AtoZfitness Article Blog » Vince DelMonte

Is it possible to gain 7-12 lbs of lean mass in 21 days ?

lewis — Fri, 06 Jan 2012 14:08:08 +0000

Just a quick email here for you today about a new muscle-building
program that just came across my desk and it's created by muscle
authorities Vince Del Monte and Lee Hayward, called 21 Day Fast
Mass Building here:

==> http://budurl.com/fastmass

This program is based on CYCLICAL BULKING – a more effective to
gaining muscle mass WITHOUT via shorter bouts of bulking and cutting.

You start the 21 day cycle with a 1 week "diet" phase, followed by a
2 week "mass" phase utilizing hypertrophy-oriented training, which
manipulates your

From ANY point of view, increasing LEAN MUSCLE without gaining fat is the most desirable outcome in terms of body composition.

Increasing muscle will almost always result in improved performance, and quality of life. And with no accompanying increase in fat mass, you will also see significant visual improvement to your physique.

Vince and Lee have done a nice job putting together the structure of the program and the additional resources they include in the
package will definitely add to the usefulness of the program…meal
plans, exercise pictures and descriptions, and the highlight of the system, over SIX HOURS of personalized instruction on HD video.

The promise of the program may sound like a lot of hype, but you CAN certainly achieve extremely FASTER results in body comp when you break bulking and cycling into mini-cycles instead of bulking for 4-6
months (while getting fat) and then cutting for 2-3 months (while
dieting down so hard you lose the muscle you gained!). That's
like 2 steps forward and 2 steps back.

Bottom line: if you're looking for a cleaner and more realistic approach
to gaining QUALITY MUSCLE without the fat, this is definitely a program
worth checking out:

==> http://budurl.com/fastmass

BONUS! And when you order today, you'll also get FIVE (5) exclusive
21-day specialization programs to rotate through the year:

1) Epic Shoulders & Great Guns
2) Freaky Forearms
3) Killer Calves
4) Brick-House Back & Chiseled Chest
5) Progressive Pull Up Program

To buy these programs individually, you're looking at $99 after today
but they are ALL free when you pick up a copy of 21 Day FMB.

PLUS, the program is 1/2 price until Sunday at midnight and then the
New Year Sale comes to an end.

Grab it now:

==> http://budurl.com/fastmass

Sincerely,
Lewis – Owner
www.atozfitness.com
www.articles.atozfitness.com - Fitness Article Blog
www.besmokefreesoon.com – New stop smoking website
www.atoztoptrainers.com – 8 Top trainers reveal all.

If you have any questions, you can contact us by clicking here.

Add 12 lbs of muscle in 21 days here’s how- Free Download

lewis — Mon, 02 Jan 2012 12:29:27 +0000

View new daily fitness post's published on the blog here

www.AtoZfitness.com Your Internet Fitness Resource Site

Interested in starting 2012 with the fastest & easiest route towards packing on pure muscle?

Then check out these two ground-breaking & shocking reports:
The Death of Bulking & The Anabolic Amplifier Effect

==> http://www.atozfitness.com/downloads/death_of_bulking_report.pdf

You'll discover:

=> How it's possible to gain up to 5, 10 and even 15 lbs of LEAN MUSCLE (a.k.a. fat free mass) to shape & sculpt your body.

-> The secret mechanism bodybuilders have been hiding from you for DECADES. It's how they get learner and more muscular every single year. It has nothing to do with drugs or supplements.

-> How to bulk up and cut down at the same time without the unhealthy and unnecessary fat gain.

-> How to guarantee 2012 becomes your breakthrough year.
Get ready to shock your friends and family when you rip your shirt off!

The muscle-building experts who wrote these, Vince Del Monte & Lee Hayward promise this is not hype or inflated claims.

In the past year, over 6,000 regular folk have already put this info to the test, boasting their fastest muscle gains ever.

Simply put: If you want the fastest and leanest muscular gains of your life… these reports were written for YOU.

And the best part… they are 100% free:

==> http://www.atozfitness.com/downloads/death_of_bulking_report.pdf

If you have any questions, you can contact us byy clicking here.

5 Things You Must Know About Treat Days

lewis — Mon, 31 Oct 2011 13:48:58 +0000

5 Things You Must Know About Treat Days

By Vince Del Monte, Author – No Nonsense Muscle Building & Your Six Pack Quest

In continuation with the Holiday Themed articles, I want to introduce my personal insights about cheat days or treat days as I prefer to call them. Not only is it Thanksgiving, Christmas and Easter coming up but it’s also my 31st Birthday on November 26th and I know that will include a few nights out. Incorporating treat days over the holidays can be your secret weapon to burning fat and staying jacked up!

1. Have Treat Days, Not Cheat Days.

What’s the difference? None, except the way each word influences your brain and actions. If I tell you to not thing about the big purple elephant in the room, what do you do? Think about the big purple elephant in the room, even though I told you not to! In my logic, thinking about cheat days will lead you to cheat more than scheduled. I prefer the word treat days because your brain appreciates the award system and understands thetreat meals or treat day must be earned and awarded.

2. Rely On Treat Meals, Not Treat Days

I use treat meals all year round and they serve me well. I don’t use treat days unless I’m doing Joel Marion’s Extreme Fat Loss Diet or some sort of 3-4 day severe depletion diet, which is very rare. If you were to use treat days all year round (you’re probably already doing that if you’re body does not look the way you want), I would be very surprised if you were ripped and muscular.

3. Don’t Worry About The Quality Of Your Treat Meal. Seriously.

The goal of your nutrition plan should be to eat five or six times a day (basic knowledge), which is 35 meals per week. If at least 30 of them (90% compliancy) are perfect, then one (or even two) treat meals aren’t going to hurt. In fact they will reignite your metabolism, will power, motivation and leptin levels to continue burn fat and build muscle.

4. Don’t Feel Guilty About Your Treat Meal

That’s another reason I use the word, treat meal instead of cheat meal. It removes the guilt. As long as you’re eating “clean,” healthy foods the majority of the time, it will probably do you more good than harm. Feel guilty about messing up the 90%, not the 10%. If you’re saving your treat meals for special occasions, for a “job well done” or strategically like my good friend Joel Marion teaches in his Cheat Your Way Thing program, enjoy them to your maximum pleasure.

5. Plan a Huge Muscle Building Workout Before Your Treat Meals

I love the anticipation of a rewarding myself to a huge treat meal after a huge muscle building workout. It makes the day pass faster and motivates me to push the life out of my muscles. I can fantasize about the pizza I’m going to have for an appetizer; the 24 oz steak, sauces and french fries for a main course and chocolate brownie and ice cream I’ll have for dessert. Remember, I’m eating like that only 1 or 2 times out of 35 times a week so don’t freak out.

By training extremely hard before my treat meal, I’m priming my muscles for maximum muscle growth and flipping on the anabolic switch, in turn shutting off the catabolic switch that results in muscle loss.

When you increase your calories and add foods that you’ve been cutting out for an extended period of time (fats and carbs specifically), your metabolism will get a kick start, your muscles will look fuller by replenishing your glycogen levels and your mind will get the single, “Awesome, we’re not starving anymore so I’m going to burn some more fat.” I always look my biggest and firmest after a big treat meal, I love it!

Till next time,
Lewis
Publisher
www.atozfitness.com

5 Rookie Muscle Mistakes + 5 Belly Fat Foods to Avoid

lewis — Wed, 28 Sep 2011 11:56:20 +0000

This super cool video reveals 5 really "rookie" muscle
mistakes and if you want to add mass and get ripped
in record time, the following video is a great first
step in the right direction…

==> http://budurl.com/nononsenseatoz

Get the inside story on the bodybuilding and supplement
industry robbing you of your gains too.

5 Foods You Must AVOID

Buying local, fresh foods from Farmers' markets, organic farms, or from your local grocer can go a long way for your budget and your health. However, not everyone can benefit or wants to shop healthy. Here are the top five foods to avoid or minimize in your diet for a longer, healthier life and a leaner waistline, followed by the top five foods that will give you amazing health benefits.

If you're looking to shed those unwanted pounds then be sure to follow this advice:

>>> 5 Foods You Must AVOID

They also included 5 foods you should eat instead.

5 BIG Muscle Secrets!

lewis — Mon, 26 Sep 2011 15:04:33 +0000

Interested in getting your body super sized in the next
30 days? This creator of this super cool video wants
to share 5 big muscle secrets that helped him gain
20 lbs of rock-solid muscle in the first month…

==>http://budurl.com/nononsenseatoz

The methods contained in this video are the fastest
ways to build muscle without drugs, bogus supplements
and training less than 4 hours a week.

Enjoy!

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

lewis — Mon, 15 Aug 2011 13:51:50 +0000

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

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

Increased Bone Density

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

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

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

Decreased Frequency of Injuries

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

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

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

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

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

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

This is most certainly not the case.

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

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

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

Who’s going to build the bigger house?

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

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

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

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

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

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

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain

Click-here to receive Vince's FREE 10-part information six-pack ab system.

Here are a few more interesting articles written by Vince Delmonte.
1. Treat Day Facts
2. Top Muscle Building Foods
3. Must Know Facts To Build Muscle Fast

Publisher
www.atozfitness.com

5 “Under Utilized” Fat Burning Foods

lewis — Mon, 01 Aug 2011 12:35:37 +0000

Not all calories are created equal.

Consuming certain foods will actually help you burn fat while others can cause you to store fat.

Yes, it’s true that energy management is related to the amount of calories you to do and don’t stick in your pie hole.

But that’s not the whole story.

If weight management was simply a function of calories then it would be true that 2000 calories of Apple Fritter doughnuts would have the safe effect as 2000 calories as oatmeal. Eating 2000 calories of oatmeal a day would provide a full feeling that will provide you long-longstaing energy all day. In comparison, 2000 calories of Apple Fritter doughnuts would result in a spike in your insulin levels, shortly making you craving another fritter and more famished before you had the first one – and more likely to get deposited around your butt and gut.

So how do you pick the best fat burning foods? Easy. Look for foods that are considered thermogenic. Calorie for calorie, certain foods are considered to increase your metabolic rate – that is, they naturally increase energy expenditure – helping you burn body fat rather than storing it.

And when that occurs, your body taps into existing fat stores to meet energy demands, melting off the layer of fat covering up your six pack that you’ve been dying to show off.

Even better, some foods have abilities to surpass their fat-burning effect. Certain choices result in fullness; some require energy to be broken down; and some can some can even release body fat elevating your metabolism.

The science is complicated and not necessary to grasp. You need to understand which foods work to promote fat burning so you can capitalize on the best options and get rid of your unwanted fat.

