Archive for 2009

How To Build Big Biceps

By Vince On September 22, 2009 19 Comments

The “Guns.” The “Pythons.” “Thunder” and “Lighting.” The “Rockweillers.” There is no other muscle group that has earned more nicknames than when describing a bulging and huge set of bicep!

Bulging biceps – every guy wants them. Count me in this group.

Pick Up Nick Nillson’s New Book Today!

The days are far from gone when you walk into the gym and see 9 out of  10 guys doing bicep curls all at the same time with the same determination to add even ¼ inch to their biceps.

Training biceps has become almost an ‘obsessive addiction’ in the gym. I have seen guys do bicep curls in between sets just so they can ’see’ a little bit of a pump in their arms.

I have seen guys spend an entire hour bent over doing concentration curls while starring in the mirror. I have seen guys take weights on vacation so that they can do some bicep curls at their hotel before they go into the club!

I have seen guys spend longer amounts of times shopping for t-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look ‘good.’

Someone disagree with me that bicep training has become an unhealthy ‘obsessive addiction’ for many. In the “Skinny Arms” defense, the allure of peaked, mountainous biceps will never go away.

Why should it? The ‘guns’ are of a man’s most prized possession and one of many women’s most desired body parts on a man (of course)!

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

Let’s examine five of the most common problems with bicep training.

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

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

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

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

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

Problem #2 ties in with problem #1. The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads while in the gym. This attention and perception that you are doing something beneficial is deceiving.

Yes, there is something to say about keeping blood in the muscle as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

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

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

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

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

Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps – barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world.

I definitely agree that these ’simple’ exercises are a safe foundation to build a program around, but let’s also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition – you are getting stronger from week to week. As long as you are increasing the weights and reps relative to perfect form, then your arms should continue growing.

Aim to build your barbell curls up to 110 pounds for a few “slow speed” sets and your dumbbell curls up to 50 pounds for a few “slow-speed” sets that involve zero rocking and swaying.

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

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

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

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

Problem #5 with bicep training:  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.

The “Mad Scientist of Exercises” Nick Nillson

Check out his site to learn more about his new book, The Best Arm Exercises You’ve Never Heard Of, to take your arm development to a whole NEW level.

Click here to get a huge set of Guns:

http://www.BestArmExercises.com

Vince Del Monte

The Motivation Report

By Vince On September 16, 2009 2 Comments

I got a killer motivation report for you today from my buddy Scott Tousignant.  It can be applied to your bodybuilding or cutting goals so you can stick to your training and diet plan.

I like giving away free stuff , and today is no exception.

I really KNOW you’ll benefit after learning THEN applying the info you learn.  Download the Motivation Report today (right click and choose ‘Save As’):

Download the Motivation Report –> Right Click and Save As

Better Than Anabolic Steroids

By Vince On September 16, 2009 19 Comments

I recently got an email from a inquisitive reader who asked:

“Vince, I’m thinking of getting your No Nonsense Muscle Building program but want to know if it’s *better than steroids*.  Please get back to me because I m fed up with looking scrawny…”

Yes and no.

Yes, with the applied dedication and effort to using my secrets, I truthfully believe No Nonsense Muscle Building is BETTER THAN STEROIDS.

No, if you’re looking for INSTANT short term gains.

That’s my short response.

You Need To Understand
How Steroids Work

First off, I do not condone or condemn the use of anabolic steroids.  My reason for this post and for writing No Nonsense Muscle Building was not an ethical or moral one.  Whether you use anabolic steroids or if you do not, I wrote my book (and this blog) to share a NEW and more POWERFUL OUTLOOK in your quest for the best possible physique.

I’m going to share my “tree” analogy to you in a moment.  Before, you need to understand you’re under a “genetic upper limit.” Simply put, depending on how you picked your parents (and how they picked their parents before them), you have a “upper limit” to your shape, size and strength.

Everyone eventually hits a DIFFERENT genetic upper limit.

Including Ronnie Coleman.  He can only become so big which is why there is only one Ronnie Coleman walking around.

Let’s look at my tree analogy.

Imagine that steroids are a tree.  Your goal is to get as huge and shredded as possible by using anabolic steroids and without question you’ll change and start moving higher into the tree.  But the tree can only grow so high.  Some guys will climb the tree faster than others depending on what they take and how much they take.

But once you climb to the top of the tree, it doesn’t matter how powerful the anabolic steroids are or how much you take, or how smart you train and eat.  You’ll never look like Ronnie Coleman.  Your body has upper limits just like a tree has limits to how high it can grow vertically.

