consistent period of time will be priceless.

How To Build Muscle And Gain Weight Quickly Part 2
By Vince DelMonte


Do you mind if I be frank and ask you a honest question? If you had to transform your body which required you to know how to build muscle and gain weight quickly, and you only had a few weeks, could you step up to the challenge?
Let's say your wanted to enter a fitness model or beginner bodybuilding competition? Perhaps you want to be considered he 'buffest' guy in your gym? If you get starred at because your physique stands out in the crowd than click away because your probably already know how to build muscle and gain weight quickly.
However if you are the guy on the other extreme and receive surprised looks when you tell people you work out with weights, don't look any different than any body else in your gym and have never been approached for advice than please read this article carefully because this is your next step to building muscle and gaining weight quickly!
'Hardgainer' - Dump the title!

As soon as you start labeling yourself as a 'hard gainer' don't be surprised when your results come to a screeching halt.
This single word has more power to sabotage your potential for a muscular physique before you even begin training. Keep calling yourself a 'hard gainer' and don't be surprised if you continue to waste your time, effort, and money.
If you're lucky maybe you will build 3 - 5 pounds of muscle a year...
I have no problem with the term 'hard gainer' except for what happens when people label themselves to be so-called 'hard gainers.' Sure you might be a 'hard gainer' but I think most skinny guys believe they are actually 'no gainers.'
'Hard gainers' do exist but THERE IS NO SUCH THING as a 'NO GAINER!'

You might think you are a 'hard gainer' because you have trained your butt off for a few years, you eat the right foods, take all the latest supplements and yet still get a surprised look when you tell people you work out!
I don't know anybody that does not have the ability to put on slabs of muscle in record time. I have proven every client dead wrong who perceived themselves as a 'hard gainer.' This term is just a poor excuse.
Plain and simple: excuses are for the weak. It's easy to point the blame when your workouts are inconsistent, your training is sub-maximal and you indulge in a undisciplined social lifestyle. How convenient to shift the blame from yourself to a convenient label.
But it's easier telling everyone that you are a 'hard gainer.' Right?

This term is a great disguise for skinny guys who will never reach their true genetic potential. Instead of taking responsibility for your actions, it's a lot easier to pull out the 'hard gainer' card and flash it to everyone. It sits by your driver's license and has become a part of your identity.
The deadliest mindset in the world.
Consider this. It’s like saying, “I can’t afford it.” This should be considered a deadly statement because it forces your brain to stop working and reinforces a false perception of your true abilities. Instead you should say, “How can I afford it?” By constantly saying, “How can I afford it” or “I can afford it,” you will reinforce a new perception of yourself - you will no longer think of yourself as poor, but as a rich person.
If you examine these two statements, you will see that “How can I afford it?” opens your mind to examining the possibilities of accumulating wealth. “I can’t afford it,” on the other hand, closes your mind to any possibility of attaining what you desire.
Let’s make this example practical now. By simply being aware of the words you use, you can self-detect your self-perceptions. By changing your words, you can begin to change your self-perceptions - if you choose. So by simply reminding yourself to say, “There is no such thing as a 'hard gainer'” you will be able to bring out the muscular person inside of you. By saying, “I am a hard gainer” you are reinforcing the small and weak person who was already there.
Do you truly think that you can casually or unintentionally build muscle and gain weight quickly?

No way! Do you really think deep down that if you believe you are a hard gainer and a muscular physique is out of your limits, that you will ever achieve any significant results? I’m not talking 3 or 5 pounds of muscle a year. I’m talking about 20-50 pounds of massive muscle. Of course not. Every trip to the gym, every set, every meal, every shake you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of smallness.
The very first step you must take before you read any of the training or nutrition content of this book is DITCH THE TITLE. Stop labeling yourself and start thinking of yourself as a ‘untapped reservoir with explosive muscular strength.’
Many personal development coaches stress the principle, ‘you get what you focus on.’ Therefore if you focus on being small, you will be small. Focus on being big and muscular and this will direct your mind and actions to the things you must do to become just that. All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have?
Focus on believing in yourself and your abilities and re-classify yourself as a ‘consistent gainer’ or an ‘unstoppable gainer’ or whatever title suits your motivation best. If you focus on being successful you will be and you are already one step closer to becoming the person you really want to be!

