Fill out the form below and I'll send you my Muscle & Six-Pack Video Lessons, absolutely free.
3 Tips To Getting Jacked and Lean
======================================
Guest Article Post by Craig Ballantye of Turbulence Training
Grab your copy and discover the breakthrough Metabolic Resistance Training Workouts guaranteed
to give you a buff body and Ultimate Fighter’s Physique. Special offer for friends of Vince DelMonte ends Thursday May 28 at midnight.
http://www.turbulencetraining.com/vincerecommends/ <- click here
========================================
If you’ve never heard of “Metabolic Resistance Training” (MRT), things are about to change for you in a big way. In fact, I’m willing to bet this is going to be the *new* hot training phase for 2009. You heard it here first.
It’s so hot, that my next product (hush, hush) is based completely on this new training system.
But most metabolic resistance training programs make 3 big mistakes.
First, they put the exercises in the wrong order. Some programs are so whacked they start with arm curls before asking you do to do pull-ups.
You need to work from the top down, starting with the best exercises first in the ultimate bad-ass superset to start the program.
Not only will you get more results that way, but if you ever need to cut a workout short, you’ll be able to know that you already got near-maximum benefits just by doing the first superset – because that’s where you had your best exercises.
Click here to continue reading
The “Ultimate Vegas Workout”
The Ultimate Vegas Workout
by Guest Expert Craig Ballantyne of Hardcore Turbulence Fat Burning Workouts
They entered the ring to rap, rock, old-school hip-hop, reggae, and even country-and-western, but the one thing every fighter at Saturday’s UFC 98 event had in common was a powerful athletic physique built from metabolic resistance training.
These modern-day warriors knew better than to do bodybuilding, because those workouts just take too long and leave you puffed up, slow, and inflexible.
That’s not how modern man should be – or look.
Instead, metabolic resistance training was the answer to the needs of these gladiators.
Circuit style lifting, bodyweight exercises, a no-quit attitude and total body movements made these men into the toughest athletes in professional sports today.
But here’s the thing…they showed a training video of Lyoto Machida, the new light heavyweight champion, doing a workout of smith machine squats and dumbbell hammer curls.
Frankly, I think both of those exercises are a waste of his time and probably don’t add anything to his vicious knockout power. Instead, I bet he gets more out of bodyweight circuit strength and endurance training.
When I work with martial artists – and almost any other type of athlete – we stick to the basic weightlifting exercises and spend more time on bodyweight exercises.
For example, here’s the perfect metabolic resistance training bodyweight circuit that will not only improve your physical strength and endurance for any sport, but it will also give you a killer beach body that will make you stand out in the crowd this summer.
If you want to get lean, build that V-shaped upper body, and essentially have the most bad-assed cover model body with the athletic skills to back it up, you can’t get better than this program.
Click here to continue reading
Ask The Six-Pack Training Expert Part 2…
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!
If 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
Question: 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.
Click here to continue reading
Ask The Six-Pack Expert Part 1
Question: I work from midnight till 9am each day and not sure how to eat or train to drop my body fat and get a six-pack. What should I do?
Vince: Simple. Follow the same meal plan that 9-to-5ers do but back it up by 10 hours. You’re “breakfast” will be at 11pm and you will have a meal every 3-4 hours. Your “mid morning” meal will be at 1am and your “lunch” will bet at 4am. Have your “pre workout” meal around 7am and then hit the gym after your shift is over. Have your post workout shake after your workout and then your “dinner” at 11am. If you’re goal is to muscle up, you can have a “pre-bedtime” snack before you go to sleep around 1 or 2 in the afternoon.
Question: How long before bed should I stop eating?
Vince: Anything consumed closer to bed time has a greater chance of getting stored as fat since your metabolism slows in the evening. I suggest a eating pattern that revolves on the rising and setting of the sun meaning the earlier you can consume your first meal the sooner you get in your last meal.
For me, the perfect schedule is to eat at 6am, 9am, 12pm, 3pm and 6pm. That’s it. If I’m bulking, I’ll have an extra 1 or 2 workout shakes too.
Don’t panic if you’re hungry in the evening time, especially if you’re goal is to lose fat. Train yourself and discipline yourself to stick to your plan and not give into craving in the evening time. If your hunger is unbearable then satisfy yourself with a food source you missed in the day. For example, if you lacked protein, cook some eggs. Did you miss your veggies? Steam some peppers.
Click here to continue reading
Ask The Muscle Training Expert Part 2
You’ve got muscle training problems - here are more answers.
Question: I have been doing various chest exercise for a while now but I am really struggling to get that line down the middle of my chest to give over all definition to the pecs. Are there any exercises that target that area?
Vince: Yes, and I will share an old school muscle training technique known as Pre-Exhaust training which is when you pre-fatigue a certain body part, in your case the chest, using an isolation or “single -joint” movement first followed by a compound or “multi-joint” movement.
