building-up-muscles

GETTING A SIX-PACK THE WRONG WAY

2009-10-14T06:59:00.000-07:00

Getting A Six -Pack The Wrong Way
If I could sculpt one part of my body to perfection for next summer, what would it be? Let me guess - six pack abs! I don't know anybody who does not want to shrink there waistline, lose body fat, eliminate that blasted low back pain and develop a jaw dropping set of rock-hard six-pack. If only my brain had not been poisoned with contaiminated information. http://tinyurl.com/ydhejyl

Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your mind and empty the trash can of garbage you have been fed .
Because of all this hyped up and misguided information - even among so-called 'fitness experts' - you should skeptical of discerning about all abdominal training equipment and programs.
Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. It is so easy for you to get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 m dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!   http://tinyurl.com/ydhejyl

Learning how to get a six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches is a very general exercise and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which negelets adequate muscle fiber recruitment.
Learning how to get a six-pack does not involve starvation diets.
Starvation diets starve the muscle when instead, you should be feeding the muscle. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism. Starve your muscle - great logic!  http://tinyurl.com/ydhejyl

Learning how to get a six-pack does not require fat burning pills.
What did the last weight loss pill you bought do for you? The same thing the next one is going to do - nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptons and not the root cause. Without focusing on the root problems of a flabby mid-section, like nutrition, lifestyle and proper training, you will just end up where you started - farther away from having a six-pack for summer instead of closer.
If just landed on earth from the dark side of the moon today, and were able to avoid these four completely wrong ways to build a six-pac, than you will have an advantage over the rest of the world and be one enormous step closer to taking your shirt off with pride!
Vince Delmonte approved this article on"getting a six-pack the wrong way"A FREE VIDEO WITH 10 COACHING LESSONS AT http://tinyurl.com/ydhejyl

As this is # 30 I hope you have downloaded and printed these very informative articles and make a nice easy reference folder.

49 THINGS THAT TOPPED MY LIST

2009-10-13T07:03:00.000-07:00

49 Things That Topped My List

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

THE TRANSFORMATION PROGRAM FOR THE1+1 SKINNY GUY

2009-10-10T08:37:00.000-07:00

The Transformation Program For The 1+1 Skinny Guy

Almost every year. The New Year comes and every scrawny twerp on the planet swears this is going to be my year to slap on an extra 20 pounds of muscle. But if you didn't pack it on successfully last year, what makes this year any different? Seriously?
Did you spend hours in the gym with zero results? Did you spend the last year blindly following the muscle magazines only to look the same as you do now? Did you spend the year filling your body with mysterious supplements that only make you sick? Did you watch your friends train less than you but get twice as big? Sound familiar doesn't it? I thought it would.
So how can we get a different result? The answer is simple. By doing something differently. Would you agree the best way to get the same thing is to do the same thing? And would you agree that the best way to get a different result is to do something different?
Give me a amen if you have decided that this year is going to be different. Give me a amen-hallelujah if you are prepared to be a different person and prepared to do something different this year. Commit to having your best year, and I'll take care of you, providing you with the best skinny guy transformation program.
My Own Skinny Guy Experience
Trust me, I know. I was a skinny beanpole all through high school and university . I gawked at my room mates how they displayed copious amounts of rock-hard brawn on there frame. I was inspired by the spectacular 'before and after' pictures in bodybuilding magazines. I read every piece of bodybuilding literature I could, got misguided by a slew of personal trainers, experimented with every legal supplement I could purchase, but despite my efforts, my 12 week pictures looked nothing like the supplement advertisements. The cruel scale needle stayed the same like it was cast in stone. Perhaps I was doomed to be skinny for life...
Skinny Guys Must Play By A Different Set Of Rules
As a weight training enthusiast, figuring out the most effective workout routine can become an endless source of confusion and frustration. Every single fitness expert and magazine has a different training theory or training angle which becomes very confusing.
Most skinny guys end up using routines designed and touted by those freaky monsters seen in the hardcore rags who have more than a little chemistry lab going on inside of them. Programs that include hitting the gym more than five times a week, focusing on 1-2 exercises per workout, 12-24 sets per exercise and overemphasizing isolation-type exercises. None of these components of a program helps improve the underlying foundation of a hardgainers success. Training to get bigger and more muscular, that is - your best body ever, must revolve around getting stronger and I mean really, really stronger. Increasing your strength remains the rock-solid foundation for defeating your skinny genetics and getting a head-turning physique for 2008.
Since the vast array of exercise machines came on the market, along with infomercials, instant result programs, and fancy dressed supplement ads, people are no longer willing to spend the time in the gym to build the solid strength foundation that is critical for long-term progress. Since you've read this far, you won't be making that mistake this year!
Six Reasons Skinny Guys Must Focus On The Forgotten Factor: Strength
Strength training is incredibly taxing on the body's central nervous system. Increasing your central nervous system's work capacity through heavy and/or explosive movements; you directly increase the ability of your muscular system to produce increased levels of strength.
Strength training releases more growth hormone and testosterone.
Using greater resistance loads than normal will release a greater abundance of these muscle building hormones necessary to maximize your genetic potential which will result in new muscle growth all over - especially on those lagging body parts!
Strength training creates a platform to achieve more sets and reps.
When you build a stronger foundation, your ability to handle heavier loads in the higher rep ranges will dramatically increase, resulting in some impressive muscular hypertrophy.
Strength training benefits the smaller muscle groups as well. The pure strength movements do not just benefit the larger muscle groups such as the chest, back and legs but the smaller ones as well.
An example:
A skinny guy increases the amount of weight he can do on the bent over row from 135 to 225. The heavier poundages will result in significantly strengthening the assisting movers of the upper arm - brachialis and the brachioradialis - allowing him to curl much more weight on his curling exercises.
Strength training involves the maximal amount of muscle fibers. To defeat your skinny genetics you must use the maximal number of muscle fibers in each set. Do you think lifting weights at 60-80% of your threshold is going to stimulate the maximal amount of muscle fiber? Think of your muscles as lazy. They would prefer to sleep this entire next year. They would prefer to stay small. They have zero interest in growing larger. That is something you want to do. The only reason they will wake up (get bigger) is if they are attacked. If they are exposed to an assault (heavy weight) they have not experienced before. Out of survival, your muscles will grow bigger to prevent the same assault from occurring again.
Strength training does not eat up your precious calories. Unlike the 1-2 hour marathon training sessions that involve 12-24 exercises per body part or workout, strength training is much less demanding calorically. It does not burn up the calories your muscles need to grow because of the longer rests and shorter sets.
Strength training leads to progressive overload.
If you are thinking, "But I don't care how much I can lift. All I care about is not being skinny anymore and building a good physique. I'm not a power lifter or bodybuilder." I would reply that strength training is a fundamental principle of muscle growth because it leads to progressive overload. The only way to make a muscle grow is to subject it to unaccustomed stress. Progressive overload basically implies that when a muscle is subjected to an usual amount of unaccustomed stress and effort, the muscle must respond by getting larger to manage and cope with the new stress. Still Not Convinced That Strength Training Is The Answer To Your Best Body This Year?
How many people do you see with skinny arms that can curl 135 pounds? How many people do you see with no chest who bench press 275 pounds? How many people do you see with massive upper girdles that can dead lift 315 pounds? How many people do you see with chop-stick legs who can squat 400 pounds?I would say - not many. There are many more reasons why strength training will help you defeat your muscle unfriendly genes and get the body you deserve this year but I think you get the point. If ever in doubt, just take a look at the biggest guys in your gym. I bet they are lifting 3-4 more times the weight as you!
The 1 + 1 Skinny Guy Strength ProgramStage 1: 4 x 4 Strength Phase Week 1-3
Monday
Exercise
Work Sets
Speed
Rest
Back Squats
4 x 4
311
2-3 m
Bench Press
4 x 4
311
2-3 m
Bent Over Rows
4 x 4
311
2-3 m
Upright Rows
2 x 20
211
1 m
Calve Raises
2 x 20
211
1 m
Wednesday
Exercise
Work Sets
Speed
Rest
Lunges
4 x 12-15
311
2-3 m
Stiff Leg Deadlifts
4 x 12-15
311
2-3 m
Dips
4 x failure
311
1 m
Chin Ups
4 x failure
311
1 m
Weighted Abdominal Work
3 x 30
211
1 m
Friday
Exercise
Work Sets
Speed
Rest
Deadlifts
4 x 4
311
2-3 m
Military Presses
4 x 4
311
2-3 m
Wide Grip Pull Ups
4 x 4
311
2-3 m
Barbell Shrugs
2 x 20
211
1 m
Calve Raises
2 x 20
211
1 mStage 2 - 5 x 5 Strength Phase Weeks 4-6
Monday
Exercise
Work Sets
Speed
Rest
Back Squats
5 x 5
311
2-3 m
Stiff-Leg Deadlifts
5 x 5
311
2-3 m
Barbell Curls
5 x 5
311
2-3 m
Barbell Shrugs
3 x 30
311
1 m
Calf raises
3 x 30
311
1 m
Tuesday
Exercise
Work Sets
Speed
Rest
Dumbell Bench Presses
5 x 5
311
2-3 m
Barbell Rows
5 x 5
311
2-3 m
Dumbell Shoulder Presses
5 x 5
311
2-3 m
Weighted Abdominal Work
3x 30
211
1 m
Thursday
Exercise
Work Sets
Speed
Rest
Deadlifts
5 x 5
311
2-3 m
Lunges
5 x 5
311
2-3 m
Close Grip Presses
5 x 5
311
2-3 m
Barbell Shrugs
3 x 30
311
1 m
Calve Raises
3 x 30
311
1 m
Thursday
Exercise
Work Sets
Speed
Rest
Incline Bench Presses
5 x 5
311
2-3 m
Seated Row
5 x 5
311
2-3 m
Military Presses
5 x 5
311
2-3 m
Weighted Abdominal Work
3 x 30
211
1 mStage 3 - 6 x 6 Strength Phase Weeks 7-9
Monday
Exercise
Work Sets
Speed
Rest
Back Squats
6 x 6
311
2-3 m
Bench Press
6 x 6
311
2-3 m
Bent Over Rows
6 x 6
311
2-3 m
Upright Rows
3 x 15
311
1 m
Calve Raises
3 x 15
311
1 m
Wednesday
Exercise
Work Sets
Speed
Rest
Lunges
4 x 8-12
311
2-3 m
Stiff Leg Deadlifts
4 x 8-12
311
2-3 m
Dips
4 x failure
311
1 m
Chin Ups
4 x failure
311
1 m
Weighted Abdominal Work
3 x 30
211
1 m
Friday
Exercise
Work Sets
Speed
Rest
Deadlifts
6 x 6
311
2-3 m
Military Presses
6 x 6
311
2-3 m
Wide Grip Pull Ups
6 x 6
311
2-3 m
Barbell Shrugs
3 x 15
211
1 m
Calve Raises
3 x 15
211
1 mStage 4 - 7 x 7 Strength Phase Weeks 9-12
Monday
Exercise
Work Sets
Speed
Rest
Back Squats
7 x 7
311
2-3 m
Stiff-Leg Deadlifts
7 x 7
311
2-3 m
Barbell Curls
7 x 7
311
2-3 m
Barbell Shrugs
3 x 30
311
1 m
Calf raises
3 x 30
311
1 m
Tuesday
Exercise
Work Sets
Speed
Rest
Dumbell Bench Presses
7 x 7
311
2-3 m
Barbell Rows
7 x 7
311
2-3 m
Dumbell Shoulder Presses
7 x 7
311
2-3 m
Weighted Abdominal Work
3 x 30
211
1 m
Thursday
Exercise
Work Sets
Speed
Rest
Deadlifts
7 x 7
311
2-3 m
Lunges
7 x 7
311
2-3 m
Close Grip Presses
7 x 7
311
2-3 m
Barbell Shrugs
3 x 30
311
1 m
Calve Raises
3 x 30
311
1 m
Friday
Exercise
Work Sets
Speed
Rest
Incline Bench Presses
7 x 7
311
2-3 m
Seated Row
7 x 7
311
2-3 m
Military Presses
7 x 7
311
2-3 m
Weighted Abdominal Work
2 x 20
211
1 mWeight Training Program Notes:
You will notice Monday is a Quad Dominant day with Horizontal Pushing (Chest) and Horizontal Pulling (Rows). You will notice that Traps and Calves are opposite movements so have been paired up respectively.
You will notice Friday is a Hip Dominant day with Vertical Pushing (Shoulders) and Vertical Pulling (Lats). You will notice Traps and Calves are opposite movements so have been paired up respectively.
You will notice slight variation on some of the exercise selection. The exercise selection is not as critical as the load and set protocol. Feel free to tweak the exercises based on your personal preference.
For example, if a Trap Bar Deadlift feels better for you than a normal Deadlift - go for it. If you know you will get better results with dumbell's instead of barbells - don't be afraid to follow your instincts and be involved in the training process.
For some, the 6 x 6 phase and 7 x7 phase will be too much volume on muscle groups like biceps and triceps. Feel free to modify these to only 3-5 sets. The goal is to keep the weight the same the entire workout. If your weights start to drop than simply record the number of sets you were able to do and try to beat it next week.
I am guessing 4 x 4 will be your first exposure to heavy lifting. Remember, next phase, you will be focusing on adding one extra rep to the same weight with one extra set hence the 1 + 1 Program. This program is based on increasing the amount of work you are capable of performing over a 12 week period. e.g. Let's say you can do 185 lbs for 4 x 4 in phase one. Next phase, you will be aiming to do 185 pounds for 5 x 5. You might even be able to slip a few extra pounds on the bar, depending on the rate that you super compensate which will be bonus.
For time efficiency, opposing muscle groups like Shoulders and Lats, Chest and Rows and Shrugs and Calves can be super set together. I would not recommend super setting your legs. This is your personal choice though.
The 2 x 20 and 2 x 30 are unique additions I have added from my own personal experience. I have found, generally, that skinny guys responds better to higher rep ranges for the calves and traps.
You will notice that Monday and Friday can be classified as your Heavy days and Wednesday is an opportunity to increase your body weight strength and prevent your metabolic system from de-training. These higher rep exercises will counteract and help balance out the dominance of central nervous system training occurring.
The weighted abdominal work should come from Hanging Leg Raises, Weighted Ball Sit Ups, or Cable Crunches.
You will notice this is a three day program which will be alternated every three weeks with a four day program. I might suggest taking a ? week off at the six week mark if any symptoms of overtraining are suspected. Take at least one week off from the gym at the completion of this 12 week program.
Cardiovascular and Flexibility Training Tips
During phases 1 and 3 while you are doing only three day of weight training per week I would recommend the following:
At least two or three 20-30 minute cardio sessions placed either on your non-workout days on immediately after you weight training workouts.
Use the form of cardio that, in your experience, holds the most muscle on your body. For some, this will mean doing shorter interval cardio sessions. For some, this will mean going for a easy run or swim.
Incorporate the cardio work to enhance your muscle gain goals - not detract. For example, you might benefit from a easy swim workout after a heavy upper body day. You might benefit from a easy bike ride to loosen up from a heavy lower body workout. Use common sense when choosing your cardio activities. For example, don't try out for the soccer team at the same time you are trying to transform your body!
Incorporate your cardio based on your nutrition intake. Remember, your muscles grow on calories so the more cardio you incorporate, the more overall calories you will need to counteract the lost.
Try to stretch at least ? the amount that you lift. Heavy lifting requires long and lengthened muscles to allow full range of motion. Shortened muscles perform weaker and slower and have a higher incidence of injury. If you are weight lifting 4 hours in the week, you should be stretching at least two. This means at least ? hour of stretching before or after you weight training workout. This is my personal recommendation, any less, and your body will screaming for a injury.
Take The Challenge
Give the 1 + 1 Skinny Guy Strength Program a honest effort for the next 12 weeks and commit to making 2008 the year that you defeat your skinny genetics and build a body you can be proud of without spending any more time in the gym than you have to. Believe that you can do it. It can be done and it will!
Vince Delmonte approves this article on "the transformation program for the 1+1 skinny guy"
A FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com/
As this article is#28 i hope you have downloaded and printed these very informative articles and make a nice easy reference file

