Ask The Six-Pack Training Expert Part 2…

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

If you’re looking to fry the fat faster and keep shredding the pounds till you reveal your best body this summer with six-pack abs, you can’t rely on willpower.  You need facts, wisdom and truth.

Luckily for you I’ll take care of all the science stuff so that you don’t have to spend your day reading research regularly.  Here is part 2 of the Ask The Six-Pack Training Expert series.  Enjoy.

Question: What should I be eating everyday to get a six pack?

Vince: Since you cornered me to be specific, I’ll give you some specifics.  Eat salmon, chicken, eggs and lean beef – every day. Just eat these right sources of protein and you’re 50% of the way.  Pick one of the following two options to eat – every day. 2 cups of spinach or romaine lettuce.  Low-fat plain yogurt or cottage cheese.  Carrots or yellow bell peppers.  Black beans or lentils.  Blueberries or strawberries. Tomatoes or red grapefruit.  Walnuts or almonds.  Oats or wild rice.

Question: Are there any “health” foods I should try to avoid?

Vince: Yes, and I’m glad you don’t want to get fooled.  Many “nutritious” foods are loaded with added sugars, preservatives and dangerous, belt-breaking fats.  I started reading the labels and discovered a bran muffin has up to 420 calories and 20 grams of fat. A dinner size chicken caesar salad has up to 900 calories and 60 grams of fat. A tuna melt has up to 900 calories and 50 grams of fat. A chicken wrap has up to 700 calories and 35 grams of fat.  A turkey burger has up to 900 calories and 50 grams of fat. A fruit smoothie has up to 600 calories and 120 grams of sugar!

PhotobucketIf you’re looking to fry the fat faster, avoid granola bars, pasta salads, bagels and cream cheese, pastas, dried fruit and margarine.  These are great bulking foods but also great belly-breaking foods.

Question: I need a interval cardio workout for the next 4-weeks before I go to Vegas

Vince:  I am off to Vegas this weekend for 8-days.  I would recommend skipping the long runs and stick to just high intensity intervals to boost your metabolism after your workout.  Alternate between these 2 interval workouts each week.  If you’re above average fitness, do each of these workouts twice a week for a total of 4 interval workouts.  You can sprint or cycle for these workouts or
combine both.

Workout 1: 5-6 intervals x 60 seconds of ALL OUT sprinting with 120 second recovery

Workout 2: 10-12 intervals of 30 seconds of ALL OUT sprinting with 90 second recovery

PhotobucketQuestion: What are some rules I should be following to lose the last 10 pounds of belly fat?

Vince: I’ll give you a number of tips that you’ll find in my muscle and six-pack programs.

1. Use more alternating-sets i.e. super sets. Super-setting your upper body and lower body is a deadly combo to keep your lactate levels high and cranks your metabolism.

2. Keep your rest periods 60 seconds or less. This will still allow you to work with weights that provide an adequate challenge and will optimize your fat-burning hormones the most.

3. Focus on moving the weights through a full range of motion and then increase the lifting tempo i.e. speed you lift the weight to boost your metabolism and stimulate your fast-twitch  muscle fibers.

4. As mentioned above, if you have to choose, skip the long runs and stick with high intensity interval cardio.  Yes, longer and slower cardio workouts burn calories but if you want to see your abs faster and harder, the interval cardio will do a better job.

Question: What are the best bodybuilding supplements that a male should be taking every day?

Vince: A multi-vitamin should be apart of your routine just like brushing your teeth.  A minimum of 1-3 grams of fish oil each day should be apart of your routine like your daily shower. A “greens” powder and/or probiotics will help with overall health and immune function as well.  You can get the first two products from my supplement store http://www.vincedelmontenutrition.com if you want to use my choices.

Vince Del Monte

 

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Comments

45 thoughts on “Ask The Six-Pack Training Expert Part 2…

  1. Mr. Vince
    I need help with this question. I don’t get what their trying to say when it says (attempt to discover reasons for their success or failure at maximizing muscle mass and minimizing fat stores). this is the question-(Upon evaluating the training programs of at least two serious bodybuilders and two serious anaerobic athletes in your club, gym or from a magazine, attempt to discover reasons for their success or failure at maximizing muscle mass and minimizing fat stores).

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  2. What are the advantages and disadvantages of each of the four technologies of training equipment in training general populations? In sports training? In bodybuilding for muscle mass?

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  3. dude i got man boobs. i want to get rid of them. but i want to be a tank not a skinny kid. so what good? what should i do?