Here are a few of my favourite fat-burning foods and why they can be so effective:

1. Oatmeal

The breakfast of fat-loss champions! Oatmeal will help you reduce fat levels by providing sustainable energy and keeping you full so you don’t over eat mid morning. It’s full of plenty of fiber to maintain your insulin levels throughout the day.

A key to losing fat is to keep insulin levels lowered because insulin moves fat into storage more easily, especially if you’re not weight training regularly.

YOUR TIP: Start each morning with a bowel of oatmeal (not the sugary packets). Add natural peanut butter, sprinkle some cinnamon and pour a chocolate protein shake on top. Top your breakfast off with 3 scrambled eggs and a black coffee with some Steveia (natural sweetener) inside.

2. Cold Water

Don’t expect this to work miracles but everything has an incremental effect. Studies showed that cold (or iced) water can increase metabolic rate, although most studies kill the excitement reporting a minimal effect on your metabolism. Regardless, keep cold water in your thermogenic food plan and rely on water’s other advantages: It keeps you hydrated, which assists with energy, absorption, being anabolic and is required to burn fat. Staying hydrated can also help you keep your overall calories lower.

YOUR TIP: Drink 1 liter of water between your meals on a empty stomach. Water should be your drink of choice when you dine in or dine out. Drink 1 liter as soon as you wake up, between breakfast and lunch and between lunch and dinner. That will ensure you have at least 3 liters of water a day.

3. Eggs

Studies show that eating 2 eggs for breakfast instead of calories from bagels helped reduced appetite and calorie intake for up to 24 hours. The study showed that those who ate eggs for breakfast instead of bagels lost considerably more fat. Not to mention the muscle-building power of the protein found in eggs because of it’s superior amino acid profile. The fat in the yolk of the egg is the healthiest part and helps with slower digestion and reduces hunger.

YOUR TIP: Eat eggs at least five times a week with up to three eggs per meal. Eliminate muffins, bagels, pastries and any other sugary carbohydrate from your breakfast because they result in insulin spikes and fat storage.

4. Coffee

If you’re a coffee-nazi then you and I won’t get along! Not only does my coffee wake you up in the morning but it wakes up your metabolism. Caffeine also improves brain activity. Another huge benefit is that it increases your performance in the gym and it’s not uncommon to lift more weight and more reps after one cup of coffee before your workout. Coffee is also loaded with antioxidants – chemicals that neutralize harmful free radicals. Caffeine is a central nervous system stimulant so it clearly has a thermogenic effect. Your body will adapt to caffeine intake over time, so it’s more beneficial to a “caffeine virgin.”

YOUR TIP: Cycle your caffeine intake like you do any other supplement. Every one-to-two months, cut your caffeine intake completely for one or two weeks. This will prevent your body from adapting to it’s powerful effects. The goal is to learn how to enjoy a black up of coffee in the morning without milk or sugar. Most people will get a strong fat-burning effect with 200mg, which is about 2 cups. A Grande coffee at Starbucks has 330mg, which will get you really jacked up! When trying to lose fat, always have a cup of black coffee half hour before your workout and you’ll burn more calories overall.

5. Olive Oil

Your body cannot live without certain foods and “good fat” is one of them. That’s because approximately 70% of it Olive oil is one of those “good fat.” Olive oil is rich in monounsaturated fat, a type of fat that has many healthy benefits like preventing heart disease, colon cancer and controlling LDL (bad cholesterol). It’s also loaded with vitamin E and antioxidants. Olive oil can increase the activity of certain chemicals called “uncoupling proteins.” These chemicals effectively “tell” the body to burn excess calories, rather than store it.

YOUR TIP: The easiest way to add olive oil to your diet is to add a tablespoon to your protein shakes or simply mix it one-to-one with a balsamic vinegar, and use it instead of those high-fat, high-carb salad dressing.

Learn The 5 Dirty Little Lies Of The Bodybuilding Mafia & Supplement Cartel & How I Gained 41-Lbs Of Rock-Solid Muscle In Only 24-Weeks…

hey hey shreded Vince

lewis — Thu, 16 Jun 2011 11:33:32 +0000

Want to find out how my good friend Vince Del Monte
became the newest WBFF Pro Fitness Model by stripping
30 pounds of fat in a lightening fast 16 weeks?

>>>Click here to find out how <<<<

FULL BODY LICIOUS hard-copy DVDs ($100 off and free s/h)

lewis — Tue, 17 May 2011 18:12:09 +0000

Two weeks ago, fitness diva Flavia Del Monte released her formula for a flawless
figure and she just let me know that for the next 3 days you can get the HARD COPY version for $100 off and she'll upgrade your order to FREE shipping & handling to anywhere in the world…

http://budurl.com/flaviadvd

The hard copy DVD's include:

Disk 1: The entire 5 Day FULL-BODY-LICIOUS Gym Version (1 hour and 41 minutes total)

Disk 1: Fat Melting HIIT Workouts You've Never Tried (49 minutes total)

Disk 2: The entire 5 Day FULL-BODY-LICIOUS Home Friendly Version (1 hour 51 minutes)

Disk 3: Printable Workout Sheets & Nutrition Bonuses

FULL BODY LICIOUS HARD-COPY DVDs <—- This deal of the year ends in 3 days

For the Home Friendly Version, you just need a resistance band. Dumbbells up to 15 lbs. And a stability ball. Getting a flawless figure in the privacy of your own home couldn't be easier and it could not be anymore affordable for a winning workout like Flav's.

– Lewis

P.S. This is a pretty sweet deal so check out what she's put together for you before the sale is over…

http://budurl.com/flaviadvd <—- Get them shipped to your front door

How to Avoid Over-training to Maximize Muscle Growth

lewis — Fri, 04 Dec 2009 13:18:35 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site
- AtoZfitness Article -

How to Avoid Over-training to Maximize Muscle Growth
By Vince DelMonte
http://vincedelmontedvd.com

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to massive muscle gains.

This couldn't be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.

The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days.

~~~~~~~~~~~~~~~~~

ALMOST SOLD OUT…

~~~~~~~~~~~~~~~~~~

If you want a great resource of 9 DVDs taking you through some of the best training routines possible, my buddy Vince Delmonte is celebrating his 30th birthday, and is having a tremendous deal this week to celebrate:

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This DVD series might even be a great Christmas present to give someone you know that wants to get in top shape.

These are actual physical DVDs you can follow — and check out how comprehensive this series is:

DVD 1: Upside Down Training Program – 4-Week Kick Start Program

DVD 2: The Beginner-Intermediate & Advanced 29-Week Muscle-Shredding Program

DVD 3: The 16-Week 3-Day Metabolic Boost Program & Women’s Fat Loss Program

DVD 4: The 16-Week 4-Day Metabolic Extreme Program

DVD 5/6: The 16-Week 5-Day Metabolic Overdrive Program

DVD 7: The Razor-Sharp Abdominal Cardio, 4-Week Bodyweight Program, & 16-Week Home Gym Program

Disk 8: No-Nonsense Muscle Building & Six Pack Printable PDF’s and Word Documents of Workouts

Disk 9: FREE Bonus DVD — Disk 9 contains the following:

*4-Minute Fat Loss Circuit Day 1 and Day 2

*Female-Only 6-Week Fitness Model Plan

*Male-Only 6-Week Muscle Building Plan

*Lower Abs Workout

*5 Killer Shoulder Exercises For Sculpted Delts

*Truth About Fat Burning Supplements

*Truth About Cardio and Fat Loss

*Truth About Alcohol and Getting A Six-Pack

*Best Fat Burning Exercises Ever

*Hardcore Abdominal Circuit-Ultimate 10-Minute Warm Up

*How To Make A Delicious Protein Smoothie

*Best Core Exercises Ever

*Transformers Soundtrack – motivational track

*Victory Remix – motivational track

http://www.vincedelmontedvd.com

Now for some good news if the DVD Set is a tad out of your budget then take advantage of the ENTIRE birthday package, minus the hardcopy DVD's, for HALF-PRICE.

Here’s how… All you need to do is click the link below, wait a few seconds, exit the page and you’ll be given the option to be taken to a page with this extra-special deal from Vince, just for you.

==> http://vincedelmontedvd.com

Sincerely,,
Lewis, Publisher
Sarah, CPT

www.articles.atozfitness.com
The best fitness articles by the webs greatest writers.

If you have any questions, you can contact me sending an
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Note : We respect your privacy as well as all unsubscription requests are handled immedeatly. We never send to subscribers who click the unsubscribe link below to removed from our lists.

Get Vince Delmonte dvd download version for 1/2 the dvd price.

lewis — Thu, 03 Dec 2009 23:34:45 +0000

www.AtoZfitness.com
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- AtoZfitness Special Announcement -

Get Vince Delmonte dvd download version for 1/2 the dvd price.

Hi ,

I have received a lot of e-mails telling me Vince's package looks great but it is just too expensive at this time.

Well guess what ?

Good News…Get it For HALF…

If the DVD Set is a bit out of your budget than you can get EVERYTHING that the DVD's have but in download version for HALF the price.

All you need to do is click the link below, wait a few seconds, close the page and click the "cancel" button when the alert window pops up and you'll be brought to a page with the half-price deal on it.

This is a KILLER deal for the amount of training info you're going to get.

Here's What You're Getting Until
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No Nonsense Muscle Building (Digital Package)
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http://www.vincedelmontedvd.com <<< Vince's site.

What Vince has done with these DVD's is taken the exact workouts that he gives in his No Nonsense Muscle Building and Six Pack Quest Books and takes you through each and every exercise so you know exactly how to implement and do every element of the program.

Yes, reading exercises in a book is one thing, but watching them is totally another. You may, have many "hmmmmm" moments like, "Is that how I was supposed to be doing that exercise???"

Not only that, there's something extremely motivating about watching someone else kicking butt in the gym. I don't know about you but it actually does make me want to get my own butt into the gym and get a great workout !

Last April these DVD's completely sold out and I just heard that yesterday Vince already sold over 100 copies of the 500 he has available.

Actually, I'm not surprised since he's selling them at an even better deal this time than he did last time. Why I don't know since the complete DVD package is well worth over $700 bucks and he's charging less then 200 bucks.

Vince is so secure in his product giving you amazing results he is backing up your entire purchase with a 60 day full no hassle money back guarantee. So take a look at Vince's site and decide for yourself.

http://www.vincedelmontedvd.com <<< Vince's site follow the instructions above and get it for half price.

Sincerely,
Lewis and Sarah

Best fitness articles from the top known writers on the web.

www.articles.atozfitness.com

AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com

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=======================================================

How To Build Big Biceps

lewis — Wed, 02 Dec 2009 21:22:59 +0000

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How To Build Big Biceps

By Vince DelMonte
http://www.vincedelmontedvd.com

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep! Bulging biceps – every guy wants them. Count me in this group.