You can always try to find a different tree to climb (different steroids, diet, workout) but no matter how many trees you climb you’ll always find that every tree has its upper limits.

Steroids Are Short
Term Solutions

No matter what you heard, once you stop taking anabolic steroids (or you fall off your tree) you will return to your previous baseline. You may have heard some dude say, “I gained 20 pounds of muscle on ‘drug x’ and only lost 10 pounds of it when I came off…”

Let’s look at what’s REALLY happening though (I have heard this over and over from experienced bodybuilders who use anabolic steroids).

Anabolic steroids give you extra motivation to trainer harder, sleep me and eat better.  This, my good friend, is why the fellow above kept 10 pounds of muscle and experienced a long-term benefit.  It’s what occurs WHILE on the drugs that results in the long-lasting results.

Why No Nonsense Muscle Building
Is Better Than Steroids…

So why not learn, then apply better training, better eating and better recovery in the first place?

That’s why I wrote my book for you.  So you can keep climbing your tree until you hit the upper limits.  Once you get to the upper limits – advance it, fine-tune it and scale it up to find new growth.  Your tree can only grow so high but the GOOD NEWS is that it can reach the sky!

Once you hit the sky, start growing branches and move ACROSS.  Keep training hard, eating smart and continually giving your muscles a reason to adapt to greater stress.  If you resort to anabolic steroids, you will hit your upper limit much faster and miss out on growing branches across the entire sky.

Steroids Are Just Hormones…

Hormones are messengers that send signals to perform a variety of actions in our bodies.  Applied to a muscle cell, steroids can tell muscles cells to increase protein synthesis (grow faster), recover quicker, improve storage space for glycogen (lift more and retain more water), improve nutrient uptake (better absorption of food) which are all critical elements of muscle growth.

But you may not know the most POWERFUL drug out here: WHOLE FOOD!

That’s why knowing how to maximize your pre and post workout meals, nutrient timing and meal design MUST be done right.

In No Nonsense Muscle Building I’ll teach you how to burn fat, reduce muscle soreness and accelerate recovery and mimic the effects of steroids using just diet and training.

That’s why I can TRUTHFULLY say the information found in my book is truly BETTER THAN STEROIDS.

Click here to own a copy of my book and system:
http://www.VinceDelMonteFitness.com

Train to Gain,

P.S. Here are results from Paul after 3-months on my system:

“I started your NNMB program on 4/4/09 with UDT. I am currently
on week 7 of the 29 week beg-int weight training program.

THE RESULTS HAVE BEEN IMMEDIATE AND DRAMATIC!!!

Since beginning UDT through today, I have gained 25 lbs (12 weeks).
I’m not sure exactly what the ratio of muscle to fat is, and I
don’t really care either because it looks great.

And lots of people have noticed my progress.

One friend I hadn’t seen in a few months said “holy shit dude,
you’re jacked!”. Another friend who I hadn’t seen in about a month
said I “look like The Hulk” and I looked like I “blew up”.

Best of all is the attention I now get from love interests at bars
and clubs-my life has truly been changed in that regard.

And I’ve only been doing this for 7 weeks-hard to imagine what
things will be like at week 29!!!

Feel free to use this for your testimonials on your website.

Please just use my first name, Paul, and location, Dallas, TX.

Thank you for changing my life.”
Paul

Best Bodybuilding Supplements For Hardgainers

By Vince On September 13, 2009 12 Comments

Listen closely, hardgainers. I’m just like you so you’re not alone. In fact, the majority of bodybuilders are in the “sucky-genetics” category – which is exactly why you got involved in bodybuilding in the first place.

You’re tired of being scrawny and getting blank stares from people when you tell them you body build. You don’t blame them because you find it (just as) hard to believe that you bust your butt in the gym 5 days a week and have little to show.

Our bodies are more suited to be one of those lean, mean, running machines than looking jacked like Hugh Jackman from Wolverine.

Bodybuilding supplement companies exploit and take advantage of your desires by over promising huge gains, “better than steroids” promises and dramatic feats of strength – but you’re starting to believe it’s just a bunch of smoke and mirrors.

Or is it?

Yes and no. Supplements are not the key to winning your first bodybuilding show or shocking your friends when you rip your shirt off but they can make a 10% improvement assuming you have your diet, training and lifestyle dialed to the right station.

The secret is to understand there is no best bodybuilding supplement for everyone.

You have to analyze why you’re a hardgainer and then use the bodybuilding supplements that solve your hardgainer problems, rather than using every glitzy supplement in the yard.