Pre-exhaust training can over train beginners but will force your muscles to work twice as hard on the compound movements that follow to ensure you experience metabolic fatigue before neurological fatigue.
I am in fact experimenting with this old school muscle training technique for an upcoming program I’ll be releasing but here is what you can start adding before all your chest workouts:
Exercise 1: DB Chest Flys 2 sets of 10 with 60 sec rest. Focus on the greatest range of motion and keep your elbows slightly bent. Move the weight slow and controlled.
Exercise 2: Wide Grip Parallel Bar Dips 3 sets of 15 with 30 sec rest. Go as deep as possible and lean forward to take the stress off your triceps and emphasize the “middle line” of your chest.
Continue with the rest of your chest workout. This extra 5 minutes at the start will create a button-popping chest.
Question: I want to continue to build lean muscle whilst dropping body fat. Please help and explain how you achieve both simultaneously.
Vince: And I want to date Jessica Alba and Eva Longoria at the same time! You are better chasing one goal and putting all your effort into it. Chasing two goals at once often leads to frustration and very little change in either direction unless you have tremendous genetics, a complete beginner or using drugs. It is possible but typically happens by chance and most guys who experience a gain in muscle and lost in fat, simultaneously, can’t give you a good answer. Why? They got lucky!
Click here to continue reading
Ask The Muscle Expert Part 1
One of my favorite sections of Men’s Health magazine is Jimmy THE BARTENDER which is a question and answer column on women, work and other stuff that “screws up men’s lives.”
I’m going to let Jimmy keep helping you out with women and work.
I’m going to take the next 5-days to answer your muscle and six-pack questions.
Question: What is your secret to staying ripped and muscular all year round?
Vince: The secret is that there is no secret; it’s all abut commitment, discipline, sacrifice and passion. You probably won’t like that answer because it’s all about “sweat equity.” It’s all about being in love with the lifestyle.
You need to fall in love with the natural high of working hard in the gym. Genetics can only take you so far, it’s all about taking the little things seriously.
The little things, those daily routines, is what makes or breaks your physique. You’ve got to want it more than anybody else and be willing to put in the extra mile, especially in terms of your diet.
Question: What is the best meal I can eat in the morning to fuel my muscles?
Vince: This is the first thing that should be on your mind when you wake and this muscle muesli breakfast will do just the job. Mentally, having a meal with natural energy sources is the perfect way to set the tone for your day.
Mix 1 cup of cooked oats to get a slow-release carb and to keep your cholesterol in check. Add 2 cups of fat-free live yogurt to get a combination of carbs and proteins and probiotics. Probiotics help absorb magnesium, calcium and iron which are needed to maintain muscle growth.
Add a handful of mixed nuts which are rich in omega-6 fats and helps regulate digestion ensuring that slow release of energy. Add another handful of pumpkin seeds which can improve blood flow to your muscles during exercise.
Add a small handful of raisins, blueberries ans strawberries for an excellent source of antioxidants and to combat free radicals.
Add some organic honey which is high in zinc plus some cinnamon to taste. Cinnamon helps the cells absorb glucose better keeping energy high and controlling cholesterol.
Another trick is to soak the oatmeal in a cup of juice from an orange overnight in a Tupperware container so that when you wake up, add the extra ingredients and you’re good for the road. Make a second batch for a pre-workout meal and you’re lift like a champ.
Click here to continue reading
Interview with Doberman Dan
Vince: Tell the readers about yourself..
I’m a Sagittarius and like long romantic walks on the beach and working towards world peace… lol!
But seriously, I’m actually a muscle writer. I started my first site back in 1997 called DrugFreeBodybuilding.com. I put it up as a resource for genetically average bodybuilders who want to maximize their bodybuilding potential without the use of anabolic steroids.
I’ve been pretty low-key over the past few years. I’ve actually been devoting a lot of time to my musical projects lately. I play with a funk/R&B/ “rough-neck jazz”. I’m also recording a solo project of some of my own compositions.
Vince: Why did you personally choose the drug free path?
Bodybuilding is not supposed to be just about getting big and strong… it supposed to be about building health, too. At least the old timers of the iron game were interested in building better health. I just feel that it is healthier to build your body without drugs.
Click here to continue reading
HIT VS Volume
I’m a huge advocate of High Intensity Training. I’m the kind of guy that thinks you should squeeze out every last rep to push yourself to the limit of every workout.
The secret is to know how to tweak the volume so you can stimulate each muscle group with high frequency. Bodybuilders would have you believe there’s nothing wrong with forced reps and strip sets. If you’re not pushing yourself to absolute muscular failure every workout you’re just not going to make gains right?
I believe in taking each set to absolute muscular failure, but not each workout to absolute muscular failure.
I’ve believed that for a long time and I still do. But there’s something I believe in even more and that’s PERIODIZATION, which is an organized approach to cycling different training regimens during a specific period of time.
Click here to continue reading
Vince (266)
Sean (87)
mike (61)
Mr WordPress (49)
John (44)
David (30)
A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