LEARN IN 4 SIMLPE STEPS HOW TO BUILD MUSCLE

2009-10-07T07:20:00.000-07:00

Learn In 4 Simple Steps How To Build Muscle

Almost everyone is telling you a different way to build muscle? Are you happy with how you look in the mirror? Are you frusturated with your slow progress in the gym? Are you ready to kick these bad habits and learn five simple steps that will teach you how to build muscle safely and effectively?
There is every chance that you are not maximizing one of these four steps. Your problem and solution lies in correcting these essential steps before you have any chance of building a muscular and lean physique.
Get ready to learn how to build muscle in four simple steps, in no time, without any drugs and without bogus supplements.
Step #1
Committ to lifting weights at least three to four times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occuring again. Once you go home, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.
Step #2
Focus on eating at least 5-7x a day with balanced meals from carbohydrates, proteins and fats. If your goal is to build muscle than you should be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacment shakes.
Step #3
You should focus on stretching at least half the amount that you lift weights. One of the biggest mistkakes I see is people training, training and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
Step #4
Avoid supplements that have not been around for longer than 3 years. I learned this phisophy from an Australian strength coach who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help avoid all the marketing hoopla in the latest fitness and bodybuilding magazine. If you follow this rule, to discover only a small handful of supplements still standing. Here are the ones you should not go with out: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.
Vince Delmonte approved this article"learn in 4 simple steps how to build muscle" A FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com/
As this is #27 i hope you have downloaded and printed these very informative articles and make a nice easy reference file