How To Gain Weight – Even If You Are Under Weight
By Vince DelMonte


Here are four 'little known' how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!
Are you sick and tired of people telling you how to gain weight. It probably sounds like this:
“All you have to do is eat, eat and eat some more to gain weight...”
“Weight gain is just a matter of eating...”
“You just gotta overload your metabolism to gain weight fast...”
“You can't build a house without the bricks and mortar for gaining weight...”
Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.
If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself...
People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
It's not totally your fault you are skinny...

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!
Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!
Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
“Taking advice from someone who can gain muscle weight easily,
is like taking money advice from somone who inherited a fortune
or is making money illegally.”
You must think outside the box and give up the excuse of being a “hardgainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'undeweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.
Four simple how to gain weight action steps to start growing like a skyscraper!
1. Double it up.
One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.
Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!
2. Live your life around food.
Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.
Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies comittment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.
Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!
3. Use BIG eating equipment.
If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.
So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal than a bigger serving on a bigger plate will look small!
4. Never train hungry.
How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?
I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, “Yeah, that's because your metabolism is in starvation mode and shut right down you skinny pencil neck!”
I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immedately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a grueling training session on a empty stomach?
Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?


The Best Skinny Guy Weight Training Exercises
By Vince DelMonte


Can you imagine you are wasting all your time on the wrong weight training exercises? Can you imagine that every weight training exercise you are doing is dead wrong? Skinny guy's must meet a different set of requirements when choosing the most effective weight training exercises for maximal muscle growth. You do what to transform your skinny body into a rock-hard muscular body, right?
Without further ado, here are the top two exercises for each muscle group I used to gain 41 pounds of muscle mass in under six months:
Chest: Bench Press and Flat DB Chest Press
Back: Bent Over Barbell Rows and Close Grip Chin Ups
Shoulders: Seated DB Shoulder Press and Standing Military Press
Triceps: Dips and Tricep Pressdowns
Biceps: Standing Barbell Curls and Incline Bicep Curls
Quads: Squats and Lunges
Hips: Deadlifts and Stiff Leg Deadlifts
Lower Back: Good Morning
Calves: Standing Calve Raises
Abdominals: Weighted Ball Situps and Weighted Cable Crunches
Yes, there are many more exercises I did not list but these are simply the best. Stick to these weight training exercises for the best possible muscular and strength gains and you will have a rock-hard muscular body in less time than before!


Weight Training Tips
By Vince DelMonte


Weight training properly is known by few. If it was easy then you would see a lot more muscular and lean physiques on the streets. Before you learn how to weight train properly, it is critical that you learn these five weight training tips before you even step foot in the gym.
1. Write down a realistic short term and long term goal.
2. Make a commitment to stick to one program for at least 12 weeks.
3. Educate yourself prior to starting.
4. Hire a trainer to teach you proper technique.
5. Focus on gradual progression.

Weight Training Tip #1: Goal Setting

Inch-by-inch life is a sinch. Yard-by-yard life is hard. Treat your goal setting the same way. Do not expect to be on the cover of Men's Health by next summer. Decide how much muscle weight you wish to achieve in three months. Six months and one year. Decide where you wish to finish and work backwards. If you wish to gain 50 pounds by the end of the year, than create a game plan that allows to gain at least one pound per week.

Weight Training Tip #2: Commitment

The only reason you will fail is if you are not truly committed to your goals. Do your homework and find a weight training program ideal for your specific goals and situation. Study the program fully prior to commencing. Comprehend every detail of the program and if you don't, contact the author of the program to ensure you have no excuse to misunderstand or perform the workout incorrectly. After you chosen a program, take responsibility for your decision and follow it to it's full completion. Do not try it out for three weeks and than say, “It's not working...” and try another program. This will create a failures attitude and begin the deadly bad habit of program hopping

Weight Training Tip #3: Education

How much do you really know about building muscle? Let's put it this way, if you had to teach someone else how to transform their body in the next twelve weeks, could you help them? Never mind, could you transform your body in the next twelve weeks? If not, you probably do not know enough about how your body works from a training, nutrition and recovery stand point. Order a book, visit a reputable website and find out everything you must know, about proper weight training, before you start the guessing game.

Weight Training Tip #4: Proper Technique

You wouldn't try and drill your teeth? You wouldn't try and do your own taxes? You wouldn't try and fix your own car? Assuming you have no expertise in dentistry, accounting or automotive repairs. So why would you try and teach yourself proper weight training technique? It boggles my mind why so many people across North America sign up for a gym membership and jeopardize the health of their tendons, ligaments and joints with the attitude of “I think I'll try it on my own,” or “My friend is going to teach me,” or “I am self taught from watching others...” Do not be cheap and leave your ego at the door and hire a reputable fitness trainer who can teach you proper weight training technique.