The days are far from gone when you walk into the gym and see 9 out of 10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps. Training biceps has become almost an 'obsessive addiction' in the gym. I have seen guys do bicep curls in between sets just so they can 'see' a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club! I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look 'good.'

Someone disagree with me that bicep training has become an unhealthy 'obsessive addiction.' for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away. Why should it? The 'guns' are of a man's most prized possession and one of many women's most desired body parts on a man (of course)!

My question is if 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume to isolating their biceps and using every technique from forced reps, drop sets, and 21's which are 'promised' to be the most effective methods confirmed by pro bodybuilders, why do they still have little to show for their efforts?

Let's examine five of the most common problems with bicep training before I offer a step-by-step program to take your bicep peak to new heights.

Problem #1 with bicep training – More is not always better

If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Even better, why don't you just train them all day? It has been said before, but it obviously needs to be said again: “Less is often more.” Especially if you are not gifted with “muscle-friendly” genes.

Your goal of each weight training workout should be to simply 'out do' your last workout. Once you achieve this with an extra pound or a few extra reps, then it is time to move to the next exercise. Not to Nazi-torture the muscle for another hour.

I have found this a hard concept for many skinny guys to grasp because they are fixated on the instant gratification of making their biceps 'look' big during the workout and not what they look like when they leave the gym, which leads us to our next problem.

Problem #2 with bicep training – Being more obsessed with how they look while you train rather than when you are not training!

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

Problem #3 with bicep training – Not focusing on increasing your overall strength

Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their chest, back and shoulder strength. If you simply focus on increasing the weights on your rows, pull ups and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally.

However, if you are always blasting and 'smoking' your biceps, they will always be fatigued when you train your back muscles and, as you should know, you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

Problem #4 with bicep training – Using the same bicep exercises every time

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise 1: “Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.

Bicep Exercise 2: “Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)

Bicep Exercise 3: To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Problem #5 on biceps – Not enough tension on the muscle

I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. We are intentionally giving your biceps an opportunity to train at their two most “fresh” times – at the start of the week and at the start of the workout.

Focusing on increasing overall strength can still be achieved on the second pullworkout where the biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom and 2 seconds to push the weight up. Focus on adding 5-10 pounds to each of your exercises over the course of the next four weeks while keeping the rep ranges and sets the same. It is not necessary to do more sets or more reps. Focus on increasing more weight under the same set, rep, tempo and rest prescription.

Btw I did get a lot of questions and curiosity about Vince DelMonte's "No Nonsense Muscle Building and Six Pack" DVD's . Many of you want to know…

"Exactly what are these Vince DelMonte's No Nonsense Muscle Building and Six Pack DVD's all about?"

Click the video below to let Vince and Flavia say hello .

Well, if you got a chance to check out Vince's page, the first thing you see is the walking and talking , living proof of what Vince's workouts create…a lean, toned and muscular body. And that's not only for him, that's for his girlfriend as well…so ladies, we are not excluded.

Yes, reading exercises in a book is one thing, but watching them is totally another. You may, have many "hmmmmm" moments like, "Is that how I was supposed to be doing that exercise???"

Last April these DVD's completely sold out and I just heard that yesterday Vince already sold over 100 copies of the 500 he has available.

http://www.vincedelmontedvd.com <<< Vince's site.

Sincerely,
Lewis and Sarah

Best fitness articles from the top known writers on the web.

www.articles.atozfitness.com

AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com

Follow me on Twitter for updates from my blog….
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=======================================================

Cardio Blueprints to BUILD Muscle, Not Lose It

lewis — Tue, 25 Aug 2009 09:00:54 +0000

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Cardio Blueprints to BUILD Muscle, Not Lose It

By Vince Delmonte
http://vincedelmontefitness.atozfitness.com

After I train, this happens every time I’m in the locker room getting ready for a shower.

I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program.

The conversation usually goes like this:

SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up.

SCD #2: Me too but you should do at least 20 minutes of HIIT (high intensity interval training) cardio after your weights to keep the fat low.

SCD #1: But won’t that burn up my muscle? I heard long, slow cardio is better for preserving muscle…

SCD #2: Maybe you should do your cardio on your off days but I’m not sure if that’s good because it might effect your muscle gains too…

Ugh.

Another cardio debate that is making me lose IQ points by being in the same room as these guys.

I will admit, it’s a confusing subject so I’m proving a simple solution today.

Keep Your Cardio Protocol’s Simple

The reason this issue deserves attention is because I’m frustrated with seeing SCD’s who have great bodybuilding potential lose their waist line, get a double chin and get fatter instead of getting more muscular.

It’s a shame to see guys waste away great physiques because of not knowing how to incorporate cardio in conjunction to their weight training routine.

Look, it’s easy to bulk up when you’re not doing cardio. But if you want to gain weight while maintaining muscle definition then you need to sweat a little and stop seeing cardio as an enemy.

You have a few variables to manipulate when designing your cardio plan:

Cardio Protocol #1:
Volume Progression

Just like you increase your sets and reps, you can increase the total time like this. If you’re a skinny guy you won’t need to exceed the volume beyond weeks 4 and if you’re in need of losing 30 pounds or more then keep scaling the volume up to 120 and 150 minutes.

Weeks 1 and 2 — 60 total minutes
(4 x 15 minutes or 3 x 20 minutes or 2 x 30 minutes)

Weeks 3 and 4 — 90 total minutes
(2 x 45 minutes or 3 x 30 minutes or 4 x 22.5 minutes)

Cardio Protocol #2:
Intensity Progression

This is a good one if you can’t afford the time above. Instead of increasing the number of minutes you can increase the average intensity of the same minutes.

You may be really comfortable running on the treadmill at 7.0 mph for 20 minutes three times a week but don’t want to run longer or more often than that so you need to start speeding things up. Here is an example below.

Week 1 — 3 x 20 minutes at level 7

Week 2 — 3 x 20 minutes at level 8

Week 3 — 3 x 20 minutes at level 9

Week 4 — 3 x 20 minutes at level 10

Cardio Protocol #1:
Volume Progression

Weeks 1 and 2 — 60 total minutes
(4 x 15 minutes or 3 x 20 minutes or 2 x 30 minutes)

Weeks 3 and 4 — 90 total minutes
(2 x 45 minutes or 3 x 30 minutes or 4 x 22.5 minutes)

Cardio Protocol #2:
Intensity Progression

This is a good one if you can’t afford the time above. Instead of increasing the number of minutes you can increase the average intensity of the same minutes.

Week 1 — 3 x 20 minutes at level 7

Week 2 — 3 x 20 minutes at level 8

Week 3 — 3 x 20 minutes at level 9

Week 4 — 3 x 20 minutes at level 10

The Big Benefits Of Doing
Cardio While Bulking Up…

1. You’ll increase your appetite to consume more nutrients which in turns leads to muscle growth.

2. Better aerobic activity capacity leads to improving adaptations like increased cell “fat burning” capability (mitochondrial density) and vascularity (capillarization).

3. You’ll know longer look like a skinny dude with a pot belly.

4. Improved insulin sensitivity, allowing for more efficient utilization of dietary carbohydrates in restoring glycogen and stimulation of protein synthesis.

5. You’ll be able to handle great volumes with your weights as your work capacity increases.

6. Reduced delayed onset muscle soreness (DOMS). Probably because you’re improving your nutrition delivery system and clearing out metabolic waste.

The most important question of today
is what cardio protocol are YOU following?

As you can see, there is no doubt you need to do SOME KIND of cardio and that’s why I dedicated a complete chapter in my book, No Nonsense Muscle Building, to providing a variety of cardio combination’s and progressions to ensure you use cardio to build muscle, not lose it.

Click here to build a killer body :
http://vincedelmontefitness.atozfitness.com

I want you to avoid the mistake of bulking up and only looking bigger instead of looking ripped and muscular. I don’t want you to ruin your health, elevate your fat cells and become a ’skinny-fat guy.’

Life is too short to look average,

Vince DelMonte

=============================================
Sarah, CPT
Lewis, Publisher
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AtoZfitness.com Google’s #1 fitness site.
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What should you eat ?

lewis — Wed, 01 Jul 2009 21:08:03 +0000

Yesterday we discussed that you need a nutritional template if you’re truly committed to having the healthiest and most attractive body possible.

A nutritional template just means, a meal plan.

A lot of people make the mistake of thinking they need a SPECIAL PLAN designed to meet their individual needs and that is a MISTAKE, at first.

Eventually you can incorporate some more advanced nutrition techniques but if you’re not flaunting a ripped six-pack, right now, or exuberating all-day energy, you are probably swimming in water too deep.

===================
You’ve Been Lied To
===================

We’ve both been conditioned to believe that you need a nutrition plan different than everyone else. You’re right, partly!

You’ve been told to worry about calories, macronutrient rations and other advanced details in the beginning, which in my opinion is wasted energy.

Focusing on these details is like working on your finishing sprint in the marathon when you’re not even in shape to run 1 mile yet.

The best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

==========
The TRUTH:
==========

At the start, EVERYONE’S nutritional quest should begin at the SAME starting line.

Plainly put: You Need A SIMPLE Nutritional Plan You Can Implement IMMEDIATELY, COMPLETE With The CORRECT, Foundational Nutritional Principles.

That’s why I want you to download Vince DelMonte’s "Done-For-You" Fat Loss Meal Plans available at
–> http://mealplans.atozfitness.com click here

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.

I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

===================================
The Best Part Of Your Own Meal Plan
===================================

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU.

I prefer to say "DESIGNED-For-You!"

Don’t get me wrong, once you get to being a few percent away from "camera-ready" and "contest-ready" shape, you’re going to have to incorporate some more advanced tricks but for now, it’s best you accept the 3-phase meal plans as the best place to start.

Get your complete set of 30 unique 84-day fat loss meal plans TODAY –> http://mealplans.atozfitness.comm – click here

P.S. Hurry! The half-price launch sale ends Friday July 3rd at Midnight PST.

Lewis

Click here to join the thousands of other users who have already PROVEN these plans work –> http://mealplans.atozfitness.com

Interview with Nick Nilsson – Muscle Explosion – 28 Days to Maximum Mass

lewis — Wed, 10 Jun 2009 09:30:51 +0000

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Interview with Nick Nilsson – Muscle Explosion – 28 Days to Maximum Mass

Interview with Nick Nilsson – Muscle Explosion - 28 Days to Maximum Mass
By Vince Delmonte

So today, we’ve got an interview with Nick Nilsson, creator of the training program “Muscle Explosion – 28 Days to Maximum Mass”.

have to say, Nick’s taken a really unique approach to muscle building with this program. Normally, the recommended way to build muscle is a long-term, steady approach. Nick has taken the opposite track…instead of looking at building muscle as a marathon, this program looks at it like a series of short sprints.