GLUTAMINE-ALL THE FACTS FOR THE SKINNY GUY

2009-10-06T02:46:00.000-07:00

Glutamine-All The Facts For THE Skinny Guy

When was the last time you read an article discrediting the effects of glutamine? Maybe this one will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." No way am here to convince you to never buy another tub of glutamine again, but if you stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.
But I Thought Glutamine Was A "No Brainer" Supplement? Creatine is a 'no brainer' supplement, protein powder is a 'no brainer' supplement, multi vitamins and fish oils are 'no brainer' supplements. Sorry, Glutamine, you did not make the team - despite the fact it gets its own message boards, chat rooms, magazine articles and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. Since I used to be a skinny guy myself, I know how badly you want to build the perfect body - or at least one that gets you more attension and dates with added respect at the gym!
Since I have already wasted thousands of dollars on certain, not all, supplements myself, I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. But this is obvious - nobody makes money disproving the credibility of a hot selling supplement!
So here is where I will make my stand. Glutamine has no muscle-building effects whatsoever. Now before we get too deep, remember that I am not a PH.D student or a research geek. I will pass along the information and let you decide for yourself, and, in the process, do my best to make this fun and interesting.
Glutamine 101
Here is a quick introduction for you skinny guys who have never heard of glutamine. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it all by itself. This does not mean you do not need it - only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. Hence, the theory for supplementing with glutamine if you weight train.
Glutamine Claims
I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street:"...glutamine helps with weight training and prevents muscle soreness...""...you need glutamine to repair your muscles.""...supplemental glutamine can help prevent your body from losing muscle.""...glutamine is not worthless. I train with bodybuilders every day and they recommend it.""Glutamine is the most important supplement for bodybuilders...""It boosts immune function which helps you recover from colds much quicker..""Taking large amounts of glutamine before a workout contributes to huge pumps...""Glutamine assists in situations of trauma which contributes to faster recovery..."What Glutamine Sales Reps Are Afraid Of You Discovering Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength, decreased chance of overtraining and the other claims above, current research today gives no evident benefits for the skinny guy who wants to build muscle - never mind for any weight trainer in general.
Recently I received an article from a fellow colleague, David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).
Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary:
Just because glutamine has been proven to work in clinical stress testting does not mean it equates to exercise stress that you experience after a killer workout. Clinical stress such as severe burns, AIDS and extensive surgery are good reasons to warrant its, use but you simply don't cause enough muscular damage during your workouts to justify its use.
A 2001 study by Candow et al determined that 0.9g of supplemental glutamine/kg/day during weight training resulted in no considerable effect on muscle performance, body composition or muscle breakdown on healthy adults. Since I am just over 200 lbs that is 80 grams of glutamine a day or over $1000 US in glutamine a year! If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking this recommended 5-10 grams per day?
The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of the immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no such impact on immunity. - Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22
Many claim that glutamine helps increase your 'pump' by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. - Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8
It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle), then further supplementation with glutamine is unnecessary.
In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. However, when glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out the window!
So Is Glutamine A Worthless Supplement?
Well, if you stopped reading right now you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. Remember, the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. In the end, you must decide for yourself what you wish to believe.
When Glutamine Is Worth Using
David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder, so here is a chance to see if your glutamine should still be in your budget:
Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.
During a pre-contest training regime that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism.
Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.
During incidences of extreme weather conditions and/or multi day training, there are situations where extreme stress can be counteract with glutamine supplementation. Triathletes and endurance athletes come to my mind.
" Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, irritable bowel syndrome are a few examples.
In Conclusion
At the start I stated that, "Glutamine has no muscle building effects whatsoever." After reviewing this article, you will notice that is not as black and white as that. However, the take home message, especially to you skinny guys, is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Saving your money and putting it towards food if you are motivated to gain muscle weight.
I hope this supplement was a good example of looking at the evidence rather then the hyped-up muscle rags and advice from the 'expert' at your gym. In the end, you are free to believe what you wish, but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.
References
. . . . . . . . . . . . . . . . . . . . . . . . . . . . 1. Barr, David J., CSCS, MSc. Candidate. Glutamine Destroying the Dogma, Part 1 http://www.t-nation.com/readTopic.do?id=461188 Part 2 http://www.t-nation.com/readTopic.do?id=459884 2.Berardi, Dr. John M, Ph.D. Appetite For Construction, JohnBerardi.com 2002 Nov 8 http://www.johnberardi.com/articles/qa/afc/afc_nov082002.htm
Vince Delmonte approves this article on "glutamine-all the facts fir the skinny guy"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
As this is #26 i hope you have downloaded and printed these very informative articles and by doing so make a nice easy reference file

10 TIPS ON NUTRITION FOR THE SKINNY GUYS

2009-10-05T00:36:00.000-07:00

10 Tips On Nutrition For The Skinny Skinny Guys

“Give me a 64-ounce steak, double-baked potato with extra sour cream and an apple pie for dessert. No, not a slice – give me the whole pie, please.”
Having had the opportunity to go out with a bodybuilder for dinner, you would know the kind of order given to the distressed waitress. These high-carbohydrate, high-protein, and high-fat diet meals were the popular method for packing on muscle and climbing the scale. “I'll pack on all the weight I can now, then melt off the fat later,” was the common motto.
Many bodybuilders put much focus into the details of their nutritional strategy. A small food scale, calculator, note pad and pencil are common items found in their kitchen. Some competitive bodybuilders go to the extreme of weighing and measuring everything wherever they go and scribbling numbers into their notepad after every meal.
Not every skinny guy has the same aspirations, desire and determination to live the life of a bodybuilder. Skinny guys will be more successful today if they have a quick and convenient plan to follow that involves minimal measuring and minimal number crunching.
The See Food Diet Is NOT The Answer
One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates. This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout. To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.Metabolic Adaptations The reality is that many skinny guys’ nutritional level does not exceed the See Food Diet, that is, 'see food' and eat it. Not a bad option if you can avoid getting a potbelly in the process. If this is you, then consider yourself blessed with a Lamborghini-style metabolism. Go right ahead and eat whatever is available until you’re ready to audition for Rambo IV.
For the most part, the See Food Diet is typically not the most healthy meal plan since it puts zero restrictions on any food categories and is more a concept to shift a skinny guy’s mind-set than anything else. These days, the majority of readers should know the fallacy of a See Food Diet. Sure, you can eat a super high calorie diet, like the See Food Diet, and add some muscle, but you'll add even more fat. And from personal experience, and I'm sure many of you can personally testify, putting the fat on is much easier than taking it off! Conveniently, bodybuilders now have an “off-season shape” card to flash year-round to excuse themselves of looking like a pregnant powerlifter.
Muscle-Building Nutrition Principles
Mastering the principles of nutrition should be like mastering the principles of training – simple. Master the basics and execute them consistently. Think about the 80/20 rule. 80% of your results will come from 20% of your knowledge. Taking what you already know and putting it into practice consistently is the magic formula. Let's go over the most important nutrition principles you'll need to practice to get your body growing.
Principle #1: Eat Often – Every 2.5 to 3 Hours
Don't expect to pack on quality mass – muscle without body fat – on three square meals a day. This would lead to massive quantities of both protein and carbs at each meal. Your body can only store so many calories per meal, so guess what this results in? Bloating, poor digestion and unwanted body fat.
Your first meal should be consumed within 15-30 minutes of waking up and consumed every 2.5 to 3 hours. Set your stopwatch to beep until you get something in your body. Don't view these meals as burdensome but as opportunities to fuel and grow your muscles. Look at them as growth surges. Think of the next meal as a fuller chest, broader shoulders, bigger arms and rock-hard abs!
And if you miss a meal, visualize a sea of piranhas eating up your muscle tissue like it’s an all-you-can-eat buffet. And those deadly piranhas are eating up your CURRENT muscle that you are not even satisfied with. They are actually making your muscles smaller. No, you will not lose an inch on your arms if you miss one meal, but once you start averaging 3-4 instead of 6-8 meals a day, don’t be upset when people look surprised when you tell them you work out with weights regularly!
So how many meals should you be eating? That’s easy - just divide the time you’re awake by 2 or 3. I would suggest mastering eating every 3 hours before you consider every 2 hours. So if you’re awake 18 hours a day, eat 6 meals.
What if one of those meals falls right before bedtime? Then eat up! Take the opportunity to eat. If we went to the extreme we would eat every 3 hours throughout the night as well. No matter what you have heard on this (never eat after 7 P.M. garbage) ignore it. Trust me!
Also, don’t view these feeding opportunities as ‘snacks.’ This is a wimpy word mentality that should not be in your vocabulary if you are going to build muscle. Do you think Ronnie Coleman says, ‘Hey, I think I’m going to go eat a snack?’ Every 3 hours you should be eating decent size meals that will make your body better.
Principle #2: Eat A Variety Of Foods
It's so easy to get into a robotic state of nutrition where we eat the exact same foods every day, ingesting the same breakfast, lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. It is easier to choose convenience over variety.
Just like our training that we rotate around to prevent boredom, you should rotate your food selection. Normally, you will eat whatever is in your house, so the best strategy to eating a healthy variety is to shop for different foods each week. This will balance out your diet and help you measure the response to a variety of foods. Don’t go for the boring and easy route.
Principle #3: Eat Enough Calories
Building muscle is an eating game because your muscles grow on calories. Not eating enough calories is like an attempt to buy a $50,000 car with only $25,000 in the bank. It's not going to happen. If you are not gaining at least 1-2 pounds per week, then add some extra carbohydrates and proteins to your breakfast, pre-workout meal or post-workout meal.
THERE IS NO WAY AROUND THIS STEP. Even if you have the perfect training routine, you will never grow unless you provide your body with the proper amount of nutrients. It’s like saying you want to build a house but you do not have enough bricks, cement and wood. It will be impossible to build that house. It’s like saying you want to race a car as fast as possible but you don’t have any gasoline or oil. It’s downright impossible.
If you wish to ensure that your muscles have enough fuel to support your workouts, lift heavy weights for high reps, recover from workout to workout and, let’s not forget, GROW NEW MUSCLE, then you have to keep track of what you are eating every day. There is no way around it. This is the reason why skinny guys never gain weight or why anybody for that matter will not make quality gains that they so desperately strive for.
Keeping track of what you eat is a lot easier than it sounds – it’s probably why most people avoid it, because they perceive it to be difficult.
Sure, you’re going to have to take some extra time to read containers and labels, but if this method will promise another 20 pounds in a few months from now, is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations, and since you are eating from the majority of the same foods, your ‘memory food bank’ will expand quickly.
Principle #4: Eat 40-60 Grams Of Protein Per Meal
Building muscle is not on your body’s 'to do' list – simple survival is. Not getting enough protein for your internal organs results in your body robbing it from your muscle tissue. Your body cannibalizes itself for the amino acids it needs! This is the polar opposite of what skinny guys want.
Proteins should make up at least 35% of your overall caloric intake. This translates to 40-60 grams of protein per meal for males less then 200 lbs and will be enough to maintain your appetite, increase your muscle mass, accelerate recovery and keep body fat levels low. Hit this level and you’re doing well.
It is better to get your protein from whole, complete, and lean protein. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. You need protein to maximally turbo-charge your metabolism, improve your muscle mass and accelerate recovery.
Aim for lean meats such as ground beef, chicken, turkey, etc. Aim for fish such as salmon, tuna, orange roughy, etc. Aim for Omega 3 eggs and pasteurized egg whites. Aim for dairy from cottage cheese, yogurt and partly skimmed cheeses. And if you have to resort to supplement shakes, go for whey, casein or milk protein blends.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you’re carrying a bear on your back throughout your workouts. Your body’s gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body’s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts.
Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
Principle #6: Eat 20-30 Grams Of Fat Per Meal
About 30% of your diet should consist of fat - this number should remain pretty consistent for everyone. And as a skinny guy or anybody who wants to maximize muscle growth, then eating 30% of your intake from fat is critical for boosting testosterone levels. However, the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. If you achieve 1/3 in each of these, then you will optimize your health and muscle gains. No way is this as complicated as it looks.
Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is, your job is to simply include more olive oil and fish oil into your diet. This is something that can be recommended for every man and women and has no potential side effects. Again, don’t worry; the meal plans included have got you covered.
The only fats you MUST avoid at all costs - for so many reasons - are trans fats.
Trans fatty acids, also known as trans fat, is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. It is found in many other foods besides margarine and shortening, including fried foods like French fries and fried chicken, doughnuts, cookies, pastries and crackers. In the United States, typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids. Doughnuts have about 35 percent to 40 percent trans fatty acids.
To determine the amount of trans fat in a food you must know what to look for on the food labels. Whenever you see shortening, hydrogenated or partially hydrogenated oil higher up on the list of the ingredients, the more trans fat.
Principle #7: Eat Vegetables With Every Meal
How are vegetables supposed to promote muscle gain? Your mom was right when she told you to eat up all your vegetables if you wanted to grow big and strong. Finally, the ‘muscle-nerds’ are catching up. Not only are vegetables loaded with vitamins and minerals but they also contain important plant chemicals called phytochemicals that are essential for optimal physiological functioning.
The most neglected benefit of eating vegetables is their role in recovery. Sure, you need calories to grow, but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training, and they will accelerate recovery by healing damaged muscle cells.
Most people are unaware that proteins and grains create high levels of acid loads to the blood, and if this is not balanced out with alkaline rich vegetables and fruits, then too much acid can result in a loss of bone strength and muscle mass. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood.
The best way to get your vegetables is to cut them all up at the start of the week. This will make life easier and make them more accessible. Aim for at least 2 servings, which is the equivalent of 1-2 cups per meal. Yes, every 2-3 hours you must be eating veggies.