Weight Training Tip #5: Progression

I'll say this again. Inch-by-inch life is a sinch. Yard-by-yard life is hard. Approach each workout with this attitude. Your bench press does not need to go up twenty pounds in the first week. But just imagine your bench press went up consistently 2.5-5 pounds every week for the next year? That would some serious muscular and strength gains! Your goal is to simply out do yourself from workout-to-workout, week-to-week. Whether you do one extra rep, one extra set, a extra 2.5 pounds or a shorter rest period, these are are measurable signs of weight training progress.
Conclusion
Make your weight training life easy by starting with the the above weight training tips and look forward to a rewarding and fruitful adventure in the gym.

Top 10 Tips To Successful Teen Bodybuilding Part 1
By Vince DelMonte


Teen bodybuilding is growing at an alarming rate, as enthusiastic teens hit the gym every night of the week. I don't blame them. Teen bodybuilding is one of the most effective ways to boost a skinny guys self-confidence and self-image. Did I also mention lots of attention and admiration from the ladies and respect from the guys. Teen bodybuilding does not just help out with vanity but promotes a nutritious diet, disciplined lifestyle, and strong work ethic.
So the question is, how is teen bodybuilding done right? Should teen bodybuilders read the latest bodybuilding magazines? Learn from their friends or a professional? Train every day or every other day? Rely on supplements? Start when they are done growing or earlier? Focus on endurance training heavy lifting? Teen bodybuilding has dozens of questions and many different opinions on each. Here is my top 10 tips to successful teen bodybuilding in no particular order:

1. Avoid Steroids

Duh! This might sound obvious and if you have not been offered steroids yet, make your stand now and be prepared to say 'no' when you get backed into a corner. Your body is flowing with more natural hormones than any steroid could replace. Don't screw up your natural hormonal levels at such a young age. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, be a real man and train drug free. In the end your friends will respect you more for staying away from the dark side.

2. Focus On Clean Eating

Old habits die hard. Believe it or not, the nutrition habits you are creating today will affect you all the way into your adult years. As a young teen bodybuilder, you have an opportunity to create good habits at an early age. Focus on eating clean carbohyrdates like whole wheat breads, oatmeal, brown rice, potatoes, fruits and veggies. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural peanut butter and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be an example to your friends to be walking statue of health! I promise you that you will have a few friends who admire your physique and ask you for advice!

3. Avoid One Body Part Workouts And Focus On A Full Body Workout
A full body workout? But all my friends are training chest tonight. And tomorrow they are training back. And on Wednesday they are training arms. But if you have the courage, you are not going to follow the herd and trust me. You are too young to be splitting up your muscles groups into only one body part a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over train at a young age. Look at it this way. Do you only eat once per week? Do you only take supplements once per week? Do you only sleep once per week? Do you only study once per week? Than why would you train your muscle groups only once per week? It does not make sense. Full body workouts will allow you to hit all your major muscle groups three times in the week, without overtraining, instead of only one time.
4. Emphasize Your Conditioning
Teen bodybuilding can actually become something that appear to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.
5. Stick to Basic Supplements

Your a teenager and should be saving your money for college and your first car. Don't get scammed by over hyped supplement ads that promise the world. Follow the saying, 'If it looks too good to be true, than most likely it is!” All you need to budget for now is a high quality multi-vitamin which you should take for life as well as a high quality protein powder in your arsenal and a regular omega-3 fish oil cap. Between these three supplements you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters or even NO2 products. The first three to four years of your lifting should be done with just the basic supplements.
Conclusion.
Stay tuned for part two when I reveal the next top five tips to successful teen bodybuilding.

Top 10 Tips To Successful Teen Bodybuilding Part 2
By Vince DelMonte


As discussed in part one, teen bodybuilding can start at a very young age allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition and even stimulation of the mind since the topic of teen bodybuilding involves constant education. Teen bodybuilding can also help you erase nicknames like “Skinny Mini,” “Scrawny,” “Tooth Pick,” “Twiggy,” and in my own personal case, “Skinny Vinny!”
Unfortunately teen bodybuilding is not as easy as it looks and can result in injury, bad habits and frustration if stated with out structure and progression. Here are the next five tips to successful teen bodybuilding:

6. Learn Proper Technique First

How well do you think you would golf without supervision? How well do you think you will skate without coaching? How well do you think you will play piano without lessons? How much muscle do you think you will build without proper lifting technique? Not much!
I hope you are humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a reputable fitness trainer. I know many of your friends will not even consider this and you will be told, 'just learn it yourself,' or 'watch others.' Can you imagine a medical surgeon or dentist who took this approach? Yikes!
Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a professional fitness trainer, not going to pay you back over and over (for the rest of your life) if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a coach for a rehab therapists next vacation! If you don't get injured now, most likely it will be in the next few years.
7. Stretch Just As Much As You Lift

Stretching is the most under rated physical quality which is unfortunate because shortened muscles perform weaker and slower and have a higher incidence of injury. Stretching is the only physical quality which more is better. Stretching is one of the only habits that can not be over trained.
If you are serious about getting into the world of teen bodybuilding, I encourage you to start this habit early. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From real world, in the trenches, experience, I would suggest stretching at least the same amount of time that you lift. That means, for every 1 hour of weight training you perform, you must balance the effect of weight training with one hour of stretching. Therefore, if you weight train 4 hours in the week, you better be stretching for at least 4 hours in the week. If you are really lazy, start stretching for at least half the amount of time that you lift. After you see the benefits of increased strength, quicker recovery and less injuries I am sure you will have no problem bumping up your stretching sessions to the recommend 1:1 ratio.
Fail to stretch at least the same amount that you lift is almost a sure fire way of shortening a teen bodybuilding career or lifestyle. Remember, weight training shortens and tightens the connective tissue you train. Stretching counters the effect and ensures your muscles have room to grow!


8. Focus On Bodyweight Strength First

It amazes me at how many teen bodybuilders can barely do a set of 40 push ups, 20 chin ups and 30 dips. In my opinion, these are some standard upper body fitness tests that should be accomplished with ease before loading is introduced (it might take your 3 or 4 months to achieve this if you can't do them right now). I once heard a famous fitness coach say, “You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight.” I would have to fully agree.
What's the point of a sloppy 150 pound lat pulldown if you can't do 10 bodyweight pull ups? What's the point of a 185 pound bench press with microscopic range reps, if you can push up your body a couple dozen times? What's the point of a 500 pound leg press if you can do a set of one legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.
9. Keep Your Workouts Under 1 Hour

Unless you are in a teen bodybuilding competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than a hour! Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting)I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts.
Your goal should be in fact to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles too, in a shorter amount of time will improve your muscle density. Your bodies ability to tolerate greater workloads.
10. Develop Full Range Of Motion
Initially, teen bodybuilding should involve building strong muscular attachments, tendons, ligaments and bones – text books refer this as anatomical adaptation. Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments and bones would be considered building a strong foundation to build from.
What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in our case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved.
Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle. What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your mind-muscle connection quicker and strengthen all the supporting tissues more rapidly. Initially, as a teen bodybuilder, you should never sacrifice range for load.
Conclusion
If you are serious about doing teen bodybuilding safely and effectively than take all of the tips very seriously. Do not pick and choose the ones you wish to follow. They will all result in a long and fruitful bodybuilding lifestyle. To your teen bodybuilding
success!

Six “Little-Known” Muscle Building Tips Part 1
By Vince DelMonte


So you think you know everything about building muscle? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these three 'little-known' muscle building tips will accelerate your muscle gains immediately!
1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.
It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:
Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.
Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.
These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.
2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.
Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.
You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.
3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?
To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

Six “Little-Known” Muscle Building Tips Part 2
By Vince DelMonte


So you think you have heard everything there is to know about muscle building? If you have read everything, tried everything and heard everything about muscle building but still resemble the silouette of a Calvin Klien model instead of a buff fitness model than I promise these next three 'little-known' muscle building tips will accelerate your muscle gains immediately!

4. Never Train More Than 2 Days Consecqutively

But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.
Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?
If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.
5. Go Home If You Are Not Stronger Than Last Workout
Multiple choice question:
Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?
A. Your body had not fully compensated from the previous workout and required a longer recovery period.
B. Who cares! You toughed it out and made the most of the workout.
C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.
If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.
The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:
1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.
2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.
3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.
4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.
5. You will lose motivation and grow frusturated and confused because of your lack of progress.
This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.
To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!
6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickets way to achieve success is to find somone who has gone before you and done what you want to do – and model them.
So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountablity, a formal system, time and financial comittment and assessment of performance.
A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of comittment and accountablity on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.
The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!
Serioulsly consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

Get Big Muscles In 3 Simple Steps
By Vince DelMonte


Do you know what it really takes to build big muscles? Do you think it's as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :
Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a chance of survival. These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back. Gluts, hams, calves and core muscles.
Not to mention the degree of intensity, squats and dead lifts force your body to release greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the entire body.
Stick to Compound Exercises

What is going to isolate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever hope to get big muscles than compound lifts are not optional, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.
If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!
Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.
Generally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a crucial variable, which is often overlooked, yet will determine whether you create the correct training response.
For example, if you are training for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.
Lastly, how do you know if you are truly stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was identical for both workouts, this is a tremendous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!
Conclusion

You now know that building big muscles is not easy as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!