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  4. hi Mr.vince , iwant to build my bisceps ,triceps chest ,shoulder bulky ,if ishould increase the weight and decrease the countings or should i put less weight and increase the reps . And one more think iwant to know that workouts only with hydraulic can i make the body bulk.?????????????

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  5. i’m 5’7″ but weighs only 105 lbs. , what should i do to gain weight and muscle in a short time?

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  6. hi their… i had a question …how well does protein get digested if we have it alone ..i.e.. i at night in order to get a ripped body just have 10-12 egg whites or boiled chicken n nothing else with it ..just egg whites alone.or chicken alone ..so was wondering would all that protein in egg/chicken get digested when having it without fats or carbs ??????..thanks

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  7. hey whats up!! well i have an accident some weeks ago and you see i can’t use my right leg for some time but the doc. said that i could train my upper body as i want and i need you to give me some tips, exercises, you know a good routine for biceps for to not waiste my time doing equivocated things:)thanks!!!

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  8. great stuff, thx.. but atm i have exams nd i cant go to the gym much. if i slow down now, should i go back to train normal or should i push myself too far?? thx 🙂

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  9. Hi Vince,
    In your teleseminar you say that Full Body workouts are better, But in both your Muclse and Six pack program I see only split routines. Am I missing anything, I cant find Full Body Workouts in your program

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  10. i hv been working on the abdomen region for a week now.
    but still getting no good results.u know that demoralises me.i’m slim and 17.
    so my que is how long can it take for good abs if not 6 pack?

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  11. Vince, how do I lose fat while keeping my muscle mass?

    I’ve already bulked up, but now I want to get ripped.

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  12. Hi Vince,
    I enjoy your newsletter. You’re right on the mark. Question: You said in your quicktime talk that you avoid dairy products. Yet you advocate eating cottege cheese which I too prefer as one of my protein choices. Did I hear you correctly? Do you avoid eating dairy products? Can you elaborate on that?
    Thanks,
    Stuart

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  13. Hey I looked over your products you suggested and is that the vitamins, fish oil, and the greens powder all in one for the women—
    I am taking one now but i dont have a problem with them— but i want quality and dependable ___ Do you suggest anything else for women— I am taking some BSN products that are great— the lean dessert and atrophex wit the cheaters relief—- I just want a great vitamin to work with them—
    And also a better fat loss supplement, i feel like atrophex makes me queezy in the mornings??? like a little nauseated???

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  14. I am wondering if you have any tips for a woman of age 53. I have gone from 120 to 145 in about 2 months. My stomach is big and the rest of my body is bigger than it was. What can I do at age 53 and out of shape, to get this extra weight off?

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  15. Hey Vince

    Just a quick one

    I drink a 600 ml bottle of water for breakfast, another one mid morning, sometimes half a bottle for lunch, one in the afternoon and then one or two that night.

    This equals up to about 3/4 litres of water a day…if I don’t have this much water I get a headache and feel tired and lousy

    Does this seem normal and is that too much water to drink during the day?

    I also drink the occasional straight black coffee, shake and sugar free soft drink

    Thanks for all your great work

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  16. Hey Vince, you probably might have heard of one fitness tool called “The Ab King Pro”. I heard it’s for get a six pack fast but the only thing which I’m not sure about is that, is it also suitable for skinny guys?

    I’m not going to buy it or anything, my friend has one, maybe I will use it IF you recommended it and if it is good according to your advice.

    -Jacko

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  17. I’m a 46 yr old female and in fairly good shape. But can’t seem to find a way to exercise that will not only keep the fat off, but get the maximum amount of muscle out of my workout. No whussing here, give it to me straight, heavy weights? What intervals? More cardio? Recommendation on length and sort. Please, I would like to compete next year at the largest I can get on this 160lb frame.

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  18. Hi Vince,
    Really enjoyed your call today. Hey, I am a 44 yr old female, 5’5″ 132ilb that would like to get lean.( BF 25%?)
    I am a personal trainer and workout out 4-5 days split wt training and 5-6 days cardio some interval training, some aerobic.

    My diet is clean with a few exceptions here or there, I could tighten it up.
    I just started hormone replace therapy and noticed I am getting a muffin top around my middle. yikes!! HELP!

    Can I get the lean pyshique I want while on hormone replacements? if so, what do I need to change in my routine.

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  19. And also, I’d like to ask if a vitamin supplment is required, even if your fruit and vegetable intake is good?

