Muscle Building and Six Pack Tips Part 2 of 5 34
Posted In Fat Loss Training,Featured Post,Muscle Building Diets
Welcome back to my 30th Birthday Celebration week. In light of the big 3-0, I’m sharing 30 muscle building six pack tips spread out over the week. Today is dedicated to the trophy of all trophies – the six pack.
But before I share those three deadly nutrition tips for getting a six pack I would like to remind you of the BIG NEWS about my Birthday Bash Sale by clicking the image below:
Six Pack Tip #1
Avoid starvation emergency
One of the secrets of getting a six pack is to not starve your body all day and then dump a boatload of food into your body at once. In short, when you eat is just as important as what you eat. Even a small plate of food at the wrong time, after hours of caloric starvation can cause you to rapidly gain a lard gut. I call it “starvation emergency.”
Shockingly, most North American’s follow a similar diet to Japanese sumo wrestlers who can be credited to exploiting the starvation emergency response to the max. Believe it or not but most sumo wrestlers only eat one meal a day in the evening. It’s named chanko and consists of pot broth with pieces of meat, poultry, fish and vegetables. It’s side dishes are rice and tea. This doesn’t sound too bad and it may appear puzzling to determine what is wrong with this meal. To me the problem is clear. Even though the total calories is not a lot, the timing of the meal could not be worst. The meal is served in the evening and right before bed time. The perfect combination for piling on lard. This sets up a catabolic and fat-accumulation message throughout the entire body.
Sumo wrestlers intentionally starve themselves throughout the day so that when they eat in the evening time, the body is fully prepared to stockpile nearly every calorie as fat, all in what the body perceives as necessary for surviving the next day of starvation.
I hope you’re not eating like a sumo wrestler because if you are putting yourself through starvation emergency then you’ll easily gain plenty of fat and curb quality muscle growth.
A better approach is to eat more calories early on in the day, maintain frequent smaller meals throughout the day, decreasing to nothing in the evening time.
Six Pack Tip #2
Get your ZZZZZZZZZZZZ’s
Rest, in particular sleep, is critical to shedding all your belly fat. No matter how perfect your diet or training might be, without rest you’ll never pack on serious muscle and shed all the fat. During sleep your cortisol levels balance out and your growth hormone levels surge. Your body requires deep healing sleep from your low calorie diet and intense workload while cutting off the fat.
With this increased workload and stress on the body, you can quickly become fatigued and feel overtrained. The longer you cut your cut your calories and longer you push the weights, the worse the fatigue and stress becomes. There are no magic supplements that counteract the damage you do to your body during an intense cutting phase than sleep. Getting anything less than 7 hours of sleep a night will eventually take its toll on your body and I recommend you strive for at least 8 hours of sleep each night if you want to keep your metabolic furnace burning.
A demonstration of deep healing and rebuilding sleep
Six Pack Tip #3
Master a consistent meal cadence
Remember the last time you went long periods without food? Think about how you felt. Your stomach starts growling and you began salivating at your mouth when you visualize your favorite meal. You may even start drooling thinking about gross foods like greasy cheeseburgers, salty fries and sugary pops.
Then what happened? Your temperature went up, you began to sweat and you started to become very agitated. Soon after, all that torture disappeared and you mysteriously felt fine again, at least for a little while.
What happened to your body is that you slipped into starvation emergency. After those first few signs it’s usually too late to reverse even with a quick meal. The relief you feel is from a triggering of catabolic hormones such as cortisol and epinephrine, every bodybuilders worst nightmare because they cause you to break down muscle for energy and store energy as fat.
The simple way to avoid this cascade of destructive hormones is to avoid the starvation emergency in the first place. I recommend that you create a standardized meal cadence. If you’re skinny and packing on muscle then strive to eat at least every 3 hours. If you’re trying to lose fat I would still suggest to eat every 3 hours. The take home message is to never reach the point of high hunger level. You should eat because it’s feeding time, not because you’re starving.