I mean, you can see it in the name of the program – 28 Days to Maximum Mass. Now, just to be clear, you won’t go from 120 lb of skin and bones to a 220 lb meat slab in 28 days…but you CAN potentially see gains of 5 to 10 lbs of reasonably lean mass within those 28 days, which is excellent for a mass-building program. Then you repeat the 28 day cycle…

Anyways, I’ll let Nick explain more about it…be sure to check out the special deal we’ve put together just for readers of this blog, too (nobody else is getting this bonus deal!).

Click here for Nick’s special deal for you:

http://www.Muscle-Explosion.com <- click here

Vince: Nick, thanks agreeing to do the interview and thanks for the blog post about Stretch-Pause training…that’s powerful stuff.

Nick: No problem, Vince. Glad I could take the opportunity to make a lot of people really sore…oh, and get results, of course, too

Vince: Good deal…so let’s get right into it. Your Muscle Explosion program is extremely short. I mentioned it in the introduction that’s it’s really only a 4 week cycle. This doesn’t really sound like a lot of time to make meaningful gains in strength and mass.

Nick: Yep, that’s exactly what most people think when they first consider this program! But here’s the thing…when faced with an extraordinary stimulus, your body WILL react strongly. This program is all about creating that extraordinary stimulus and setting the stage nutritionally to maximize the impact of that stimulus.

Let me be clear up front…this is NOT a beginner program…it’s for intermediate to advanced trainers. What it WILL help you do is grow as FAST as a beginner, though.

Vince: Yep, I’ve seen the program and it’s definitely not a starter program. You should have at least 6 months to a year minimum of training under your belt before trying this one. So let’s talk more about the extraordinary stimulus…

Nick: Absolutely…I’ll give you a sneak peek…it involves working the same muscle group with the same exercise FIVE days in a row. And honestly, that’s not even the hard part…I’ll tell you more about that later but basically the goal is to set up an emergency situation in the body where it HAS to respond to survive.

Vince: Sounds just brutal! If you don’t mind, could you give us a quick outline of how the program combines nutrition and training to really set that stage for that emergency-response training? I’ve read through that part of the program and it’s really an eye-opener. You actually start a mass-building program with an extremely STRICT low-calorie diet…not something you see every day. What’s the basis for that?

Nick: Yep, this is pretty much the only mass program I’ve seen that actually makes you go on a strict, low-calorie diet to start with. Once you see WHY, it’ll make total sense.

You see, when you go on a low-calorie (and in the case of this program low-carb, diet, your body reacts by pulling back…it adapts itself to functioning on lower calorie intake, burning bodyfat for energy and eventually slowing the metabolism to conserve fuel. This is what we WANT to happen…we’re actually TRYING to put the body into starvation mode.

Vince: I think I see where this is going…when you come out of that starvation mode, your body gains weight back extremely quickly.

Nick: Exactly! This starvation rebound is EXTREMELY anabolic. Your body is literally clawing to hang on to every scrap of food you put into it. Now, we’re not trying to go too far into starvation mode…we don’t want to slow the metabolism too much or cause any substantial muscle loss, so the diet phase is limited to one week.

I’ve got a few other dietary tricks in the program itself but that’s the basic idea behind starting with a strict diet. We’re nutritionally and metabolically setting up the muscle-building phase of the program.

Vince: Very cool. So when you come off the low-carb, low-calorie diet, what’s the next step?

Nick: THIS is where the emergency-response training is going to come in full-force. You’re coming off the low-calorie phase and your body is ready to pull in the food. So you FEED it big time. And you pump in the creatine and protein to force as much water into your body as possible as well.

And let me tell you, when you’re coming off low-calorie, low-carb eating and you suddenly eat a ton of carbs, load creatine and drink a ton of water, you’re setting for a massive anabolic response.

Now it’s about the training…

Vince: Right and I’ve seen this part…you call it the 5 Day Structural Attack. That just sounds insane, I have to say. Tell us how that works.

Nick: Insane is definitely a good word for it. Over the course of the 5 days, I figure you’ll be doing about 300 sets of the exercise you choose for it. And that’s important…you will be doing only ONE exercise for every set over the next 5 days.

I always recommend people start with either deadlifts or squats (I prefer deadlifts myself) to maximize the anabolic effect of this phase. These big exercises are the ones that’ll have the biggest impact on the body. I routinely see increases of 5 to 10 lbs of bodyweight in this week alone.

Vince: Wow, I’m sure a lot of that is water but from what I’ve seen of the training, I’m sure a lot of that is lean mass as well.

Nick: Quite right – you’ll see a massive influx of water and nutrients during this week. It’s not all lean muscle but a good portion is. And I have to say, the strength gains you’ll get from this week are downright stupid.

In myself, I did a 5 day deadlift cycle and added 60 lbs to weights I was using at the time. Managed to bump my lifetime personal best up by 30 lbs with just that week of training (up to 550 lbs). Just crazy.

Vince: That is a huge increase, man. Has anybody else seen gains like this?

Nick: Actually, it’s pretty much the norm. A few have even gone beyond. I had one guy tell me he bumped his max deadlift up 80 lbs with that one week of training.

Vince: So explain a little more what that week of training is like.

Nick: Basically, the first day is going to seem kind of easy. You’re going take a weight you can do for 6 reps and do a set of 3 reps. Then rest 30 seconds. Then do another set of 3 reps. Then rest 30 seconds. You’ll continue like this until you can’t get 3 reps (don’t push to failure – it’s important to stay away from failure here). Drop the weight 20 lbs then continue in this fashion, doing 3 rep sets.

You’ll do this for 20 minutes on the first day.

Vince: 20 minutes sounds pretty easy.

Nick: Yep, SOUNDS easy…just wait til you try it. Because day 2, you’re going to bump your starting weight up by 10 lbs and do that same routine for 25 minutes. Day 3 is 30 minutes. Day 4 is 35 minutes and Day 5 is 40 minutes.

ALL workouts are done using the same exercise. Your body develops such an incredibly efficient neuromuscular groove on the exercise that you can usually keep increasing the start weight for the first 3 or 4 days! On Day 5, you go back to the same weight you started with on Day 1. You’ll be amazed at how light it feels, even after 5 days of this kind of training.

Not only are working the muscle fibers but you’re going a LOT of practice on the chosen lift. It just becomes totally automatic, which is something missing from low-volume training programs. This neural priming is a big reason for the incredible strength gains – even better than beginners get!

Vince: That definitely sounds like emergency-response training. I can see how the dieting and massive eating really fits with the training. You really have to eat a LOT during that emergency week, too, I’m sure.

Nick: Extremely critical to do so AND to minimize outside activities. This isn’t the week to pick up distance running as a hobby.

Vince: So where does the Stretch-Pause Training come in? You explained that in great detail in the blog post. How do you use it in Muscle Explosion?

Nick: Stretch-Pause Training is what you’ll be doing for the next 2 weeks after the 5 Day Structural Attack. Click here to read that blog post about Stretch-Pause Training – I won’t go into great detail on it here.

Basically, the next 2 weeks are all about recovering from the 5 day attack and stretching the fascia to give your muscles room to grow.

You’ve pretty much overtrained yourself in that 5 day span – now it’s time let your body recovery and pile on the muscle.

Vince: So it’s pretty much a case of bring yourself down using a diet, snap yourself forward by massively feeding yourself and using ridiculous training volume for a week, then “coasting”.

Nick: Yep, if you can call Stretch-Pause coasting…

Vince: Good stuff. I can definitely see how 4 weeks of this could allow you to make a huge leap in progress. This sounds like a great way to bust through a plateau.

Nick: Definitely. The nice thing about it is that it doesn’t require a huge time commitment. If you’ve got 4 weeks, you can do a quick mass-up cycle. I use this program all the time when I want to make a big jump in poundage for a given exercise. I’ve added 40 lbs to my bench press max in a week with this one before.

Vince: Very nice. I want to close this interview out by letting you know that Nick and I have put together a special bonus package to go with his Muscle Explosion program. I have to say, this program is already dirt-cheap ($27) especially considering you also get a full video library of all the exercise techniques in action.

Nick is throwing in a copy of his Hybrid Training book – that one is all about how combine different forms of resistance like free weights, bands and cables to maximize the strength curves of different exercises. It’s really cool stuff…I can promise there’s stuff in this book you’ve NEVER seen before

I’ll be throwing in “2-Inches In 30-Days: The No-Nonsense Workout To Massive Arms”. This arm workout reveals my never before seen workout routine to getting big guns. I won’t guarantee 24-inch pythons but by adding this 20-minute workout only 2 times a week you will get your pipes bursting out of your t-shirts before you know it.

Nick, thank you very much for taking the time for this interview.

Nick: My pleasure!

Vince: I highly recommend going and grabbing a copy of this program right now. This is classic Nick Nilsson stuff here…unique, effective and completely insane!

Here’s the link for the special bonus page – it’s only going to be active for the next 48 hours so be sure to go grab a copy of it right now, even if you don’t plan on using the program right away. Totally worth it.

Muscle Explosion – 28 Days to Maximum Mass

Vince

=========================================
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Ask The Muscle Expert Vince Delmonte

lewis — Tue, 12 May 2009 09:47:24 +0000

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Ask The Muscle Expert Vince Delmonte
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By Vince Delmonte
http://www.atozfitness.com/recommends/nononsense.html

One of my favorite sections of Men’s Health magazine is Jimmy THE BARTENDER which is a question and answer column on women, work and other stuff that “screws up men’s lives.”

I’m going to let Jimmy keep helping you out with women and work.

I’m going to take the next 5-days to answer your muscle and six-pack questions.

Question: What is your secret to staying ripped and muscular all year round?

Vince: The secret is that there is no secret; it’s all abut commitment, discipline, sacrifice and passion. You probably won’t like that answer because it’s all about “sweat equity.” It’s all about being in love with the lifestyle.

You need to fall in love with the natural high of working hard in the gym. Genetics can only take you so far, it’s all about taking the little things seriously.

The little things, those daily routines, is what makes or breaks your physique. You’ve got to want it more than anybody else and be willing to put in the extra mile, especially in terms of your diet.

Question: What is the best meal I can eat in the morning to fuel my muscles?

Vince: This is the first thing that should be on your mind when you wake and this muscle muesli breakfast will do just the job. Mentally, having a meal with natural energy sources is the perfect way to set the tone for your day.

