Six Pack Abs Workout

Video Reveals How To Get Bigger Biceps (Las Vegas Style)

2009-07-16T19:13:00.000-07:00

From Vince DelMonte,

A few weeks ago while I was traveling to Las Vegas to hang out with fitness friends Craig Ballantyne, Mike Geary, Lee Hayward, Joel Marion, Jeff Siegel and John Barban.

Every time I travel I look for opportunity to film videos for you in new locations, even if the gym charges $35 for a day pass like this one did.

Hey, I spent almost $35 on two alcoholic beverages so I couldn't justify not paying the same amount on something that was actually good for my body and help you get bigger biceps.

Check out the "Get Bigger Biceps" work out Lee Hayward and I filmed for you with limited equipment emphasizing different positions of flexion.

This was our "Las Vegas Pre-Club" Bigger Bicep Arm Workout using three different positions of flexion.

We start with Standing Bicep Curls, then Incline Bench Bicep Curls, and finish up with Concentration Curls.

Watch the video to learn the significance of each different position - they were not randomly selected.

Each exercise is done for 4 sets 12-10-8-6 reps. With about 30-60 seconds rest between sets. Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set.

That's it. Pretty simple on paper. Tough in action.

Single click the video so you can post your comments and questions on my blog:
http://www.vincedelmontefitness.com/blog/muscle-building-training/get-bigger-biceps

Look out for the Bigger Triceps video coming tomorrow.

Vince DelMonte

P.S. You still have another 72-hours to pick up your FREE Veggie Meal Plans at http://www.NoNonsenseVeggieMealPlans.com

Can you really burn fat, build muscle, and get lean on a vegetarian diet?

2009-07-15T23:17:00.000-07:00

During my recent travels to California with with my friend Craig Ballantyne who writes for Men's Health magazine, we've been debating and I said to him,

"Show me just one guy who's gotten lean on a veggie diet, just one!"

To be honest, I thought that would shut him up, but he came back with some darn good answers showing me you can be lean, athletic, and even build muscle without meat.

Heck, you can even fight like an animal and win bodybuilding contests!

Here's Craig's list of vegetarian athletes. It totally blew me away.

First, and most importantly to me, was Bill Pearl, the legendary bodybuilder. He became a vegetarian several decades ago (1969) and still managed to win the Mr. Universe title in 1971 without drugs or meat in his
diet.

Then Craig told me about Carl Lewis. Lewis was once the world's fastest man (winning the Gold Medal in the 100m sprints at the 1988 Olympics) and Lewis once said...

“Can a world-class athlete get enough protein from a vegetarian diet to compete? I’ve found that a person does not need protein from meat to be a successful athlete. In fact, my best year of track competition was the first year I ate a vegan diet.”

So you can be fast, lean, muscular, and athletic on a vegetarian diet. But Craig's last example was one of the coolest arguments for a vegetarian diet.

He told me about Mac Danzig, the UFC fighter who is ripped to shreds and who won season 6 of the Ultimate Fighter show on Spike.

I mean, if you can kick someone's butt on a veggie diet while having single digit body fat and ripped six pack abs, then you've got my attention.

Definitely something to look into. After all, I've told you a million times about the importance of getting more fruits and vegetables and fiber in your diet.

And so Craig had his friend Kardena Pauza put together free meal plans for you - for both men and women.

Grab yours here and see what the diet fuss is all about:

=> http://www.NoNonsenseVeggieMealPlans.com

Let me know what you think.

By the way, keep an eye on Kardena. I guarantee you she is going to be the world's next female fitness superstar. Possibly even bigger than Jillian Michael's (with my help).

So that's why I give Kardena's vegetarian meal plans my HIGHEST recommendation. You can trust her for the best nutrition advice.

You've got nothing to lose. Get your free meal plans here:

=> http://www.NoNonsenseVeggieMealPlans.com

Get your easy veggie meal plans and get lean,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team Maximum Fitness Mag
Contributor to Men's Fitness Mag
Honor's Kinesiology Degree

PS - I'm going to try this out too!

I'm heading away for a weekend with my girlfriend up in Ottawa, the capital of Canada, and I'm going to try out Kardena's easy veggie meal plans for at least one day.

Go and get your copy here and try it out with me:

=> http://www.NoNonsenseVeggieMealPlans.com

PPS - Don't miss the videos of Craig and Kardena...I hear she gives him a real scolding in one of the videos about the veggie meal plan he tried to put together for himself!

Your Six Pack Quest
587 Upper Horning Road
Hamilton
Ontario L9C 7P8
Canada

The truth about six pack abs free

2009-07-14T04:34:00.000-07:00

tina lockwood female bodybuilding -

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.

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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.

The truth about six pack abs

2009-06-13T09:50:00.000-07:00

The truth about six pack abs -

Quick ways to build muscles : Kim Strother's Progressive Ab Workout

2009-06-10T23:11:00.001-07:00

Kim Strother returns with a progressive ab workout that will work that tummy flat!.

Build Muscles And Smash Plateau For Beginners
By Chris Chew

Five times a week, two hours each visit. You've been more faithful to your gym schedule than you've ever been to any girlfriend you've had. And for a while it paid off: those muscles started rippling and the girls started paying attention.

But then, like a bad dream you wake up from, your muscles suddenly wasn't growing like what it used to do. Your muscles stop responding to your heavy workout no matter how intensely you've been training. So you said to yourself, now I will train harder. So now you put in three hours a session and but even as you upped your gym dosage, horrors of horrors, your muscles are actually shrinking.

Ahhhhh, the Gym Plateau. It afflicts all of us and few of us ever gotten out of it. In fact, most people don't even know that they have hit the dreaded plateau and thought that their muscles can only grow so much due to inherent genetic factors. Not to worry though, if you read the following fitness tips, and follow these tips to the latter, I can assure you that your muscles will start growing again and grow bigger they will.

Here are your free fitness tips.

Fitness Tip #1

Take A Break

This tip is easy to comply for most of us but very difficult for some gym rats. Simply take a break from your workout. Do not step into the gym or do any workout for 2 weeks. Its time to let your body recover from the punishments you are dishing out to your muscles. Some bodybuilders may find this difficult to do because working out is addictive. You produce endorphin when you workout and endorphin is also known as happy hormone. The same hormone you produce when having sex.

Professional bodybuilders take a break after every 4-5 months of hard training and when they are back in the gym, they shock their well rested but complacent muscles back into massive muscle gain.

Fitness Tip #2

Are you training too often?

If your exercises are intense enough, you need only to train each muscle group once or twice a week. Your training schedule shouldn't repeat muscle groups in the same week. Every time you train, you do your muscles damage. Muscles need time to repair and it does so in the after your training when you are resting. This means that if you lift weights on consecutive days, there isn't sufficient time for the body to recover. Try to have one day rest between each weight lifting day.

If your routine requires intensive weight training, remember not to prolong your gym time longer than an hour. This is because your cortisol, a muscle eating hormone level will be elevated and thus will be counter productive to your efforts. It eats your muscles.

Most of all, you must sleep! Eight hours or even better, go for ten hours. Muscles do not grow in the gym; they grow when you sleep. When you sleep, you are secreting growth hormones for many bodily functions and one of those functions is to build muscles. That is why they called it beauty sleep!

Fitness Tip #3

Are you using the correct weight lifting techniques?

If your technique or form is incorrect, not only is your training retarded, you are also inviting injury. Don't laugh. But when you exercise you must think and focus, instead of mindlessly repeating the motions, do take note of how you perform each exercise and rep. Do so with deliberation and at the beginning and end of every lift, pause and squeeze the muscles you are exercising. Mind and muscle must connect! Never never use momentum of the swing to lift the weights and let gravity pull the weight down. That is why you must lift slowly and lower slowly feeling the tension in your muscles and resisting the load all the time.

In order for muscles to want to grow, you have to stress them to the maximum, and then further. Do enough repetitions until you feel you cannot go any further using good form. You must then either increase the weight or the number of repetitions at the next session. This is called progressive overload, and progressive overload is what forces your muscles to grow. As a general guide, if you can lift more than 12 reps the weight is probably too light and it is too heavy if your muscles fail you in less than 5 reps. You may wish to consult your physical fitness trainer on the correct form and technique for each exercise.

Fitness Tip #4

Are you using free weights?

Most machines do not involve as much of the synergistic muscles (supporting muscles) as free weights do. And, therefore, do not build as much muscle mass. Synergistic muscles are the smaller muscles that aid the main muscles in balance and strength in each lift. Machines has its uses, but for beginners and for smashing plateaus, use free weights.

Fitness Tip#5

Workout with compound exercises

Compound exercises are exercises that involve 2 or more joint movements and thereby employing bigger muscles and more synergistic muscles . Bench presses, dead lifts, squats, and barbell curls amongst others are fantastic compound exercises . For example, when you squat , all the muscles in your lower body get a workout and that alone is about 60 percent of your overall musculature . Squat also works your back and abs too. Using more muscles at one go means that you get a better overall workout. To add icing to the cake, because of the massive utilization of your muscles , you will pant, huff and sweat more. That means your routine also has a cardio effect and you will burn calories even hours after you stepped out of the gym .

Fitness Tip#6

Are you working out your legs?

Your body is programmed to grow proportionately with only slight variations. If you do not train your legs, your upper body mass will stop growing before it becomes large. Surely, you've heard of chicken legs! Just because leg training can be brutal, it doesn't give you reason to hide your legs in your pants. To get that super hero X-frame, pepper your routine with squats . A word of caution though: compound exercises such as dead lifts, squats, and bench presses must be done in excellent form and a spotter is highly recommended. This is where your physical fitness trainer will come in handy as your spotter. If not, injuries are bound to happen and that may put you permanently out of the gym.

Fitness Tip#7

What are you eating?

Muscle building requires protein - the more, the better. Meat, especially red meats and fish, are the best source. It is in your food that your body will draw nutrients from, for strength and necessary fats for joint and organ protection.

To have massive muscle gain and help in muscle preservation , you need about 2-3 grams of good protein per kilogram of your body weight . If you want to get serious about muscles , you may need to supplement them with protein shakes . Eating a meal and having a protein shake immediately after your workout also maximizes the window for rapid absorption of nutrients. This is important as you need to feed the muscles now that you have damaged them. You should also 6 small meals a day so your muscles are constantly fed throughout the day. This will help rev up your metabolism to burn fat too. This will tremendously help you in your build muscle lose weight program. Remember to take your protein shake half an hour before you workout too.

Fitness Tip#8

How about Carbs?

Glycogen is the main energy source for any muscle-building exercise. The body stores whatever carbohydrates you eat as glycogen and muscles use it to give you energy during your workout. After an intense workout, do consume carbohydrates immediately to replace the used glycogen. You can even indulge in high glycemic carbs such as ice creams and white bread as these will turn into insulin and shuttles nutrients such as protein to your muscle cells quickly.

Fitness Tip #9

And Fats?

Yes, your body do need do need fats . But try to avoid saturated fats such as animal fats or worse, trans fats which are artificial fats found in pastries, confectionaries and preserved food. Consume healthy unsaturated fats such as olive oil, canola oil, fish oils, flax seed oil.

Fitness Tip#10

Water Water is essential.

Water is essential. It is the most underrated macronutrient. You need at least eight glasses of water every day but when you exercise , you lose even more water because of the sweating. So drink before, during and after your workout. Weigh yourself before and after the workout, and compensate for the loss by drinking at least 16 ounces of fluid for every pound or half a kg lost.

Fitness Tip#11

Creatine

While meats are the best source for creatine, which is a nutrient that helps speed up muscle gain and power you up during workouts, those who do not get enough from their regular diet must be supplemented. Creatine puts volume into your muscle cells and gives you that muscle pump thus your muscles feels tighter, look bigger and overall illusion of superb muscularity . It also helps to prevent muscle breakdown.

Fitness Tip#12

Glutamine

When supplemented, it may help bodybuilders reduce the amount of muscle wasting away or used up as energy. It also helps in muscle recovery.

Fitness Tip #13

Do you change your routine?

The human body is fantastic at adaptation. So whatever routine you are on, your body will get used to it. So do change your routine every 6-8 weeks. For example, instead of working out your chest muscles at the start of your workout, work your back muscles instead. You can reverse your whole routine or change the variations of your exercises or add new ones and take away some old ones. By changing your routines, you not only shock your muscles to new growth, it will also prevent boredom by doing the same thing all the time.

Chris Chew is a personal trainer and count actors, pageant winners, models and other celebrities as his clients. He runs a fitness training school in Singapore at Singapore Personal Trainers and is the author of "Burn Fat Build Muscles Fast." See his books at Lose Fat Build Muscles Quickly!

Article Source: http://EzineArticles.com/?expert=Chris_Chew

Lactic Acid Build-up in Muscles

2009-05-18T18:09:00.000-07:00

By Gabe Mirkin, M.D.

When you exercise, your muscles burn sugar, fat or protein in the presence of oxygen to produce energy. If you exercise so intensely that you become very short of breath and your muscles can’t get enough oxygen, lactic acid accumulates in your muscle fibers. A study from Australia shows that lactic acid buildup in muscles does not make muscles tired and may even make muscle contract more efficiently, which may increase your endurance (Science, August 26, 2004.) This startling research contradicts what most instructors teach in their exercise classes.

The old theory was that lactic acid makes the muscles more acidic which causes them to hurt and burn and interferes with their ability to contract, so you feel tired. This new research shows that rat’s muscles contact more efficiently when lactic acid accumulates in them. Electric currents cause muscles to contract. This electricity is generated by cell membranes causing potassium to move inside cells and chloride ions to stay outside. With vigorous exercise, potassium ions accumulate outside cells. As large amounts of potassium ions accumulate outside cells, electricity is not generated and the cells cannot contract. Another ion called chloride accumulates outside cells and prevents potassium from getting back inside cells. Lactic acid removes the chloride, so it is easier for potassium to get back inside cells. Therefore lactic acid increases the ratio of potassium inside cells to the amount outside, and this helps the muscle contract with more efficiency.

While this new concept of how muscles use lactic acid for energy is reasonable, it is not likely to change the way athletes train or the way exercisers become more fit. Healthy people are supposed to exercise vigorously and feel a burn in their muscles during exercise, which signifies buildup of lactic acid in muscles. They feel sore on the next day, go easy for as many days as it takes for muscles to feel fresh again, and then exercise intensely again.

Gabe Mirkin, M.D.
http://www.DrMirkin.com

More on training principles

Article Source: EzineArticles.com/?expert=Gabe_Mirkin,_M.D.

Build chest muscle fast

2009-05-18T17:56:00.000-07:00

By Pester Stone

To build chest muscle fast you need to choose the right type of exercises, sets, reps and structure your workouts to prioritize on your chest muscles (this is what is known as the priority training principle). To do this try to put your chest workouts at the beginning of the week when your at full strength. By doing so you will be able to train at a much higher intensity than you would if you were fatigued from your other workouts. When choosing exercises you must incorporate one big compound movement into your chest workout. Compound movements like the Bench Press, Incline Bench Press, or Decline Bench Press. These type of exercises are the ones the uses the most muscle groups therefore they stimulate the most amount of muscles at the same time. Doing this will recruit more muscle fibers which will in turn tax your muscles to their fullest. This will provide the stimulus for maximum growth to take place. Another important thing to keep in mind is to use heavy weights, when doing these compound movements keep your repetitions somewhere in the range of 5-10 reps. Doing so will help stimulate your muscles to the utmost, as the more stress you put upon them the more they will adapt to that stress and grow bigger and stronger. Try to increase the amount of weight you use as often as possible without sacrificing good form.

When training to build chest muscle fast nothing beats free weight exercises for accomplishing that goal. Exercises like the Bench Press, Dumbbell Bench Press, Dumbbell Incline Bench Press, etc.. Not only can you use a lot of weight in these exercises but they also build up your stabilizer muscles which are important for muscle balance and reducing injuries. Once you're done choosing your free weight exercises you can start adding some isolation exercise like machine flyes, cable crossovers, etc.. These exercises will help condition your pecs and give them that ripped look. The best types of machine exercises are usually the cable type machines and the Hammer Strength Machines where you load plates onto them. Try to vary your exercise every couple of weeks or so, doing this will prevent you from getting bored and hit your muscles at various angles.

One last thing to remember is to have a well balanced diet with a lot of wholesome foods, and since your trying to build muscle you will need to increase your intake of calories and protein.

Here are some sample workouts to build chest muscle fast:

Workout #1

Warm-Ups

Bench Press - 3 sets of 6-8 reps

Incline Dumbbell Press - 3 sets of 8-10 reps

Machine Flyes - 3 sets of 10-12 reps

Push-ups- 1 set to failure (this will pump extra blood into your chest muscles for growth and recovery)

This next workout incorporates the pyramid training principle. After your warm-up take a weight that you can do for 10 reps just short of failure then for you next set increase the weight just enough to get 8 reps. For your final two sets increase the weight enough to allow you only 6 reps each.

Workout #2

Warm-ups

Bench Press - 1 x 10, 8, 6, 6 ( 4 sets total)

Incline Bench Press - 3 sets of 8-10 reps

Incline Dumbell Flyes - 3 sets of 10-12 reps

Cable Crossovers- 1 set of 15-20 reps

You can either do workout #1 for a few weeks then switch to workout #2 or alternate them. These are just samples you can create your own with the tips outlined above.