No More Excuses: Diet and Nutritional Planning for 2008
By Vince DelMonte


Visualize this. You were just chosen to let world famous Fitness Model, Frank Sepe, shack up in your house while he does some local photo shoots in your area. His taxi is dropping him off at your door step step in 5 minutes! And, did I mention, he'll be relying on your kitchen and food supply...
The question is this. Is your kitchen prepared for your guest? Will he look inside your fridge and be impressed with your nutritional choices or will he cancel his photo shoot and call the Extreme Makeover Kitchen Gang leaving you embarrassed and humiliated of your kitchen which resembles the same fridge of the cast from America's Next Top Model!
In this article, I am not going to tell you what and why to eat. I am assuming you already know the importance and basics of bulking and cutting and have a plan to follow. In the article, we are going to discuss how to action-steps to executing your plan effectively in 2008.
Creating a Safe House

Before the new year gets too far in, we are going to revolutionize your kitchen. The plan is start stocking your kitchen as if you have professional bodybuilders, UFC fighters and professional athletes living in your house. No point in setting the standard low. If you wish to resemble the physique of a champion - then you better start living like one. The plan is to remove all foods not conducive to your goals and replace them with foods and replace them with a variety of better choices.
Let's face it. If the food is in your possession or located anywhere in your vicinity, you will eventually eat it. Don't kid yourself otherwise.
The key is to view your home as a 'safe house.' A place where you are free from all the temptations of fast food, finger food at socials, alcoholic beverages at parties, sweets at the girlfriends house, muffins at staff meeting and salty foods on poker nights. With all this temptation potential for sabotage, you need to create a safe house you can return to each night. Here's how to do it right for 2008:
The Fridge and Pantry Makeover
Just a few days ago, I bought myself a brand new stainless steel fridge! Compared to the one I bought at a garage sale for $25, this one is beautiful. It's even more beautiful when it's stocked to the brim with muscle building ammunition. Why am I telling you this? Because, for some reason, as soon as I owned this new fridge, I felt obligated to put it to good use. When it's empty, I almost feel inadequate of being called a man's man! If you don't plan on buying a new fridge for some extra motivation, my first advice, is to empty your entire fridge and do a complete over haul. Call your mom. Call your girlfriend. Call you wife. This fridge is getting a cleaning.
Don't be surprised if you are more motivated to parallel the cleanliness of the fridge with the cleanliness of the foods inside the fridge. Little changes can go along by adjusting your personal mindset.
Here's What to Dump in the Garbage
It would be easy to write out a Top 50 list of foods that you should avoid at all costs. However the reality is that this is rarely the cause for getting fat and not achieving your goals. There are actually very few BAD FOODS. I learned from an old university professor who said, "There's no such thing as good or bad food; there is only good and bad times to each certain foods." And yes, there are some foods that you should avoid at all costs but there is not a 'David Letterman's Top 10 List.'
However, I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later. Eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles, but you will be better off leaving them on the shelves at the grocery store.
GET RID OF THESE FOODS
SODAS AND JUICES - excluding or including can be the difference between skinny and fat. Go ahead and read for yourself on your next 'healthy' fruit juice the amount of sugar. You have two ingredients- sugar and water.
HIGH FAT PROCESSED MEAT - sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don't confuse these for good sources of protein.
FROZEN DESSERTS AND ICE CREAM - again, more sugar to transform your six pack into a keg.. Sugar and oil-laden sauces - whether it is ketchup, barbecue or horseradish sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
You're better off spicing up your meals naturally without all the sugar and extra empty calories.
MOST PROCESSED FOODS - make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote 'healthiness' but fail to admit the degree of processing it went through. Do your own experiment - next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of 'fillers' that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
CRACKERS - refer to the above but you get to choke down a mouthful of sodium too.
WHITE FLOUR PRODUCTS like white bread and bagels - manufacturers first remove the wheat seed's bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage.
A few synthetic nutrients are then added back into the white flour and labeled 'enriched,' but in reality there has been no real 'enrichment' of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
BAKING SUPPLIES - more chemicals to wreak havoc on the human body.
POTATO CHIPS - a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
MYSTERY FOOD IN ROTTING TUPPERWARE CONTAINERS - even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas, there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date.