Principle #8: Eat Your Biggest Meal At Breakfast, Pre-Workout and Post-Workout

No matter what anyone says, I believe this is the safest and most effective way to
maximize your muscle:fat gain ratio when bulking. In this article we will not discuss the topic of nutrient timing.
Shortly we will discuss the benefits of packing the bulk of your calories around the most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown, not to mention enough calories to support muscle growth. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.
Principle #9: Plan Ahead
This principle could easily be number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. I bet if you did not change anything about what you are currently eating but ensured food was there when it was time to eat, you would experience a growth surge.
I strongly agree with the famous cliché that states, ‘Failing to plan is planning to fail.’ It is so true. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers. This might mean waking up half an hour early so that you can cook all your meals for the day. This might require you to carry a lunch bag wherever you go. This might mean packing a few shaker bottles if you know you will be on the road most of the day. Bottom line - be prepared.

Principle #10: Eat Whole Foods 60% Of The Time and Liquid Meals 40% Of The Time

I often have my clients use as few supplements as possible for the first few months of training. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan, proper training and sleep. It’s a very eye-opening experience when they see almost immediate changes in body composition, health and energy levels.
Your food intake should come from high quality food at least 60 % of the time, which means at least 4 of the 6 meals you are eating.
This will ensure more vitamins, minerals, antioxidants and fiber that supplements and pills lack. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. Power shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. Aim to use these at least 2 out of your 4 real meals a day and never more than three power shakes unless your life is extremely hectic and unmanageable.
Conclusion
Dedicate the next 12 weeks to putting these muscle building nutrition principles into action. Building muscle is really quite simple and exciting because you get to indulge in large quantities of food, try new recipes and become a master chef since you'll be spending more time in the kitchen. Taking these principles and applying them consistently over time and making them a part of your lifestyle is the secret.Vince Delmonte approves this article on "10 tips on nutrition for the skinny guys" FOR A FREE VIDEO WITH 10 COACHING TIPS VISIT http://building-up-muscles.com/

GAINING WEIGHT THE SKINNY GUY'S WAY

2009-10-03T05:31:00.000-07:00

Gaining Weight The Skinny Guy's Way

Have you ever given it a thought on how to gain weight fast? If the title of this article caught your attention, there is a good chance you are sick and tired of not seeing the weight on the scale budge. Most likely you just got home from the Mandarin buffet and still can't budge the scale. You could live on McDonald's and Pizza Delight and your Ferrari style metabolism would simply burn it off. In a world that is obsessed with losing weight – you are interested in gaining weight!
Are You Sick and Tired Of People Telling You How To Gain Weight?
It probably sounds like this:
“All you have to do is eat, eat, and eat some more to gain weight...”
“Weight gain is just a matter of eating...”
“You just gotta overload your metabolism to gain weight fast...”
“You can't build a house without the bricks and mortar for gaining weight...”
Don't throw me to the wolves just yet.
There is certainly truth to these statements and some of these analogies can prove quite powerful. I'm even guilty of preaching a few! But the problem with this advice is that it's usually followed up with the same old regurgitated blah, blah, blah advice that only tells you what to do and does not reveal real-world, practical how-to action-steps.
If you are someone who has struggled their entire life, trying to pack on extra muscle mass and still consider yourself underweight, then you are not alone. I was once skinny and underweight myself...
People, predispositioned to skinniness, are commonly referred to as “hard gainers.” This is the cool way to label your scrawny frame despite the fact that your body turns into a Number 2 pencil when you wear yellow!
It's Not Totally Your Fault You’re Skinny
In the skinny guy’s defense, the reality is that you have been cursed with traits like Lamborghini-type metabolism, giraffe like limbs, and the strength of a senior citizen. You have to fight with every bone in your body to do something about your small frame and to keep up to your male buddies who seem to grow muscle just by sneezing – those muscle freaks piss me off just as much you!
Even though you might think your genetic deficiencies have sentenced you to a life of frailty and surprised looks when you tell others you lift weights, I am living proof that hard gainers with very ‘muscle-unfriendly genes’ can fight back against their genetics and gain muscle weight. I defeated my skinny genetics just after college and I am about to show you four tips that helped me climb from a 149 pound weakling to a rock hard 190 pounds in six months.
Trust me, no body has worse genetics for building muscle and gaining weight than an ex-long distance runner who abused his body with 60-80 miles of running a week (for over 10 years).
Skinny Guys Must Play By A Different Set Of Rules
If you are underweight, than your first step to gaining weight is to understand that you must play by a different set up rules. I have said this before and will say it again,
“Taking advice from someone who can gain muscle weight easilyis like taking money advice from someone who inherited a fortune or is making money illegally.”
You must think outside the box and give up the excuse of being a “hard gainer.” It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!
If you have read this far, I am guessing you are ready to longer resemble a microphone stand! You are prepared to overload your metabolism for muscle growth, to ensure you are never referred to as 'underweight' or 'skinny' ever again. Start following these simple steps and don't be surprised if you gain an extra ten pounds of muscle weight in the next four weeks.
Simple How To Gain Weight Action Steps To Start Growing Like A Skyscraper!
1. Double It Up
One of the most practical and easy steps you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. If you are using only two scoops of protein powder, then make it four.
Most likely you are only a few dozen meals short of filling out your underdeveloped body parts and attracting the attention of that sexy girl at your gym. I assume you are already in the kitchen and have the food out. So would you agree, you really have no good excuse not to shovel down a greater percentage of calories by doubling it up?
2. Live Your Life Around Food
Sure, you know that you must eat every 2-3 hours, but how well do you execute? Set your clock on a countdown timer to go off every 2 and ½ hours so that you reinforce the habit of eating literally not a second late for each meal! No way do you turn off the damn beeper until you start chowing down.
Ensure you are eating your first meal within 15-30 minutes of waking up - absolutely no later. This first meal of the day should always consist of REAL food to flood your body with quality nutrients. I would question anybody’s commitment to gaining weight if they are too lazy to wake up 15 minutes earlier to eat a real meal.
Lastly, don’t be surprised if you are not gaining weight if you do not find yourself spending more time preparing food, more time eating food and more time cleaning your kitchen. You should notice you are spending more time in the grocery store and you should also notice a larger grocery bill each week!
3. Use BIG Eating Equipment
If you want to bulk, then you have to eat like Hulk. Do you think Hulk eats out of a small plate, or a small bowel, or a small cup? If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
So get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than “under eaters.” If you struggle to complete a meal, then a bigger serving on a bigger plate will look small!
4. Never Train Hungry
How many times have you woken up, whipped up a protein shake and than headed off to the gym? Or maybe you had a long afternoon and missed a few meals and then attempted a weight training workout after work?
We would think this was common sense to avoid, until a few of my skinny clients confessed that they were showing up for their workouts having only eaten a piece of fruit and some crackers within the entire day!
After dropping the 45-pound plate on my foot out of shock, they reassured me: they were not hungry. I sometimes screamed back, “Yeah, that's because your metabolism is in starvation mode and shut right down, you skinny pencil neck!”
I understand that training in the morning is the only time for some, however, I recommend to aim for a minimum of at least three solid meals in your system prior to training. Or eat the biggest meal of your day immediately after your AM workout. Would you take your car out on a long trip with a half empty fuel tank? Not unless you wanted the car to die and you push it the rest of the way. So why would you take your body through a grueling training session on an empty stomach?
5. Eat Nutrient Dense Foods
Focus on caloric-rich foods that are loaded with nutrients. Avoid foods with empty calories, which means there is little or no nutrient value in the calories you are eating. Why would you consume a 500-calorie plus meal that is loaded with fat and sugar which does nothing but make you feel sluggish and soft? Instead, eat a high caloric meal loaded with slow releasing carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best choices:
Carbohydrates – Oatmeal, rice, breads, yams beans, potatoes, fruits and veggies.
Proteins – Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon.
Fats – Olive oil, flax oil, avocados, nuts and peanut butter.
Extras (high calorie cheat food) – Ice cream, raisins, dried fruit and trail mix.
6. Drink A Carb And Protein Drink While You Workout
How hard is to sip on a calorie-rich drink during your weight training sessions? Simply mix up a 2:1 ratio of carbohydrate to protein with one liter of water and you instantly have a few extra hundred calories per day. Now have an extra workout drink before your workout and extra workout drink after your workout and that's easily an extra one pound per week. Only use this technique if you are weight training at a very high intensity.
7. Live the motto, “Never Stop Eating”
Did I hear you say, “But I'll throw up if I eat all day?” Maybe... Is it necessary? Of course not. But this is a part of pushing your body’s threshold. Don't worry, you will get used to it and your body will require more food as you gain more muscle on your body and your metabolism increases. Just think that if you are not eating, then you are not growing, and if you are not growing then you are staying the same. Is that what you want?
Conclusion
There you have it and as I promised, learning how to gain weight fast is quite simple. Executing is a whole different story. It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve!
Here is my promise to you. You have the ability to gain at least another ten pounds of solid weight in the next four weeks by simply applying the advice above. If you are truly committed to your goals of gaining muscle weight and no longer being known as underweight, then I believe you will rise to the challenge and take action! Are you with me?Vince Delmonte approves this article on"gaining weight the skinny guy's way"I HAVE A FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com/