Mix 1 cup of cooked oats to get a slow-release carb and to keep your cholesterol in check. Add 2 cups of fat-free live yogurt to get a combination of carbs and proteins and probiotics. Probiotics help absorb magnesium, calcium and iron which are needed to maintain muscle growth.

Add a handful of mixed nuts which are rich in omega-6 fats and helps regulate digestion ensuring that slow release of energy. Add another handful of pumpkin seeds which can improve blood flow to your muscles during exercise.

Add a small handful of raisins, blueberries ans strawberries for an excellent source of antioxidants and to combat free radicals.

Add some organic honey which is high in zinc plus some cinnamon to taste. Cinnamon helps the cells absorb glucose better keeping energy high and controlling cholesterol.

Another trick is to soak the oatmeal in a cup of juice from an orange overnight in a Tupperware container so that when you wake up, add the extra ingredients and you’re good for the road. Make a second batch for a pre-workout meal and you’re lift like a champ.

Question: The body builders at my gym work each muscle group once a week. Is that enough?

Vince: It depends on your compensation curve. This is the wave like response your body has to any given workout. Lets say on Monday you trained your legs with squats and 3 other leg exercises. For the next 2-3 days you will be weaker from the damage your did to your muscles.

Then the wave comes back up and maybe 4-5 days later you’ll be stronger which means you recovered and experienced the training response. Also known as super compensation.

But lets say you wait a complete seven days before you train your legs again when you recovered after 5-6 days, you may miss the wave and actually become weaker than you were the previous week. The secret is finding how many days it takes to hit the top of the wave before it starts to drop again.

Since you’re more focused on building muscle, you’ll probably get better results using my system of working the major muscle groups 2-3 times a week, using different exercises.

Question: I am started to get bulky, but I want to be lean. Should I start doing higher reps or lighter weights?

Vince: It’s very rare that heavy weights will make you look bulky (ladies, listen up); it’s a heavy fork that is the offender. Your muscles grow on calories so if you’re getting bulky, I would be more interested in assessing your meal plan than training plan. Ladies, that goes for you especially.

Extra body fat is what makes you look bulky so put your efforts into fixing your diet. Your diet should be based around eating high-fiber vegetables and high-protein meals.

In the gym, stick to whatever weight training program you are currently doing. The same program that built the muscle will be the same program that keeps the muscle. The biggest difference would be focusing on doing more work in less time. Start to slowly lower your rest periods to 30-seconds to create a metabolic response to fry the fat. You will not need to go any shorter than that to lean down.

You’ve got muscle training problems - here are more answers.

Question: I have been doing various chest exercise for a while now but I am really struggling to get that line down the middle of my chest to give over all definition to the pecs. Are there any exercises that target that area?

Vince: Yes, and I will share an old school muscle training technique known as Pre-Exhaust training which is when you pre-fatigue a certain body part, in your case the chest, using an isolation or “single -joint” movement first followed by a compound or “multi-joint” movement.

Pre-exhaust training can over train beginners but will force your muscles to work twice as hard on the compound movements that follow to ensure you experience metabolic fatigue before neurological fatigue.

I am in fact experimenting with this old school muscle training technique for an upcoming program I’ll be releasing but here is what you can start adding before all your chest workouts:

Exercise 1: DB Chest Flys 2 sets of 10 with 60 sec rest. Focus on the greatest range of motion and keep your elbows slightly bent. Move the weight slow and controlled.

Exercise 2: Wide Grip Parallel Bar Dips 3 sets of 15 with 30 sec rest. Go as deep as possible and lean forward to take the stress off your triceps and emphasize the “middle line” of your chest.

Continue with the rest of your chest workout. This extra 5 minutes at the start will create a button-popping chest.

Question: I want to continue to build lean muscle whilst dropping body fat. Please help and explain how you achieve both simultaneously.

Vince: And I want to date Jessica Alba and Eva Longoria at the same time! You are better chasing one goal and putting all your effort into it. Chasing two goals at once often leads to frustration and very little change in either direction unless you have tremendous genetics, a complete beginner or using drugs. It is possible but typically happens by chance and most guys who experience a gain in muscle and lost in fat, simultaneously, can’t give you a good answer. Why? They got lucky!

Here’s my recommendation, choose one goal at a time. If you’re goal is to gain lean muscle mass and you happen to lose some fat in the process, consider it a bonus. If you’re goal is lose fat and you happen to gain some muscle in the process, consider it a bonus.

You got to give credit to the bodybuilders for figuring this out. They will spend half the year bulking, half the year cutting. The end result? A completely different physique. I recommend you do the same.

Question: What is your opinion on the whole dextrose/maltose/waxy maize with post workout shake? Is all that sugar necessary or is fruit yogurt and oats sufficient with a scoop of whey protein powder and milk?

Vince: There is no debate that the type of carbohydrate consumed and the time it is consumed post workout can influence your results positively or negatively. Marketers have leveraged this research to sell you the latest new “miracle” carb sources and waxy maize is the latest gimmick to claim more superior to dextrose and maltodextrin. The majority of info on this new “miracle carb” source is downright misinformation and from skewed research. Dextrose remains the fastest absorbing sugar and is dirt cheap, I don’t understand why you would even spend money on waxy maize.

Dextrose hits your blood stream faster than fruit or oatmeal so mixing dextrose with some protein powder is your top choice and may be more anabolic than the other combination’s you mentioned, but will not determine whether you grow or not.

As long as your seizing the “window of opportunity” with a 2:1 ratio of carbs to protein (50 grams of carbs and 25 grams of protein post workout suits the average build), you’ll create a superior anabolic environment rather than missing this window that eventually closes after 1-2 hours.

Leave oatmeal for your post workout meal 1 hour after your post workout shake as it’s a slow-releasing carb. Use high GI carbs like honey, fruit, yogurt, chocolate milk or dextrose as your source of carbs and a whey protein powder as your form of protein. These foods will ensure you create an anti-catabolic environment to build muscle, not lose it.

No Nonsense Muscle Building, the #1 best-selling skinny guy muscle building on the Internet (as ranked by Clickbank.com), is a instantly downloadable 199 page muscle building manual. The same book that is changing the lives of thousands of skinny guys and gals. The book promises to build natural muscle mass in the shortest time possible.
As the title suggests, “No Nonsense” gets right down to it. It is not just another e-book with a bunch of boring pages that you won’t even finish reading. It’s actually the opposite!

It is direct and to the point, but is packed with the most comprehensive system I’ve ever seen! It will empower you with every tool required to short-cut your success to insane muscle gain!

No fluff. No B.S. No hype! It’s designed for one thing and one thing only… to show you the skinny guy the most direct and uncomplicated methods to building more muscle mass and gaining weight. Quickly and easily.

Trust me, no one has worse genetics (for building muscle) than a long-distance runner who ran 80-120 km a week for 10 years...so if you think you have bad genetics – throw that excuse out the window!

Whether you are an aspiring bodybuilder, fitness model, competitive athlete or just want to look good in a bathing suit – this system has been proven to work time and time again!

Now is the time!

http://www.atozfitness.com/recommends/nononsense.html

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google's #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog....
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

FAQ: No-Nonsense DVD Series

lewis — Thu, 23 Apr 2009 11:29:15 +0000

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FAQ: No-Nonsense DVD Series
---------------------------------------------------------------------- |
By Vince DelMonte - Author of No-Nonsense Muscle Building

Your Questions Answered

I’ve been getting swamped with questions about the release of my No-Nonsense DVD Series for the past 2-weeks, but especially in the past 24-hours.

First off, it’s great to hear you and I don’t mind the questions.

In fact, you should write me more often.

Anyway - I know you want answers, and you’ll get them.

I put together a FAQ for you below.

If I didn’t answer your question, please post it below BEFORE FRIDAY AT MIDNIGHT and I will answer it in another FAQ before I fly out Saturday morning.

1. Why Do You Only Have 480 Copies?

The minimum requirement from my fulfillment house was 500. I gave 20 copies away to some of the world’s top fitness guru’s to review in exchange for their help to get the word out about my system. If you hear from anyone other than myself next week it means they liked it and it got the thumbs up.

2. What Happens If you Sell Out?

You’ll be put on a waiting list until my fulfillment house replicates another 500 sets. The price will go up on the second batch when they become available. I will be paying shipping and handling for the first 480 action-takers as well so take advantage, especially if live outside the US.

3. How Many People Are Being Notified About This?

As of a few days ago, we had over 17,000 people on the Early-Bird VIP list.

I’m pretty sure this is going to result in a sell out.

An no, I’m not trying to hype you up here.

It’s either right for you or it isn’t.

But if you’re thinking, “Yeah, I have a good feeling this is exactly my next step to ramping up my physique,” then please be ready when the site goes live on Tuesday April 7th at 12pm EST.

4. Will Your Books Be Available In Hardcopy Too?

No. But between you and me, I’m seeking out a book agent to get it published and into local book stores. I’m aiming for early 2010. Next week, you’ll be able to own the exact system responsible for the photos of me on my website as well as the exact system responsible for the dramatic before and afters of my success stories.

5. How Long Will It Take To See Results?

The answer to that:

IT DEPENDS.

It depends on you, your efforts and so forth.

For me, my stuff took effect on my body immediately. It took me 6-months to gain 41-pounds of muscle using one program. It took me 10-weeks to lose 23-lbs of fat on another program.

But that was me.

According to the dramatic before and after pictures you’ll see on Tuesday, it worked just as fast for some, a tad slower for others and even faster for the majority.

7. What If It Doesn’t Work For Me?

You are more than welcome to return the DVD’s 5-minutes after you order or 55-days after you order. I give you a rock-solid 100% money back guarantee. If for some reason you don’t like my stuff or feel you made a mistake, you’ll be provided my personal email so I can reverse the charges immediately. We’ll give your copy to someone on the waiting list.

8. 12-Hours Of Workouts? Do I Really Need All That?

No. In reality, you’ll probably achieve your goals with just one of the ten programs you get. Each plan ranges anywhere from 4-weeks to 6-months and is laid out in explicit detail and has me charging through the workout with real weights and real effort.

You might fall in love with one of the programs and stick to it forever. You might start with the cutting program and then use the bulking plan. You might start with a 3-day plan then progress to the 5-day. You might want to specialize on your arms or abs for a bit. You might travel and need to train in your hotel room for a stint.

Long story short, I got you covered no matter who you are, where you’re starting, where you’re going and what you want to look like. You just need to decide where to start first.