Here's What to Add to the Kitchen
Since your fridge is probably looking bare like your college days it's time to stock it up so that even Chef Pasquale would be very happy.
Again, this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.
ADD THESE FOODS
BEVERAGES - Get ready to start drinking a lot of water. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. Also, drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. Chuck the killer fruit juices and soda!
BONELESS CHICKEN BREASTS - If your budge permits, aim for free-range chickens (organically fed) as a the most superior choice. If you can not afford these regularly than go for the grain-fed, store-bought type because they carry minimal body fat.
COOKING SPRAY - Only buy the ones made from canola or olive oil
CHEESE - Typically the cheeses that have a stronger taste will serve more purposes. They have a better protein and fatty-acid profile and they provide more taste to your food. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses, such as Feta, goat, Havarti, aged white cheddar and Parmesan.
DRIED FRUIT - This is a great source of easy calories. Just a small handful of some dried fruit has the same amount of calories as a large apple. If you're trying to gain weight, then dried fruit can work to your advantage, but if you are trying to lose weight then be very cautious.
Good sources are currants, dates, pears, mango, apples, and banana. Just don't eat the extra sweetened ones loaded with hydrogenated oils as an additive.
EGGS - Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed.
EGG WHITES - Egg whites can be a little pricey if you buy them in the cartons, but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes.
Instead, buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. Egg whites are also great to throw into protein shakes, but don't be surprised if your significant other runs away because of wicked stink bombs.
EXTRA LEAN GROUND SIRLOIN - Always go for the leanest sources available. Your local grocery store should meet your requirements but feel free to venture down to a farmer's market and go for grass-fed beef freshly ground.
FRUIT - Always go for an assortment of colors and make sure your fridge is always stocked with fresh fruit. I typically shop for seasonal fruit from a quality perspective and cost perspective. If you can, go for local and organically grown produce.
Examples are apples, grapes, bananas, kiwi, raspberries, blueberries, strawberries, mango, oranges, tangerines, and pineapple.
GREEN TEA - Go for the one with out any extra flavoring or fillers. An organic green tea without any extra herbs is the best.
GRAINS - Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar), oat bran, whole flaxseed's, quinoa, whole barley and wheat bran.
LEAN TURKEY AND CHICKEN SAUSAGE - This is great to mix things up, and while you might not want to buy this all the time there is nothing wrong with the occasional street meat!
LEGUMES - Kidney beans, split peas, chickpeas and lentils are excellent sources of fiber and a great addition to your arsenal.
MEAT, POULTRY AND FISH - There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. Rotate your shopping trips to farmers markets, the super-size grocery store and smaller grocery stores. Each will carry a different selection of meats.
MIXED NUTS - These are easy calories and a great source of good fat to balance out your meals. The best sources are walnuts, almonds, cashews, pecans and peanuts.
SAUCES AND CONDIMENTS - There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.
Here are some safe bets: pesto, salsa, curry sauce, tomato pasta sauce, balsamic vinegar, white cooking wine, red wine, raspberry vinegar and flavored flax oil.
SALMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins.
SPICES - Here is where the fun comes in. You don't have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. Consider this free food and customize your spices to your dish. Focusing on just some of the basics like salt, pepper, fresh garlic, basil, oregano, chili powder, and cinnamon will bring your food to life.
VEGETABLES - If you know which aisle the chips and cookies are better than where the fresh produce section is then we have some work to do. You should be able to pick your vegetables from your local food market with your eyes closed. This should be the one section in the grocery store you are more familiar with than any other. Here are your staples: spinach, broccoli, peppers, asparagus, tomatoes, mushrooms, onions, cucumbers, celery and carrots. Try and aim for the colors of the rainbow - the more variety the better.
Secret Tip When Grocery Shopping
You will notice that the majority of these foods are stocked on the periphery of the grocery store. While you are at the grocery store you will notice that your trek does not wander into the 'forbidden aisle.' These are the aisles full of the present and future physique challenged. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Shop in the 'safe zone' to avoid the ambush of pre-packaged food and processed carbs, sugar and bad fats.
Don't forget to buy plenty of meal-sized Tupperware containers, plastic bags, a lunch bag, some 1L water bottles and perhaps some plastic cutlery. This will help you prepare your meals in advance.
Create a Nutritional Plan and Follow It