GUIDE TO GETTING A SIX- PAC FOR SKINNY GUY'S/GAL'S

2009-10-01T23:44:00.001-07:00

Guide To Getting A Six-Pac For Skinny Guy's/Gal's

The title of this article makes me laugh, look at it? Since when did skinny guys have a hard time getting a six-pack? Are not all skinny guys like 2.1% body fat and less than 150 pounds soaking wet? Why in the world would a skinny guy need an article on how to get a six-pack? Isn't that why skinny guys are afraid to bulk up – they are paranoid about losing their treasured abdominals? Having asked the same thing until this question almost earned it's own email account!
The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of, “I should be able to 'see' my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt, on he has zero abdominal definition! To me, that would be salt on an open wound.
Abdominals Are A Muscle, Too!
You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals.
Your abdominals are a muscle group that requires the same formula and attention and are no different. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack. To get thick, dense abs – those that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack!
Prioritize By Sequence
If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles groups will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the ones done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout...”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first...”. That is pure BS. This just supports the notion that many people who work out don't ever question what they hear or do. They want to be spoon fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you are recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose
Frequency
Intensity
Volume
Reps
Injury Prevention
5-7x a week
Low
1-4 sets
20-30
Hypertrophy
4x a week
High
6-12 sets
8-12
Maintenance
2-3x a week
Medium
3-6 sets
10-20
If building a sexy six-pack is on your 'to do' list , then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Divide Your Abdominals Into Two Separate Workouts
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)• Hip Flexion (lower abs)• Rotation (obliques)• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic 'The Strongest Shall Survive' wrote that the abdominals “...can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree...”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A
B
C
D
Trunk Flexion
Rotation
Trunk Flexion
Rotation
Hip Flexion
Lateral Flexion
Hip Flexion
Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use A Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
Lying Hip Raise
Incline Hip Raise
Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
Swiss Ball Crunch
Weighted Swiss Ball CruncH
Weighted Cable Crunches
The Top 3 Rotation Exercises:
Russian Twist
Weighted Russian Twist
Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
Lateral Flexion on back extension machine
Lateral Flexion with medicine ball over head
Lateral Flexion with medicine ball and twist
Each of these exercises progresses from basic to intermediate to advanced. I suggest you master the first exercise of each before commencing to the next. Conclusion
You now have all the tools and resources you require to start building a set of eye-popping abdominals. Customize your own abdominal workout and post it in the Article Comments Forum for others to compare and learn from.
Vince Delmonte appoved this article on "guide to getting a six-pac for guy's/gal's"I HAVE A FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com/

THE ABDOMINAL RAZOR SHARP WORKOUT

2009-10-01T03:28:00.000-07:00

The Abdominal Razor Sharp Workout

If you could sculpt one body part to perfection for next summer, what would it be? Let me guess – six pack abs! I don't know anybody who's wish is to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six-pack abs. Building eye-popping abdominals is not the hardest thing to achieve in the world but it's definitely not the easiest either.
Before you can start learning how to get six-pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage and look at your diet.
Because of all this hyped-up and misguided information – even among so-called 'fitness experts' – you should be skeptical of all abdominal training equimpment and programs. Let's first eliminate the top four ways not to get a six-pack:
Learning how to get a six-pack does not require expensive workout equipment promoted through obnoxious infomercials. You can't flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these 'ab workout' gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!
Aquiring your six-pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.
Learning how to get a six-pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding them instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That's right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle - great logic!
Learning how to get a six-pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to 'burn fat' is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause.
Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.
Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack. The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I'm sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.Abdominals Are A Muscle, Too! You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?
The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and no different from other muscle groups. For some reason many consider abdominals to be a 'special' body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a 'secret code' to crack.
To get thick, dense abs – the ones that 'pop' out - you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the 'man' or 'gal' at your gym with a ripped and muscular six-pack. Then I will provide a sample program!
Prioritize By Sequence If your abs are your worse body part, then why do you keep training them last, at the end of your workout? Which muscles group will receive the highest priority when you train? The ones done at the start of your workout or the ones done at the end of the workout? Of course, the exercises done at the start of the workout while you have the most energy and focus. If abdominals are the muscle group you wish to prioritize, then don't be afraid to disagree with the 'experts' who say “Never train your abdominals first because you'll weaken your core muscles for the rest of your workout…”. I completely disagree with this and often reply, “Show me the evidence.” The typical response is “Nobody does abdominals first…”. That is pure BS. This just supports the notion that many people who work out don't ever question what they are hear or do.
They want to be spoon-fed answers and follow the trends of others without thinking for themselves. I ALWAYS train abdominals first in a workout if they need the highest attention.
Prioritize By Frequency
What's going to receive better results? A muscle group that is trained one time a week or two times a week (assuming you recovered prior to the second workout commencing)? Of course, the muscle that is trained 2x a week. The more stimulus on a muscle, the more growth. That is why professional athletes are professional athletes. They have conditioned their bodies to such a high amount of stress that they are able to train more frequently.
How often you train your abdominals is based on the inverse relationship of intensity and volume. The harder you train your abs, the more rest they need. The less intense you train your abs, the more frequently you can train them! If your goal is rehab or injury prevention, then you will be able to train them often with more frequent and lower loads. If your goal is to make your abs more muscular and dense, then a higher load and less frequency would be ideal. If your goal is maintenance, then a medium load and frequency would be ideal. Refer to this table:
Purpose
Frequency
Intensity
Volume
Reps
Endurance/Conditioning
5-7x a week
Moderate
1-4 sets
50-100
Hypertrophy
4x a week
High
6-12 sets
8-12
If building a sexy six-pack is on your 'to do' list for the new year, then start training abdominals 2-4x a week. I will teach you in a moment how to split your abdominals up into two different days based on movement.
Your Genetics and Abdominals
Right now some of you can see a perfectly set of staggered abs that are wide and thick and separated by a line down the middle. Some of you have the classic four-pack which is four big abs with a smooth lower section. Some of you have tiny cubicle boxes sitting high on your abdominal wall. Some of you have the picture perfect eight-pack that makes people's jaws drop.
Like every muscle group, all you can do is train them as heavy and hard as possible and hope your genetics take care of the rest. You can't change the shape or alignment or separation of your abs. You can't move them around and place them where you want them. Your genetics will affect to which degree they “pop” out and to which degree they stay smoother or flatter.
The good news is that abdominals are abdominals and when your body fat levels are around 5-7% you are guaranteed to impress people, including yourself, with a set of hot-looking abs. Even though genetics play a huge role in how they look, it's important to know how you train them to make them look their best.
Divide Your Abdominals into Two Separate Workouts for Best Results
To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
• Truck Flexion (upper abs)• Hip Flexion (lower abs)• Rotation (obliques)• Lateral Flexion (obliques)
The majority of books and articles you have read revolve the bulk of the ab exercises around the trunk flexion that is better known as 'upper ab' exercises. A full sit up is a perfect example of this.
Bill Starr in his 1976 classic ‘The Strongest Shall Survive’ wrote that the abdominals “…can be strengthened in a wide variety of ways. Sit-ups of all types, leg raises, truck rotation movements all involve the abdominal muscles to a different degree…”
I wouldn't be surprised if the abdominal program you are following right now is based on one movement - trunk flexion. I am guessing that your primary goal is actually to have a well-defined and sculpted six-pack, so I have provided a sample abdominal program to break it up into a four day program:
A
B
C
D
Trunk Flexion
Rotation
Trunk Flexion
Rotation
Hip Flexion
Lateral Flexion
Hip Flexion
Lateral Flexion
Even though you are training each movement twice per week, you will perform different exercises for each workout.
Use a Variety Of Functional Exercises
The Top 3 Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise
The Top 3 Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball Crunches3. Weighted Cable Crunches
The Top 3 Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover
The Top 3 Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
Razor Sharp Abdominal Workout 2:
Trunk Rotation and Lateral Flexion
Perform this workout at least two times a week separated by at least 48 hours rest. You should experience a deep muscle soreness after each one of these workouts. Focus on using a load that causes failure within 8-12 reps and then move to the next exercise. This is a non-stop circuit. Rest 1-2 minutes and repeat until you reach 4 sets total.
Exercise
Sets
Reps
Tempo
Rest
Side Bends Dumbells Overhead
1-4
8-12
311
-
Oblique Crunch
1-4
8-12
311
-
Side Bends Dumbells Overhead
1-4
8-12
311
-
Lateral Raises on BackExtension Machine
1-4
8-12
311
1-2 minutes
Conclusion
As said earlier, the abdominal razor sharp workout is not the easiest task in the world but nor is it the hardest. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time. The truth is that if you can't see your abs, then the best exercise for your abs will be better diet.
Vince Delmonte approve this article on "the abdominal razor sharp workout.FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/

THE COMPLETE GUIDE ON"HOW TO BUILD BIG BICEPS"

2009-09-30T06:39:00.001-07:00

The Complete Guide on "How To Build Big Biceps"

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 yearns to have them. Count me in this group.
Even today 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 staring 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?
For example 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 looks while they train rather than when they 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 most times, Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these 'simple' exercises are a safe foundation to build a program around, but let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.
I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing. Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.
Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:
Bicep Exercise 1:
“Stress” the outer portion of the bi's by placing your elbows outwards and using a super-close grip.
Bicep Exercise 2:
“Stress” the inner portion of the bi's by taking a super-wide grip on the bar and digging your elbows into your side (and don't let them move.)
Bicep Exercise 3:
To “stress” the brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.
Problem #5 on biceps
Not enough tension on the muscle I think many weight trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make the muscle work and fatigue. Instead, you see a lot of swinging, momentum and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. The biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into the muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.
VIEW OR DOWNLOAD 4- Week Bicep Prioritization Program - CLICK HERE
Weight Training Program Notes:
Notice the simplicity of the workout structure. This program will work extremely well for hardgainers. The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than four years of consistent training.
The power of the program is to be 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
Vince Delmonte approves this article"the complete guide on how to build big biceps"FOR A FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/
As this is #21 hope you have downloaded and printed these very informative articles and by doing so make a nice easy reference file.