*Your warm-ups can be some light sets of bench presses or some push-ups to get the blood flowing.

*Also remember to stretch out your pecs before, during, and after your workout sessions.

*Rest periods should be about 2 mins between sets.

*Do these workouts for no more than 2 sessions each week.

*Give yourself at least 2-3 days of rest in between each chest workout.

*If your chest is still sore just give it some rest or do some light push-ups and stretching.

Would you like to build chest muscle fast and increase your Bench Press at the same time? Click Here!

Article Source: EzineArticles.com/?expert=Pester_Stone

What is the best way to build muscle fast.

2009-05-15T04:30:00.000-07:00

Build Muscle Fast - Which Foods Build Muscle?
By Blake Johnson

Building muscle fast involves both a bodybuilding diet and a workout routine that is effective. But how do you ensure good results? See there are several tips you need to know. Let's go through some tips here that will help you out with your bodybuilding efforts.

1. Start with your workout, and your appetite will adjust itself

To lose fat and build muscle fast, you simply need to increase your energy output through workouts and as a result, you will naturally eat the amount you need. Most people eat the same amount or even more when they start working out. But their higher metabolism means they burn fat and gain muscle, which means visible results.

2. Increase your weights

The best natural bodybuilding worjout or routine really involves tricking your body into creating more muscle than it strictly needs. The simplest way to start the deception is to lift heavier weights. You can increase the rate at which you bulk up by following a 4-6 week schedule during which you rapidly increase the heaviness of the weights you use. You needn't aim for massive weights. It's sufficient that your muscles feel exhausted at the end of each session. This means even more muscle gain and even more fat loss.

3. A healthy diet to help recovery

Diet is an essential ingredient of your campaign to build muscle fast and get a six pack abs. You will need to consume sufficient antioxidants. This means fruits, vegetables, green powder drinks and even vitamin supplements. So in short, this means no junk food. Switch to healthy food instead and you will not only look better, you'll feel better as well.

4. Eat the foods that build muscle

The foods that help muscle gain include 1) lean proteins such as fish, chicken, lean beef, eggs, and yoghurt 2) the good oils such as omega 3 fatty acids and olive oil and avocados and 3) low GI carbs such as multigrain bread (instead of white), Basmati rice and green leafy vegetables

5. Eat 6 smaller meals a day

Instead of having 3 big meals, have 6 smaller meals, 3 hours apart. This has been proven to result in more muscle gain, less fat and much higher metabolism. So have regular meals, and no more skipping breakfast! Following this simple step is very valuable.

Increasing your muscle mass is not that difficult surprisingly. If your goal is to build your muscle, and build it fast, just study and follow these tips. All of this only takes a little dedication and a little knowledge of your anatomy, so what are you waiting for? A great body can be achieved and when you see the results, you will no longer need motivation to keep going!

Want to build muscle mass, burn fat and get ripped? Then use the natural bodybuilding routine that works. See this review of the natural bodybuilding programs by Blake Johnson to have you bulking up and getting results with your training. Which workouts work? See this review right here.

Article Source: EzineArticles.com/?expert=Blake_Johnson

Body Building Diet Plan - What Foods to Eat to Build Muscle

2009-05-14T20:49:00.000-07:00

By Kurt Naulaerts

Great looks is actually a combination of a well planned training program and a suitable body building diet plan. The nutrition scheme, although neglected during the training process, is as important as your workout, because it helps you maintain the muscles you need, lose unnecessary weight, be energetic and keep you fit.

A body building regime is based on the knowledge about what foods to eat to build muscle and the different nutrients you need by including them in your diet plan. If you have an unhealthy eating plan then it is necessary to make some changes. This is essential for you to be well and it is beneficial for your life to avoid disease and be healthy. The information that follows gives you some suggestions to assure you that you can be successful and fulfill your desire if you follow them.

1. Carbs are vital

Muscles that store glycogen require carbohydrates to develop them. Athletic skills can also be maximized with the help of carbohydrates. You should prefer whole wheat over white bread. Around 50-60% of your total calorie intake should be contributed by carbohydrates. Workouts are equally important for this. Some of the foods with heavy carbohydrates content and recommended to be part of your diet are wild rice, oatmeal, potato (baked), pumpkin, bread made of whole wheat, brown rice or a sweet potato.

2. Another essential part of the diet is Protein

This is extremely important in the body building process of an athlete. After water, protein is the most abundant substance in the human body. Protein is found practically throughout the entire body, i.e. muscles, skin, bone, blood, etc. Protein is essential for muscle mass build up and training for strengthening your body. Protein rich foods that help you in strength training are many, e.g. turkey, salmon, lean ground beef, cottage cheese (low fat), egg whites, chicken breast, etc.

3. Water is important for workouts and you should drink plenty

Without water, one will not be able to sustain the performance levels in workouts. A glass of water, approximately 8 oz, is essential for 15 to 25 minutes of intensive routines. Water helps to maintain the metabolic rates and help achieve a balance between different types of nutrients. Water also provides help in burning calories faster and more efficiently.

You have 2 choices. You can keep struggling or you can decide to really start building muscle mass At http://www.workoutsforbigmuscles.com you have all the resources in one place, including bodybuilding diet plans, and you get personal attention from a former skinny guy who is now a top fitness athlete.

Article Source: EzineArticles.com/?expert=Kurt_Naulaerts

Building a Six Pack Abs Workout

2009-05-14T10:29:00.000-07:00

By Paolo Basauri

So, you have your goal in sight, your inspiration in place and all the energy to get that ripped stomach of your dreams. Now it is time to build a six pack abs workout that pretty much works your entire mid-section - the smart way.

When building your abs workout you must include not only exercises like crunches, but also, twists and leg raises that will stimulate the lower and oblique muscles of the stomach.

Okay the first step on a six pack abs routine is cardio. At least 30 minutes. Choose the activity you prefer: running, swimming, jumping, etc and get on doing some cardio. This is an important step since it will burn the fat off your body (the number one factor to let show that six pack)

Once you've done your share of cardio, it is time to first work your core abs muscles, those are the muscles that are deep in our stomach and also the most important! For this I suggest exercises like the plank and tucking in your stomach. Pilates exercises are great.

Second, work your lower stomach. Choose exercises that doesn't strain your lower back. For me the best exercise is the captain's chair, but you need some equipment (a bad thing if you are working out at home).

Third, is time to work your oblique muscles. You can use the side plank here, a variation of the plank but on the side. Side crunches are great also, but be sure to use roper technique. Use also the bicycle maneuver, this exercise is according to research the one that triggers most muscular activity in the stomach.

Finally end up forking the upper abs, doing crunches and exercises of that style. Keep in mind that technique is very important. A crunch poorly executed will bring about 50% results.

Start slowly, choose your preferred exercises, and have fun! That's what all about when making a six pack abs workout. Good luck!

Learn how to get the stomach you want with The Truth About Six Pack Abs

While you are there be sure to join our newsletter for tips and more product reviews.

Article Source: htEzineArticles.com/?expert=Paolo_Basauri

What Is The Best Way To Build Muscle Fast?

2009-05-13T06:51:00.000-07:00

By Paul James

It is not a question that is easily answered because the muscle building process is not something that happens overnight. If you read something or buy something that says it will make you huge virtually overnight then it is completely untrue and you have wasted your time and money.

There are a number of factors that go towards building muscle and exploding your growth. When trying to answer the question, what is the best way to build muscle fast here are some of the most important factors to consider:

How to build muscle fast factor 1: Diet Before you will see any real results in the gym you first need to ensure you feed your body the right fuels to get the job done. Take any analogy you like, your body is like a car, it runs very poorly if you put in the wrong fuel and it may not run at all.

Most people know that protein is the primary fuel when it comes to building muscle but how much to eat and what is often the problem.

You may have heard the theory of "you have to eat big to get big". Do not believe it, it is completely wrong, it's a very unhealthy approach and may end up doing you more damage than good. Yes you may get the required levels of protein to build muscle if you adopt this method, but you also over-consume the amount of fats, carbohydrates and sugars which will lead to rapid weight gain (fat not muscle) and an incredible strain placed on your digestive system.

Instead, the correct and healthy way to feed your body for maximum muscle growth is to eat less more often and to eat foods that are high in protein and low in saturated fats and sugars. Carbohydrates are ok as long as they are consumed in moderation and you burn them up with exercise.

Eating less more often means instead of eating 3 big meals a day, you eat 6 smaller meals at closer intervals and drink plenty of water.

By doing this you will keep your metabolism higher which will give you more energy and you will provide constant nutrition to your body and importantly, your muscles.

How to build muscle fast factor 2: Rest and Overtraining Most muscle growth occurs outside the gym and that is why rest is so important. When you train with weights you cause microscopic tears to the muscle tissue. If you do not allow time between workouts for your muscles to repair the damage and grow, then you overtrain and can completely tear or rupture the muscle.

Performing a targeted arms workout (for example) three times a week will not make you grow muscle. Instead you will overtrain the muscle, become weaker because the muscle is not repairing and if you continue, you will risk permanent muscle damage.

You should structure your workout routine to ensure you give each muscle group adequate rest between sessions.

How to build muscle fast factor 3: Dedication and Attitude The danger with people who ask "what is the best way to build muscle fast" is that they are looking for a quick fix or immediate results and don't realise that building real, long-lasting muscle takes more than just a few weeks of effort. It requires dedication and the right attitude to keep pushing yourself.

If you don't have the dedication, commitment or desire to follow the program as it is laid out for you, then I guarantee you will quit inside 3 months. If you want to build muscle fast and develop a body you are proud of then make sure you have the right attitude and you are dedicated to achieving this goal!

So where to from here? Well if you feel that you can address these three factors then I suggest you visit SimpleMuscle.com for more free information.

About The Author:
Paul James is the author of 4 eBooks including the latest: Simple Muscle: Insider Secrets To Fast Muscle Gains and has been weight training and body building for over 10 years. He is a respected source when it comes to drug free muscle development. His Simple Muscle Workout System provides you with the advanced techniques required to maximise your muscle growth and double your gains regardless of your age, gender or genetics. All without the use of drugs or supplements. Visit SimpleMuscle.com for more free articles and information.

Article Source: EzineArticles.com/?expert=Paul_James

Successful Belly Fat Loss In Five Easy Steps

2009-05-13T06:39:00.000-07:00

By Paul Majestyck

The battle of the bulge sneaks up on the average dieter; getting rid of it, on the other hand, is a long, drawn out battle that sometimes causes so much frustration that the dieter will simply give up or even consider the more drastic aspects of surgery to get rid of unwanted belly fat. Loss of this fat is not as easy as shedding pounds from other parts of the body, but there are some tips and tricks that will make it possible.

Successful belly fat loss in five easy steps starts with an enjoyable exercise:

1. Sleep! Sure, you know better than believing that you can lose weight while you sleep, but in the extended sense, you can help your body - and your belly - to shed some fat. If you get less than five solid hours of uninterrupted sleep, your body's production of insulin is inhibited and any sugar carbs consumed are not metabolized, and calories are not burned but instead piled on as fat. Ideal are eight hours of sleep for proper functioning.

2. Exercise your abdominal muscles with sit-ups. Nobody likes doing them, but if you do five at a time, and maybe an hour or so later do another five, you will find that at the end of the day you can come up with a sizeable amount of sit-ups! Make it a matter of pride to see how many you can do in a day and then gradually work your way up.

3. Rest your abdominal muscles. It is counterproductive to keep on exercising your abs every single day in the beginning. Take a day between exercises and instead focus on different muscle groups then.

4. Reduce your dinner carb intake. Perhaps not surprisingly, the Atkins diet (and those other ones which also center on a reduced carbohydrate and increased protein intake) works because an overload of carbohydrates will metabolize into fat when eaten prior to sleep. Focus on protein and fiber rich veggies instead for dinner, and you will be rewarded with weight loss - and thus also belly fat loss.

5. Reduce your junk food intake. Yes, this is the time to get out that old food journal again and chart for one week everything you are eating. Don't worry about recording calories, just write down what it is that you are ingesting. Do not forget to also list your soda and other drink intake! At the end of the week, seek out non-essential food items you can cut down; let's say you drink 24 non-diet soft drinks per week - next week, see if you can cut it down to 20. Couple this with a few other little tweaks here and there, and you will have cut down your weekly calorie intake - and thus your belly fat development - considerably. Keep on cutting and trimming, and over the course of the year you will find that a lot of junk is eliminated and a lot of belly fat loss is recorded.

Do not give up when the going gets tough, but stick it out. Before long you will be rewarded with great results!

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Article Source: EzineArticles.com/?expert=Paul_Majestyck

How to Build Flat Hard 6 Pack Abs in Your Kitchen

2009-05-12T04:21:00.000-07:00

By Kurt Naulaerts

It seems wherever you look, someone is guaranteeing that their product will get you flat hard 6 pack abs. You'll find that some of the secrets are true, but others completely false. You will develop six-pack abs once you find the method that works best for your body.

When attempting to obtain 6 pack abs, your primary focus should be on your diet. Whether one likes it or not, there is an old saying about abs being made in the kitchen. This is one of the most honest statements found in the fitness industry. If your diet falls off track, your waistline will follow.

Ok, what do you need to be doing for your overall diet?

Making sure you are eating the right amount of protein each day is most important. Protein is a key ingredient to build bigger muscle and it will also fill your stomach better than if you would only eat carbohydrates. Protein helps much more than all other macronutrients. On top of that the body burns more calories when breaking down protein, as opposed to fats and carbs.

When dietary fat primarily comes from monounsaturated and polyunsaturated fats (nuts, olive oils, peanut butter...) there's nothing to worry about. If you want to get those flat hard six pack abs quickly, be sure your diet includes between 20 to 30% fat. The key point to remember is that dietary fat stabilizes your insulin level, and if that level gets too high, it can cause fat gain.

In addition, dietary fat will keep you feeling full for a longer time than the same amount of carbohydrates or protein. Remarkably, some high-fat diets allow you to quickly metabolize the fat to produce energy, resulting in your getting six-pack abs more quickly. Now, as you should continue to monitor it, make certain you're taking in enough in your diet.

Carbohydrates are a must too of course. They should be consumed after the workout.

What's the reason for this?

Because at that time your body is in need for carbs and will literally suck them in the muscles. It is less probable that they will change into body fat if you eat them at that time.

You have 2 choices. You can keep struggling or you can decide to really start building muscle mass

At http://www.workoutsforbigmuscles.com you have all the resources in one place, including exercises to build 6 pack abs, and you get personal attention from a former skinny guy who is now a top fitness athlete.

Article Source: EzineArticles.com/?expert=Kurt_Naulaerts

The Abs Diet Recipes - Eat Your Way to Six Pack Abs Diet Recipe

2009-05-11T23:30:00.001-07:00

By Erick Ndege

Can you get six-pack abs from eating? Well if Men's Health USA Editor-in-Chief and creator of the Abs Diet and the Abs Diet recipes David Zinczenko is to be believed, then you certainly can. The Abs Diet is a diet plan that promises to be different from the other diet plans that are in existence. This is because, instead of telling people what not to eat, the Abs Diet prescribes foods that should be a regular part of your meals in order to achieve a fit and healthy body. The cornerstones of the Abs Diet are 12 so-called power foods that, when eaten in proper amounts, can help people lose weight or stay in shape. These 12 power foods are incorporated in every Abs Diet recipes.

Anyone who has ever been on a diet knows that most diet foods are just plain boring. The Abs Diet plan promises to change that through creative combinations of healthy, nutrient-rich foods. Some of the Abs Diet menus or recipes can be so interesting in fact that you probably wouldn't feel that you are dieting at all if you're eating it. And because it focuses on serving the right portions instead of depriving people of certain foods, Healthy abs diet meals will not leave you hungry or starving or craving for foods that you can't have. In fact, it promises to keep your taste buds happy while peeling away the fats from tour midsection.

If you want a 6 pack abs from eating you should refer to the abs diet recipe below. The more of abs diet meals you consume, the more chances of you increasing muscle which contributes to getting a 6 pack. Here is what to eat to get six pack abs:

* Almonds and nuts -like sunflower seeds, avocados and pumpkin seeds.Almonds are the best nuts for an abs diet recipe. Eat as much of them as up to even 2 ounces a day (2 Oz is approximately 24 almonds)
* Whole grain Bread and cereals -Examples include brown rice and whole grain pastas,wheat,corn and oats. These foods contain belly bursting fibers. avoid white foods like white rice and corn meal because they are high in carbs.
* Beans and Legumes -Examples include peas, bean dips and lentils. All beans are low in fat and are rich in fiber,proteins and iron that is helps in building muscle and losing weight.
* Protein powder or whey powder. This ab power food may not be found in the regular food market but can be found at healthy food stores. Whey powder is a muscle building power food so if you need that 6 pack, you should put it into consideration.
* Green vegetables like spinach, kale, broccoli, yellow peppers, green peppers and yellow beans. Vegetables in general are rich in fiber and they contain fewer calories, one of the reasons why dieters or people who want to lose weight and get a 6 pack love them.
* Dairy Products that are fat free or have low fats like low-fat milk, fat free or low fat yogurt, cheese and cottage cheese with low fats too.
* Olive oil -will help you burn fat and control your food cravings too.
* Instant Oatmeal that is unsweetened or unflavored. Oatmeal is rich in soluble fiber which is good if you want to lose weight and get a 6 pack.
* Peanut butter -that is natural and sugar free.
* Eggs-Protein from eggs is very high and that is why eggs are recommended for people who want to build muscle. eating too many eggs is not good but remember that the protein found in eggs is more effective at building muscle than protein from other foods. Vitamin B12 found in eggs is necessary for breaking fat too.
* Raspberries/Berries -examples includes fruits like apples,grapefruit and strawberries. Raspberries are rich in anti oxidants .
* Lean Meats like turkey (the best lean meat), chicken and fish. This foods helps in building muscle and improving the body's immune system.