Have you heard of the saying, "Make your plan and than work you plan." It's quite powerful of taken seriously and applied wholeheartedly. Once you have decided on the plan, right for you, stop surfing the Internet, stop chatting on forums, stop trying to 'perfect' it and simply follow what you have.
Your biggest obstacle will be keeping a 90% adherence to the program. Commit to following the program for at least 90% of the time. That means if you are eating six times a day, you will be eating a total of 42 times per week. 90% com pliancy means you don't mess up more than four times in the entire week! Puts a new perspective on why you might have not succeeded the past few years...
One of my nutrition mentors reminded me to not judge a program until I have followed it to 90% com pliancy and for at least 4 weeks straight. Anything less, is too short to come to any conclusions of whether it was a good or bad plan. Don't play the blame game and try out a new nutrition plan for one or two weeks and then quit and say you didn't get results because 'it wasn't working!'
Replace Old Habits With New Habits
Habits are basically like automatic behaviors. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. If it were, you would have no financial problems, perfect relationships, a healthy body and you would be rocking this world!
The 'sick-cycle' is the term I use to describe the continuous cycle of poor choices. When we continue to make choices that lead to the same dead end, we are in the midst of a sick cycle.
It's interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Isn't is foolish? Why can't we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work!
Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. But you probably already know what habits are destroying your progress. Knowing what to do is not enough. In my opinion, YOU DO NOT TRULY KNOW ANYTHING - you might have talked about it - UNTIL YOU actually EXPERIENCE AND LIVE IT!
"A bad habit never disappears miraculously;
it's an undo-it-yourself project."
-Abigail Van Buren-
HERE ARE SOME PRACTICAL TIPS
TO HELP YOU CREATE NEW HABITS:
1. Post your meal plan on the fridge. If in 2006, you simple kept your nutrition plan in your 'head' then replace this with a new habit - put it in a visible place where you can see it every day and reminded EXACTLY what to eat. Obviously, the kitchen will be the most practical spot.
2. Prepare your meals in advance. Instead of waking up causally each day without enough time in the morning to take your food to work, set aside a time in the week where you create all your foods three or four days in advance. Make your life as easy as possible. I suggest coming up with a set time each week where you designate a few hours to preparing all your meals and than freezing them until you need them.
3. Buy a cooler and Tupperware containers. Having the right equipment will force you to eliminate the excuses. Buy enough Tupperware containers so that you can separate all your foods and organize them nicely. Sure this might sound extreme to the general public but I assuming you are sick and tired of looking like the general public! I don't know any professional bodybuilder or fitness model who does not travel with a cooler. I have no alternate solution to suggest anyways. How the heck are you going to eat three or four meals away from home if you do not pack them in a cooler? Hey, did I mention - get a cooler!
4. Buy your supplements in bulk. How often have you run out of supplements which results in sabotaging your diet plan for a day or two. Mentally, having a stack of supplements sitting on my counter top reminds me of my goals each day and that I have the tools to succeed. I have no excuses if I am in a rush and need to mix a protein shake. From a financial standpoint, making a commitment to buying a certain volume of supplements in advance tells yourself that you are committed and not going to waste your hard earned money by quitting.
Failing to Prepare Is Preparing To Fail
I could not agree more strongly with the late Benjamin Franklin, "Failing to prepare is preparing to fail." Eating without a program is like building a house with out a blueprint. How will the final product look - if a final product is even achieved?
When I refer to meal plan, I'm referring to all the specific details of an nutrition plan. I'm referring to the overall calories, amount of carbs, amount of protein, meal frequency, food selection etc . These details must be pre-planned before you even start! Yes, this is a true plan. How much easier will it be to maintain your focus every time you wake up each morning? Having a plan to follow leads to one simple task - work it and execute it!
Decide To Be Successful and Take Responsibility.
I learned this philosophy from the Australian strength coach Ian King. It goes something like this:
"You are getting everything you deserve right now based on the person you are being and the decisions you have made. You will continue to get the same thing if you continue doing the same thing. You will not get a different result unless you become a different person by habit and action."
This philosophy has seriously impacted me - everything you have in life is exactly what you deserve to have and everything you want to have.
POWERFUL!
Jim Rohn, one of the world's greatest personal development coaches constantly preaches passionately on this topic and has this to say.
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. You don't have charge of the constellations, but you do have charge of whether you read, develop new skills, and take new classes."
Brad Sugars, an Australian entrepreneur and wealth/business coach, describes an excellent picture of this philosophy of taking responsibility. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line), and avoiding responsibility (playing below the line). Observe the words 'victim' correlating with playing below the line, and the words 'victor' correlating with playing above the line.