9 EASY TO MAKE RECIPES FOR MUSCLE BUILDING GROWTH

2009-09-29T05:09:00.001-07:00

9 Easy To Make Recipes For Muscle Building Growth

Think about putting yourself on a muscle building diet is a painful process? Whether your goal is fat loss or muscle building, getting the proper nutrition is at least 80% of the game. If you don't have that all figured out, you are miles away from seeing results.
The better news is that your tastebuds don't have to suffer if you don't want them to. There are many ways to get in your proper nutrition while keeping it all interesting. If you think gaining muscle means suffering through, can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, it will never be that bad.
Give one of these recipes a try and you'll be surprised at how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder

1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
234 calories
6.7 grams fat
18 grams carbohydrates
25 grams protein
Pumpkin Pancakes
When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium temperature. After mixing together all the ingredients drop by spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
217 calories
23 grams protein
26 grams carbohydrates
4 grams fat
Protein Jell-O
When you're craving something sweet but are on a very low carb diet, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match Jell-O)
Mix 1 cup boiling water with the Jell-O powder then stir in one scoop of the protein powder until dissolved. Once that's finished, mix in one cup of cold water and allow to set. Serve with low fat Cool Whip if desired.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs to damage their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
54 calories
6.5 grams protein
0.7 grams fat
5.5 grams carbsIntramuscular Buffering Capacity
Finally, the last adaptation for sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2.
Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.Vince Delmonte approved this article"9 easy to make recipes for muscle building",FOR A VIDEO WITH 10" FREE" COACHING LESSONS http://building-up-muscles.com/
As this is # 20 i hope you have downloading and printing these very informative articles and by doing so make a nice easy reference file

THE SKINNY GUY'S RULES ON WEIGHT LIFTING

2009-09-28T03:16:00.000-07:00

The Skinny Guy's Rules On Weight Lifting
When you wake up in the morning and glance in the mirror. Not so pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, worry not, you aren't alone. You just need to start following these weight lifting rules.
There are many guys who simply have trouble getting that lean muscle mass. Whether their hormonal environment isn't quite as favourable or genetics was at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life long scare of a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.Which brings us to
Rule #2:
Ditch the isolated exercises.
Who needs them? You certainly don't.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
To enable you to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
rule #4.
REST! You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.Vince Delmonte approves this article"the skinny guy's rules onweight lifting" FREE VIDEO OF 10 COACHING LESSONS AT http://building-up-muscles.com

FEMALE FITNESS MODEL AND LOOKING GOOD

2009-09-27T06:50:00.000-07:00

Female Fitness Model And Looking Good

Sooner or later you will pass by the magazine racks in the store and envy the bodies of the cover models? More and more women today are coveting this body type; strong and muscular while still being very feminine. Gone are the days where strong women are seen to be masculine and unattractive.
The female fitness body is here to stay.
Now, curves are back as long as they are created with muscle mass and have a softer appearance to them. Hot celebrities such as Jessica Biel and Jessica Alba are now gracing the covers showing off their new curves and looking good. What's more is that these women are garnering a great deal of male attraction - much more than their thinner counterparts such as Lindsay Lohan or Victoria Beckham.
Luckily, if you make some smart changes to your workout program you can get yourself on the road to looking great and looking like the next female fitness model, maybe even covermodel!
First things first.
Pink Weights.
If you want to add sexy curves to your body, you need not be afraid of heavier weights. Don't worry, you are not going to bulk up and begin bearing resemblance to Vin Diesel, as women simply do not have the testosterone in their bodies to be able to do this.
In fact, in a very good situation, assuming sound training and great nutrition, a woman would be lucky to put on about half a pound of muscle mass per month. Not quite as scary as you thought right? And that is assuming everything is done correctly… many will experience a slower rate yet.
The problem with pink weights is that for most of you, they aren't challenging! (not heavy enough)You'd be surprised at how strong you already are if you'd just push yourself that little extra bit. So next time you're in the gym, pick up a ten pound dumbbell or if you're really ambitious, go for fifteen.no kidding! You'll start noticing your body changing more in the next few weeks than in the last few years you've spent slaying away on the stairmaster.
Weights have the power to completely transform your body. They will make you a smaller, yet curvier version of your body now.
Don't be alarmed at your scale weight as your body weight might go up after training. Relax however, because one pound of muscle takes up much less space on your body than one pound of bodyfat does, therefore you may weigh more, but you will look smaller.
Next comes cardio.
Women have this tendency to just gravitate towards the cardio section of the gym. Whether it is the best place to check out the men lifting or it feels safer to them, whatever the reason, they go there and stay there - for hours at a time.
This is something that has to change. Think about how many hours of your life you've spent on that treadmill, stairmaster or elliptical machine. Do you really look that much different because of it? I'm guessing probably not.
Not only that, but how many of you put in your hour while watching TV or reading your favourite magazine? This is probably a good indicator that you aren't quite working as hard as you could be.
The truth of the matter is that your body will quickly adapt to all that cardio training that you are doing. So while before, you might have burned a hundred calories running a mile, now you are only burning 80. Unless you continually add more and more time to get the same calorie burn, it is going to stop being an effective fat loss tool. And when you're already doing six hours a week, who really wants to spend MORE time doing cardio?
The secret is changing the format of your cardio from that of a comfortable steady-state session to one that's composed of high intensity intervals that will really kick you out of your comfort zone - and blast away body fat as well.
This is by far a more productive form of cardio to be doing so rather than wasting another hour of your life not really getting anywhere, next time you're in the gym for cardio, do twenty minutes, alternating thirty seconds going as hard as you possibly can with a minute and a half at a much easier pace to recover. It will be hard - I warn you. Stick with it for one month however and you will be extremely happy you did.
Now. Bring on the carbs.
Have you grown a love-hate relationship with carbohydrates? You love the way they taste but don't like the number they're doing to your waist. Understandable - many women feel this way.
The key thing to remember with carbohydrates is that they are not necessarily 'evil', so long as the portion size you eat remains under control and you are timing them properly. To have carbohydrates working most effectively for you, it is critical that you time them before and after your workouts. This is when your muscles are going to need the energy and will rapidly soak them up!
So if you're craving a bagel, have it, but enjoy it right after you've finished a hard lifting session, as described above.
Get rid of your fat phobia.
One critical thing that many women do not understand is that in order to lose fat, they must eat fat. Women in particular actually tend to do better on a higher fat diet than males do. This has to do with their hormonal make-up and the way their body functions and responds to various macronutrient levels.
How many times have you reached for the cookies on the shelves, solely because they were 'fat-free' so you thought they'd be a safe dieting food? This was a terrible mistake.
When you remove the fat out of products, often times manufacturers will begin to add in extra sugar to make up for the taste.
Newsflash.
Extra sugar sends insulin levels skyrocketing and guess what insulin is? The fat storage hormone. So, what you need to do is try and minimize the amount of insulin surges you create throughout the day, while staying within your total calorie budget. Do this and you will have your best defence against warding off both hunger and fat gain.
Now, guess which macronutrient has the least effect on insulin levels? That's right - dietary fat.
So do not be so scared of consuming fat in your diet. It will help you deal with hunger and help your food taste better. Ideally you should be aiming to get no less than 25-30% of your calories coming from a combination of healthy fats (fish oil is particularly important).
Work Those Glutes
Finally, the one body part that most women usually will say they want to improve upon is their glutes. That curvy, sexy backside appearance tops the list of many gymgoers and in order to achieve this you are going to have to be doing the right exercises.
Concentrate on adding heavy-weight lunges,( not lunch's)one legged squats, hamstring curls and ass-to-the-ground squats into your program. These are your fast track to a great behind. You can do all the cardio you want to try and manage it, but unfortunately, all that might do is make you a smaller version of your exact same self. If you want to change the way you look, then you need to change the way you train.
So next time you pass by one of those covermodels and start dreaming about what it would be like to have that body - make it a reality for you. Many women are capable of making great improvements to their bodies if they would just stop with the training methods they are currently using and get on ones that are much more in tune with their goals.
Vince Delmonte approved this article"female fitness model and looking good"
FREE VIDEO WITH 10 COACHING LESSONS AT http://building-up-muscles.com

JOINING A GYM-LOOK OUT FOR THESE 10 THINGS

2009-09-25T00:10:00.000-07:00

Joining a gym-look out for these 10 things

The big decision has been made and you've made the commitment to starting a workout program, the next step is choosing a gym that feels comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.Always remember that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of your oun home. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.
1. Location
Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.
2. Membership Cost
Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term. Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.
3. Membership Demographic
Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort zone. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date. Whatever your needs, make sure you enquire about this and take it into consideration.
4. Additional Benefits
Additionally you will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.
5. Operating Hours
Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.
6. Personal Training Services
Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime. Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.
7. Group Fitness Classes
Also be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest. When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.
8. Cleanliness
One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.
9. Type/Quality Of Equipment
Looking at the type and quality and condition of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by. Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available. Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.
10. Cancellation Policy
Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership. Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.So, be sure you are considering all of these essential factors when choosing a gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.
Vince Delmonte approve this article " joining a gym-look out for these 10 things". FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com

MUSCLE FIBRE-LEARNING ALL THE TYPES

2009-09-23T23:47:00.000-07:00

Muscle Fibre-Learning All TheTypes

In attempting to source the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Problem is, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density.
They also have a low oxidative capacity, so remember they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They can not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Type B Fast-Twitch Muscle Fibers

The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly used in utilizing the activities that are relatively short in duration, but are not at an all out pace. To give an example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities.