What to eat to get six pack abs foods are also called abs power foods. Another great thing about healthy Abs diet plans is that they are all easy-to-prepare. That means you can spend less time in food preparation and more time working out to get those six-pack abs faster. If you want to burn body fat while getting some abs, Make sure most of your meals contains that abs diet recipes I have talked about here. I always recommend working out to people who are interested getting in total shape and toning up to get some abs. For more resources and information on how to get a ripped 6 pack, Visit six pack abs

Eric N. writes about weight loss and health. He recommends resources that can help you get ripped abs fast through exercising and proper diet. Visit http://homefitnessworkouts.com to find out how you can loss body fat and get the fitness that you deserve.

Article Source: EzineArticles.com/?expert=Erick_Ndege

Six Pack Abs Workouts - Learning This One Exercise Can Get Your Abs to Appear Like Magic

2009-05-10T04:24:00.000-07:00

By Jen K

Finding six pack abs workouts that can really make a difference in your results can sometimes lead people into strange places. Frankly, there is not one single magic pill or formula for getting six pack abs, however, with some work and dedication, there are many great exercises you can do to help you along the way. Here is an example of a great exercise you can do in your own home that will help jump start your quest. I call it the Lazy Boy Leg Lift.

1. Starting out sitting in your favorite recliner, or even a kitchen chair, sit up straight so your waist and legs are at a ninety degree angle
2. While contracting your abdominal section, slowly lift your legs into the air, so they are parallel to the ground
3. Hold this position, still contracting your abs, for ten seconds - or as long as you can
4. Then, slowly lower your legs back to the ground, while still contracting your abdominal muscles
5. Repeat this exercise for three sets of 7 repetitions - be sure to take breaks between sets to allow the muscles to relax

This is a very simple six pack abs workout that you can do while sitting in front of the television at night watching your favorite shows. The key to getting six pack abs and a nice, flat stomach is to vary your workouts, and learn that you do not need a gym membership, or even be in your workout clothes to do simple exercises that produce results.

However, just doing exercises while sitting down alone will not give you enough cardiovascular exercise to promote weight loss, these six pack abs workouts can be a great supplement to any workout program. If used properly in conjunction with a proper diet and cardio plan, you can really start to see super easy results quickly.

For more great exercises that will get you on track to having six pack abs, visit www.RealTruthAboutAbs.info. Here you will find complete exercise routines, diet plans, and even tailored advice on how to get your six pack abs easily and efficiently. http://www.RealTruthAboutAbs.info was created by a certified personal trainer, and certified nutritionist, so you know you are getting quality information that really works. Just say no to fads and dangerous diet pills!

Article Source: EzineArticles.com/?expert=Jen_K

How to Start a Muscle Building Program

2009-05-03T14:42:00.001-07:00

By Shawn LeBrun

Starting a muscle building program can be very helpful to your body. Not only will you burn more fat but you will look great. It is important that you have a plan of action on place though before you start. Identify what you wish to accomplish from the program.

Some people just want to tone up because they have loose skin in areas of the body. Others want to get stronger. There are also those that wish to engage in a muscle building program so they can bulk up and even compete. There are plenty of different exercises out there you can choose from when you start a muscle building program. Take the time to explore many of them so you can find those you like. You will be more likely to stick to the program if you are enjoying what you take part in. It is vital that you understand the right way to do each of those exercises. You can injure yourself if you do them incorrectly.

You also will be wasting your time if you do them wrong as they aren't going to help with the muscle building process. Take your current physical strength and condition into consideration. Too many people make the mistake to trying to do more than they can when it comes to muscle building activities. You need to start where your body is comfortable and move forward from there. Focus on being able to increase repetitions with weight lifting instead of moving on to heavier weights. As you reach a goal of repetitions then you want to add more weight to what you are working with.

Give your body time to rest as well because that is when they muscle building process will actually take place. You should only be lifting every other day for optimal results. Lifting every single day is only going to increase your risk of becoming injured. You do want to work out each day but alternate days with cardio exercises which will help you with burning fat as well. You definitely need to pay close attention to your diet when you start a muscle building program.

Your body is going need more energy so you will need to increase the calories you consume. You will also need more protein so a healthy diet plan is essential. Your muscle building efforts will be hindered if you don't pay close attention to this aspect of it. Muscle building is an overall process that requires many things to be in place. You need proper nutrition in order for your body to be able to work well. Eating right will help you to build muscle quickly. You also need to get enough rest so that your body can repair from the workouts. Pay attention to signals your body gives you that you may be pushing too hard. Instead of just jumping in with a muscle building program take your time to do it correctly.

Find out the information you need so you can be confident your effort are going to result in muscle building. Get all of your questions answered before you start so that you are on the right track. Be realistic about your goals and your expectations. It is going to take dedication and hard work for muscle building to occur. However, you will be very proud of yourself with the results that come from it.

Discover the muscle building and fat loss program that's been used by over 40,000 men and women to build muscle. Simple Steps To Get Huge And Shredded.
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Article Source: EzineArticles.com/?expert=Shawn_LeBrun

...How To Get No Nonsense Muscle Building For FREE

2009-05-02T22:37:00.001-07:00

RE: ...How To Get No Nonsense Muscle Building For FREE!
Estimated Reading Time: 2 minutes

Hi BlogReaders,

You might not be interested in this opportunity at all but
who am I to assume or judge, right?!

I'll get right to the point and ask you my two questions:

1. Would you like an extra stream of income?

2. Would you like to help others become ripped and muscular?

If you answered yes to either of the following then keep
reading (responding to this email has actually changed a
number of peoples lives).

Over 70% of the people who order my No Nonsense Muscle Building
program find my site through an "affiliate link."

Basically, you were probably referred to my website through
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So if you became an affiliate (all the info on how to do this
is at http://www.vincedelmontefitness.com/affiliates.html)
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So 3/4 of your investment is paid for.

Refer 2 friends and you have made some extra money!

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I have many affiliates doing this on a monthly, weekly and
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And most of them started out just by ordering my program,
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And if you're taking time and effort for promoting something
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... shouldn't you get a cut of the profits?

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This is my complete Affiliate Resource Center if you are
interested in making a side income promoting my muscle
program --> http://www.vincedelmontefitness.com/affiliates.html

When you go to this page, make sure you submit your first
name and email so that you can receive my affiliate newsletter
and I can start coaching you.

On this website, I provide you with all the tools and knowledge
to venture into the world of internet marketing but I will
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If you have any questions, don't hesitate to hit "Reply" and
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There is zero pressure to get involved in my affiliate program
but it's an opportunity that I thought you would want to
consider and know exists. Look forward to working with you,

Vince DelMonte
Author, No Nonsense Muscle Building
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
H.B.K. CPT

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BlogReaders, this is for your protection

2009-04-30T14:53:00.001-07:00

BlogReaders,

There's something I forgot to point out to you about when you visit http://www.TreatYourWayThin.com before midnight TONIGHT to take advantage of Joel's less than half price grand opening special.

Here it is:

Once you read about Joel's own crazy experience with strategic cheating, after you see the insane before and after pictures of ripped guys and HOT women, after you learn about the powerful science that backs this program up like no other, you're going to see an orange button that says "Add to Cart".

Now, I want to make sure to point out to you, on that very button is a special icon, and I don't want you to miss it. The icon is for your 60-day no-questions asked money-back guarantee, so when you click on that button, you KNOW you're protected.

==> http://www.TreatYourWayThin.com

Here's my advice to you: go grab the entire system right now before the price doubles at midnight. Then, take your time, go through the information, evaluate it, and if it's not everything you hoped it would be and more, RETURN IT with a simple email.

This is your ONE last chance to give this powerful system a full evaluation, 100 RISK-FREE, before the price literally more than doubles tonight.

That's not a marketing technique, that is the truth so if you feel this is right for you the click over with confidence and move yourself one step closer to feeling amazing in your swimsuit this summer.

Have a great weekend,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributing Author, Men's Fitness Magazine
Honor's Kinesiology Degree

Your Six Pack Quest
587 Upper Horning Road
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It’s decision time, BlogReaders

2009-04-30T05:12:00.001-07:00

Get lean, or stay fat. It's your choice.

Why do I say that? Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
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Listen, I know what it's like to be trapped inside of a body that you hate looking at in the mirror. I know what it's like to have NO confidence. I
know what it's like to struggle with the opposite sex.

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==> http://www.TreatYourWayThin.com

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The reality is this: you're closer than you think to unleashing that dream physique burried inside of you. You're sitting on the 98 yard line and you might need that one thing, that ONE "missing element" to push you into the end zone. You need an edge, and with all the research this program is based on, this is about as cutting-edge as it gets.

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If you wait until later, it's going to be double the price. Add this resource to your library so you never hit a weight plateau again.

And be sure to write and tell me about the ridiculous results you're getting and all the heads you're turning in the weeks to come.

http://www.TreatYourWayThin.com <--------- Last chance

Stay strong,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honor's Kinesiology Degree

Your Six Pack Quest
587 Upper Horning Road
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Ontario L9C 7P8
Canada
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BlogReaders, you NEED this more than you think

2009-04-29T11:25:00.001-07:00

BlogReaders,

If you were smart, you got in on my buddy Joel's offer at http://www.TreatYourWayThin.com yesterday while the fast action bonuses were still around.

If, however, you were one of the people who emailed me saying that you don't think you need a "thin" program because you are trying to gain muscle (or if you're someone who is thinking along those lines), then let me tell you why you are straight up WRONG.

And before I even go on, forgive me if any of this comes across as being blunt, but I gotta say what needs to be said.

A lot of you are carrying WAY too much body fat. Yeah, you want to gain muscle, but guess what? You're never going to be "ripped" with all that flab covering your abs and chest. Sorry. At most, you'll just be a "bigger" guy, and frankly, there's nothing eye-popping or jaw-dropping about that.

If you're truly looking to build a world-class physique, then here's my suggestion to you:

If you can't currently see your abs, then you NEED to get rid of the flab FIRST, and for one major reason: The leaner you are, the easier it is to put on muscle mass.

Perhaps the most anabolic of all hormones is insulin, and as you get leaner, your sensitivity to insulin skyrockets. I mean, through the ROOF. This means massive gains in muscle mass when you start lean, and the best part: you have ABS to show off while you're packing on slabs of muscle.

So for those of you who think you don't need a "thin" product, think again. This program is the real deal, and I would be emailing you about it if it wasn't.

Do you want to experience the fastest fat loss possible while eating your favorite foods? Joel's system shows you how, and for now, it's priced at a ridiculous less than half price offer.

Believe it or not, I actually called him yesterday because I thought the price was a joke. No, seriously, that's the God's honest truth. But apparently, it's for real. When I asked him why he's giving away so much value for next to nothing, he told me that he's just trying to help as many people as possible and doesn't want price to be an issue.

THAT'S the kind of guy Joel is, and that is the kind of guy you want to do business with.

So, I'm going to give you the special link to get Joel's entire system at less than half price now; you'd be smart to click on it.

==> http://www.TreatYourWayThin.com

Stay strong,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
Honors Kinesiology Degree

Your Six Pack Quest
587 Upper Horning Road
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, How To Do Cardio Properly While Bodybuilding

2009-04-29T07:19:00.001-07:00

Hi BlogReaders,

If you have ever wasted (I mean spent) any sort of time on a bodybuilding forum than you have seen the countless posts on, "Should I do cardio if I am trying to build muscle?"

The (silly) debate will never end and typically results in you destroying your frame - that once had potential - by attempting to bulk up but getting fat instead.

Look at cardio as a tool to help you get muscular without getting fat and a pot belly at the same time. Bulking up does NOT have to equal getting fat.

Watch this 4 minute video that teaches how I incorporate cardio into a muscle building routine and address this confusion
--> http://tinyurl.com/5dxnds

The main reason I addressed this issue is because I'm sick and tired of you completely losing your waist line, getting a double chin and gaining weight that only makes you look "bulky" and not ripped and muscular because you listened to someone who told you to not do cardio if you want to
build muscle.

Your waist line will thank you for watching this video
--> http://tinyurl.com/5dxnds

Live to love and love to live,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Mens Fitness Magazine
Advisory Team, Maximum Fitness Magazine
H.B.K. CPT

P.S. Want to be the next biggest gainer? Want to read my embarrassing but true story of how I gained 41 pounds of muscle in 6 months?
http://www.vincedelmontefitness.com Enjoy :)

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, A Little Known Trick For Maximum Muscle

2009-04-28T06:18:00.001-07:00

Hi BlogReaders,

You may have heard of this "little known" trick for maximum muscular development but you have have not applied it properly or you may have not heard of it at all...

It's called a "tempo."

A tempo is the rate that you move the weights. You might move your weights "slow and controlled" or you might move them "fast and aggressively." Both speeds of lifting have different results on your muscle fibers and rate of development.

To be honest, if you have been training longer than 4 years and really in tune with your body and how your muscles "need" to feel to make gains then you might NOT need this lesson for today. If not, keep reading...

Incorporating a tempo into your workouts is one of the simplest and most powerful tools to ensure you are INVESTING time at the gym rather than SPENDING time at the gym!

Click here to see how this little known trick can speed of your gains:
--> http://tinyurl.com/56lp6j

Your friend and coach,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
H.B.K. CPT

P.S. You may have seen Dave's before and after pics on my website but I wanted to share his recent update with you on email. Dave is man over the age of 40 kicking butt with my program!

"I had been working out for a 12 month period prior to Vince's program with very little results.

I thought I was working hard but I only put on about 1/4 inch to my bicep in a year... I had been usually a skeptic, but for some reason told myself this is possible and I can do this.

After just 12 weeks, I have put on 1 inch on my biceps, 2 inches on thighs, 2 inches on chest, 2.25 inches on shoulders, 0.75 inches on calves.

... I feel more confident and I've gone from 168 lbs, tried to bulk to 200 lbs and have slimmed down to 188 lbs - 20 lbs so far! Thank you so much, your program is awesome, I would highly recommend it to anyone."

Dave Lutes
Englewood, ON
boilerduo@yahoo.com

P.S. Read success stories from men and women from all over the world (over 120 countries) are living in the body of their dreams: http://www.vincedelmontefitness.com/success.php

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, start TREATING yourself thin today (it’s LIVE)!

2009-04-28T03:03:00.001-07:00

========================================
Exclusive Invitation to the behind closed doors
Cheat Your Way Thin Less Than Half Price Pre-sale
Only for VIP Subscriber BlogReaders
Courtesy of Vince Delmonte
========================================

BlogReaders,

If you're someone who is even remotely in the fitness loop, then undoubtedly you've been hearing quite a bit about my true friend Joel Marion's brand new *ahem* Treat Your Way Thin system in which he literally teaches you how to use your favorite foods to lose fat *faster* than you ever could with restrictive dieting.

Well, as of about 5 minutes ago, that system is now fully LIVE (at less than half price via this special invitation) along with a killer $394 Fast Action bonus package for those who order today ONLY.

==> http://www.TreatYourWayThin.com

Now, if you got my last email, then you know that Joel and I didn't necessarily agree on the title. He calls it "cheat", but in my mind it's "treat" all the way.

I also don't agree on the price you'll be paying for the system, I actually burst out laughing when I saw it and gave Joel a call to find out if it was a misprint... it's not. You'll see what I mean...

Still, he's a good guy and compromised by registering the domain http://www.TreatYourWayThin.com for me and hooking you up with an killer opportunity. We're cool like that.

But here's the thing. His system really is all about TREATING yourself.

Treating yourself to the FOODS you love.

Treating yourself to the RESULTS you want.

Treating yourself to the FREEDOM you deserve.

If fat loss is your goal, haven't you've dieted long enough? Haven't you sacrificed long enough? Where has it gotten you?

Think about that.

No, seriously, THINK about that.

Don't you think it's about time you give yourself a treat?

And if you're still skeptical that this is a "too good to be true" program, go click on the "research" tab of the site and just take a look at the list of references that went into this thing. Believe me when I say that it's probably the most researched nutrition program that I've EVER come across, period. And that's because that's who Joel is. He's a research guy, and he KNOWS the body.

Now is your chance to absorb his wisdom at less than HALF PRICE.

This pre-sale isn't lasting long, and the fast action bonuses are history after today. If you want to get in on this revolutionary system, go NOW.