But before we address which bodybuilding supplements you need, let me be brutally blunt:

1. Don’t ask me what the best protein supplement is if you’re not eating protein every three hours.

2. Don’t even think of asking me about pre-workout and post-workout protein drinks to buy if you’re not even eating enough calories.

3. Don’t you dare ask me what NO2 product to take if you’re not sleeping 8 hours a night.

4. Don’t even think about asking me what Test booster to take if you’re boozing until four in the morning on weekends.

5. Don’t embarrass yourself and ask what multi vitamin to take if you’re not eating at least 10 serving of fruits and veggies a day.

Take home message before buying any supplements: Always ask yourself, “What am I trying to get this supplement to do that my diet cannot do?”

Bodybuilders knew this before supplements were even invented and relied on the most anabolic hormone available – whole food. Let that sink in for a moment.

I understand that it’s impractical to get bodybuilding amino acids and nutrition into your system in three hour intervals from solid meals every time.

I know that you may in fact be at a 90% threshold in your training, diet and lifestyle which means you’re maximizing every element that you can control naturally.

Now it’s time to bring on board the best bodybuilding supplements that will appeal to the majority. Remember, you need to create your supplement program based on your individual needs but for 90% of the hardgainers reading this, 90% of the time, the bodybuilding supplements below will be a solid foundation to invest in. Here they are:

Creatine

Many guys think that if they take creatine, they’re going to grow. These individuals are extremely misled so it’s vital that you get a better understanding of what creatine will and will not do for you.

What creatine essentially will help you with is putting in the hard work at the gym. It does this by replenishing the high energy compound called creatine phosphate, which the muscles need if they are going to keep contracting with intensity – and you’re going to keep lifting weight.

Once your creatine stores run out, you’re going to feel like you’ve hit a wall with your workout – no matter how much you will yourself to push more weight, it isn’t going to happen.

Some guys will have diets naturally high in creatine (those who eat a high amount of red meat for instance), but on average, most people who are involved with heavy lifting fall short.

Creatine bridges this gap and makes sure that lack of creatine phosphate in your system doesn’t become a problem.

When used properly, it can help you work harder so you can see better results – but it is not going to do the work for you.

Micellar-Isolate Protein Powder

Another supplement that I do recommend to most people is micellar isolate protein powder. When you’re working hard in the gym, your protein needs are going to go up and if you struggle to get enough with food, you could risk not seeing maximum muscle gains.

Protein powder is convenient, it’s cost effective, and it’s great for before, during, and after your workouts.

Just don’t go start replacing all your ’should-be solid food’ meals with protein powder. That I would not recommend.

Choosing micellar isolate protein is the best decision since this is the highest quality form of protein powder and releases much more slowly in the body so you will get a steady stream of amino acids for a longer period of time.

I have personally been experimenting with a variety of micellar isolate protein powders and prefer the variety of amino acid release rates than just one or the other.

Essential Fatty Acids

There is a great deal of research to support the positive health benefits of regularly including essential fatty acids in your day. If you are not eating a higher amount of fatty fish, flaxseeds, or walnuts, chances are you are not getting the essential fatty acids you need.

Using an essential fatty acids supplement makes it incredibly easy to reach your needs and is available in capsule form. Some of the benefits you will receive from a regular intake include enhanced energy, better insulin-glucose control, increased immune system function, mood regulation, and enhanced lean muscle retention and building.

An essential fatty acid supplement is one product that you do not want to miss.

A Greens Product

Finally, the last bodybuilding supplement that you should be taking is some form of greens product. When you’re shooting to gain the types of muscle mass you’re looking to do, you’re going to be eating a very high volume of food – so much that at times you’re going to really struggle to get it in.

This means that you must focus on as calorie dense foods as possible. Unfortunately, that means most whole vegetables are not going to have much of a place on your diet. They will simply fill you up too fast and prevent you from getting the calories in.

But vegetables are extremely important for a healthy body from a vitamin and micronutrient standpoint, and this is where the greens product comes in.

When you take this, you’ll get the nutritional assurance you need while freeing yourself up to focus on those calorie dense food sources that will help you build the lean muscle mass.

Bodybuilding Supplement Tips (Filmed in Las Vegas with Lee Hayward)

Take a few minutes to watch this quick summary of what we just discussed above.  Lee and I filmed it while in Las Vegas recently.  We had a fun time with a great back drop and few laughs too.  I know you’ll like this one.

Got anymore specific bodybuilding supplement questions? Post them below.

Vince.

P.S. I know you guys are going to bombard me with, “Which brand should I take?” And here is my answer because this question used to drive me crazy too.