Slow Twitch

Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity.
They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies.
This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate.

Training The Muscle Fiber Types So,

Now that you have an understanding of the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities.
Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance.
This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.
Vince Delmonte approve this article on "muscle fibre-learning all types"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com

OF COURSE YOU CAN GAIN MUSCLE WEIGHT WITHOUT GETTIN FAT

2009-09-23T06:06:00.000-07:00

Can You Gain Muscle Weight Without Getting Fat?

We all have two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is extremely rare and a good approach is needed because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain do they need to add is the big question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat? When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it.
This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
Next question is. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
Vince Delmonte approves theis article on"of course you can gain muscle without getting fat"
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com/

SPRINT ADAPTIONS TO TRAINING

2009-09-22T00:46:00.000-07:00

Sprint Adaptions toTraining

We are looking to improve your physical conditioning for the uplift to looking good and the benefit to your health, sprint training is one of the best ways to go about doing so.Many individuals prefer sprint training because it takes a lot less of your time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are a great number of benefits that will be seen and felt when you do this more intense form of sprint training workout.EPOC One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates.
This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.Because sprint training is so intense, this will contribute to a large calorie burn after you have finished the workout.
To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.
Metabolic Adaptations Next,
When you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.
This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).
Phosphate Metabolism
The next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%. Glycolysis
The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis. This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise. Phosphofructokinase (PFK),
An enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).
Intramuscular Buffering CapacityFinally,
The last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to stop exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then workout for a longer period of time while maintaining that intensity.
Soin the future when you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit.
Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Vince Delmonte approves this article as he specializes in sprint adaptions to training.
FOR A FREE VIDEO WITH 10 COACHING LESSONS VISIT http://building-up-muscles.com

WISHING FOR WASHBOARD ABS-HOW TO GET WASHBOARD ABS

2009-09-21T03:16:00.000-07:00

Washboard abs - how to get washboard abs

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

2009-09-20T06:48:00.000-07:00

Get All The Facts About Fiber

All too often we try to create a healthy diet for ourselves, you cannot overlook the importance that fiber will play. The main benefits you'll receive from dietary fiber include improvements in the cardiovascular and digestive system along with providing a high degree of satiety. Unfortunately, in today's world of overconsumption of processed foods, a high fiber diet is almost impossible to come by.
Here are the top facts about fiber you need to know.
Promotion Of A Healthy Digestive System Fiber's primary role in the body is going to be to help promote a healthy digestive system. It does this by helping to keep the intestines in proper working order and prevent the accumulation of cholesterol along the linings.

Lowering Your Bad Cholesterol Levels

Another thing high fiber foods will do, is help to decrease the level of LDL cholesterol that's gathered in the blood. They do this by binding with the dietary cholesterol you take in while it's in the small intestine and then removing it from the body. Therefore, a high fiber diet can be a very good defense against the heart disease.
Fiber And Weight Loss
Women who are consuming high fiber diets on a regular basis generally maintain a much lower weight than those who don't, simply because they typically consume fewer total calories as a result.
Because it takes fiber a long time to be digested by the body, this means you will stay feeling fuller longer than if you would have done without it. Since it is your end of the day total calorie intake that determines weight gain or weight loss, this is absolutely essential for weight loss.

Getting Enough Fiber

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

Increase Your Intake Slowly

Be sure that if you have not been eating much fiber in your diet at all in the past few months, increase your intake slowly.If you go from eating very little fiber a day to getting a very high dose, you will likely suffer from extreme digestive upset and will not feel well at all.
Try and increase the consumption over the period of a few weeks to ease this process.

Soluble Fiber

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

Insoluble Fiber

Insoluble fiber on the other hand is not digested by the body and rather, helps to slow down gastric emptying, causing that increased satiety effect discussed above. This is what will provide the biggest benefit and difference when it comes to weight control for you.Good sources of this type of fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples. So, be sure you do not overlook the importance of fiber in your diet.
If you do get your consumption levels in line, you will most definitely notice a change in how you feel, and more than likely, a change in how you look as well.
Vince Delmonte approves this article"get all the facts about fibre"
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HOW ABOUT THESE 6 PACK ABS - WELL HERE'S THE SECRET

2009-09-18T07:22:00.000-07:00

HOW ABOUT THESE 6 PACK ABS-WELL HERE'S THE SECRET

Almost everywhere you look, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the best methods to getting 6 pack abs is going to be critical to your having success with this goal with these6 pack abs-well here's the secret.The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry. If your diet isn't in line, your stomach is going to show it.So, what can i do with my diet you ask ?First, ensure you are getting enough protein. Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone would for example. Protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, don't be afraid of dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado. While it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast.The important point here is that dietary fat helps keep your insulin level stable, which, when too high, can actually cause fat gain itself.Furthermore, dietary fat will keep you feeling the fullest for the longest duration in time; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learn to metabolize fat for energy.So, while you do need to watch it, be sure you are getting some in your diet.Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because this is when your body is going to need those carbohydrates the most and will really suck them up into the muscle tissue. and when you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.So, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
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BELLY FAT, AND HOW TO LOSE IT THE EASY WAY

2009-09-18T07:19:00.000-07:00

BELLY FAT,AND HOW TO LOSE IT THE EASY WAY

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

2009-09-18T07:16:00.000-07:00

Getting Ripped Abs,The Easy Way

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

2009-09-18T07:12:00.000-07:00

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

So what do we really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?
Cross-mutaed, isotopically labeled protein tracers ..... In this article, I will strip away all the hype, science, and confusion that surrounds protein powder.By the time you are through this article and put it to memory, you will become the resident protein powder expert and amaze your friends the very first time you visit the sport nutrition store.
No more 2-hour shopping trips for protein powder because you don't really have a clue what to purchase? Is Protein Powder really necessary? So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from preparing and cooking food.If your protein intake is greater than 200 grams per day I will suggest a protein powder - it will make your life a lot easier. In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food.
Don't get me wrong, though. Protein powders are still supplements to me?. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food.Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.Most of your dietary protein should come from meat, fish, poultry and eggs.However getting all your protein from whole food is not always practical or convenient, especially if you have to eat 6 or more times a day to get your required intake. I will stress to you, for optimal muscle gains, you should limit yourself to a maximum of three shakes per day or 40 % of your meals.
To some this might even sound like it's going 'overboard' and I would not disagree.The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you dislike cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal.because protein powder ,the skinny guy's guide to protein powder.
Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Does protein powder really work and can they be healthy? I get this question emailed to me almost every day. I just showed how it 'works' as a supplement to help you hit your supplemental protein mark but you are probably still wondering, 'Yeah, but is protein powder going to help me get muscules or is it a scam?" A better question would be, "Does protein really work?" and the obvious answer is 'yes.'
You are fully aware that protein is composed of building blocks called amino acids, which performs a variety of functions in the body such as building and maintaining healthy muscles when combined with diet and exercise.
Protein also:Supports red blood cell productionBoosts your immune systemKeeps your hair, fingernails, and skin healthy However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors.It's interesting to note how unhealthy most of these protein powders actually are.
Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning. Also avoid products with refined carbohydrates such as fructose, sucrose or brown rice syrup.
Make sure that the product is made by a reputable company that is genuinely interested in good health. Unfortunately supplement manufacturers will continue to meet the demands of bodybuilding consumers with unknown crappy products because we buy it and it is cheaper for them to create.make sure to do your homework by seeking out unbiased reviews, investigating the company’s history, and reputation.
And then make a decision and take responsibility! In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily.Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this.
You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.How much protein powder do I need? A better question would be, "How much pure protein do I need to achieve my goals?"
Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass.This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.
I recommend that protein powder be used primarily for your pre-workout, workout and post-workout shake.
This is when liquid food is more advantageous over your whole food since it has a faster absorption rate. I do not recommend protein powder do be used for meal replacements for more than two meals at a time.Here is what a typical day might look like: Meal 1 (breakfast) - whole food Meal 2 (mid morning) - liquid protein meal Meal 3 (lunch) - whole food Meal 4 (mid afternoon) whole food Meal 5 (pre and post workout) liquid protein meal Meal 6 (dinner) whole food Meal 7 (before bed) whole food
What kind of protein powder should I use? Before deciding which protein powder is necessary, here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHEY PROTEIN makes up 20% of total milk protein.
Whey is recognized for its excellent amino acid profile, high cysteine content, rapid digestion, and interesting variety of peptides. Since it is very quickly digested the best time to consume it is before your workout, during your workout or immediately after your workout.These would be considered the phase in the day where you need energy the most and when your body is in anabolic state. CASEIN PROTEIN makes up 80% of total milk protein.
Casein is recognized for its excellent amino acid profile, slow digestive nature, and interesting variety of peptides.Since casein is slowly digested into your bloodstream, don't use it during workouts or after workouts - you need a fast absorbing protein at these times. Instead, use a casein protein for all other times outside the pre and post workout window.
SOY PROTEIN
Is the most controversial of all protein types.While the soy groupies have gone to great lengths to label soy as a super food with magical effects, there is also a good amount of research that suggests soy protein may be contraindicated in many situations.BECAUSE OF ALL THE CONFUSION, IN MY PERSONAL OPINION, I SUGGEST AVOIDING SOY PROTEIN ALTOGETHER AND STICKING TO THE OTHER TYPES LISTED. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate, WHEY PRO.
You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein - use this kind at any time of the day but NOT before or after your workout.Whey hydrolysates (also known as hydrolyzed whey protein, and are also called peptides), are powerful proteins that are more quickly absorbed; more so than any other form, since your body prefers peptides to whole proteins.
Hydrolysates are produced through very low heat, low acid and mild enzymatic filtration processes, (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the pre and post-workout window.Whey Protein Versus Whey Isolate.
Most whey protein powders that are stocked on the supplement shelves, are made up of whey concentrate and mixed in with a small portion of whey isolate. Comparing the two, whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value).Whey protein isolate contains more protein and less fat and lactose per serving. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.
Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system by far. Obviously with its high concentration, it appears that an isolate protein would be the obvious choice instead of a concentrate.
However, this is an individual decision because the isolate is more expensive, and just because it is purer does not guarantee that it will help build bigger muscles. Its extra concentration may not justify its extra cost.SO WHAT IS THE BOTTOM LINE? WHICH SHOULD YOU CHOOSE? For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits.As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program.
The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. IF YOU ARE LOOKING FOR THE STRONGEST PROTEIN POWDER TO EXPLOIT YOUR FULL GROWTH POTENTIAL DURING THE GROWTH AND RECOVERY PHASES (ANY TIME OTHER THAN PRE AND POST WORKOUT PERIOD) THEN USE A BLEND.You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.Conclusion
I hope this article familiarized you with the basics of protein powder and gave you a foundation to work from when deciding on your next order. Don't get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue! Oh yeah, protein powder will help you get more jacked and attract the ladies, but it's not going to do it in a 'ultra short period of time' with the simple addition to your diet.
Vince Delmonte approves this article on "protein powder,the skinny guy's guide toprotein powder"
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WHY WEIGHT LIFTING IS AN EXERCISE THAT DELIVERS TOP HEALTH BENEFITS