    My workouts consist of full body workouts including all the big muscle moves, and I am unsure as to whether vitamin supplements are necessary even if I eat a lot of fruit and veg.

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  20. Hey Vince,

    I want to ask about soya…

    Are the rumours about soya linking to the growth of male breasts true, as various websites seem to offer different opinions?

    Could you please clarify if possible?

    Thanks,

    Akash.

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  21. Hey Vince,

    Just wondering quickly, what kind of foods are better for building muscle mass? high protien foods or high calorie foods? as i know both are important factors

    Just wondering as i am wishing to work on building the muscle onot my skinny frame first before i work on fat-burning and definition.

    Thanks

    Frazer

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  22. Hi Vince, i’m from Argentina and I think the tele seminar is terrific, thanks man.
    I gonna ask you what do you think about the germany volume training.
    Thanks a lot. Rubén

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  23. Hi Vince,

    I would like to know how to lose that weight that many women carry around their hips and butt.

    I am an in shape pear. I am lean all over but can’t seem to get rid of that last bit of fat on my “saddlebag” area. Ideas?

    Thx

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  24. Hello Vince!
    I found your article called “Defeat your skinny genetics with 1+1 strength training ” on Bodybuilding.com. I want to use this. Your opinion about this workout?

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  25. 1-Upon evaluating the training programs of at least two serious bodybuilders and two serious anaerobic athletes in your club, gym or from a magazine, attempt to discover reasons for their success or failure at maximizing muscle mass and minimizing fat stores.

    2-What are the advantages and disadvantages of each of the four technologies of training equipment in training general populations? In sports training? In bodybuilding for muscle mass

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  26. Jake Drollinger May 20, 2009 at 11:11 pm - Reply

    Hey Vince,

    First of all, love your newsletter and advice.
    My question is one I know you get a lot. I have a four-pack – the bottom two abs have never shown themselves. I know that diet is the biggest thing to getting rid of the lower belly fat. What I want to know is if there are any exercises I can be doing or supplements I can take to speed along the process.
    I might be lazy; not looking at your entire blog for the answer.

    Jake

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  27. Hi, Vince –

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  28. hey vince. heres a quick question about calories. i think i remember reading where you said that to burn fat slow its body weight x 12, faster, x 11, to get shredded, x10. okay, so what is the formula for maintaining and then for bulking. body weight times what? thanks.
    cliff

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  29. Should I burn fat for a six-pack first, then bulk up, or build muscle first and then shed the fat? Which is easier or better?

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  30. Hi Vince,

    I am just wondeing what a good post workout meal would be, considering my workouts usually end at 7 or 8 pm…without dinner yet.

    Thanks for your help!

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  31. Hello I would like to thank you for all the help you have gave me with these emails I use your works out you mention alot and they are working!! but i just cant seem to lose that little bit of fat off my stomach what should I do!?
    any sugestions would be great thanks a bunch! 🙂

    -Kayla

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  32. Hi Vince, I’m in highschool right now and I wrestle for my school. I’m currently at 160-163 lbs., I can’t really get an accurate reading because I’m trying to gain weight, 5′ 7″, and I’m not too sure about my body fat. I have this scale at home that measures my weight, body fat, bone mass, water mass percentage, and muscle mass percentage. It says that I have around 19%-20% body fat, but I don’t think it’s right because I constantly look in the mirror and i look pretty cut.

    Anyways, those are just numbers. My goal before school next year is to get to 171 lbs even, or 175lbs because I don’t mind cutting down weight. I want to gain more muscle to get me there, and maintain or even possibly decrease my body fat. However, I’ve hit a plateau and can’t seem to get past 160-163 lbs, 165 lbs when I litteraly stuff myself with food. Can you please help me with my dilemma.

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  33. Hi Vince,

    I’m currently on bed rest for a throat infection. With rest, penicillin, and advil, I expect to be better in a day or so. Once I get back into workout mode, how can I drive my body to get a great workout without pushing my body too har?

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  34. Hi Vince, sorry, I got the brewer’s yeast brand wrong. It is Lewis Labs, probably one of the best yeasts out there, with little processing. Also I take brown rice protein powder by NutriBiotic. It is a low heat proccessed protein and is 80% protein. Take care,

    Larry

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  35. Hey Vince, I have some what of a little problem. When I was heavier and then lost about 50# and got down to a 10% body fat at !52# I was left with some loose skin in my mid section and I’m having a hell of a time getting rid of it. My diet is spot on and my training is going well. The only thing I can think of is that I might not be doing enough HIIT cardio during the week. Could you please give some suggestions for this problem I have?