First off, there is not a best bodybuilding supplement brand. It’s impossible to determine.  Everyone will tell you something different.  You won’t be able to tell the difference (for the most part). And you’ll waste enough to energy to sprint up the CN Tower so do yourself a favor and take MY advice:

You cycle your calories.  You cycle your cardio. You cycle your weight routines.  You cycle the foods you eat so cycle various supplement products too.

In light of adaptation I suggest you cycle various products to maximize your gains and give up the search for the best brand.

If the best bodybuilding supplement brand existed, you would know about it and be using it already.

Avoid The Top 10 Supplement Myths To Not Get Scammed

By Vince On September 8, 2009 3 Comments

Unless you have inside “hook ups” in the supplement market, it’s tough to get the right information, not get confused and prevent major damage on your wallet.

Fortunately, I am privileged to have inside info that helps me not get scammed, saves lots of frustration and lots of money.

Let me help you sort out fact from fiction so that you can get yourself the “bread and butter” supplements and avoid wandering around your supplement store like a deer caught in the head lights.

Myth #1
You’re Missing Out If You’re Not Taking Supplement X

I’m like you – I don’t want to be left out in the dark if there is a hot new product available and it’s the “next big thing.”  Supplement companies use this technique to get you spend lots of money with lots of over hyped claims before the supplement has been on the market long enough to stand the test of time.

Myth #2
If The Packaging Is Sexy Then It Must Work

Most supplement companies spend more time researching techniques for packaging and drawing your eyes to the labels instead of the actual contents in the product. Do your research on the company before you get sucked in.

Myth #3
The New Product Is Always Better Than The Old Product

How do supplement companies stay in business?  By making money -lots of it and they don’t become profitable by bashing their old line and saying their new line is “inferior.”   Although there are some new innovations and formulas available, the old products don’t lose their effectiveness just because a new one has arrived.

Myth #4
The Science Backs It Up So It Must Work

Yes, some companies can back their formulas and products up by science but don’t get suckered for supplements that over use “scientific slant” which is a marketing method.  Most supplement companies don’t reveal nearly the entire truth of the science – just what you want to hear.

Myth #5
What It Says On The Bottle Is In The Bottle

What you see is not always what you get. For almost all supplement companies there is a 10% variance which means you could be getting 10% less (and maybe 10% more with a reputable company). Companies that are FDA approved or CGMP certified will help your chances of getting what it actually says on the label.

Myth #6
Cheap Prices Means a Better Deal

Like anything in life, there is no such thing as a “free lunch” and if it looks too good to be true, most likely it is. Just like you won’t ever find a diamond on sale, don’t expect to find a high quality product on sale. If it’s super cheap, then it’s cheap for a reason.

Click here to continue reading

The Bad and Ugly of 12-Week Fitness Contests

By Vince On September 7, 2009 3 Comments

12-week fitness transformation contests have been incredibly one of the best ways to motivate you to get into great shape.

But there is an ugly side to some of these contests…

Not everyone follows through and completes the transformation contest.

Many people are uncomfortable taking their before  and after photos and embarrassed to share those pictures with the rest of the world.

People who enter transformation contests that run for 12 weeks seem to fall into one of three categories:

• * Drop outs

• * Rebounders

• * Winners

1) 90% entered the contest, but they lost motivation before it was even over. They DROPPED OUT and usually felt bad about themselves afterward. They felt like failures or worse… they were devastated and became indifferent about fitness by adopting an “I don’t care anymore” attitude (the most harmful attitude you can have).

2) 7% would say the contest was exactly the kick in the butt they needed to focus their energies for 3 months. In 12 weeks, they got in great shape, maybe even the best shape of their lives. But when the contest ended, they lost motivation, they lost their physical peak and they REBOUNDED so fast, it was painful to watch.

3) 3% of the people got more motivated than they’d ever been before. The 12-week contest was the catalyst for a long term life change. They got in the best shape of their lives and they stayed in shape afterwards. All the people in this top 3% group were WINNERS, even if only one person could win the contest.

• What’s the difference between these people?

• What must you do to be in the top 3%?

• How can you achieve your short term goals, and make those results stick?

Click here to continue reading

The Diet Solution Plan

By Vince On September 2, 2009 8 Comments

Yesterday morning I was cooling down for 20 minutes on the bike after a brutal leg workout and started flipping through the TV stations instead of listening to my iPod and I was reminded of how much weight loss has become a North American obsession!

You don’t have to flip many stations to get bombarded by new gadgets, pills, diets, books and programs endorsed by celebrities and it only takes three easy payments to fix your problem.