9. Do I Have To Be In The US To Sign Up?

NO! Currently there are No-Nonsense members all over the world. And the best news is that I’m covering the shipping and handling until Friday April 10th at Midnight EST, to reward the first 480 people who transform their body. It’s something like $30-40 to ship internationally so take advantage.

10. You Still Haven’t Addressed The Price Issue…

I know that has been a popular topic in my Inbox and I can understand why. Thousands of people are ready to sign up but they’re unsure of the investment.

I can say, you’re not going to need $5,000 like you’d pay a trainer to train a few times a week for 6-months.

You’re not going to need $2,500 like you’d pay on a “super high tech” home gym that collects dust…

You’re not going to need $1,000 that you could end up paying for a years worth of garbage supplements…

So PLEASE STOP WORRYING ABOUT THE PRICE!

This will be seriously affordable, if you act fast. I am awarding the first 480 people with a TON of extra value so make sure you’re ready when the doors open Tuesday at noon so that you can also be on the receiving end of some seriously cool things…

They’re called FAST ACTION BONUSES and each one is so valuable that they could be their own fitness product in itself.

Remember, everything next week is VERY LIMITED so if you want a shot at anything, you’re going to need to be ready at 12pm EST on Tuesday April 7th. That’s my only advice to you.

Vince

P.S. As you know, Vince DelMonte sold out of his No-Nonsense DVD Series last Friday night and he just dropped me a line that he has another batch of 500 DVD sets available and has something like 564 people on the waiting list.

I don't know the exact number but the bottom line is that more people want them than he has available.

If you want a shot at this life-changing system, you better make a move today because I wouldn't be surprised if he sells out again this week:

Head on over to this site if you're ready for the most beneficial workouts you've ever done and to build a jaw dropping physique this summer:

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

Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months

lewis — Wed, 22 Apr 2009 09:54:22 +0000

---------------------------------------------------------------------- |
How To Build Muscle Fast: 41 Ways to Gain 41 Pounds Of Rock-Solid Lean Muscle Mass in 6 Months
---------------------------------------------------------------------- |
By Vince DelMonte - Author of No-Nonsense Muscle Building

This article will give you at least 41 tips and ideas for gaining more muscle and getting more ripped than you can imagine.

Muscle building expert Vince DelMonte has helped over 20,000 skinny guys and consults with fitness experts all around the world on the most critical and supporting elements to build muscle mass and to experience consistent muscle growth.

In this article, Vince unmasks his own secrets that he 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. Find out his 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.

To read more about how Vince DelMonte’s natural solution on how to build muscle fast without drugs, supplements and training less hours than before...

Click here to start building lean ripped muscle mass the right way

Click here to learn the secrets of getting ripped chiseled six pack abs

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

check this out … How To Get Ripped During A Recession!

lewis — Thu, 09 Apr 2009 14:37:12 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site

- AtoZfitness Special Article -
How To Get Ripped During A Recession…

I just got some great news via email from muscle and six-pack expert Vince DelMonte via email. His subject line was something like, "Screw the recession and get ripped!"

Until Friday night at midnight, you can now get the body needed to turn every head in the gym… on the streets… and on a hot night out – with the No-Nonsense DVD Series and supporting bonuses with RECESSION PROOF PAYMENT PLANS:

–> http://www.vincedelmontedvd.com

===========================

My Disturbing Phone Call…

===========================

But let me tell you about a quick phone call that disturbed me and ties into the email Vince just sent me…

I just got off the phone today with a friend who was depressed and finding the recession particularly difficult. I myself have have few close friends that are losing their jobs or finding their job at stake…

I started to sympathize until my friend start saying some disturbing things that turned me the wrong way…

"I’ve done my best to plan for the future but the recession has hit me really hard and it seems like my health and physique is suffering now too…"

"WHY?" I almost scream and didn’t let my friend finish because although I love my friend, I hate hearing excuses. I am not the kind of friend to let my friends off the hook easily. I know how important a fit and sexy body is to my friend so I challenged my friend…

I replied firmly, "I agree that the truth is that coping with job loss is very unpleasant BUT that’s NO excuse to let your fitness go downhill."

Silence on the other end.

I continue, "During a recession, your body is the ONE thing YOU CAN control. A recession should not affect your ability to lose body fat, bulk up and get into your best shape ever."

"So what do I do?"

"You need a step-by-step blueprint that you tells you EXACTLY what to eat and how to train so you start seeing visual changes on your body immediately… You need to get motivated and inspired. Check out Vince’s site tonight because he’s giving you the keys to unlocking the door to your sculpted physique buried inside of you."

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

==================================

Back to the email Vince sent me…

==================================

With 60-hours left, Vince only has 144 DVD sets left and wants to give you an EXTRA REASON to let his system work for you and build a near-perfect physique.

Even though you have an opportunity to get THE EXACT SYSTEM Vince used to become a fitness model champion and the the IDENTICAL SYSTEM responsible for the dramatic before and after pictures on his site, we understand the No-Nonsense DVD Series is at a little higher price point.

I know that you’re sitting behind your computer thinking of how badly you want to get started and how much easier and faster it would be to build a world-class body if the initial investment was a little more manageable.

And that’s totally cool so we’re making this as accessible as possible for you. Vince and I really want to get you started so we’re going to do something SPECIAL for you – but ONLY for the last 144 DVD sets on the shelf:

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

So in Vince’s words, "Tell your friends to screw the economy. This is their last chance to go from regular-to-ripped in the next 90-days."

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 Bookk

-> 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

Hey %PERS_NAME% see the highlighted PPS at the bottom for my own bonuses I am throwing in

Heck, if you just applied 1/10th of the info here, you would get the results you’re looking for! As a personal trainer myself, I’ve had personal clients spend up to

The good news it that you don’t need to pay nearly that much but he is raising the price $50.00 tonight so take advantage of this complete muscle-shredding, belly-busting and ab-sharpening system.

Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

To your best body ever,

Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

P.S. So if you want a shot at this life-changing system, you better make a move now because their are only 144 DVD sets left; the price goes up; the supporting bonuses disappear and the s/h will not be covered. There is also a few spots left in Vince’s Get Ripped Club that includes 6-weeks of group phone coaching.

Hurry! Click here for your RECESSION PROOF PAYMENT PLANS

–> http://www.vincedelmontedvd.com

Hurry! This offer might be sold out by now…

PPS.If you should decide to purchase this unbelievable deal through my mailing let me add to your fitness collection. After you purchase fire off a copy of your e-mail receipt to atozsupport@atozfitness.com with a title I WANT MORE and I will send you download links to my complete AtoZfitness Total Body Makeover system with all the included bonuses as well as my Retired All Star Trainer Secrets and all it’s bonuses. This will give you 21 chapters of workouts and dieting tips by some of the biggest internet names including Tom Venuto , Nick Nilsson , Jeff Anderson and many more.

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Vince Delmonte Muscle Building Abs Shredding System now on DVD

lewis — Tue, 07 Apr 2009 09:17:01 +0000

www.AtoZfitness.com
Your Internet Fitness Resource Site

- AtoZfitness Special Announcement -
Vince Delmonte Muscle Building Abs Shredding System now on DVD

It’s a secret that took me over 6 years to wrap my mind around, not to mention execute. It’s a long-lost secret that many people in the supplement, diet and bodybuilding world don’t want you to know.

It’s the same secret that is scamming you out of 90% of your dream physique and 100% of your time and money…

If everyone knew this secret then you would see jaw-dropping physiques at your school or office, on the beach and in the streets and in your gym. If you knew this secret then you would recognize something different in the mirror.

Here is the secret:

The ONLY WAY I know how to build a head-turning, near-perfect physique is through a structured and progressive plan with consistent and focused all-out effort – that FORCES your body to change.

You must give your body a REASON to change.

In all my years as a fitness coach, I have never seen a dramatic body transformation from someone who "works out regularly" or "hopes they will change."

People who approach their goals with "half-hearted" efforts and "wouldn’t mind changing" attitudes will never have the body of their dreams. It’s sad but true.

They are the same people who blames their age and genetics, places their hope in the latest marketing pills and complain about all the contradicting information so don’t do anything.

It’s that guy or gal you see in the gym everyday that looks the exact same as last year… and the year before that. Hopefully it’s not the same person gazing back at you in the mirror…

Make no mistake, when you work out, your body is sleeping and often LAUGHS back at you and says, "That’s your attempt to change me? Nice try. We did this workout last week. I’m going back to sleep…"

Get this:

Your body would prefer to stay weak, soft and average. Our bodies were not meant to be fit, lean and muscular. They were designed for survival. Looking sexy and feeling confident is YOUR goal.

I was talking to no-nonsense fitness author Vince DelMonte about this and he said, "It boggles my mind how people expect to get results with the slow, simple and silly methods they use…." I asked him what me meant and his response seemed pretty hardcore but I have to admit he makes some valid points – especially since it’s regular folk who follow his advice:

"Heck, when was the last time you saw someone treat their first set like it’s their last? When was the last time someone told you they were nervous before a workout? How often do you see people training with a stop watch to keep their workouts honest or treating each rep like their life depends on it? It seems like every person I know who works out looks the exact same as last month… or even last year…"

As you, Vince and I know, rapidly cutting your belly fat, gaining rock-hard muscle and breaking bad habits require a DIFFERENT plan of attack and attitude towards achieving your goals.

That’s the reason I’m emailing you today.

Vince DelMonte just released 480 copies of his No-Nonsense Muscle Building and Six-Pack DVD Series today at 12pm EST. It’s his complete muscle-shredding, belly-busting and ab-sharpening solution to a world class body.

According to over a dozen success stories on his page, his clients only wish they had started sooner and say that the more they follow his blue-print, the more it works.

The DVD’s include the EXACT same system Vince used to gain 41-pounds of muscle in six months and defeat his skinny genetics. He also includes the EXACT program he used to cut 23 pounds of fat in 10-weeks and become a National Fitness Model Champion.

But let me say, after I reviewed Vince’s DVD series, his system is not for everyone. It’s not for wimps, over-analyzers, tire-kickers, know-it-all’s or people expecting an over night miracle.

I know Vince has positioned himself, selfishly, to work with serious and committed people and if you don’t fit the bill, then I would recommend you let someone else have your copy.

The truth is that Vince’s stuff will work extremely effective if you fall into the following categories:

1. You’re angry about your current level of progress.

2. You’re sick and tired of spinning your wheels and looking the way you do in the mirror.

3. You’re fed up with this ridiculous plateau you’ve hit and you know you deserve more for how hard you work.

Sound like you? Click here for your next step:
–> http://www.vincedelmontedvd.com

P.S. I don’t mean to pressure you but Vince only has 480 copies of the DVD’s and he’s giving away free shipping and handling until Friday night at midnight.