    Thanks much, Kevin Taylor
    P.S. A 4 pack just won’t cut it!!

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  36. Hi Vince, great tips. Vince I’m a vegetarian and for personal ethical reasons I’m uncomfortable eating meat. Once in awhile I’ll eat fish, but feel really guilty about it. So for my protein needs I eat lots of beans, soy milk, and non-fat plain yogurt. I supplement with brown rice protein and brewer’s yeast by Twin Lab. Do you have any suggestions other than that for me. Thanks buddy,

    Larry

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  37. Vince just want to thank you for being one of the real class acts in the fitness industry!

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  38. I initially began with one of your colleague’s program a year ago and have seen real improvement; however, the area I have not seen as much improvement as I would like is in my abs and strength. I don’t know what to do: I followed the routines exactly: heavy, intense strength training incorporating super sets and compound movements, and interval cardio of around 10 minutes 3 times a week, plus a fourth day of interval cardio only for about 20-25 minutes). I also eat small meals every three hours and have a very healthy diet (seriously, no sodas, junk food, etc.).

    What can be stalling my further progress? I feel by now (having put in over a year of intense training and sound nutritional eating) I should have a great set of defined flat abs. That is why I decided to try a new program and purchase your book, I want permanent toned abs along with a lean and strong body. And in all honesty, my abs do look great at times (on good days) and then on other days I have a belly bulge…why can’t I get the good days to be permanent.

    Could the lack of results in my abs possibly be the result of perhaps not eating enough? I think I am eating fine, 5-6 times a day (small portions of healthy foods), and I just don’t know what can be the problem? Eating too much (I honestly don’t think so as I am a 5’6″ female who weighs 114lbs., and the rest of me is quite slim). Any advice would be greatly appreciated.

    Also, asides from pure aesthetics, I have a question regarding building strength. After all this hard work by now I thought I would be able to do at least one pull up, which I can’t. Obviously I am doing something wrong. I don’t want to just look fit, I want to be fit. Please help.

    By the way, I found your book very educational and thorough; I begun the UDT, and can’t wait to get to the first phase of the 12-week program. Thank you.

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  39. Hi Vince,
    Thanks, for these tips. After found ur website & blog, I started to regular gymming.
    Actually I m from Mumbai, working in Software but recently joined so underpaid. So I can’t buy ur product but I definitely fell in love with it. So trying to grab as much free stuff as I can from ur resources & I can tell u its really wonder full.
    One question was that pls see if can tell me Indian Veggie Food that I can consume for my best physique. Right now I m overweight with 209 lbs. & I have started gym since last week.
    Thanks once again.
    Rahul.

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  40. Thanks Vince! The new trend is “carb-cycling”. I would like your input on this.

    Thanks!

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  41. I have been working out and trying to follow a regimen to lose those last 5 pounds around belly but keep lean muscle. I am not sure what is the correct diet plan for me b/c i hear and read so many different things. Can you give me a sample diet that I can follow

    Thanks

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  42. I have been doing sit ups for a long time now and it seems not to work at all what do you think is the problem is.

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  43. Hi Vince. The title should be frustrated. I eat all the right things every 3 – 4 hours. My workouts consist of increased resistances…changing the routines regularly, and the rest periods inbetween the sets are on my treadclimber, which I also crank up a notch ever couple of weeks. I therefore workout at least 4-5 times a week for an hour at each session.
    I have not lost an inch or a pound in the last month. Something is wrong.
    Any ideas?

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  44. Ok here is my dilemma. I am not fat by any means, I am in incredibly good shape with a very high metabolism. I have been trying to gain weight for some time now and cant seem to break that 170 mark, i would like to achieve 175 – 180 max, i currently sit at 162. My abs are very important to me because i had back surgery several years ago and it is important to keep them very strong or i will have to go back to using a cane. I work my full abdominal range everyday to failure, push past the burn until the muscles just refuse to work. I am not getting the definition that i am thinking i should have. they are there and noticeable but not that mega toned bulging effect that i am looking for. Am i doing too much? Could it perhaps be my diet, as stated i have a very high metabolism and i pretty much eat what i want. Any insight into what i may be doing wrong would be a great help.

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  45. Hi Vince,

    Thanks for answering everyones questions. Besides the supplements you listed above how do you feel about taking BCAA’s and L-Glutamine to help prevent muscle loss? Are they needed or will lifting with heavy weights when I am trying to get cut do the same thing?

    Thanks,

    Mike

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