Perhaps you have tried one of these methods that gladly take your money and you still have nothing (or little) show for it.

Sure, anything works in the short term but I am interested in sharing solutions that work for the long term.

Aren’t you?

This reminded me of one of the most popular interviews I did last year with Isabel De Los Rios and I wanted to give you a chance to see why  I consider her to be one of the most knowledgeable nutrition experts I’ve come across over the years.

Vince Del Monte V.S. Isabel De Los Rios Interview

Vince: Why did you decide to write The Diet Solution Plan when there is more than enough nutrition info out there?

Isabel: I decided to write the Diet Solution for that exact reason.  People are being bombarded with nutrition information and either one of two things is happening:  They are either being grossly misinformed with information that is the complete opposite of what is the truth or they are so overwhelmed with all of the good information and they just don’t know where to start.

What I did with The Diet Solution was take all of the BEST information out on the market today and compiled it
in an easy to understand, easy to read and easy to implement program.  Basically, took the best of the best and saved my readers hundreds of hours and hundreds of dollars in research and trial and error.

Vince: You clearly state that soy is NOT a health food.  Does this go for my friends who want to build muscle and lose fat?

Isabel: This goes for absolutely everyone, but especially for those who want to build muscle.  I would even say the effects of eating soy will contribute to the exact OPPOSITE hormonal changes in your body that you want if building muscle is your goal.

This is because most soy products on the market today contain phytoestrogens.   These phytoestrogens mimic the effects of estrogen in the body and have been shown to decrease the testosterone levels of rats, monkeys and other animals, including humans.  It has been known for quite some time that soy lowers testosterone to the point that there is an old Japanese wives’ tale that says women punish straying husbands by feeding them a lot of tofu.  Now what do you think that means?

If building muscle is your goal, definitely stay away from any protein powder or protein bar that contains soy or soy protein isolate. Make sure to read labels carefully as it is in more products than you think.

Vince: When choosing a protein powder, should I really be concerned about artificial sweeteners harming my body?

Isabel: Artificial sweeteners have been found to be one of the most toxic substances we can put inside our bodies.  Besides the fact that it causes brain and metabolism dysfunction, they clog up your liver to a point where it can not fully function.

Why is your liver so important?  Your liver is not only responsible for eliminating toxins from your body but it is also responsible for metabolizing fat.  If it is so busy processing through artificial sweeteners (a harmful toxin), it will not spend a sufficient amount of time processing through the unwanted fat you are trying to lose.

Believe it or not, I have had clients give up Diet Coke and lose up to 10 lbs in 2 weeks!

Vince: In your program, you talk about good dairy and bad dairy.  Any tip you can provide before I buy any more dairy?

Isabel: Dairy is one of the leading reasons most people can not lose weight or, worse yet, are constantly gaining weight.  The shocking truth about dairy is that it is only healthy in its raw form.  All of the pasteurized dairy in the supermarkets today are really keeping people fat and making them fatter.

Besides the countless amount of research that has been done showing us how healthy raw dairy is, the proof is really in the thousands of people and children that are overweight or obese and drinking several glasses of pasteurized milk each day.

Vince: Eating organic food is really expensive.  Is it worth the extra cost or completely over rated?  Will it really make a difference in building muscle faster and losing fat quicker?

Isabel: The answer to this question takes us back to the function of the liver.  The pesticides, antibiotics and hormones that are being added to most foods are clogging up our livers.  Again, a clogged up liver can not burn fat.

And worse yet, will continue to store fat.  Yes, organic food may be a bit more expensive.  But most of my clients notice their grocery bill is the same once they eliminate the expensive cereals and “so called” expensive diet foods they were eating before.

Vince: The last thing I want to share with my friends is another “diet program.”   How is your nutrition program different and who would be a perfect candidate for your nutrition program?

Isabel: My nutrition program is the best way and the only way most people should be eating.  It is not some crazy fad diet, nor is it some extreme crash diet.  It is how everyone should be eating on a daily basis, as mother-nature intended.  What most people don’t realize is, if we ate they way our ancestors ate centuries ago, we would all be lean and healthy.  It is the over-commercialized and toxic processed foods in our
countries that are keeping everyone so overweight and unhealthy.

Does it really seem healthy to sign up for a diet program that makes you buy their food and only their food?  Or to nourish your body with fake powders and bars?  That’s really not how are bodies were designed.

What I teach in http://www.AntiDietPlan.com is exactly what your body needs to maintain a lean and healthy body for a lifetime.

What is the biggest benefit of following your nutrition program and does it come with meal recipes and meal plans?