Which line do you play in? It is much easier to play below the line, especially when our society reinforces this attitude.
Do you think that the best way to fulfill your potential for 2008 is by blaming someone else? Does this way of living allow you to reach your full potential? Never!
THIS IS A GUARANTEED WAY OF ALLOWING SHORT TERM RELIEF BUT THE DOWNSIDE IS THAT IT LEADS TO A LONG TERM SPIRAL DOWNWARD OF NEVER GAINING CONTROL OF YOUR LIFE AND NOT TRULY REACHING YOUR POTENTIAL.
So whatever body you are living in now - maybe it's too thin, too big, too soft, too flabby, not tight enough, not strong enough and so forth - you are responsible for transforming your body for the better, if that is truly what you desire.
Make 2008, not only the year that you master your meal plan - but the year that you stick to your resolutions and create a new body and a new life!

Skinny Guy's Guide To Creatine
By Vince DelMonte


What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is the king!
To date, creatine has proven to be the most research-proven sport supplement on the market to day. Creatine has collected hundreds of clinical studies that show increased lean muscle mass, improved energy levels, increased muscle strength and size and improved exercise performance. There is even a new batch of research showing creatine supplementation having a significant effect on memory and intelligence, as well as immune function. Bigger, smarter and healthier, not that's a solid combo!

What is creatine?

Creatine acts by supporting the reproduction of ATP (fancy term for energy) in muscle tissue resulting in cell volumization which can create a more optimistic cellular environment for muscle growth. By having more energy reserves in the muscle tissue, you now have the ability to train harder at higher intensities. This means more reps, more sets, heavier loads, more explosive power and quicker recovery. Each of these stimulus are key requirements for continual muscle growth. Creatine is simply a mechanism that allows you to work harder and out do your previous workouts.

How do I take creatine?

To load or not to load, that is the question! You have three research-proven options to choose from. Each method will appeal depending on a variety of reasons:
• Method 1: Six day load at 20 grams a day plus a maintenance of 2-3 grams a day afterward.
• Method 2: 3-5 grams a day for the long term.
It was once thought, that a loading phase was required to maximize the effects of creatine but there is countless research that shows you don't have to go through all the hassle of loading. This will appeal to the individual who experiences gastrointestinal upset, diarrhea and other problems with higher dosages.
Personally, I have found the best time to take creatine is 15 minutes BEFORE a workout and AFTER a workout with a liquid protein and carbohydrate drink. As well as first thing in the morning on non-training days.
What kind of creatine should I buy?

With all the fancy bell and whistle creatine supplements out there, a lot of people of forgotten about simple, powdered creatine. All you need to know that the best creatine manufactured is sold to companies in the form of Creapure. So as long as you see the that the creatine bottle you have bought, as Creapure as their source of creatine, that's the good stuff.
There has much debate about creatine purity and it is not accepted that not all creatine is created equal.
Creatine ethyl ester is a new form of creatine. It is made up of a creatine, alcohol and acid meaning the absorption rate into the tissue is better. Manufacturers claim it does not cause bloating, cramping or stomach discomfort and gets into the muscle faster resulting in better results. Due to it's chemical structure, it might result in greater stress on the liver. Although it does seem to have potential, wait for more research and rely on the time-tested powdered creatine.
Should I take creatine with sugar?

Stimulating insulin release by consuming high amounts of sugar has been shown to enhance the transport and uptake of of creatine into the muscle tissue. However, insulin is also responsible for fat storage. Therefore my recommendation would be to only consume your creatine with simple carbohydrates if it is before or after your workout. On non-training days, creatine would be be better shuttled using insulin mimicking compounds like alpha lipoic acid and D-pintol which can help improve creatine transport and retention without the excess sugars.

Conclusion

Creatine, is by far the king of the jungle when it comes to muscle building supplements. I have only included the information I believe to be the most critical and useful. Your take home message is to use powdered creatine, year round before and after your training workout and in the morning on your non-training days. Make sure your creatine says Creapure and don't get caught up wasting any more time or sleep on the academic debate associated with creatine use. Just do it!

6 Pack Abs - The Secret To 6 Pack Abs

By Vince DelMonte


Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.
So, what should you be doing with your diet?
First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.
Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself.
Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.
So, while you do need to watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.
Why?
The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. When you eat them at this time, it is least likely that they will turn into body fat.
Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.
If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.



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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.
© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

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