==> http://www.TreatYourWayThin.com

Alright, no more links, and no upcoming P.S. The fact is this: you have a SERIOUS opportunity here to get your diet in line with the most cutting edge research, while eating the foods you love and dropping body fat incredibly fast, all for less than HALF price.

If THAT doesn't inspire you to get over to the site right now, I'm not sure that anything else I could say or do will.

TREAT your body good,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Mag
Advisory Team Maximum Fitness Mag
Honors Kinesiology Degree

Your Six Pack Quest
587 Upper Horning Road
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, 23 Fast Ways To Get Shredded At Last

2009-04-27T12:39:00.001-07:00

hi BlogReaders,

I'm writing to you from the Hard Rock Hotel in San Diego and about to rent a car to visit some friends in Orange County but wanted to share 23-ways to get shredded at last.

Read it all here plus two photos of me after using the info:
http://vincedelmontefitness.com/blog/2009/04/23-ways-to-get-shredded-at-last/

It's simple to suggest eat less, exercise more and you'll lose fat. Unfortunately this advice does not explain why your friend can indulge in pizza and beer and stay shredded all summer while others need to put a microscope under every food that enters their mouth.

As you know, not all metabolisms are created equal and research has proven that some of us can burn fat faster than others. If you feel like you're doing everything right but still unable so shed those last few pounds then let one of the following advanced fat burning tips and tricks below work for you.

Getting shredded can not be left to chance with the mentality that you hope it works. In order to shake the last few pounds of fat you must combine as many of these techniques as possible so that you experience a huge difference in the mirror.

Here are 23 of the exact secrets I used to cut 23-pounds of fat in 10-weeks that lead to the photos on the blog.

1. Follow a specific, pre-set nutrition plan so that you know exactly what you're supposed to eat and what times and in what amounts. You will be less likely to cheat and more likely to follow your plan. Print it out and post it on your refrigerator.

2. Read labels because you must be precise about your food intake and ensure your food plan matches exactly with what you're consuming or how in the world can you help yourself?

3. Get your body fat measured and plan to lose 1% of it each week.

4. Tweak, re-evaluate and re-tweak. If you're not losing, tweak ONE variable for the following week while keeping everything else standardized. Re-evaluate your progress and continue this feed back loop each week.

5. When tweaking a variable in your training, make small changes instead of big ones. For example, add one extra 45-minute cardio session next week if you plateaued, not 3 extra cardio sessions. If you're doing 2 interval workouts, add a third.

6. Did I say small changes are responsible for big changes? If you're eating 2 slices of whole wheat bread on meal one, drop it to only 1 slice instead. Dramatic nutrition or cardio changes is unnecessary.

7. Plan to raise your caloric intake one time every five days, minimum. Incorporate the principles you'll learn at http://www.TreatYourWayThin.com tomorrow.

8. Start doing interval training and build up to at least three 20-minute workouts at 85% intensity.

9. For interval training, rely on the classic and effective 1-minute hard followed by 1-minute easy protocol for a total of 10 intervals.

10. Incorporate steady-state cardio on a empty stomach before breakfast. If you're on a ultra low-carb diet then this is not necessary however "regular" cardio in a fasted state can help your body to resort to using more fat for fuel.

11. Drink a big black cup of coffee or have an espresso before you do fasted cardio before breakfast.

12. Incorporate muscle-saving supplements like creatine and branch chain amino acids with a liter of water before you do your cardio in a fasted state in the morning.

13. If possible, perform your weights in the evening and perform your cardio in the morning. This requires more dedication but can be very effective in the final 4-weeks before your "deadline."

14. Train hard with weights and train often. Be prepared to move from 3-days or 4-days of weight training to at least 5-days of weight training a week.

15. During fat loss, the details of the workout are not as important as muscle building. Focus on intensity and finishing the workout knowing you held nothing back.

16. Keep rest periods between 30-60 seconds.

17. Don't worry on the length of your workouts, even if they last up to 1.5 hours.

18. Don't plant to eat perfectly without any unplanned cheat, I mean treat meals as you'll learn tomorrow at http://www.TreatYourWayThin.com

19. Eat as many fibrous vegetables as possible like broccoli, cauliflower, spinach, and/or asparagus to name a few.

20. Eat your first meal earlier than you are currently eating it now. Having your first meal around 6 am and your last meal around 6 pm works the best for the majority of people.

21. Treat your weight training workouts as if you're trying to build muscle. Keep the weights heavy to keep your muscle mass and maintain your metabolism.

22. Only bring food items that appear on your meal plan into your home.

23. Set a deadline for the day you want to be shredded and ripped.

Just one of these tips above could be the game-changer to get shredded at last. Your instincts will tell you which ones to begin leveraging starting today.

Feel free to add your own tip below or elaborate on any of mine or ask questions here http://www.vincedelmontefitness.com/blog

Vince DelMonte

P.S. You've probably been hearing a lot about my friend Joel Marion's official Cheat Your Way Thin "system" over the last few weeks, and after what has probably seemed like an eternity to some of you, it's finally ready to go -- on sale at less than half price via this exclusive invitation, April 28th, 2009.

http://www.TreatYourWayThin.com <------- Click me!

Your Six Pack Quest
587 Upper Horning Road
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, An Optimal Set & Rep Range For Constant Gains

2009-04-27T05:40:00.001-07:00

Hi BlogReaders,

I just got home from the gym today and wanted to address the issue about "those guys who look the exact same as last year."

You know who I am talking about, don't you?! "That guy" or "that gal" who is at the gym 4-5 x a week but does not look any different than last month or even last year!

What the heck is happening here?

My first guest is that they are not giving their a body a REASON to change. What is that specific reason?

"That guy" or "that gal" is NOT getting stronger from week to week. Assuming you're bulking up on clean calories then you should be getting more muscular and thicker if you are moving from the small weights to big weights.

Are you getting stronger from week to week? I firmly believe that muscle size follows strength.

When was the last time you saw a guy who could bench press 300 pounds with a small chest and small arms? When was the last time you saw someone dead lift 400 pounds without any density in their arms, traps, back and legs?

Check out this video lesson to get stronger each week
--> http://tinyurl.com/6owfbq

In this video lesson, I'm going to show you how to prevent plateaus and add this one SET and REP scheme into your workouts to never plateau again and to experience the philosophy of "muscle following strength."

This should not be a secret to to but it requires you to start with the 40's instead of the 35's and finishing with the 65's instead of the 60's.

Have fun climbing the scale!

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
CPT, H.B.K.

P.S. Read more about how you can speed up your muscular development at http://www.vincedelmontefitness.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, 5 Body Weight Training Exercises For Muscle Gain

2009-04-26T04:48:00.001-07:00

Hi BlogReaders,

Body weight training can be used for strength training, building muscle or getting six-pack abs. I am going to show you a body weight training program that involves minimal equipment and consistent progress to build a first-rate body.

If you think body weight training is under rated when it comes to building muscle then I suggest you give it a second chance after watching this body weight training program.

FYI, performing 50 reps on the chin ups and pull ups is extremely advanced. I have done 50 pull ups and 50 chin ups in 4 mini-sets (about 30-60 sec rest) and that is STILL very challenging. The name of the game, when it comes time to building new head turning muscle is PROGRESS.

Focusing on increasing reps or doing the same number of reps in less time is an easy way to monitor progress for a body weight training routine.

If you need something new and are getting bored then try out this 5 exercise body weight training program, when you hit the gym tonight or tomorrow, which will test your muscular endurance, conditioning and mental toughness.

Click here to watch the body weight training workout
--> http://tinyurl.com/b7crgp

Focus on adding, no matter your age or sex, at least 1-2 reps each workout. You can incorporate this body weight training program into your routine a few ways:

-> Perform this workout 3x a week but switch up the order of exercises each workout.

-> You can pick the exercise you are weakest on and perform it at the start of your current workout.

-> You can do 1 set to failure on each of these exercises upon waking up or going to bed each day.

Be creative and stick to which ever routine you choose for at least 6-weeks to see optimal results.

Don't forget, if you want to LOOK fit you have to GET fit and body weight training does a tremendous job of getting you fit. It's worth it (especially when you start getting compliments from your friends)!

Train hard and expect success,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
H.B.K. CPT

P.S. Ready to advance up from body weight training? Read this free article on the best weight training exercises:
http://tinyurl.com/cfnu4e

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, the 2 Best Abdominal Workouts For 6-Pack Abs

2009-04-25T03:47:00.001-07:00

Hi BlogReaders,

Ready for the best ab workouts ever?

There are plenty of good ab workouts on the Internet and today I am sharing 3 of the best ab workouts to get firm, six-pack abs.

These ab workouts will make your stomach more defined and tighter and get your abs popping - after you lose the fat through diet and exercise.

You probably know that all the sit ups and ab workouts in the world are USELESS for getting a six-pack if your diet and training program do not produce a caloric deficit.

And again, don't expect these abdominal workouts, I'm about to show, to work like fairy dust unless your body is in fat burning mode from a fat burning program.

Watch this video for my killer ab workout:
http://tinyurl.com/dcsjz8

This challenging circuit might be tame if your abs are already thick and popping but should still be used after your cardio workouts or after your weight training workouts to improve your abs conditioning.

Since this circuit is based on endurance and volume, you can build up to doing this circuit 2-3 x a workout or daily.

If you're looking for lower ab workouts instead then check this video out. I'll share my top 3 lower ab exercises:
http://tinyurl.com/dcsjz8

Let me know what you think and let me know what you want to see next. If you want a complete Razor Sharp Ab Workout than check out my muscle site for a complete, brand new, abdominal workout:
http://www.vincedelmontefitness.com/articles/abprogram.php

Your friend and coach,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honors Kinesiology Degree

P.S. By the way, I am not sure if you know, but last summer, in just a matter of 10 weeks I went from around 215 pounds and 18% body fat... to 200 and 8% body fat.

That's roughly a loss of 23 pounds of fat, while gaining around 8 pounds of lean muscle! I used the same advice to help my friend Peter lose 100 pounds of fat in 6-months. You can read more at http://www.YourSixPackQuest.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, 5 Sample Weight Gain Diets To Build Muscle FAST

2009-04-24T02:51:00.001-07:00

Hey BlogReaders,

If you're scrawny and can't gain muscle weight, I have just what you need - sample weight gain and bodybuilding diets at every caloric amount that tell you exactly what to eat and when to eat - no guess work. Print it off and leave it on your fridge. Building your dream body has never been easier.

A clean bodybuilding and weight gain diet is the cornerstone of your muscular development. A bodybuilding diet that leaves you in a caloric deficit is like trying to buy a $50,000 car with only $25,000 in the bank.

Another analogy of a weak bodybuilding diet is rowing against the current. You'll move a little but in the end you'll be exactly where you started.

However, there are many problems that arise when attempting a muscle weight gain diet. Yes, you need a surplus of calories but a healthy weight gain diet at 6000 calories is no more effective than a healthy weight gain diet at 4000 calories (assuming 4000 calories is your goal cals).

It's like building a house. If a house requires 4000 bricks to build but you buy 6000 bricks, you're going to have extra bricks that need to get stored in a storage facility. That storage facility becomes your gut.

Not eating enough calories explains why many guys look the exact same as they did last week, even last year. Eating too many calories can bulk you up but with no muscle definition so you need to start with the meal plan designed just for you...

All of these meal plans are archived in February 09 at my blog but I have given you specific links to each one:
http://www.vincedelmontefitness.com/blog

2000 Calorie Weight Gain Diet (ideal if you're 120-150 pounds)
http://tinyurl.com/c6msrt

3000 Calorie Weight Gain Diet (ideal if you're 150-180 pounds)
http://tinyurl.com/cuhyr5

4000 Calorie Weight Gain Diet (ideal if you're 180-200 pounds)
http://tinyurl.com/aojwhs

5000 Calorie Weight Gain Diet (ideal if you're 200-225 pounds)
http://tinyurl.com/cz276l

If you like your meal plan and want a complete 84-days at any of the caloric amounts than download my book No Nonsense Muscle Building which includes a complete set of 84-day meals (Plus Veggie and Cheap mass plans)
http://www.vincedelmontefitness.com

Talk soon,
Vince DelMonte
Author, No Nonsense Muscle Building
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honors Kinesiology Degree

P.S. If you are not interested in gaining weight but need to get rid of belly fat then you need to be following a completely different routine. Read more about how I can help you get 6-pack abs in 6-months at this site here: http://www.yoursixpackquest.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, 7 Ways To Your Best Workout Ever

2009-04-24T01:52:00.001-07:00

Hi BlogReaders,

I can't count how many emails I get that look like this:

"Vince, I have a hard time staying motivated while I work out in the gym. I can't seem to stay focused and often feel like I'm wasting my time and not getting the best workout in. Is there a supplement I should be taking or do you have any advice to fix this"

I understand how frustrating it can be to feel like you're spending time in the gym, instead of investing time in the gym. It's a deflating feeling and can leave you with that depressing lump in your throat.

I have gone through short-term slumps where I just can't get into it and it's a crappy feeling especially when you're not looking or feeling your best.

Here are some tips on how to crash through these quitting points! But please do me a favor and read the rest at my blog so you can contribute your own best tip.

Go here:
http://www.vincedelmontefitness.com/blog

1. Buddy Up.

Schedule your workouts with a workout partner who has similar goals as yourself and who inspires you and motivates you to work harder. A good workout partner will push you slightly beyond your limits and keep the flow of the workout going by avoiding chitter-chatter. The best workout partners can give you feedback on your technique, arrive to the gym on time and ensure you give each set 100% effort.

2. Treat Yourself To an Ipod.

If you already have an iPod, stock up on some brand new music that gets you fired up. I'm not afraid to admit that I might be too reliant on my own iPod but I don't mind because it ensures I get an intense workout each time. Music gets you into a rhythm and flow earlier on to carry you to the end of your workout. Popping on some ear phones also tells other members to leave you alone and blocks out back ground noise that can be distracting.

3. Have A Clean Pre-Workout Meal

When I'm training for size, I'll have a 2:1 ratio of carbs to protein about 90-minutes away from my workout. It might be eggs and oatmeal or pasta and tuna or cottage cheese and fruit. Those are some of my favorite pre-workout meals. Ingesting a clean and energy-boosting meal enforces the tone and healthy mindset I live by and gets me ready to push my body knowing that it's fueled properly.

4. Bring Your Program To The Gym

Even if you have a great memory and plan ahead, bring the printable workout sheets of your program to the gym. You should know exactly which exercises, reps and sets and weights you'll be doing before you arrive to the gym. Seeing the entire plan layed out on paper creates less chance of cutting your workout short. While others are standing around trying to figure out which body part they should train, you wont' waste a second in the gym and be motivated by knowing you're working towards your goals.

5. Know Your Goals

Going to the gym to "feel healthy" is great goal but having more specific goals is far more motivating. What is the one specific goal you're working towards right now? Perhaps it's too look buff for a upcoming vacation? A business presentation? A wedding? A competition? Whatever the case, by focusing on your goal, you'll train harder and see results sooner so that you'll be able to continue to focus more.

6. Wear A Stop Watch

One of the biggest mistakes is not keeping your workout honest. When I ran track, everything was measured with a stop watch so all of our progress was honest. If you're not tracking your rest periods then it's easy to lose momentum and focus. It can also lead to chitter chatter with other gym members that pulls you out of your zone.

7. Have An Espresso

I won't lie, some of my best workouts have come after "a shot" or a big black cup of coffee one hour prior to training. Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body and prevents you from feeling pain. You'll find your heart rate increase, pupils dilate and your muscles will feel tighter. It also helps release glucose into your blood stream for extra energy. Voila... want to make that a double espresso?

They're many more pro's and con's to using caffeine before a workout which we will not discuss today. I find that 200 mg gives me the "caffeine buzz" and I'm a 205 pound male. A single espresso has about 100 mg; a 6 oz of drip coffee has about 115-175 mg and a brewed coffee has about 80-135 mg (all these numbers depend on the strength of the roast) to give you an idea of how to experiment.

8. Now It's Your Turn...

Post your favorite tip or tick that you've used to have your best workout ever. Feel free to elaborate on what I've already posted.

Vince DelMonte

P.S. Have your ordered your set of DVD's yet? In this much-anticipated high quality No-Nonsense DVD series, shipped right to your door, you get to be a fly on the fall in my gym. With more than 12-hours of non-stop inspirational and educational training footage you'll have literally 3-years worth of workouts.

Go here:
htpp://www.GetRippedClub.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, 41-ways to gain 41-pounds of rock-solid muscle mass.

2009-04-23T07:07:00.001-07:00

Hi BlogReaders,

Today I want to give you 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.

Please read this on my blog so you can share your feedback too
--> http://www.vincedelmontefitness.com/blog

In the past 3 years I have supported 26,755 customers in over 120 different countries with the critical elements to build muscle mass and to experience consistent muscle growth.

Today I'm sharing 41 of my own secrets that I used for building 41 pounds of steel-solid muscle in only six months – without any drugs or steroids, without bogus supplements, and while training less total hours than before.

In just weeks, you can make the same life-changing transformation. Start using my advanced muscle building strategies on how to build muscle, fast!

Whether you approach your physique as a hobby or a job, you should not leave any element to chance and hope it works. In order to defeat plateaus and forge a ripped and muscular body you need all the tips and tricks you can get. None of these techniques will work alone but by combining as many together as possible you'll see a huge difference in your muscle growth – faster than before.