The biggest benefit of my nutrition program is that it is made up of all real food.  It also recommends that you eat good healthy portions of food and that you should NEVER be hungry.  If you are walking around hungry, you are doing something wrong. You are most likely starving your body of the nutrients and whole foods it needs.

I have done all the hard work for you.  I have put together all of the healthy principles into easy to follow meal plans, no matter what your starting point is.  I have also included 61 of my favorite meal recipes so that you can always keep your nutrition program delicious.

Vince: How important is it to eat based on your metabolism and eat the right foods for your metabolism?  Do you touch on this in your program?

Isabel: Eating the right foods for your metabolism is so important, that it is the difference between losing weight and not losing weight.  We are all individual and so are our metabolisms.  In order to pinpoint exactly which meal plan will work best, I have included a Metabolic Typing Test so my readers can determine exactly how they metabolize food and which foods are “fat burning” foods and which foods are “fat storing” foods.  The results of this test have been a true “AHA” moment for thousands of people, finally, maybe for the first time, finding why they have not been able to shed their unwanted fat before.

===============
END OF INTERVIEW
===============

If you want to eat the healthiest diet possible for your specific body and learn to stay lean for life, make sure to read through Isabel De Los Rios’ program…

Download a copy of her program today:
–>  http://AntiDietPlan.com

In my strong opinion, this is MUST-READ resource if you care about your health and your family and want to really optimize your muscle building and six pack quest.

I learned more in this program than I did during my nutrition classes at University!

Your friend and coach,
Vince Del Monte

Does Cheap Organic Food Exist?

By Vince On August 31, 2009 12 Comments

Before we address the question: “Does cheap organic food exist?” I would like to clarify what organic food really is because you can’t go anywhere without seeing someone selling “organic this” and “organic that.”

Like me, you’re probably wondering if these foods and products are worth your time and money?

Organic food means the food or product has been grown the way mother nature intended: without the use of chemicals, pesticides, herbicides and fungicides. In other words, naturally!

Now it’s time to bring Isabel De Los Rios back on the hot seat to answer the question, “Does cheap organic food really exist?”  This article will help you understand exactly why organic food is all the rave these days and what you can do to make organic living easy, simple and cheaper.

Is there such a thing as Cheap Organic Food?

by Isabel De Los Rios                                                                                                                                                                                                       Author, The Diet Solution Plan

Are Organic foods really worth their, sometimes, high prices?  Is there any way to make organic eating affordable?

Many times people’s biggest resistance to buying organic is the higher price.  But there are ways to make organic eating cheaper and much more affordable for you and your family.

What exactly is Organic Food?

Organic food is food grown or raised without the use of synthetic (chemically formulated) pesticides, herbicides, fungicides, or fertilizers. This method of farming allows foods to grown in nature as they were intended. Consider that conventional farmers in the United States spray 2 billion pounds of pesticides a year on crops to compensate for poor farming practices. Do you know where those pesticides end up? In our food supply!

Aside from pesticide contamination, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

When I first discovered that organic foods might be the missing link to my weight loss and health efforts (read Isabel’s story by clicking here), I had just graduated from college and was living in a miniature apartment in New York City which was quite pricey, that I could barely afford.

How in the world was I going to spend the big bucks on organic food?

Here is how I mastered the art of “going organic on a budget”:

I stopped buying crappy “non foods” (and, yes, crappy is a scientific term). Most protein shakes, “health” bars, and processed foods are actually pretty expensive and when you completely eliminate them from your grocery list, you will save hundreds of dollars.

Take a good look at the price of sugar cereals, packaged cookies and cakes, and frozen TV dinners. You will see how the prices of these foods quickly add up. That same amount of money can be better spent on a week’s worth of organic produce.

1. When I started eating reasonable portions, the food was not that expensive. When I really took a look at how much I was eating and how much I was supposed to be eating, I clearly had mistaken myself for a 200 lb sumo wrestler. I had portion distortion to say the least and eating less meant spending less

2. I sought out the local farmer’s markets. The prices were so much better and I always got fresh food in season. And, honestly, if the price of cherries was the equivalent of diamond earrings, I would choose a different fruit. Go for the apples, pears, or bananas. Variety is good anyway so choose the fruits and veggies without the diamond prices.

3. I transitioned my kitchen and my whole house slowly. I probably did not have a complete organic kitchen until 3 years later. Not the ideal, but I did the best I could. Rome wasn’t built in a day and neither was my organic palace. Do the best you can, start with a few items and then go from there.

4. Buy organic foods “selectively”. The following foods have been shown to have the highest levels of pesticide residue, so they should really always be purchased organic.