Practically every top-notch fitness author, including myself, is announcing his pre-sale this week so I don’t know 100%, but I’m pretty sure the system is going to go fast..

P.P.S. He’s also giving away 5 brand new bonuses for the first 200 people PLUS his entire digital No-Nonsense Muscle Building and Six Pack Programs valued at $735 as a FREE bonus gift for trying out his No-Nonsense DVD Series.

Hurry! This offer might be sold out by now…
–> http://www.vincedelmontedvd.com

Yours in fitness,
Sarah, CPT
Lewis, Publisher
www.articles.atozfitness.com
AtoZfitness.com Google’s #1 fitness site.
www.atozfitness.com
Follow me on Twitter for updates from my blog….
http://www.twitter.com/atozfitness

If you have any questions, you can contact me sending an
e-mail to me at atozsupport@atozfitness.com .

Six Little-Known Muscle Building Tips Part 2

lewis — Fri, 20 Mar 2009 11:29:35 +0000

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Six “Little-Known” Muscle Building Tips Part 2
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By Vince DelMonte
http://www.atozfitness.com/recommends/vincedelmonte.html

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

4. Never Train More Than 2 Days Consecqutively

But the bodybuilding magazines say to split up my program into 5 seperate days... Yes, I am more than familiar. I call these 5 day splits 'drug programs.' They treat your body simply as a 'muscular system' and neglect the other systems such as your central nervous system, hormonal system and immune system. Each of these systems have a unique part in muscle growth. Not to mention that these 'drug programs' only work if coupled with a few thousand dollars a month on drugs.

Just because you trained your chest on Monday does not mean your immune system, or hormonal system or central nervous system has FULLY recovered. What happens when you return to the gyn NOT FULLY recovered? Will you be able to lift more weight?

If you are not able to lift more weight than guess what happens to your level of fitness? It certainly will not go up because you will be depleting your energy reserves further into a deep, dark hole called 'over-training.' If you can not lift more weight or 'out-do' yourself from your previous workout than how do you expect to create any NEW muscle? It is literally impossible. Taking a full rest day every two days will minimize the chance of overtraining and ensure your energy reserves are replenished.

5. Go Home If You Are Not Stronger Than Last Workout

Multiple choice question:

Q. You train your chest on Monday and you averaged 4 sets of 8 with 225 pounds on bench press. This workout would be considered a personal best. Your following chest workout, let's say five days later, you come to the gym with great anticipation to out-do your last workout. To your disappointment you discover that you can barely do 4 sets of 8 with 185 pounds this week. What happened?

A. Your body had not fully compensated from the previous workout and required a longer recovery period.

B. Who cares! You toughed it out and made the most of the workout.

C . Complain to the gym owner that his weight plates are messed up and you want a refund on your gym membership.

If you picked A than say hurray and pat yourself on the back. The rational decision would be to admit the recovery error, assess the factors that could of resulted from not fully recovering (did you take all your supplements, did you sleep enought, did you follow your nutrition plan etc) and plan for success next time. This is the 'trial and error' process.

The emotional and irrational trainee would take option B and slug it out. Consider what is actually happening when you take this approach to your workouts:

1. You will be using weights within your threshold so your muscles will simply laugh back at you because there is no new unaccumstomed stress on your muscles. Remember, your muscles only grow if you give them a reason to.

2. You will be training in the hole and prolong the period of time that it takes to come out of the hole and supercompensate.

3. You will have no new muscle to work with because you have not fully recovered or grown bigger so it will be literally impossible to lift more weight or more reps.

4. You will be using your precious energy reserves, that could be going towards building muscle, instead to fueling an useless workout.

5. You will lose motivation and grow frusturated and confused because of your lack of progress.

This is a very tough and mature training decision one must face. After commencing a workout, if you discover after a few sets that you are on tract for a crappy worout than I would suggest to drop the workout and go home. Plan to come back the next day. If your goals are to simply train to train, than you will probably not follow this rule. However, if your goal is to get huge muscles and pack inches of new muscle onto your frame than this is a critical training decision.

To ensure your trip to the gym does not go in complete vain – have a flexibility session to make use of the time and than try and pick up the cute receptionist phone number on your way out!

6. Find a mentor

What does this have to do with muscle building? Everything – finding a mentor can make all the difference in how much muscle you build! If you plan on becoming successful in the gym than surround yourself with someone who has already walked the path. Would you agree that the quickest way to achieve success is to find someone who has gone before you and done what you want to do – and model them.

So why do millions of fitness enthusiasts wander aimlessly following generic advice in text books, magazines or websites? Although these methods of learning can provide a theoretical perspective, they are absent in accountability, a formal system, time and financial commitment and assessment of performance.

A wise mentor will guide you step-by-step of the way with a formal system that includes a higher level of commitment and accountability on your part. You will be required to fulfill tasks, change habits, meet deadlines and perform at a higher level than you would without a mentor.

The premise of having a mentor is that he has been there and done that. He has walked in your shoes and will give you the appropriate advice in a timely fashion. If you do not perform and follow the advice than you are wasting the mentor's time and he will 'fire' you! If you do perform and follow his advice than you will be successful and build the muscle you deserve in less time!

Seriously consider hiring a fitness coach, a personal trainer or anybody who has done what you wish to do and be prepared to elate the same results!

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

Six Little-Known Muscle Building Tips Part 1 + FREE gifts till Friday.

lewis — Thu, 19 Mar 2009 14:30:45 +0000

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Six “Little-Known” Muscle Building Tips Part 1
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By Vince DelMonte
http://www.atozfitness.com/recommends/vincedelmonte.html

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

1. Body Weight Training

This was once a popular muscle building technique but is very commonly ignored. Why? Perhaps because most body weight training is simply hard and can put a dent in your precious ego! As far as I am concerned, if you can not work with your own body weight than you have no freaken business using external loading such as barbells and dumbbells.

It’s incredible how many attempt to use heavy weights with a microscopic range of motion but can’t do a set of push ups, a squat to the floor or even one chin up. Don’t get me wrong, there is definitely a place for external loading with heavy weights but not until you have the ability to master the following bench marks:

Males should aim for 1 set of 80 push ups, 1 set of 20 chin ups, 1 set of 20 1-leg squats, 1 set of 40 dips and 1 set of 20 pull ups.

Females should aim for 1 set of 40 push ups, 1 set of 5-10 chin ups, 1 set of 10 1-leg squats, 1 set of 10-15 dips and 1 set of 3-5 pull ups.

These standards will ensure a solid foundation of general fitness and muscular endurance and lead to building muscle mass more easily in the following stages of your weight training program.

2. Flip Your Program Upside Down Every 3 Weeks

This is an extremely powerful tip to building muscle mass, not to mention one of the easiest tricks to ensure your body side-steps plateaus forever. Consider that you have been training your chest shoulders and triceps every Monday. In you next phase, three weeks later, you should do the complete opposite. You will train your triceps, shoulders than chest on Friday. This will prevent plateaus because each muscle group will have an opportunity to train completely fresh.

Let's say you are training your back, biceps, forearms and abs on Friday. Than you will train your abs, forearms, biceps, and back on Monday (in the opposite sequence). You will literally switch everything upside down. Again, this will ensure that these muscles receive an opportunity to train first in the week when your body is the most fresh.

You will curse my name when you blow the heck out of the smaller muscles first and than train the larger muscle groups last. Yes, I know this months issue of Bodybuilders Digest said to never train the smaller muscle groups before your larger muscle groups. I have heard it before so stop analyzing, trust me and give it a try. You be the judge and don't be surprised if you see new levels of muscle mass and strength after this one technique.

3. Spend More Time At The Grocery Store

If you are serious about building muscle, accept the fact that you will need to spend more time than you do right now in the grocery store. Have you ever opened the fridge for something to eat and all you found was Aunt Wilma's Thanksgiving turkey leftovers with mold on it? Ever gone into the cub boards and discover only a few leftover bags of potato chips from last weeks Super Bowl party?

To ensure a optimal environment for building muscle and fat loss you must ensure your cub boards and fridge are constantly stocked. This will mean more frequent trips to the grocery store. Chuck the crap that is in your kitchen right now and replace it with good stuff and keep on replacing it. Don't ever let that supply of good food run low.

PS. Don't forget my good friend and fellow fitness author Vince DelMonte is GIVING AWAY two of the most supporting resources that will lead to muscle growth and carving out a ripped six-pack. It's a F.REE opportunity to get better results in the next 2.5 weeks than most people experience in 2.5 months.

This is perhaps one of the most valuable giveaways EVER.

Yes, 100% F.REE stuff!

But there is a catch... it's only available until Friday March 20th at midnight

Each gift you'll find at the below address are retailed at $57 US, but today you can grab them for the best price ever - zero.

Click here for your F.REE gifts:

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

Why is Vince doing this??

On Tuesday April 7th at 12pm EST Vince is releasing his highly-anticipated, high quality No-Nonsense Muscle Building & Six-Pack DVD Series which is the most complete muscle-shredding, belly-busting and ab-sharpening solution and DVD resource to make a huge difference in your physique.

And he wants to mail you a copy to your front door when it comes available.

The problem is that he only replicated 480 kits.

I am not a psychic but a sell out is expected in just hours considering over 800,000 people are being notified about this as you read this.

DATE- Tuesday April 7th at 12pm EST

...there's more.

Vince wanted me to reassure you that there is ZERO pressure to try out his No-Nonsense DVD's when they are ready to be mailed out launch date and you are more than welcome to get INSTANT ACCESS to his two F.REE gifts right now.

... FOLLOW THIS ADVICE ...

#1 - Check out the link below.

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

#2 - Watch the entire Video (It's a tad long but Vince explains everything)

#3 - Enter your name and email to get on the Early Bird VIP list to be notified before the public which means you will be able to buy before the site goes live. You'll also be given INSTANT ACCESS to Upside Down Training and Razor-Sharp Abdominal Cardio Workouts.

So make sure to follow ALL 3 STEPS to ensure you're one of the lucky people to get access to your F.REE gifts plus first shot to try out Vince's No-Nonsense Muscle Building & Six-Pack DVD Series on Tuesday April 7th 12pm EST.

Check it out here:

-->http://www.atozfitness.com/recommends/vince_dvd_series.html

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

P.P.S. This page really is coming down Friday March 20th at Midnight EST. If you don't grab your gifts today, you WILL miss out (not a marketing ploy, just the honest truth). There is NO CATCH at all. Nothing for you to buy so take advantage and start building some head turning muscle and carving your six-pack, compliments of my good friend Vince.

If you have any questions, you can contact me by clicking here.