1. Begin with 3 full body weight training workouts every 48-hours.

2. Take your body weight in pounds and multiply it by 15 to determine your daily caloric intake if you want to gain weight.

3. Perform only 1 exercise per body part each full-body workout but perform a different exercise for each body part every workout. By the end of the week you'll have hit each muscle group three times from three different angles.

4. Consume carbohydrates in a 2:1 ratio to protein after your workout in liquid form.

5. Perform each set to muscular failure.

6. Use a training journal and track your progress.

7. Drink at least 4-6 liters of water each day.

8. Vary your rep and set schemes more frequently than any other training variable.

9. Focus on exploding up on the concentric portion of your movement and taking 3-4 seconds for the eccentric portion of your program.

10. Aim to build at least 5-6 pounds of lean muscle mass each month. Anything more will be fat gain.

11. Eat at least 10-15 serving of fruits and vegetables each day.

12. Focus on compound movements for 80% of your workouts.

13. Alternate between dumbbells and barbells every 2 weeks.

14. Only change an exercise when you plateau on two workouts in a row.

15. Enter a fitness model or bodybuilding show or transformation contest to keep you motivated.

16. Follow a program for at least 12-16 weeks before trying your next one.

17. Pyramiding your sets to consistently increase your strength 5% each week.

18. Consume a variety of whole eggs, chicken, lean beef, fish and whole-milk throughout the day for high quality (bioavailable) muscle building protein.

19. Use a training partner for motivation and an extra push to experience faster muscular growth.

20. Never train hungry if you want to build muscle fast.

21. Concentrate your carbohydrates when your body needs them most – breakfast, pre workout and post workout.

22. Ensure you do the squat and the deadlift each week to increase the release of growth hormone and testosterone.

23. Hire a personal trainer if you have never received professional coaching on technique and form.

24. Stretch at least half the amount of time that you lift. If you lift 3 hours a week, schedule at least 1.5 hours of yoga or static stretching.

25. Train a muscle group through it's entire range of motion to stimulate muscle size.

26. Use a 3-day a week 20-minute interval cardio plan, post-workout, to maximize the muscle to fat ratio while bulking.

27. Train your most underdeveloped muscle group first in each workout.

28. Avoid processed food, packaged food and fast food.

29. Avoid protein bars and any muscle building supplement that has sucrulose, aspartame, or other artificial or natural sweeteners.

30. Get at least 8-hours of uninterrupted sleep each night.

31. Don't be afraid to overload your muscles with maximal resistance and miss your goal reps.

32. Consume a combination of olive oil, fish oil, coconut oil, mixed nuts and natural peanut butter each day to make sure you get ample healthy fats for testosterone and other muscle building hormone production.

33. Take a complete week off after 12-16 weeks of training.

34. Get a spotter to help you with your heaviest set.

35. Have a training program. Never go to the gym without a plan.

36. Perform 5-10 minutes of dynamic stretching before each weight training workout.

37. Schedule regular ART-therapy or massage therapy to avoid injuries.

38. Cold shower after every intense weight training workout. It sucks, but it works.

39. Eat at least 1 gram of protein per pound of lean body mass.

40. The core of your workout should revolve around squats, deadlifts, rows, presses, pull ups, dips and weighted core work.

41. Train with someone bigger and stronger than you. You'll be challenged and motivated to work out harder.

If you have an advanced tip or trick that has helped you, share it on my blog and let me know what your favorite tip was.

To read more about how my natural solution on how to build muscle fast and get ripped without drugs, supplements and training less hours than before.

Get more info:
http://www.GetRippedClub.com

Vince DelMonte

Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Men's Fitness Magazine Contributor
Maximum Fitness Training Advisory Board
Honors Kinesiology Degree

P.S. Hurry! After this next batch of DVDs is gone, the price goes up again.
Feel free to take advantage of the 3-easy payment plans as well.

Get ripped for summer:
http://www.GetRippedClub.com

P.P.S. I reopened the 6-week Get Ripped Coaching Club as well, an opportunity to guarantee your success with 1-1 time with me on the phone. I have room for a total of 100 people and we have only 44 spots remaining.

BlogReaders, Free Video Revelas My 6 BEST Tips To Increase Muscle Growth

2009-04-23T02:11:00.001-07:00

BlogReaders,

First off, if you got a chance, thanks for the feedback on my question yesterday, "Why do you REALLY work out?" I would love to hear your feedback on this rarely asked question: http://tinyurl.com/aubaad

As for today...

One of the biggest struggles in experiencing muscle growth muscle is that hard-body enthusiasts (yes, that's you) are asking the WRONG questions.

You are asking useless questions like:

-> How many reps should I do?

-> How may sets should I do?

-> What are the best exercises?

-> What is the best program?

-> Should I pick my nose between sets or get some water? (Just kidding on that one - at least I have not heard it yet).

When I first started weight training, I didn't have a clue of what questions to ask either so those were the ones I asked too.

I understand why you would ask these questions. I get it.

However, the answers to these questions WILL NOT get you super buff, ripped and muscular. The answers to these questions will not result in people starring at you and having a body that you can be proud of.

These are useless questions to ask if you are uninformed in applying the bigger principles that force these little details work.

So I've put together a little video for you sharing six of my "action steps" that you can do later today or tomorrow when you hit the gym and start supercharging your workouts and guarantee that you beef up even your stubborn body parts.

Go to my blog to comment and watch the video on my best 6 muscle tips EVER:
--> http://tinyurl.com/aubaad

I would love to hear your comments. What is the BEST muscle tip, trick or technique that you have used to increase your muscle size?

Train hard and expect success,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor To Mens Fitness Magazine
Advisory Team Maximum Fitness Magazine
Honors Kinesiology Degree

P.S. One of my good friends, Nick Nilsson just checked out my program and sent me a great email I wanted to share:

"For the skinny guy, one of the biggest hurdles in getting bigger is not having a game plan.

Constantly bouncing around between the latest programs you find in the magazines is not going to get results.

You have put together an extremely complete program, giving you a game plan. You detailed EVERYTHING you need to know to get bigger, from training to nutrition to even mindset.

This isn't a gimmick...this is not even just hard work (you can train extremely hard and still get no results)...it's SMART work. THAT is the key.

Speaking from experience, I used to weigh 145 lbs soaking wet...I currently weigh 195 with 7% body fat. I can tell you that your book has the goods for building muscle. It'll get anyone where they want to be."

Nick Nilsson,CPT
BetterU, Inc.
fitsptep.com

If the info in this email helped you and you want to Read more about how I can help you get a rock solid body then go here:
http://www.vincedelmontefitness.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, It's LIVE!

2009-04-22T10:52:00.001-07:00

I'll make this really quick...

I just re-opened the http://www.GetRippedClub.com so I can send your No-Nonsense DVD Series in the mail, in case you missed out last time.

15 days ago I announced I had 480 DVD sets and we sold out within the first 72-hours.

In response to the overwhelming demand I replicated an additional 500 however the waiting list has filled up to 633 people so many people are going to miss out again.

This might sell out faster than last time and be your last chance before the price goes up again.

Here's the link:
http://www.GetRippedClub.com

Talk soon
Vince DelMonte

P.S. One more thing - if you jump on board today you still get all the extra bonuses plus FREE shipping and handling...

1. 2-Hour Live Large Audio Interview: A Day-In-The-Life with yours truly.

2. Leaner, Harder, Faster Hotel Body Weight Workout

3. 2-Inches In 30-Days: The No-Nonsense Workout To Massive Arms

4. What To Eat For Maximum Muscle Growth Video Series with Isabel De Los Rios

5. Muscle In A Rush Workout: 4 Weeks To Unleashing New Gains

You get instant digital access to ALL of these FREE workouts when you jump on board with the No-Nonsense DVD Series. When this next batch of 500 disappear, the price WILL go up again and I'll remove these bonuses for good.

P.P.S. On top of the high-quality DVD series that allows you to be a fly on the wall to duplicate his muscle-shredding and belly-busting success, here are 11 more things you're getting to make your success full-proof:

-> No-Nonsense Muscle Building Book
-> Your Six Pack Quest Book
-> Step-by-step printable workout sheets
-> Online workout videos to start right away
-> Online exercise database with alternate exercises
-> Email support
-> 84-day meal plans for cutting and bulking
-> Supplement recommendations and guides
-> Membership community with thousands of members
-> 12-week transformation challenges with $1,000 cash to winners
-> Audio interview with the world's best fitness coaches

Bottom line is this: you received this email because you are on the waiting list and I don't think you want to miss out again, especially with summer fast approaching. The price already went up and it will go up again so you should get it now.

Here's the link:
--> http://www.GetRippedClub.com

BlogReaders, Why Do You REALLY Work Out?

2009-04-22T01:28:00.001-07:00

Hi BlogReaders,

I just posted a rarely talked about subject in the bodybuilding world, "Why do you REALLY work out?" I posted a picture and a few of my lady friends and I before our adventure in Toronto Saturday night. This is just one of the reasons that motivates me to work out :)

Read more on my blog--
http://tinyurl.com/d4tjh2

I am going to be frank with you.

In return, I ask you to be frank with me.

No B.S. I have been in the fitness world managing fitness clubs, selling personal training, selling gym memberships and personal training for over six years so I've asked (literally) thousands of new members about why they work out.

My radar is fully dialed in to sniff out any B.S. answers. Ready?

What motivates you to work out?

Why in the world do you bother lifting weights? Why would any person bother with going to a gym?

If you said anything to extent of "improve my blood pressure," "releive stress," or "set a good example," I'm not buying it. I call these logical motivators. There is nothing wrong with those motivators and I agree those are excellent side benefits but let's get real. I asked you to be frank with me. You don't hit the gym multiple hours a week to improve your health profile.

You work out for emotional and irrational reasons.

You work out so you can attract an attractive person. Let's face it, sexy people date sexy people. This requires you to have a physique that looks good in clothes and even better naked.

I think every man knows that to some degree, "bigger is better" in the hunt for improving your body for physical attraction. And make no mistake about it, the underlying message of every media message is "the better you look" the more action you get from the ladies… plain and simple.

Guess why this message is spread and not logical reasons? Because emotional reasons tug on your heart string and your heart string is attached to your wallet.

I am all for getting you to discover your irrational motivators if the side effect is consistent action.

It's true…the combination of well-proportioned muscle mass and minimal body fat is a sign of reproductive fitness and shows that you have more testosterone than the other guy (even if you don't). I don't care how many "art of attraction" books you've read - if she's looking for an adrenaline rush ride in a sports car and you look like a beaten down Pinto, then it doesn't matter what you do or say, she's not going to be interested.

Admitting That Looking Good Naked Is Your Motivator Is Not The Point Of This Post…

If we took a survey I am confident that looking good naked and hooking up is the most irrational and emotional desire that someone has for working out. I know people work out for other reasons but I would declare this the winner. Bare minimum, you want the most attractive lady at your work or school to think of you as the "go-to-guy" when she needs someone to help her move her furniture.

What Is A Irrational and Emotional Motivator?

Here are some examples:

* Not having girls notice you while you walk through the club, but grab you.
* Having girls tell their girlfriends, "Insert your name here… show my girlfriends your abs!"
*Hooking up with different girls every night of the week.
*Arms that rip the sleeves of your shirts and a chest that makes your top button pop off.
*"OMG…you're so hot!"
*Intimidating guys to move out of the way when you walk by.
*Having others secretly jealous of what you have.
*Never having someone disagree with your point of view out of fear.

Logical Motivators For Working Out

* Improve your health.
* Less stress.
* Good role model.
* Balanced lifestyle.
* Clothes fit better.
* More energy.

You see the difference? Guess which individual gets better results? The person motivated by irrational motivators or logical motivators? The secret to achieve a first rate body is to figure out the true WHY - which is always an irrational and emotional reason.

Here's how to figure out your irrational want:

1. Ask yourself, "Why do I work out?" If you said, "To feel better…" then ask the same question to your answer.

2. Ask yourself, "Why do I want to feel better?" If you said, "To be more productive at work…" then ask the same question to your answer.

3. Ask yourself again, "Why do I want to be more productive…" So that I get a job promotion and earn a bigger salary. Continue the pattern…

4. "Why do I want to get a bigger salary?" So that I can provide for my child's education so they can have a future.

Notice how your reason for working out went from a very logical to emotional reason the more you asked why? The more honest you are with yourself, the faster you'll get to your true reason why you work out.

Your why will be the difference between success and failure. This is a topic rarely discussed in the bodybuilding world and can create unstoppable motivation by uncovering the truth about yourself. There is no right or wrong answer. I only ask that you be honest with yourself. Now it's your turn.

I want you to ask yourself, "Why do I really work out?" until you discover your irrational and emotional want. You might be very surprised to discover the real reason and what you really want. This exercise might take you a few minutes.

If you're comfortable with sharing, in one sentence, state the emotional and irrational why behind your motivation for working out. What do you really want? I would love to hear your comments on my blog.

--http://tinyurl.com/d4tjh2

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honors Kinesiology Degree

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, Avoid The Top 3 Muscle Gaining ENEMIES

2009-04-21T00:28:00.000-07:00

Hey Scrawny! Yeah, I am talking to you. (Even if you're not scrawny, there is some valuable info in here for you to be careful of).

Do you even know what you're up against?

(Read more if you wish to offer your two cents on this heated subject: http://getresponse.com/click.html?x=a62a&lc=Xz6o&mc=3&s=HjYph&y=X&

Are you aware that no gives a flying rip about you? Tell someone that you are trying to gain weight and build some muscle and they'll roll their eyes and walk away - they don't want to hear it Skinny.

Now if you had a weight loss problem, that's a completely different story especially if you live in North America. You can choose from a buffet of weight loss options: books, diets, self-appointed fitness gurus with their TV and radio shows who claim that they have the solution to your problems.

But if you're known as Tooth Pick or Bean Pole, you're out of luck my friend. No one could give two hoots about your cursed skinny genetics. I discovered this when I was 22 and went looking for someone to rescue me from my world of skinniness. I went searching for a muscle building savior but only found enemies coming to me in sheep's clothing but disguised as wolves hungry to devour me.

Here are the top three most cleverly disguised Enemies preventing you from having a first-rate body that demands confidence, attraction and respect..

Enemy #1: The Pro Bodybuilder

You've heard it before, "Train like a bodybuilder to become a bodybuilder..."

This is the message screamed by everyone in the bodybuilding world and on the surface sounds perfectly logical. However, messages like this mislead millions of sheep with irresponsible training nonsense that will wreak havoc on your body.

The truth is that imitating the training of champion bodybuilders 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.

People who are without gifted genetic potential, and don't want syringe scars in our butts. Not only is this training advice useless, but it will cause over-training, injuries and illness.

The magazines who share the pro bodybuilders workouts will not tell you that drugs and genetics were responsible for curing their problem of being a hardgainer. They claim it's the supplements and "better training." Give me a break!

Enemy #2: The Muscle Rags aka Bodybuilding Magazines

You've heard this before, "If you want to increase your strength and have spectacular muscle growth, just follow the magazines..."

Every bodybuilding magazine claims they have the answers. But in fact, they would prefer to keep the real answers from you. From some nonsense I've seen I am lead to believe it is their job to keep the real answers from you!

If you've followed this prophets advice to gain weight, build muscle and increase strength then you already know that you're guaranteed only one thing. 6 months from today, you will look just like you do now! And you'll be pissed off. Not only will you build no muscle by following the sheep, but you will create muscular losses – fast. And you will become weaker! Can you honestly say that your strength has increased incrementally over the years?

The Truth is that almost every single one of the training schedules in muscle magazines is outright hogwash. The authors fail to discuss two of the most critical components in exercise – one is good and one is bad:

"Intensity of effort" is good - Anything that greatly increases the intensity of exercise will greatly improve it.

"Amount of exercise" is bad – It is the amount of exercise that exhausts your recovery ability and makes growth impossible. It can even create a loss in your hard earned muscle size and strength.

Enemy #3: The Supplement Mafia

You've heard this a million times, "The body of your dreams is locked inside this liquid... this powder... or these pills."

According to the "experts" reviewing products in magazines, the latest scam – ah... I mean supplement is "the one" that's going to perform magic on your body.

It's "the one that is designed especially for guys like you. There's only one problem. This new supplement designed just for you, has the same crap in it that the last supplement had in it. These "experts" are nothing more than pumped up salesmen. And how do you know when a salesman is lying to you? His lips are moving! Ask yourself this: Did the last product you were sold deliver what it promised? I already know the answer. You're here, aren't you?

The Truth is that every major fitness magazine is owned and operated by a supplement company. The bulk of their income doesn't come from magazine subscriptions or newsstand sales, but from the pills and powders they use to pump cash out of your pocket. Let me repeat that again... The bulk of their money is made by selling you crap! And here is the kicker...Supplement companies actually give out false training information on purpose!

Let me be more specific...

The majority of the bodybuilding information written by "the experts" is complete and total nonsense designed to make you fail, so that you'll continue to rely on their products for results.

Results that will never come!

How much faith would you have in a restaurant review if it was written by that restaurant's chef? Supplement companies are the chef... the waiter... the busboy and the owner.