2009-09-18T07:09:00.000-07:00

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits

While some individuals are strictly interested in obtaining muscle for aesthetics, for lots of people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you and your body.
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 DensityWeight lifting, is 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. thats why weight lifting is an exercise that delivers top health benefitsTherefore, 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 InjuriesWhen 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, 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 also with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention 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 your 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.thats why weight lifting is an exercise that delivers top health benefits .
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AVOID OVER-TRAINING TO MAXIMIZE MUSCLE GROWTH

2009-09-18T07:06:00.000-07:00

How to Avoid Over-training to Maximize Muscle Growth

Almost everyone 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 ,so to avoid over-training to maximize muscle grouth, however...Training so much, or at too high of an intensity will lead to over-training.Now this doesn't mean you don't have to put every 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 you increase the intensity of your 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 BodybuildersFirst, 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 SystemOver-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:Higher resting heart rateWeak appetiteHigh blood pressureWeight lossTrouble sleepingIncreased metabolic rateIrritabilityEarly onset of fatigueIf 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 LevelsMany 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 shown to:Decrease testosterone levelsDecrease thyroxine levelsIncrease cortisol levelsThe 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 Systemperhaps 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.So beware and avoid and over-training to maximize muscle grouth.The Effects of Over-training on the Metabolic SystemHere 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 muscleChronically depleted glycogen levelsSlow, weak muscle contractionsDepleted creatine phosphate storesExcessive accumulation of lactic acidExtreme DOMS (delayed onset muscle soreness)Tendon and connective tissue damageSo 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 by far the 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 in comparison 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 move to re-asses your program and make modifications so that you see progress every workout.
How Can I Prevent Over-training?in 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 VolumeDetermining 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 & RecoveryRest 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.
Vince Delmonte approves this article on "avoid over-training to maximize muscle growth"
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THE SECRET OF 6 PACK ABS

2009-09-17T10:07:00.000-07:00

THE SECRET OF 6 PACK ABS

6 Pack Abs -Why should anyone not turn to the secret of 6 pack abs for this no nonsense information.Everywhere you turn, someone's promising the next secret to getting 6 pack abs. Some of these so called 'secrets' have some degree of accuracy, while others, not so much. Deciphering which are the most benficial to getting 6 pack abs is going to be critical to your having success with this goal.
The biggest area you need to focus on when trying to obtain 6 pack abs is going to be on your diet. Like it or not, the old saying that 'abs are made in the kitchen', is probably one of the most truthful statements in the fitness industry.true, if your diet isn't in line, your stomach is going to show it.So, what could you do with your diet?.simple,get the secret of 6 pack abs.First, ensure you are getting enough protein.
Not only is protein going to form the key building blocks you need to build muscle tissue, but it's also going to provide you with a better feeling of fullness than eating just carbohydrates alone wouldbe, for example protein is more "expensive" than any other macronutrient meaning that your body will burn more calories breaking down protein compared to carbs and fats.Next, stay calm with the dietary fat that comes from primarily monounsaturated and polyunsaturated fats such as olive oils, fish oils, a mix of nuts, natural peanut butter and avocado.
Yes it's true that eating fat will increase your calories fast, as long as you keep it between 20-30% it can be one of the best things to get 6 pack abs fast. The important point here is that dietary fat helps keep your insulin level stable, which, when high enough can actually cause fat gain itself
.Furthermore, dietary fat will keep you feeling the fullest for the longest duration; longer than both protein or carbohydrates would. Interestingly, some diets high in fat can get you 6 pack abs fast because your body learns to metabolize fat for energy.So, while you watch it, be sure you are getting some in your diet.
Finally, when it comes to carbohydrate intake and getting 6 pack abs, you want to focus most of your carbohydrate intake around the post workout period.Why?The biggest reason for this is because your body is going to need those carbohydrates the most and will really obsorb them up into the muscle tissue.
When you eat them at this time, it is least likely that they will turn into body fat.Additionally, consuming carbohydrates during this period will also help to aid with muscle recovery and repair, so that means less down time from the gym for you.If getting 6 pack abs fast is your goal than each meal you should consist of 1-2 cups of raw vegetables to control insulin levels, improve absorption of your protein and flood your body with vitamins, minerals, fiber and antioxidants.
To finallise, if you are aiming to get 6 pack abs in the coming months, have a good hard look at your diet. That is the big secret that must not be overlooked if you are to succeed.
Vince Delmonte approves this article on"the secrets of 6 pack abs"
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THE # 1 MUSCLE BUILDING PROGRAM

2009-09-17T10:01:00.000-07:00

The #1 Muscle Building Program

Why Weight Lifting Is An Exercise That Delivers Top Health Benefits especially with the #1 muscle building program on the net. While most individuals are strictly interested in obtaining muscle for aesthetics,but for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have .
Too many people overlook the many health and fitness benefits that weight training offers, 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 DensityWeight lifting, being one of the best weight bearing exercises you can do, will increase your bone density and 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 known, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps 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 InjuriesWhen you strength train, also 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 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 simply thebest injury prevention out there. Reduction of Health Related RisksNumerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions to the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.
If you couple a solid weight training program with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problemsPrevention of Fat GainThe more you weight lift, the higher your metabolism will be, thus more food can be eaten 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, all said and done, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.That's 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 most 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 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.Have you ever tried the #1 muscle building program on the net?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 making 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.
Vince Delmonte approves this article on"the #1 muscle building program"
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YOUR ABS,MY ABS AND THE BEST AB EXERCISES

2009-09-17T09:53:00.001-07:00

YOUR ABS,MY ABS AND THE BEST AB EXERCISES

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

2009-09-17T09:43:00.000-07:00

HAVING FOUND THE BEST AB WORKOUT SESSIONS

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

2009-09-17T09:18:00.000-07:00

SPRINT TRAINING,ALL THE ADAPTIONS

Adaptations To Sprint TrainingWe are all looking to improve our physical conditioning, sprint training is by far ,one of the best ways to go about doing so.Most individuals prefer sprint training because it takes a lot less time than traditional forms of cardio that have you going for thirty to sixty minutes at a time and there are plenty of benefits that will be seen when you do this more intense form of sprint training workout.EPOC One of the biggest benefits you’ll get from sprinting is the EPOC effects it creates.
This is known as excess post-exercise oxygen consumption and is where the body will expend a great deal of calories returning the body back to its former state after the workout.Because sprint training is so intense, you will see a large calorie burn after you have finished the workout.
To even further increase the EPOC that is seen, consider doing hill sprint training. Since this is even more intense in nature, it will further challenge your body.Metabolic Adaptations Next, when you perform a number of sprint training workouts, the body will upregulate its ability to produce enzymes that are going to work at increasing the storage capacity of the muscle for energy substrates such as ATP.
This then has the corresponding effect of allowing you to work out harder for a longer period of time without fatigue setting in. Note though that this occurs when you are working more on the aerobic side of things, so while it is intense, you are still utilizing oxygen.If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are (the better condition you are though, the harder you will be able to work during that time).
Phosphate Metabolism
After all this effort,the next benefit you’ll get with sprint training is its effect on phosphate metabolism. Phosphate creatine stores comprise a major component of the body’s fuel source for muscular activity, so anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for resynthesizing the energy from phosphate creatine, and with sprint training, it will increase its concentration within the muscle tissue by up to 20%.
Glycolysis
The next adaptation that will occur after you’ve been doing sprint training for a period of time is that of glycolysis.This is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise.
Phosphofructokinase (PFK)
An enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate, has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).Intramuscular Buffering CapacityFinally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle.
During glycoglysis, various byproducts are created such as lactic acid, and when these accumulate, it causes the extreme feelings of fatigue in the muscle tissues.This then forces you to halt exercising as the fatigue sets in and often will be the end of your workout. Overtime, sprint training will increase your ability to buffer these byproducts so that you can then extend your workout for a longer period of time while maintaining that intensity. So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session.
The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Allways keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ration of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Vince Delmonte approves this article on "sprint training,all the adaptions"
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