Do You Know How To Gain Muscle Fast?

lewis — Mon, 16 Mar 2009 09:27:55 +0000

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Do You Know How To Gain Muscle Fast?
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By Vince DelMonte
http://www.atozfitness.com/recommends/nononsense.html

Could you teach me how to gain muscle fast? Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation? Could you help me get ready for my first bodybuilding or fitness model competition? Could you help you look like someone who actually lifts weights? Could you help me build a body that turns heads and demands respect?

As a skinny guy muscle building expert, I get approached these questions daily in my office. Every single hard gainer I consult with wants to know how to gain muscle fast and how to do safely and effectively.

Hard gainers, please listen up! There is hope for you. I am happy to say that learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder. Don't get me wrong, I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

Here is some of the most popular advice I give to the hard gainer when he wishes to gain muscle fast.

1. Never Perform More Than 10 Reps.

If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that a 11th rep is forbidden and trespassing into 'skinny land.'

If you really want to gain muscle fast than get your mind into heavy lifting mode. Every single set and every single exercise. Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. I recommend these workouts with a workout partner so you can eliminate any safetey issues, not slack off and push your limits every inch of the way.

2. Reduce Your Workout Time

Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, reps and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench press with 30 second rest or the guy who can do 4 sets of 185 pound bench press with 90 second rest? The one who can do the same amout of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group

Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group

I question a hard gainers workout intensity if they must do more than 3-5 sets per muscle group. Now if you are using anabolic steroids or have muscle friendly genes than you can safely dismiss this advice. Remember, learning how to gain muscle fast for the hard gainer requires following a new set of rules.

Consider the first 1-2 sets at 85% maximal effort. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. It is only this last all out set that contributes to the greatest muscle growth. Anything over and above this last go till you blow set simply exhausts the muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra reps or 5-10 extra pounds than last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks

One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

So your take home message is to aim for a minimum of 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! I would actually recommend writing down your strength goals for six months from now and than work backwords. If you are currently dead lifting 135 lbs, aim to be deadlifting 270 lbs over the next few months!

Conclusion

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

About the Author:

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

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

1800 Calorie Meal Plan For Ripped 6-Pack Abs

lewis — Wed, 04 Mar 2009 18:21:55 +0000

———————————————————————- |

1800 Calorie Meal Plan For Ripped 6-Pack Abs
By Vince Delmonte for AtoZfitness.com
http://6packquest.atozfitness.com

We previously discussed that your physique is 90% diet, diet, diet. Why does diet have the greatest leverage?

This will explain the famous saying, "You can't out train a bad diet." Even if you train 2-3 hours a day, it's still difficult to have a near-perfect body without a healthy meal plan.

Lets compare the caloric out put and intake of exercise versus nutrition. I'll work on extreme example to emphasize why diet has greater leverage than exercise. In the best case scenario, how many calories could you possibly burn doing 60 minutes of hard core cardio intervals? Lets say you're doing them on hills or stairs too. You might burn 1000 calories. Not bad eh? You can say it took 60 minutes of blood, sweat and tears to burn those precious 1000 calories.

Now watch how you could waste that 60 minute workout with one poor decision… You're driving home and you're craving something sweet. You see Krispy Kreme donughts and grab a chocolate glazed one with sprinkles and within 60 seconds consume the entire treat (without even tasting it) and wipe out those precious 1000 calories you just burned. What a waste…

See the leverage? It takes 60 minutes to burn 1000 calories. It takes 60 seconds to consume 1000 calories. So the importance of respecting and valuing the work you are doing at the gym? Don't underestimate the effort you're putting out. Exercise WORKS. It works especially well when you don't make it compete with a crappy diet.

I have NO IDEA how you could possibly think that you can get ripped and muscular without following a meal plan! As I said yesterday, whether you're trying to gain muscle mass or lose your stubborn love handles, consider both these goals a LOST CAUSE if you're just guessing and attempting to eat healthy.

Stop confusing yourself and listen to me VERY clearly.

You will only get a near-perfect body when you monitor what is going in versus going out with a properly designed healthy meal plan.

Did you get that?

Here are 5 reasons you MUST have a healthy meal plan (or I have to question how serious you are):

1. You know exactly WHAT TIME to eat.

During my contest prep I knew I had to consume a meal at 6am, 9am, 12pm, 3pm and 6pm every day, and the rest of my day was structured around these times – not the other way around. You can ask my friends to confirm that we would be on the phone around 11:45 am and knowing that I needed to consume my meal in 15 minutes I would politely say, 'Hey, I got to go cook my next meal… I'll call you in an hour.'

2. You know exactly what to SHOP for.

While I was at the cottage with my parents last week I had to battle the temptation of cookies lying around, ice cream in the freezer, Frosted Flakes for breakfast, and muffins for snacks. At my home in Hamilton, I don't have those battles or slip-ups because that food is not allowed in my house, period.

3. You know exactly how MUCH to eat.

If my meal plan says 1 slice of bread for breakfast and I have 2 or 3 then at the end of the week when I step on the scale and have not lost my 1-2 pounds of fat I have to admit I didn't follow my plan and it's MY fault.

4. You WILL get all your veggies.

If your meal plan says 1/2 cup of mushrooms, 1 tomato, 1/2 cup of onions and 1 clove of garlic with your eggs in the morning then you can experience how your body recovers quicker, sleeps better and does not get tired at 3pm in the afternoon every day. Experiencing this will be far more powerful than hearing or talking about it.

5. My pre contest diet was 2,600 calories until the last few weeks, so let's say I slipped up and had an extra slice of bread, which is around 150 calories. Now I know that I need to burn an extra 150 calories during my workout, which means an extra 20 minutes of running that night.

Do you see how crazy this can appear? Do you see why you or some of your friends will go through your entire life with a 'decent body' but you will never get your dream physique?

Do you like how hard I am on you today? I just can't stand when people say, 'But I eat healthy…' and can't figure out why they are not changing.

Do you know that you could eat chicken breast and broccoli all day and still get fat if you consume too much of it?

Today I am including another free diet plan. Here is the formula to use to determine if you can follow this one:

Progressive Fat Loss = Your body weight x 12 Aggressive Fat Loss = Your body weight x 11 Contest Prep Fat Loss = Your body weight x 10

1800 Calorie Healthy Meal Plan:

7:00 am Breakfast Meal: 6 Eggs, whole 1 cup Onions 1 1/2 cups Tomatoes 2 tsp Olive or monounsaturated oil 1/2 slice Rye bread

Calories:474

11:00 am Snack Meal (pre or post workout shake):

Portions Preparation Suggestions:

14 grams Protein powder 1/3 Banana 1 tbsp Almonds, slivered Calories:119

2:00 pm Mid Meal Meal:

6 oz Sole 2 cups Beans, green or yellow 3 cups Cauliflower 1 cup Strawberries 4 oz Chicken breast, skinless 1/4 cup Chickpeas 1 cup Cucumber 1 cup Tomatoes 1/2 cup Onions 2 1/3 tsp Olive or monounsaturated oil

Calories: 629

5:00 pm Dinner Meal:

6 oz Bass, freshwater 3/4 cup Kidney beans 2 tsp Olive or monounsaturated oil 1/3 cup Rice Calories: 474

7:00 pm Snack Meal:

1/2 cup Cottage cheese, light/low fat 1/3 cup Fruit cocktail 1 tbsp Almonds, slivered

Calories: 119

Make your life easy and stop guessing and read more about how you can get your own healthy meal plan at http://6packquest.atozfitness.com

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

Sincerely,
Lewis
Publisher – AtoZfitness

If you have any questions, you can contact me by clicking here.

How To Gain Weight – Even If You Are Under Weight

lewis — Thu, 26 Feb 2009 08:00:21 +0000

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How To Gain Weight – Even If You Are Under Weight

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

Here are four 'little known' how-to-action-steps that will force you to GAIN WEIGHT – musle mass that is, even if you are underweight!

Are you sick and tired of people telling you how to gain weight. It probably sounds like this:

“All you have to do is eat, eat and eat some more to gain weight...”

“Weight gain is just a matter of eating...”

“You just gotta overload your metabolism to gain weight fast...”

“You can't build a house without the bricks and mortar for gaining weight...””

Don't throw me to the wolves quite yet. There is certainly truth to these statements and some of these analogies can prove quite powerful, I think I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old reguritated blah, blah blah advice that only tells you what to do and does not reveal real world practical how-to-action-steps.

If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight than you are not alone. I was once skinny and underweight myself...

People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!

It's not totally your fault you are skinny...

In the skinny guys defence, the reality is that you have been cursed with traits like Lamborghini type metabolisms, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks pee me off just as much you!

Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights; I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.

Trust me, no body has worse genetics, for building muscle and gaining weight, than a ex long distance runner who abused his body with 60-80 miles of running a week (for over 10 years)!

Skinny guys must play by a different set of rules.

If you are underweight than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,

“Taking advice from someone who can gain muscle weight easily,

is like taking money advice from somone who inherited a fortune

or is making money illegally.””

You must think outside the box and give up the excuse of being a “hardgainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been lead to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

If you have read this far, I am guessing you are ready to longer resemble a micorphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'undeweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.

Four simple how to gain weight action steps to start growing like a skyscraper!

1. Double it up.

One of the most practical steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal than cook up two. If you are only eating two slices of bread than make it four. If you are eating one handful of nuts than make it two. If you are using only two scoops of protein powder than make it four.

Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up!

2. Live your life around food.

Sure you know that you must eat every 2-3 hours but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! Don't turn off the damn beeper until you start chowing down.

Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body will quality nutrients. I question anybodies commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.

Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!

3. Use BIG eating equipment.

If you want to bulk than you have to eat like Hulk. Do you think Hulk eats out of small plate, or a small bowel or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food most likely close to double of what you are currently eating.

So get BIG eating equipment! Get a BIG cup, get a BIG bowel and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal than a bigger serving on a bigger plate will look small!

4. Never train hungry.

How many times have you waken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and than attempted a weight training workout after work?

I thought this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!

After dropping the 45 pound plate on my foot out of shock they reassured me, they were not hungry. I sometimes screamed back, “Yeah, that’s because your metabolism is in starvation mode and shut right down you skinny pencil neck!”

I understand that training in the morning is the only time for some however I recommend to aim for a minimum of at least three solid meals in your system prior to eating. Or else the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and push it the rest of the way. So why would you take your body through a gruelling training session on a empty stomach?

Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight than I believe you will rise to the challenge and take action! Are you with me?

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About the Author:

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

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

Sincerely,
Lewis & Sarah
Publisher - AtoZfitness Total Body Makeover

If you have any questions, you can contact me by clicking here.

AtoZfitness Article Blog » Vince DelMonte

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