Fruits:

• Peaches
• Apples
• Strawberries
• Nectarines
• Pears
• Cherries
• Red Raspberries
• Imported Grapes

Vegetables:

• Spinach
• Bell Peppers
• Celery
• Potatoes
• Hot Peppers

Animal products
*Always look for animal products (meats, poultry, and dairy) that have no added antibiotics and growth hormones. Ingesting meats that have been injected with these harmful substances is equivalent to eating the hormones and antibiotics themselves. Very dangerous!

These foods tend to be lower in pesticide levels so can be purchased conventional if necessary:

Fruits:

• Pineapples
• Plantains
• Mangoes
• Bananas
• Watermelon
• Plums
• Kiwi Fruit
• Blueberries
• Papaya
• Grapefruit
• Avocado

Vegetables:

• Cauliflower
• Brussels Sprouts
• Asparagus
• Radishes
• Broccoli
• Onions
• Okra
• Cabbage
• Eggplant

END OF ARTICLE

There’s no material item that comes close to matching “feeling good” about yourself. Take a look at where you’re spending your money now and figure out how to fit organic foods into your budget (even if it’s a slow transition). I promise that if it was doable for me, it’s doable for you too!

Learn how to incorporate organic living into your muscle building or fat loss program by reading Isabel’s Diet Solution Plan at:

http://www.AntiDietPlan.com

Vince
P.S. Between now and Thursday at midnight I’m giving away my exclusive “What To Eat For Maximum Muscle Growth Video Series with Isabel De Los Rios.” (Retail Value – $97) to anyone who purchases Isabel’s program as a personal Bonus Gift because I really believe in Isabel’s nutritional info for YOU.

here is what’s in the FREE bonus videos:

Just email your Clickbank receipt to vincedelmonte@yahoo.ca with the subject line, “Add Bonus…” to help us get your digital videos ASAP.

You can not purchase these digital videos ANYWHERE because they are only available when you join Isabel’s Diet Solution Plan as my way of applauding you for investing in this life-changing nutrition resource.

http://www.AntiDietPlan.com <- click here to read more on her book and get your f.r.e.e. bonuses.

How To Eat Healthy While You Travel

By Vince On August 30, 2009 5 Comments

Let’s face it.

Maintaining a healthy diet while traveling can be a pain and very frustrating.

At least that’s what I thought and the excuse I dished out until I chatted with my friend  Isabel De Los Rios, author of The Diet Solution Plan and probably the smartest nutritionist I know.

I am no stranger to traveling myself.

Since I have a mobile business and travel a few times a month I can relate to my readers asking me all the time:

“Vince, I am always on the go. How can I stick to my healthy eating plan and still live my life?”

I asked my friend Isabel if I could post an excellent article she recently wrote on this topic.  I love Isabel’s info because it’s so practical and easy to implement as you’ll see below.

So if your days really have you running around from work, to parties, to picking up kids all over the neighborhood, here are a few strategies that really do work compliments of Isabel De Los Rios from The Diet Solution Plan:

1. Make your trunk your refrigerator.

Ok, not literally, but I have known many people (including myself) to keep a small cooler in their trunk at all times. They fill it with healthy goodies at the beginning of the day (raw nuts, fresh fruits and veggies, even hard boiled eggs) along with some ice packs and extra tupperware (just in case) and they’re off for the day.

At the end of the day, they empty whatever is left and the ice packs go back in the freezer for the next day. This is also a great way to keep your water bottles nice and cold and not warm from the car heat.

Click here to continue reading

Cardio Program Q & A Bag

By Vince On August 25, 2009 12 Comments

You had a lot of questions yesterday and I have lots of answers.  Notice similar answers to many of the responses.

Question #1: “I have very toned arms legs & arms, but my belly stills holds the last bit of my fat that keeps me from having my perfect body. I do 2 x 20 interval runs a week (1 minute walk & 1 minute run) and then once a week I do a 6km jog. When is interval cardio the best? Should I be doing more endurance running instead?” – Heidi

I’m not going to change your program Heidi.  Refer to the two protocols from yesterday and I suggest you use a combination as you’re currently doing.

Increase the intensity until you hit your top goal pace for the 20 minute workouts.  And build up to 10 km on the long run.

Learn from doing Heidi. 

Questions #2: “Can sprinting be done instead of just jogging for 3×20 minutes? I’m training for basketball and I don’t want to lose my vertical leap by doing anything too long distance, plus sprinting is a great lower body workout. How would you suggest incorporating sprints into a workout plan?” – Alex

Alex, On your off days which means on the days you do not play basket ball or lift weights. Yes, trade in your jogging workouts for intervals if speed and power are your goals.  Start with 30 second sprints and 90 second rest periods.