Don't believe me? You can look it up, just like I did.

* Iron Man is owned by Muscle Linc.
* Muscle Media was formerly owned by EAS.
* Muscular Development is owned by TwinLab.
* Status is owned by Magnum Nutraceuticals

And the big daddy of them all. The Grand Poobah... The Trump of Fitness... Weider Enterprises owns pretty much everything else!

* Muscle And Fitness
* Muscle And Fitness Hers
* Flex
* And More...

Basically...the guys who give glowing reviews about crap... work for the companies who make the crap! And get this - Weider Publications is now owned by the same people who own the National Enquirer and Star! Let that sink in for a moment.

My Passion For The Hardgainer...

I have a real soft spot for you if you struggle to build muscle. Not only does no one care about you but the people who do appear to have your best interests at heart are snakes and thieves (not all of them but many - I am talking on extremes right now to hammer my point home if you can't tell).

I posted a video here for you to watch called The Ugly Truth Of The Bodybuilding Magazines which tells a story about my friend Tom who gets lead astray by a pro bodybuilder we'll name Mr. X. It's a sad but true story... I really hope you don't experience the same devastating out come Tom did...

Go to my blog http://getresponse.com/click.html?x=a62a&lc=Xz6w&mc=3&s=HjYph&y=Q& to view the video.

When you're done watching, post your comments and I have a specific question I want you to answer - it's on my blog and your turn to vent.

Talk soon,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Advisory Team, Maximum Fitness Magazine
Contributor to Men's Fitness Magazine
Honors Kinesiology

P.S. Read more about how I help you combat the enemies at
http://getresponse.com/click.html?x=a62a&lc=7pvA&mc=3&s=HjYph&y=v&

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, watch this hardgainers video transformation story

2009-04-20T22:14:00.001-07:00

Hi BlogReaders,

On December 28th I announced The Biggest Gainer Challenge specifically for male or female hardgainers. The deadline for all submissions is July 1, 2009 and I'll be awarding the top success stories to a trip in Cancun Mexico! The only catch is that you have to provide me with video documentation of your progress.

In this blog, I am going to introduce you to one of the competitors, Joey Vaillancourt who started out as a reader of my stuff, customer and then success story. As you'll see and hear in the video, Joey is determined to win the entire contest unless you want to challenge him for the crown. :)

Click here to read about The Biggest Gainer Challenge:

--> http://vincedelmontefitness.com/blog/2008/12/the-biggest-gainer-transformation-contest/

Joey just submitted two inspirational pieces as an example of what I'm looking for to be considered a contender for the trip to Cancun, Mexico. You can send your entire video transformation as one piece on July 1st or you can send it to me every 4 weeks with updates.

Take a moment watch Joey's video transformation so far:
--> http://vincedelmontefitness.com/blog/2009/04/987/

Vince: What motivates you the most to get ripped?

Joey: I am always very motivated by keeping the end results in my mind. I enjoy hearing compliments and comments on my physique transformation from people who have not seen me for a while. The "challenge" is enough to motivate me to push myself to my limits to getting into the best shape of my life.

Vince: What's your biggest obstacle been so far?

Joey: Spending time with friends I had made before getting involved in fitness. Our lifestyles are now completely different.

Vince: What is the biggest mistake you see guys your age making in the gym?

Joey: Lifting weights beyond what they are capable of as well as using improper form while performing their sets. That and talking on their cell phones while exercising.

Vince: How have you stayed focused and avoided all the confusion from other sources of info?

Joey: I made a point to not try and find answers from different sources. It can get very confusing. I found a program that was designed for exactly what I wanted to accomplish and I followed that plan.

Although separately, many programs will work, if you try and combine different theories it can backfire big time as they might contradict each other. There is no "perfect" program, so find one that fits your goals and start following that plan.

Vince: What is your number one training tip to build muscle?

Joey: Nutrition: Treat eating as a training session! Eating 6-8 big "clean" meals a day is hard sometimes. Accept it and do it.

Training: Always have a plan before heading into the gym and be sure that your plan applies the progressive overload principle in any form (reps, sets, rest periods etc).

Tracking: Be sure you are tracking your progress you made on a certain program. By tracking results, you will find what worked and what didn't work and you can start 'customizing' your own program.

Vince: What is your number one training tip to burn fat?

Joey: It is very hard to limit to one tip, but the best tip would be to start doing early morning cardio before breakfast consuming only the following:I call these "Muscle Shots" They don't taste that bad, but they are not great!

1. 2-3 tspn of instant coffee

2. 1/2 scoop of protein powder (preferably chocolate)

3. 3/4 cup of water.

4. 5g of each of the following (BCAA, Glutamine and Creatine)

7. Do you take supplements? Which ones and why?

Joey:

Protein Powder: Convenient source of protein

Multi-Vitamin: Insurance on getting all minerals

Fish oil: anti oxidant Udo's oil: Perfect blend of "good" fats.

Digestive enzymes, Glutamine, BCAA and creatine: I find these help with recovery and training

ZMA: I take this during heavier training phases.

8. Which program of mine are you currently following?

I am currently using Vince's advanced portion of "No Nonsense Muscle Building" program. However I have modified some portions for my own body composition goals.

END OF INTERVIEW

Thanks for inspiring us and sharing your success with us Joey. Help me in cheering him on and offer some compliments to him below. If you have any questions for Joey, feel free to post them below and I'll have Joey stop by the blog and answer any individual questions.

Vince DelMonte

Author, No-Nonsense Muscle Building --> http://www.VinceDelMonteFitness.com
Author, Your Six Pack Quest --> http://www.YourSixPackQuest.com
Contributing Author, Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
Honors Kinesiology Degree

P.S. Another batch of the No-Nonsense DVD Series are almost done and will be made available to the waiting list this Wednesday April 22nd at 12pm EST. If you're not on the waiting list and arrived too late than make sure you on the waiting list at http://www.GetRippedClub.com

BlogReaders, 6 KEYS to gaining 41 lbs of muscle in 6 months

2009-04-19T23:40:00.000-07:00

Hi BlogReaders,

I have had my website live since May 2006 and having been helping thousands of skinny guys (and gals) gain thousands of pounds of sexy and hard muscle mass but rarely discuss the specific workout that I used to maximize my own muscle growth.

Today you get access to a weight training workout I used to defeat my skinny genetics and become the talk of my gym within a few short months. It's based on three simple workouts a week which will multiply your muscle gains instantly:
http://tinyurl.com/c6rkpa (that's my blog site)

Before you watch the free weight training routine I used, read about 6 strategies that resulted in my hard-to-believe but true transformation story…

All through high school and during four years of University (I attended the University of Western Ontario) I weighed around 145-150 pounds. I still remember my cross country coach calling me "fatty" one season when I came in a little over 150 pounds (which was fat when you're six feet tall and a runner).

I spent 9 years of my life expending 1000 plus calories a day swimming, biking and mostly running while refueling on a diet that consisted of Kraft Dinner, peanut and butter jam sandwiches, bagels, pork and beans, pasta and lots of Gatorade and power bars. I got my protein, fruits and veggies at Christmas, Easter and Thanksgiving dinners. On top of that, I had never seriously trained with weights except for push ups and sit ups.

You could just imagine what would happen if you were me and stopped burning a million calories a week while being undernourished and THEN started to eat and train like a bodybuilder…

Well that's my story in a nut shell. After I hung up my running shoes, at the age of 22, I entered the fitness industry to begin a career in personal training. The only problem - I didn't look like a personal trainer!

That's when I decided to destroy my nickname "Skinny Vinny" and build my dream body. Here are a few of the key strategies I started following:

1. I ate EVERY 3 hours for six times a day. I ate breakfast, lunch and dinner and added three home made meal replacement drinks for the other three meals (one was planned immediately after my workout).

Breakfast consisted of 3-4 whole eggs with 6 egg whites. A few cups of veggies and a 2-4 slices of toast with natural peanut butter.

Lunch consisted of two tuna sandwiches on whole wheat bread and a few cups of whole milk. I usually skipped out on veggies this meal because I couldn't get into eating veggies.

Dinner consisted of some sort of meat my Mom would cook i.e. chicken, beef, salmon, fish etc combined with rice, pasta or potatoes and always vegetables (because she cooked them for me).

My shakes consisted of 30-60 grams of protein powder, 1-2 cups of frozen berries, natural peanut butter and sometimes I would put oatmeal and/or ice cream which was easily 1000 calories!

Looking back, I took in far more than I needed but figured if I gained any fat, I could just cut back and/or add some running workouts. I also got better pumps when my muscles were full and I never ran out of gas so I enjoyed the energy the calories provided. I never counted calories but I am sure it's safe to say I was consuming 4,000-6,000 calories which explains how I gained weight so fast. My body was getting more ripped and muscular and that's all I cared about.

2. I recorded every workout in detail. I recorded the reps, sets, rest, exercises, order, how I felt and any extra comments so I always knew what to strive for the next workout so I made constant progress for six months straight. Approaching a workout, I would know how much weight or reps I needed to increase to beat my previous workout.

3. I focused on making the last set of every exercise an ALL-OUT SET. Just like our track days, the last interval was always the hardest. We would always collapse after the last interval. I applied the same intensity to the last set of EVERY exercise. This is when my friends started referring to my training style as "Vin-Sanity!" I also called it the, "Go-till-you-blow" set. The last set was always with the heaviest weight and the most reps. It was the site that "sparked" my muscles into growth and "out did" my previous workout.

4. I focused on full-body workouts because they recruit more motor units and muscle groups than split training. Full-body workouts elicit greater increase in testosterone and GH than split routines too. By training each body part more often, you yield a greater anabolic effect and since a body part is usually recovered within 48 hours; not training that muscle again within 48 hours is wasted time off. Protein synthesis is increased for up to 48 hours after a muscle is trained and then begins to drop back to normal. I knew the only downfall to full-body training was that it was dependent on me recovering within the 48-hours so I ensured I was in bed by 10:30 or 11pm each night.

5. I focused on compound exercises that positioned me to lift the heaviest weights possible and maximize the most muscle in the shortest period of time. The list for this is short - bench presses, bent over rows, over head presses, deadlifts, squats, dips, chin ups and hanging leg raises. Those were the core 8 exercises and each workout I would do a slight variation on those movements for variety.

6. Switched reps and sets almost every workout to stimulate slow twitch and fast twitch muscle fibers and to gain knowledge of what rep and set ranges created the most hypertrophy. I had a variety of rep and set schemes that varied from 3 x 15, 4 x 10, 5 x 5, 2 x 25, 4 x 12, 6 x 6, 10 x 3, 8 x 8 and guess what? They all worked. The lower the reps the higher the rest (2-3 minutes) and the higher the reps the lower the rest (30-60 seconds). Even though I constantly varied the intensity and volume, I pre-planned each rep and set scheme into different phases that varied from workout to workout or week to week.

Check out my blog http://tinyurl.com/c6rkpa for a powerful 6-week full body muscle gaining workout that will explode growth all over your body in the next few weeks.

Detox from T.V. or surfing Facebook 3-4 hours a week and replace it with this muscle multiplying workout and you'll experience the fastest anabolic results ever. Enjoy:

I welcome your comments and questions, on the blog, regarding this workout and my "Skinny Vinny" to "Vin-Sanity" transformation.

Train hard and expect success,

Vince DelMonte,
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest -> http://www.YourSixPackQuest.com
Contributor, Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
Honors Kinesiology Degree

P.S. Want to read more about how I can help you maximize your muscle growth?
http://www.vincedelmontefitness.com

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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BlogReaders, FREE video shares how much muscle you can REALLY build this month

2009-04-18T22:52:00.001-07:00

Hi BlogReaders,

I have a question for you today, "How much muscle do you think you can really build?" I am about to give you the "muscle geek" answer because you have been lied to by the supplement mafia, bodybuilding magazines and fitness industry to what is actually possible...

Post your comments on my blog and let me know what you think? Can you build 5 lbs of muscle a month? 10 lbs a month? 20 lbs a month?
--> http://tinyurl.com/cyd2lj

Why am I asking you this question? Well I just got into this debate with this guy from my gym on "How much muscle can you really build?" He didn't believe that I gained 41 pounds of lean muscle in six months and accused me of taking drugs. In his words, "Whatever dude... there is no way you gained 41 pounds of muscle in six months unless you're taking something..."

On my blog you can watch my video response but I wanted to cover this issue first with you because the number one question I receive via email is "How do I build muscle?" and I think you would agree that we should know
"how much" is realistic to build before I start sharing actual workout videos with you.

I trust you agree. Reliable bodybuilding and nutrition information isn't that easy to find. Too often, eager for the quick gain, the inexperienced bodybuilder gets caught in the traps of exaggerated claims from the magazines and supplement companies and I hope that over the next few days you'll begin to trust me and see that I have your best interests in mind.

Next time this subject comes up with your friends, you will
be able to help them set a realistic goal.

Click Here To Learn How Much Muscle YOU Can Really Build
--> http://tinyurl.com/cyd2lj <-- CLICK HERE

I trust that lesson cleared up that subject once and for all. If for some reason, you can't watch the video, I teach the lesson below:

+++++++++++++++++++++++++++++++++++++
How Much Muscle Can YOU Really Build?
+++++++++++++++++++++++++++++++++++++

Most gym rats expect to build LOTS of muscle really fast.

This is a myth. You can NOT build muscle really FAST. The majority of readers, customers and clients I work with have completely unrealistic expectations when it comes to building muscle.

I can't put an exact number on how much you can gain but most people believe that they can build 20 pounds of muscle in three months...

...it's amazing how many frustrated customers I get emailing me after their first month of training complaining that they only gained 5 or 10 pounds. I'm thinking to myself, "That's fantastic, what are you complaining about?!"

There is no doubt you can gain 20 pounds of WEIGHT in 3 months or even one month, but we are not talking about *weight* - we are talking about *DRY MUSCLE*

Pure muscle tissue. Not water weight. Not glycogen weight.

Pure muscle weight!

There is not a chance in heaven that you will gain 5 or even 10 pounds of dry muscle in one month or even 3 months - not even close. I hate to be the messenger of this bad news but unless you are using growth enhancing drugs...

... it's IMPOSSIBLE.

Many of you might be upset or discouraged about the TRUTH of how much you can actually build but this knowledge will help you to eat and train with a more realistic perspective.

So how much muscle can your body actually manufacture?

Under the BEST possible circumstances (training, diet, supplementation, recovery) the average male body can create between *0.25 and 0.50* pounds of dry muscle tissue per week.

That's the natural amount that your body chemistry will allow. So your looking at 1-2 pounds of dry muscle each month. Not much?

Well consider what your body will look like in 12 months from now with an extra 12-24 pounds of muscle?!?!

Starting to see the importance of consistency?

The Skinny Vinny Transformation Story:

Let me put my "Skinny Vinny" transformation into perspective. From the first year of high school to the last day of University I lived as a long distance runner. I ran from 50-80 miles a week, was never exposed to heavy weight training and was undernourished eating low quality calories.

Now watch the extreme I went to. I went from running 50-80 miles a week to running 0 miles a week. I went from never doing weights to high weight training three times a week. I went from eating around 2,000 low quality calories to a 4,000 calorie, high quality, mass plan.

Going from a scrawny long distance runner to hard core bodybuilder is pretty extreme and going to produce some extreme results which is exactly what I experienced. I trust that puts any skepticism in a new light. Also, I did not gain 41 pounds of DRY MUSCLE in six months.

The 41 pounds also factored in the increased muscle which was accompanied by increased glycogen and water storage in the muscles. More muscle equals more glycogen.

Most people can maintain up to 40 grams of glycogen per 100g of muscle tissue. So if you're gaining ten pounds of new muscle you'll consequently increase glycogen storage by around four pounds.

So if you gain ten pounds of muscle, your scale gain will actually be closer to fourteen pounds (if you didn't gain any fat).

And rarely often will someone not gain any fat if you are gaining more than 3 pounds per month.

So, when you set your goals, clarify in your mind if "20 pounds of muscle" is your *weight gain* goal or your *dry muscle* goal.

And then put realistic time frames on these goals based on the info I just shared.

If you simply focus on keeping your body fat between 10-13% fat while gaining around 5 pounds per month then it is safe to say you are gaining 1-2 pounds of dry muscle a month with 1-2 pounds of glycogen and water hopefully no more then a pound of fat.

Train hard and expect success,

DelMonte Fitness Services
587 Upper Horning Rd
Hamilton
Ontario L9C 7P8
Canada
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The Bio-Genetic Muscle Gain Program: Build 25 Pounds of Muscle in 8 Weeks!

2009-04-17T23:11:00.000-07:00

EDITORIAL REVIEW

Book Description

"The Bio-Genetic Muscle Gain Program" is a bodybuilding training and diet book for hard gainers and people with average genetics who have not been able to gain muscle size and strength with traditional training. The exact training and nutrition programs are presented in detail, along with illustrations.

About the Author

Bryan Kernan was a classic hard gainer. After years of wasted effort with traditional bodybuilding training, Dan stumbled upon the program presented in "The Bio-Genetic Muscle Gain Program" and made the best size and strength gains in his entire life. His personal success with the program motivated him to write the book and dedicate himself to helping hard gainers and genetically average bodybuilders make the best possible gains from their training.