Question #3: “I usually do cardio on my days off studying martial arts. But i sometimes wonder if it’s too much cardio. Sessions typically last between 1:2 – 2 hours a time. I have the typical skinny fat guy sydrome, podge belly with small arms and shoulders. My muscles are very stubborn and i find it hard getting enough calories. Is this cardio too much, not enough, wrong type or about right?” – Dan Bull

Hey Dan. Prioritize three weight training workouts, using my No Nonsense Muscle program, every 48 hours to take care of your muscle goals.

Do your martial arts on their own days.

Perform 10-20 minutes of interval cardio after your weight training days.

Put that plan into action for 6-weeks and record everything you learn.

Question #4: “hey vince I can’t run so well cause it just makes my knees worse, so I swim. When i swim though i swim every day for 30 minutes before my workout. Then I workout for an hour and a half, so all together it ends up being 2 hrs. But I want to lose my gut and gain arm mass. So should I cut down on my workout to make my cardio longer? like swim for an hr? and maybe instead of doing 3 or 4 different workouts for each muscle do maybe two instead? to make the time less? just wondering…” – Charles Badger

Hi Charles. Swimming before your weights is fine.  You may want to try it switched around just to double check which one allows a better weight training workout.

You’re confused right now with too many options.  Make ONE plan and ride it out for 4-6 weeks and learn all you can.  I suggest 1 day of just swimming and 1 day of just weights. Three 1 hour swims and three 1 hour weight workouts.

Join a swim team so you start swimming harder.  Find a workout partner or trainer to push you on your weight days.  Sounds like you’re intensity needs to be cranked.

Question #5: “I do 30mins CV training 2/3 times weekly on non weight training days. Am I just wasting my time and should I ditch these in favour of this interval training post workout? Is this interval training post weights workout more affective at burning more body fat?” – Phil

Yo Phil. You’re never wasting your time if you have reasons for doing something.  Even if it’s too watch Oprah while you do your cardio.  If you’re getting results, you’re never wasting your time.

You’ll only know if interval cardio works until you try it. Yes, you’ll burn more overall calories with interval training if done properly.  Start doing 30 minutes of interval cardio 2x a week and 1 easy 30 minute cardio workout.  If you’ve never done interval cardio, you’ll see some rapid results.

Question #6: “Whens the best time to do cardio before or after a workout ? Or on a separate day all together?” – Carl

I prefer to do my cardio program early in the morning to take advantage of depleted glycogen stores and more fat mobilization.

I like weights in the evening because I’m more alert and have a few meals in me and since I’m a hardgainer this gives me an edge to build more muscle.

Performing your weights as far away from your cardio is the best plan for muscle building but not necessary for fat loss.

I prefer cardio after a workout because I prefer more energy for more weights.  It’s personal preference and the best way to bust a plateau is to do the opposite of what you’re currently doing.

Question #7: “It is an interesting video. Is it better to do cardio 4 times a week for a shorter time, or 2 times a week for a longer period of time?” – Natalia

Only you can answer that Natalia.  Test both methods and let us know what you learn about yourself.  I would say it’s better to go more frequently for a shorter time so your intensity is higher and you get more metabolic boosts throughout the week.

Question #8: “I just want to know that can we do cardio at separate time in a day.like i use to work out in the evening.so what if i do cardio(specially running) in the morning. I use to hit gym 5 days a week,so i have to do cardio haw many days.” – Akshay

This is fine Aksahy.  You’ll have to test it and learn from doing, not asking about it.  If you hit the gym 5 days a week you could do interval cardio after your weight 3 of those times and long, slow cardio 2 of those times.

If you can do all your cardio in the am and weights in the pm, you’ve got a great schedule and if this amount of training does not burn you out, go for it.  Your body is smarter than anyone else so listen to it for feedback and make changes up or down based on it.

END OF THE CARDIO PROGRAM Q & A BAG

If you want to see the exact cardio workouts and ab workouts I did for the last 10-weeks before the World Fitness Model Championships last year, make sure to grab my book: Your Six Pack Quest: 6 Pack In 6 Months Guaranteed.

I shed 23 pounds of fat and gained 8 pounds of muscle in the last 10-weeks before my shot – the most amazing results I’ve ever experienced and it had a lot to do with my unique and never-before seen cardio methods in this book.

Grab a copy to ensure you’re ripped for New Years 2010 this year, it’s only 4 months away!

Vince DelMonte