Article about "The Bio-Genetic Muscle Gain Program" by Bryan Kernan . Copyright © 2005. Reprinted by permission.

Get Ready to Make Big Gains! If you have been struggling in the gym and not making gains by following the cookie-cutter training programs...or if you have been changing programs monthly, following the drug-induced champions "training program of the month" featured in your favorite muscle magazines, then you are going to find this a very personally rewarding, result-producing program. You might find it unusual at first, compared to the multiple set, triple-quadruple split, Bulgarian, blast and bomb super-duper, chemically-enhanced programs espoused by the champs every month in the magazines, but this simple course is extremely effective for the genetically-average person (or "hard- gainer") who chooses not to involve himself or herself in the insanity of anabolic steroids. This program has been used successfully by hard-gainers to gain mass and strength for over five decades.

I understand the frustration you've felt while working your guts out in the gym, eating right, and still not making any gains in strength or size. I've struggled for years trying different programs, diets and supplements, spending hours and hours in the gym every week, and hundreds of hard-earned dollars on the latest fad supplements, with only marginal results. It wasn't until I faithfully followed this very course that you are holding in your hands that I experienced the rapid gains in strength and muscle mass that I had been dreaming about for years. If you faithfully follow this program with consistency, determination, and enthusiasm...and when you are in the gym you give it your best effort...then I am confident that you will make great gains on this program.

Will you gain 25 pounds of muscle in eight weeks? Many factors can affect how much muscle you will gain. Some of those factors like training, diet, and mental attitude are directly within your control. Other factors like genetics, recovery-ability, hormones, etc. are out of your control. I know that hundreds of hard-gainers like yourself have gained 25 pounds or more in eight weeks on this program.

Don't worry about those factors that are out of your control. Concentrate your energy on those factors that you can control and give them your all. Set a goal, write it down along with a date that you want to complete it, focus on it, visualize the results you want, and GO FOR IT!

The E-Book version (Adobe PDF format) of "The Bio-Genetic Muscle Gain Program" is now available for instant download at:

The Bio-Genetic Muscle Gain Program: Build 25 Pounds of Muscle in 8 Weeks!

New Era" of dieting is here

2009-04-15T23:58:00.001-07:00

A few things cool updates today...

1. More DVD's are being replicated as we speak. They will be made available to the waiting list of 533 people next week. Be ready for that announcment.

2. Tomorrow I'll be posting a video on my blog and you'll get to see if I have what it takes to drive 200 MPH in a sports car!

3. And now I want to introduce you to a good friend of mine, Joel Marion who is a "diet guru" and is giving away a load of free info if you've every struggled with a diet plateau. If this is not you, feel free to forward this to anyone you know because they'll thank you later...

--> http://www.TreatYourWayThin.com

Joel wrote a book, you can find in book stores called "Cheat Your Way Thin" on how to strategically "cheat" on your diet with all your favorite foods to literally TRIPLE progress beyond what is possible with "restrictive" dieting.

I would have personally preferred Joel to name the book, "Treat Your Way Thin" but I guess "Cheat..." sounds more catchy. Either way, the outcome is the same.

If you've ever struggled seeing the number on the scale change, I recommend you go check out his FREE videos that he created for you - zero catch.

I like Joel's stuff because he's a "science guy" and backs everything up many times over. This is pretty powerful stuff and I believe Joel is leading us into a new era in the realm of dieting – one with more freedom, less frustration, and ultimately much faster results.

You gotta check these out:

==> http://www.TreatYourSelfThin.com

I was supposed to send this email to you two days ago but needed to unwind from last weeks crazy DVD launch and Joel just texted me saying the page is coming down on Friday or Saturday so grab the free stuff before it's gone.

Have a great workout,

Vince DelMonte
Author, No Nonsense Muscle Building
Author, Your Six Pack Quest
Contributor to Men's Fitness Magazine
Advisory Team, Maximum Fitness Magazine
Honors Kinesiology Degree

How to Build Muscle Size and Strength Fast Using "Death Sets"

2009-04-13T13:49:00.000-07:00

By Derek Manuel

If you really want to know how to build muscle size and strength as fast as humanly possible, study the old-timers. Long before steroids and the BILLION dollar supplement industry, there was a time when men trained with nothing but heavy iron and a gruelling will to build size and strength. One very distinguishing factor between strength trainers and bodybuilders of yesterday and today was the intensity of their training.

One training technique they used that is very rare to see today is something called "Death Sets." By the name alone, you can tell they definitely aren't a walk in the park. But what they give you is results. Real results, and faster then any supplement or home gym can promise. In fact, applied properly with the right food to eat to build muscles, they can very well be the fasted way to build muscle and gain weight.

I had first read about death sets in a one of the greatest books ever written on strength training, Dinosaur Training, by a man named Brooks D. Kubik. If you are a hardgainer, or someone really serious about training for strength and size, then death sets can and will slap more pounds of muscle and strength on your frame then practically any other way of training. They are perhaps the most intense type of training you may ever do, but like I said, the results you get will be like nothing else. So if you really, really want to learn how to build muscle size and strength faster then ever before, and aren't afraid of some hard work, these are for you.

So what exactly are death sets and how do you do them? Death sets were properly named because they trigger what Kubik calls the "Grow or Die" mechanism. Unlike conventional training, they really work you closer to your absolute limit like nothing else. Basically, death sets are heavy, high rep training. Sounds like a paradox, doesn't it? Normally, you either train with heavy weight and low reps, or with lighter weight and high reps. So how in the world do you train with heavy weight and still do a high amount of reps? Two factors: certain compound exercises and mental toughness. Death sets are not meant for your smaller muscle groups like arms or neck, but rather for the big muscle groups such as your legs and lower back.

Though you can apply death sets with most larger muscle groups, performing squats or deadlifts with them are by far the most gruelling, but effective. Since our legs can withstand much more physical endurance then the rest of our body, (given that we walk and stand on them all day long) it is very hard to reach their limit. And your body will do everything it can to get your mind to quit before your body. But you have to train your mind to withstand pain and accomplish your goal. Even though squats and deadlifts are known as mainly leg exercises, you can no doubt expect your whole body to grow. The intensity will include your whole body to come into action, and as a result the rest of your muscles will benefit, especially doing stiff-legged deadlifts.

Some examples of death sets are 15, 20 and even up to 30 reps of squats or deadlifts, but with HEAVY weight. Heavy enough to where you feel finished at the tenth rep. But this is where your will power and focus come into play. This is a good test of your mental strength, because as soon as you even think about quitting or giving up, your body will do it. This is why it is so important to mentally prep yourself before the set, and to stay in that animal instinct throughout the whole set.

The good news is that you only have to do one of these sets per exercise, two at the maximum. But after you are finished you will feel completely wiped out. You may throw up or feel like passing out, but as long as you complete the set and make sure to nourish your body after with plenty of good food and rest, your body will grow. You certainly won't grow overnight, this is at least a two month process; but if you work hard enough and build up to heavy enough weight, your body will literally transform. Your mental toughness will also develop and you will eventually become as tough as nails both physically and mentally. Now that's a true strength trainer!

So if you got the guts, give these a try, but remember not to do too many other exercises in your program along with them. You can very easily overtrain with these, especially if you are a hardgainer. Just a couple other major compound exercises for your upper body should be plenty, and don't neglect proper nutrition and plenty of rest or you will be completely wasting your time and effort. This is perhaps the best way on how to build muscle size and strength fast.

Derek Manuel is the author of the best-selling How to Gain Weight and Build Muscle for Hardgainers. If you want to learn how you too can gain 20 to 30 pounds of solid muscle in as short as 8 weeks, or if you just want more quality information on how to gain weight and build muscle, please visit hardgainers-weight-tips.com

Article Source: EzineArticles.com/?expert=Derek_Manuel

Finding The Best Ab Workouts

2009-04-08T01:04:00.000-07:00

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.

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He provides chubby guys and gals with the best ab workouts to get a six pack without gimmicks, supplements or dieting.

Six Pack Abs Workout - Why Crunches Won't Get You Those Great Abs

2009-04-06T07:21:00.000-07:00

By John Davenport

The most common frustration of people who try to develop their abs is caused by stomach crunches. Many people who do hundreds of sit-ups or spend hours each week on a mattress doing a variety of crunches seem unable to lose that stubborn layer of fat which clings to their stomach and covers their ab muscles.

The simple truth is that crunches and sit-ups are alright when you start working on your abdominals, but soon you'll need to do hundreds of crunches in order to feel any sort of effort and you'll see little improvement, if any.

The reason is that crunches and sit-ups are low intensity ab exercises. Don't get me wrong, I'm not saying that crunches are not good exercises, but they don't give you the kind of abs workout that you're looking for.

If you want to get six pack abs, you will need to do much more complicated and difficult exercises.

What many people don't know and what keeps them from getting the abs they long for is that in order to get perfect abs you should invest more of your time in full body workouts than in abs exercises alone.

The reason for this is two-fold:

1. You need to reduce your overall body fat and this won't be done by abs exercises.

2. The abs serve as supporting muscle for nearly any strength building exercise you do, regardless of the muscle group you're focusing on. You see, while you're working your pecs, biceps or triceps, your abs are taking part of the effort.

The key to developing your abs is performing high intensity exercises as part of a full body workout. Let go of the crunches and make sure to give your body a full workout each time you're in the gym and you'll see results.

To read more tips on how to get a flat stomach, click here: TruthAboutGreatAbs.com

John Davenport writes about tips and methods to get six pack abs on a dedicated webpage on the subject at Abs Tricks, Tips, And Secrets

Article Source: EzineArticles.com/?expert=John_Davenport

6 Pack Abs - The Secret To 6 Pack Abs

2009-04-03T21:25:00.000-07:00

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.

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

The Top Fat Loss Secrets for Flat Six Pack Abs

2009-04-02T21:56:00.000-07:00

By Mike Geary

I had the pleasure of being interviewed recently by a fitness professional from NYC, Geovanni Derice, of 4evertoned.com. The interview is below and I think you're going to like it...I reveal some of the hardest hitting strategies for getting rid of body fat to uncover those six pack abs that everyone wants.

"GD: Welcome Mike Geary to 4everToned's Fitness Journal. For those who do not know you, please tell us a few things about yourself.

MG: Thanks for having me, Geo. Well, to go back a little, I have been heavily involved in fitness and sports for about 15 years now, ever since I was a teenager. Being involved in sports in high school got me interested in strength training and conditioning. At that point, once I started feeling more energetic, getting stronger, and looking better, I was instantly hooked for life. I'm 30 now and still addicted to the way living a healthy and fit lifestyle makes me feel energetic, confident, strong, and youthful on a daily basis. I decided earlier in my 20's that I wanted to make the commitment to help other people experience the excitement of being fit and getting in the best shape of their lives, especially since we've reached an epidemic of obesity, heart disease, diabetes, cancer, depression, etc.

That's why I became a fitness professional. It just gives me so much satisfaction to help others, who have struggled for years to get in good shape, and show them that it can be done, and it can be fun in the process. I've expanded over the years from just reaching local individuals with personal training, into being able to help people all over the globe achieve their fitness goals with the reach of the internet. I only hope that my passion for fitness inspires people to take action and improve how they look and feel for life.

GD: Now Mike, there's so many things out there as to what works and what does not work...if you had to pick 3 things that work time and time again to get flat abs, what would they be?

MG: The first and most important thing to get control of in order to get flat abs is cleaning up your diet. Exercise is important, but your diet is king when it comes to losing body fat so that you can see your abs. There's so much confusion these days about what a healthy diet that promotes fat loss really is...after all, we are bombarded by conflicting messages in the media about what is healthy and what is not, and you have all of these gimmicky diet books about low carb, low fat, high protein, vegetarian, fasting, atkins, south beach, liquid diets, and hundreds more. There's so much conflicting info, that the average consumer doesn't even know where to start when it comes to eating for fat loss.

The second thing that works time and time again, is to focus on the intensity of your workouts and focus on working the body as a whole in order to get the best metabolic response to lose that stubborn body fat. In order to really get lean, the workouts should have a high intensity, with short rest periods, working the largest muscle groups of the body, instead of trying to isolate specific small muscles like the biceps, triceps, or calves.

For the third thing, let's talk about actually training the abs specifically. When it comes to training the abs, if you want real results, I always recommend forgetting about the crunches and situps for the most part. They are ok for someone that is really deconditioned, but most people that already have some training under their belt need a much better stimulus for their abs than crunches. Crunches are one of the abs exercises that actually provide the least amount of resistance, and remember that resistance is what develops and tones the muscles. I provide a ton of great abs exercises in my book, but one of THE highest resistance exercises for the abs, is hanging leg raises (but NOT the way you see most people at the gym doing them). The key to doing these and actually working the hell out of your abs is to curl your pelvis up as you raise your legs. Almost nobody ever does this right. To be honest, the majority of people cannot do this at first, but I provide some strategies in my book as to how to progress to doing these correctly.

GD: What are people doing wrong when it comes to developing the coveted "6 pack abs"?

MG: Well Geo, I know this sounds funny to most people, but the MAIN thing that people are doing wrong to get those 6 pack abs is...are you ready for this? They spend entirely too much time focusing on training their abs! Sounds crazy, but it's true. Remember, having a visible six pack of abs is all about getting down to a low body fat percentage. In order to do that, your workouts must focus on stimulating a fat burning hormonal environment in your body, and increasing your metabolic rate. That just does not happen when you focus too much time training a small muscle group like the abs. Instead, you must use the majority of your time focusing on training the largest muscle groups of the body like the legs, back, and chest. That's what stimulates your metabolism and the fat burning hormones that will get you truly lean and sporting a sixxer!

GD: Which exercises are the top exercises that people need to do if they are to get maximum defintion with their midsection?

MG: When it comes to developing the abs themselves, I again refer to any kinds of hanging abs exercises, as well as some good floor exercises like lying leg thrusts (all described and illustrated in my book). However, maximum definition in the midsection comes from losing bodyfat, and the most effective exercises featured in my program for that goal are various forms of swings and snatches (unique dumbbell or kettlebell exercises that almost nobody ever does in normal gyms), squats, deadlifts, lunges, step-ups, clean & presses, mountain climbers, sprinting, and other full body exercises and calisthenics. If you want great looking abs, focus on those instead of focusing so much on training the abs directly!

GD: When it comes to diet Mike, people really have tried millions of ways to get one thing...and that is fat loss. What recommendations have you used to successfully help your clients lose fat and keep it off?

MG: I have included a fully comprehensive discussion of this topic in my book, which accounts for almost half of the book, but I'll try to make some nice simple generalizations to get people started on the right path immediately. The most important thing is that your diet is as natural and unprocessed as possible. It almost always comes back to the overprocessing of food that makes it unhealthy, and makes it totally wreck your metabolism and hormone balance in your body. For example, why eat refined grains, when you can eat whole grains. Why eat refined sugar, when you can get natural sources of sugar from a high nutrient whole food like fruit. Why eat highly processed, refined, and hydrogenated vegetable oils (these are THE worst thing in the modern diet), when you can eat natural sources of healthy fats like nuts, avocados, fish, eggs, coconut milk, organically raised meat, and so forth. The point is to not fall for some gimmick like low carbs, low fat, high protein, or any other combination that has you focusing on one macronutrient vs. another. Your body needs all macronutrients to thrive and obtain a variety of vitamins, minerals, antioxidants, etc. Trying to cut an entire food group out just works against what your body needs. I get into much more detail on this vitally important topic towards losing body fat for life in my book.

GD: Thank you very much Mike for sharing with us all of this great information. For more info on Mike Geary and his internationally popular Truth about Six Pack Abs book, please be sure to visit his site below. Remember that 6-7 weeks from now, summer will be here, and if you wait until then, I'm afraid to tell you, but it will be too late!"

Visit http://truthaboutabs.com/freenewsletter.html to receive a free copy of the innovative ebook, Training & Nutrition Secrets for a Lean-Body, as well as your own free personalized metabolic rate calculator.

Michael Geary is a nationally dual certified personal trainer and author of the internationally-selling The Truth about Six Pack Abs ©2004-2006. Also, be sure to visit http://4evertoned.com for more valuable fitness tips.

Article Source: EzineArticles.com/?expert=Mike_Geary

How To Get Six Pack Abs

2009-03-27T00:23:00.000-07:00

By Shawn LeBrun

Whether you want to get six pack abs, or just looking to lose a bit of extra luggage you're carrying around the mid-section, there are 3 "key" areas you need to focus on to get six pack abs.

Strong abs not only help strengthen your lower back, but also improve upon your posture. Most lower back injuries occur, believe it or not, due to weak abs. Focus on these three areas and over time, you will see improved results.

Key # 1- Proper cardiovascular work

You can have the greatest, most muscular set of six pack abs in the world, but if they're blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan.

You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area. Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick.

Three to four sessions a week, 20 minutes at a time, of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well.

Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week, at least 20 minutes a session, to help create a calorie deficit and help rid the body of the fat that covers and lessens your chances of getting six pack abs.

Key # 2- Proper Nutrition

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn?t as good for you. When you become overly hungry, all rational thinking goes out the window. But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much.

Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%). Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair.

Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours. To ensure you are creating a calorie deficit, you should find out your daily caloric requirements that you need just to maintain your current bodyweight.

Since you are looking to reduce your current body weight by getting rid of some fat, you want to speed up creating a calorie deficit. One way is how we talked about above, doing cardio.

The other is by reducing the amount of calories you consume by 150-200 calories per day off your daily calorie maintanence amount.

For example, if you require, at your age, weight, activity levels, etc...2000 calories just to maintain your current weight, start reducing that number to 1800 to 1850 for a couple weeks.

If after a couple weeks you still do not see results, lower that number again by 150-200. Now you would be at 1600 to 1650 calories.

Again, the key to getting six pack abs is ridding your body of the fat covering the abs.

The only way to do this is by creating a calorie deficit so that your body burns calories for needed fuel. When you burn stored calories, you're burning body fat. The way to properly do this is a combo of increased, intense cardio and a gradual reduction of calories.

Key # 3- Weight training the abdominals

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, "Would you train your biceps with sets of 50 reps with no weight"? Of course, they say no. "How about your chest, 50 reps with no weight?" Another no. I then ask, "Then why would you do that with your abs"?

Here's an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals.

Here are some effective ab exercises to incorporate for proper ab stimulation.

Weighted crunches. Grab a dumbbell, either hold it in front of your face, or let it lie on your upper chest, under your chin, and perform regular crunches. You are now using your abs more to work against the leverage the dumbbell has created. Stick with a heavy enough weight where you can handle 10-15 reps, but no more. Remember, you need to create enough resistance where your abs are forced to work.

Cable Rope crunches--grab the tricep rope, kneel on your knees, and bend downwards, forcefully contracting your abs on the way down. It's basically a crunch, only, you are on your knees. But the contraction is the same. Don't swing with the hips, you are not using the abs very much if you do. Just a slight, 30 degree contraction until you feel the abs contract, hold for a couple seconds, then back up.

Weighted leg raises-- Lie flat on your back, with your hands tucked under your butt. Wrap your feet around a small dumbbell, and perform leg raises. Start with your feet about 6 inches from the ground, then raise them about 12-16 inches from the ground and then back down slowly. These can be done on the end of a bench as well.

Seated ab machine-- once again, do not swing all the way down, just far enough (30 degrees) to fully contract the abs, hold for a couple seconds, then back up. This is very similar to Cable rope crunches.

Stability Ball Crunches-- working on the stability ball will incorporate balance into your abdominal work. They are effective at strengthening your core region, which is your abs and lower back.

You lie down on a stability ball like you are going to perform a crunch. Position yourself on the ball so your lower back is resting on it. Keep your feet close together on the floor making your body less stable (helps incorporate more balance on your part) and place your hands behind your head or folded on your chest. Crunch your upper body towards your knees, exhaling as you contract your abs. Under muscular control, lower yourself back to the original position keeping full tension on the abs.

Regardless of what exercise you do, the key is to add weight/resistance. If not, you will never increase the amount of lean muscle tissue in the area. You only need to train your abs twice a week for maximum results. Once again, treat them like any other muscle group (which means you wouldn't train them more often). Combine this weight training with proper diet and intense cardio and that elusive six-pack is yours to be had!

Personal trainer and natural bodybuilder Shawn Lebrun shows you, step by step, how to build more muscle and lose more fat in less time. Click here now to learn how.

Article Source: EzineArticles.com/?expert=Shawn_LeBrun

The How to Guide For Six Pack Abs

2009-03-27T00:10:00.000-07:00

By John Jenkins

The truth is, for most people getting six pack abs is not an easy task because it requires dedication and motivation... but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will improve your abs.

Step 1: Nutrition

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-white bread
-pasta
-soda
-candy
-dessert
-fast food
-hydrogenated oils
-sugars
-fructose corn syrup

Instead, eat the foods that will help you reach your six pack goal:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it. The trick is to do the cardio in bursts. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. If you're confused as to what exercises to do for each body part, check out the following free website:

http://www.bodybuilding.com/fun/exercises.htm

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

A good database of different ab exercises can be found here:

http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Another program that will help you get a rippled stomach is called Truth About Six Pack Abs It's rated 5 stars and is the top-selling ab product on Clickbank. The fact sheet for this program can be found here:

healthfactsheets.com/truth-about-six-pack-abs

Article Source: EzineArticles.com/?expert=John_Jenkins

How To Do Cardio Properly While Bodybuilding

2009-03-21T00:21:00.000-07:00

If you've ever wasted any sort of time on a bodybuilding forum than you have seen the countless posts on, "Should I do cardio if I am trying to build muscle?"

The debate will never end and typically results in you destroying your frame - that once had potential - by attempting to bulk up but getting fat instead.

Look at cardio as a tool to help you get muscular without getting fat and a pot belly at the same time. Bulking up does NOT have to equal getting fat.

Watch this four minute video that teaches how Vince DelMonte incorporate cardio into a muscle building routine and address this confusion
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<a href="http://www.linkedtube.com/y97LizqTOTI949bf35cf9386e4dbbeebe1bcfc05b56.htm">LinkedTube</a>

The main reason his addressed this issue is because he is sick and tired of you completely losing your waist line, getting a double chin and gaining weight that only makes you look "bulky" and not ripped and muscular because you listened to someone who told you to not do cardio if you want to build muscle.

Your waist line will thank you for watching the above video.

Important massage

2009-03-20T06:21:00.000-07:00

Take a moment to read this important massage.

Over the past 10 days you have received Vince DelMonte's Free Insane MuscleGain E-Report and his Muscle Building Secrets Mini Course, let's just call this material the Hardgainers Success Kit!

He hope you have found it useful and extremely helpful in attaining your muscle building goals.
Now, he'd like to ask a favor of you.

He'd like to get your feedback about his Hardgainers Success Kit, whether positive or negative. Your answers will help him better plan and execute future products and newsletters.

Would you take a moment to give him your opinions by answering a few simple questions?

He will be so thankful for your help, that if you are a currentcustomer, he will upgrade you from the basic package to theupgrade package that includes over $1000 of extra bonuses.
If you are not a customer at all, this is your opportunityto buy the basic package and he'll upgrade you as well.

Where else are you going to find a offer like this?!

He look forward to hearing what you liked about his Hardgainers Success Kit, but he also welcome any suggestions or criticisms, too.

Thanks so much for your time.

Warmest regards

6 Tips To Gain Muscles

2009-03-18T06:26:00.000-07:00

Breakfast consisted of 3-4 whole eggs with 6 egg whites. A few cups of veggies and a 2-4 slices of toast with natural peanut butter.

Lunch consisted of two tuna sandwiches on whole wheat bread and a few cups of whole milk. I usually skipped out on veggies this meal because I couldn’t get into eating veggies.

Dinner consisted of some sort of meat my Mom would cook i.e. chicken, beef, salmon, fish etc combined with rice, pasta or potatoes and always vegetables (because she cooked them for me).

My shakes consisted of 30-60 grams of protein powder, 1-2 cups of frozen berries, natural peanut butter and sometimes I would put oatmeal and/or ice cream which was easily 1000 calories!

Looking back, I took in far more than I needed but figured if I gained any fat, I could just cut back and/or add some running workouts. I also got better pumps when my muscles were full and I never ran out of gas so I enjoyed the energy the calories provided. I never counted calories but I am sure it’s safe to say I was consuming 4,000-6,000 calories which explains how I gained weight so fast. My body was getting more ripped and muscular and that’s all I cared about.

2. I recorded every workout in detail. I recorded the reps, sets, rest, exercises, order, how I felt and any extra comments so I always knew what to strive for the next workout so I made constant progress for six months straight. Approaching a workout, I would know how much weight or reps I needed to increase to beat my previous workout.

3. I focused on making the last set of every exercise an ALL-OUT SET. Just like our track days, the last interval was always the hardest. We would always collapse after the last interval. I applied the same intensity to the last set of EVERY exercise. This is when my friends started referring to my training style as “Vin-Sanity!” I also called it the, “Go-till-you-blow” set. The last set was always with the heaviest weight and the most reps. It was the site that “sparked” my muscles into growth and “out did” my previous workout.

4. I focused on full-body workouts because they recruit more motor units and muscle groups than split training. Full-body workouts elicit greater increase in testosterone and GH than split routines too. By training each body part more often, you yield a greater anabolic effect and since a body part is usually recovered within 48 hours; not training that muscle again within 48 hours is wasted time off. Protein synthesis is increased for up to 48 hours after a muscle is trained and then begins to drop back to normal. I knew the only downfall to full-body training was that it was dependent on me recovering within the 48-hours so I ensured I was in bed by 10:30 or 11pm each night.

5. I focused on compound exercises that positioned me to lift the heaviest weights possible and maximize the most muscle in the shortest period of time. The list for this is short - bench presses, bent over rows, over head presses, deadlifts, squats, dips, chin ups and hanging leg raises. Those were the core 8 exercises and each workout I would do a slight variation on those movements for variety.

6. Switched reps and sets almost every workout to stimulate slow twitch and fast twitch muscle fibers and to gain knowledge of what rep and set ranges created the most hypertrophy. I had a variety of rep and set schemes that varied from 3 x 15, 4 x 10, 5 x 5, 2 x 25, 4 x 12, 6 x 6, 10 x 3, 8 x 8 and guess what? They all worked. The lower the reps the higher the rest (2-3 minutes) and the higher the reps the lower the rest (30-60 seconds). Even though I constantly varied the intensity and volume, I pre-planned each rep and set scheme into different phases that varied from workout to workout or week to week.

The Most Powerful & Effective Muscle Building Workouts

2009-03-14T20:43:00.000-07:00

<a href="http://www.linkedtube.com/E_wiO8DK7rA055d844243a65ad86cdfd35decffc434.htm">LinkedTube</a>

This video shows you the most powerful & effective muscle building Workouts especially For Skinny Hard Gainers. If you follow the technique, you're Guaranteed To Build more than 41 Pounds Of Lean Muscle Mass In The Next six Months. This technique is Without Drugs, Bogus Supplements & Training Less Than Before. To Get A Selection Of Weight Training Workouts, Meal Plans, Supplement Recommendations & Cardio Plans, Click here

7 Steps Of Exercise For Getting Ripped

2009-03-12T23:15:00.001-07:00

<a href="http://www.linkedtube.com/y97LizqTOTI530398e10a77c248ca33550c6ee42d40.htm">LinkedTube</a>

Ab Exercises - The Best Ab Exercises

2009-03-05T22:22:00.000-08:00

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.

----------------------------------
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at

http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Resources :

The Best and the Worst Ab Exercises - Do you know What are the Best and the Worst ab exercise?
Find out the best ab exercises according to the research so you won't waste your time doing abdominal exercises.
http://sportsmedicine.about.com/od/abdominalcorestrength1/a/Best_Ab_Ex.htm

The Best Ab Exercises of All-Time
This is about health information and news on diet, fitness, meal planning, pregnancy, sex, drugs, alzheimer’s, adhd, asthma, allergies, cancer, heart problems, mental health, depression etc.
http://health.msn.com/weight-loss/best-body-men/slideshow.aspx?cp-documentid=100186507

What Are the Best Ab Exercises?
You will discover the best upper and middle, lower, and side abs exercises on video with comments from personal trainer and abs expert.
http://sixpackabsexercises.com/best-ab-exercises.html

The Best Ab Exercises of All-Time part 2
the link about health information and news on diet, fitness, meal planning, pregnancy, sex, drugs, alzheimer’s, adhd, asthma, allergies, cancer, heart problems, mental health, depression etc.
http;//health.msn.com/weight-loss/best-body-men/slideshow.aspx?cp-documentid=100186507&imageindex.html

Try the Great Ab Exercises
This is the Great ab workouts - the best and most effective ab and core workouts for strengthening and firming your abdominal wall muscles.
http://sportsmedicine.about.com/od/abdominalcorestrength1/ss/AbAnatomy_8.htm

How To Get Six Pack Abs ? Watch the video from youtube.
http://youtube.com/watch?v=G8jsUjDUQMA

Best Abs Exercises
This is the best abs exercise to work your abdominal region. Want six pack Abs or a flat stomach ?- You can Ask Personal Trainers for exercise and diet tips.
http://askthetrainer.com/best-ab-exercises.html

My Ab Exercises. What you'll find on this website is an accurate portrayal of a variety of online ab exercise products.
http;//myabexercises.com

Top five Best Ab Exercises for your abs and obliques. The right exercises will help you achieve the best abdominal workout possible.
http;//free-ab-workout.com/best-ab-exercises.html

YouTube video on How To Get The Best six Pack Abs
Now you have the best ab exercises and ab workouts ever created.
http://youtube.com/watch?v=Dl4RMejmGXA

Abdominal Exercise Equipment For Six Pack Abs Booster

2009-03-04T05:35:00.000-08:00

Six pack abs are desired by almost everybody. Getting those washboard abs are becoming a necessity because of long and convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.

When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.

Before attempting any rigorous fitness schedules at home with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturer’s instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.

So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you don’t have to take.

There are steps to ensure that you are choosing the correct abdominal equipment for you:

(1) Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.

(2) Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.

(3) When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.

(4) You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.

(5) Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you don’t strain your neck.

Some great pieces for your workout include:

(1) Stability Ball (Exercise Ball)

The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.

(2) Medicine Ball

The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.

(3) Ankle Weights

Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.

(4) Cables or Resistance Tubes

Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.

There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.

Resources :

Exercise Zone is the perfect place to learn about how you can work on your abdominal, abs fitness, getting a six pack abs. This websiteb include exercise equipment, learn about abdominal exercises and abdominal fitness, and how to get a six pack etc.
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The Perfect Easy Six Pack Abs Method
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Easy Tips For Having Six Pack Abs

2009-03-02T17:52:00.000-08:00

I'm sure you have ever seen people with rock hard, six pack abs and you of course wish that you have one like that. Honestly, me myself and some of you are would like to have a great body without spending too much time in the gym. Are there easy methods to get the six pack abs body that you need?

Yes! There are some easy and simple tips that would help you get the six pack abs or stomach that you want. First, please avoid eating while watching the television because your mind and focus will be on the movie and television show that you are watching, you would not be able to watch the amount of food that you are eating....you will keep eating..eating...and eating.

Don't skip breakfast because this is the most important meal of the day. Upon waking up, the metabolism is accelerated and fat starts to burn. You would need enough food to cope to cope up with the day. Calories would burn while you perform your daily jobs. By avoiding a meal, you tend to overeat the next meal especially lunch or dinner. Since you would feel that need to make up for the lost fat.

Incorporate good eating habits to your daily routine. Aside from making sure you eat regularly and not in front of the television, you need to make sure that good fats are incorporated to your diet. Some people shudder in the word fats, well, there are fats that are good for your. Fish oil, flaxseed oil, extra virgin olive oil are the healthy fats.

Water is good for you. The more water you drink, the better. You don’t have to stick just drinking 8 to 10 glasses of water when you can drink more. But we are required to drink that much water everyday to keep hydrated. This would regulate fat burning and body metabolic process.

If drinking milk, the choose skim milk. There are healthier alternatives, all you need to do is make sure that whenever you go to the store to buy groceries, you choose the healthier alternative.

Diet is incomplete if you don’t put some mobility into your routine. So still incorporate exercise routine into your lives. Doing a hundreds of sit-ups a day is not good enough. Think about your whole body and not only about your abdomen. When aiming for six pack abs, cardiovascular exercises are a must. This kind of exercise increase stamina and heart condition, it burn fat in a quick way. Cardiovascular exercises can be done 5 minutes a day, and can increase it to 45 minutes. Aside from cardiovascular exercises you can also do some weight training to get the body that you want.

Not all exercises can be done inside the gym, take your exercise outside. Take a walk, stand straight in a cocktail party, you can even do some exercises during your break time while you are sitting down on your chair.

Aside from proper diet and exercise, getting the minimum seven to eight hours of sleep every night is very important. Sleeping rejuvenates your body. It repairs muscular system by decreasing the stress hormone levels.

And last, you need to be consistent. You may plan or devise your own exercise regimen, but getting your six pack abs just does not stay there. You must be consistent with the plan or regimen you devised. That is why diet or exercise do not work, because we lack consistency in doing things. Six pack abs are easy, as long as you put yourself into it.

Resources :

YouTube - Easy Weight Loss Tips For Six Pack Abs
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Who is Vince DelMonte ?

2009-03-01T20:16:00.000-08:00

Vince DelMonte is the author of Your Six Pack Quest – the #1 online fat loss program on the Internet and No Nonsense Muscle Building – the No. 1 bodybuilding program online.

For the last few years he has been considered the world’s top “Skinny Guy Saviour" and have over 20,000 customers in over 100 different countries.See Success Stories HereTo date, he has an Honours Kinesiology degree from the University of Western Ontario; he is one of the most sought out fitness professionals in my area; a regular contributor to Men’s Fitness Magazine; and on the Advisory Team for Maximum Fitness Magazine.

He also a regular contributor to dozens of online and offline magazines. In 2005, he ventured into the fitness modeling world and won the Canadian Fitness Model Championships.

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Naturally skinny guys need to play by a different set of rules and my mission is to empower and inform each client to reach their true potential.
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