END OF ARTICLE
Remember, I’m celebrating my 30th Birthday by re-releasing another 500 DVD sets of my No Nonsense Muscle Building and Six Pack DVD Series until this Friday December 4th at midnight. In the last 24-hours we’ve sold over 120 sets so this WILL sell out.
At the end of the week, the birthday bonuses disappear and they will not be released for another long time…
If you’re looking to get access to the same six pack I used to get ready for the World Fitness Model Championships (I followed the 5-day Metabolic Overdrive program) then be sure to give yourself an early Christmas gift.
Click this link below for more info:
Vince
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Hey Vince,
I am always hungry no matter what or how much I eat. If you could suggest some meals that could curb my hunger that would be great. I am curently at 150lbs with quite a bit of belly fat and if you could also suggest some hardcore ab workouts to get rid of it I would appreciate it greatly.
Vince you need to do more stuff with lee. The vegas videos you did are awesome and i love the shoulder and bicep workout, even my pipe cleaner arms look bigger after.
Respect
Yep ref. to Skinny Guy Savior.
I agree you don’t have to prove to others when results speaks TON’s of good about you.But i love your full transparency.
A suggestion – Negative comments are going to be there. Do not remove them completely.Some criticisim inspires to do better each day.
And i am Seth Godin’s fan. Permission Marketing is a great book n choice here for photo post
Thanks for the new post and yeah offer too.
Sorry, forgot to mention that in spite of my less than perfect job I have gained 15 pounds, dropped 2 inches around my waist and increased core strength. I say core strength by stating that I have doubled or tripled the number of pushups I can do in one set and am starting to get definition on the abs. This is the best shape that I have been in for a couple decades at least. Hope to have a gym membership in a few weeks and that should give me the additional weights to do the real gain. Thanks again, Vince.
Your comment about perfection and then the comment about an art that requires INTERACTIVE participation is what I like.
I started doing and then started reading. MY reading (and a lot of it was yours, Vince) and the movies showed that I was doing a lot of things wrong. I won’t worry about the 6-Pack or 4-Pack or 8-Pack (for now) I want to build the body to a place where I can be a bit better shape than most 57 year olds.
I am not looking for a body-building trophy, I just don’t want to be all hunched over and unable to pick up my suitcase when I am 90. My work hasn’t been as dramatic as it could be if I followed all the rules, but then again I have been at this for 24 weeks and my last attempt was in 2002 when I only made it for 12. Sometimes you just need to tell them not to quit. I can find all sorts of reasons to quit and then I look in the mirror (with a pic from 2002 along side) and say “well, maybe I can keep this up another week”.
You may wish to share how you keep going on those days when you just want to quit. That assumes that you have those days that you don’t want to go work out, not too busy, just don’t want to?
You do a great job. Don’t take down the negative, it gives your followers the chance to show their gratitude for your hard work and your experience.
We should do that sometime. Hit me up via facebook. I love Valentino’s. I’ll take an double please.
No… are you referring to my “Skinny Guy Savior?” Lee DID help me get ready for the last 10 days of my very first fitness model show about 5 years ago though. Great, great guy.
Thanks James. I’m into full transperancy so don’t delete comments but I was thinking today – I’m going to start deleting ANY negativity on this blog. I consider this blog my HOME. Would you let negativity into your home?
There are too many people who are keen to learn and bringing great energy and I am not going to let someone come ruin that for the rest of us.
So if you’re going to bring something negative – save your finger muscles because it’s going to get deleted by me
vince
I thought it was pretty powerful too. Glad you hit it home again.
@Vince – I can only conclude that Pete is either trolling or just a tool. You dont really need to explain yourself Vince because your results speak much louder than words.
thanks for the comment Steve.
I have a medical problem digesting meat and my diet is vegetarian, so any thoughts or any suggestions for proteins ?
Can you spot on this one.
How to know what type of body you have got ? = Ectomorphs,,Mesomorphs or else ?
Hey Vince,
Was Lee Hayward your mentor/coach who helped you transformed in your skinny Vinny days.
Vince,
Thanks for the reply. Just bought your recently promoted programs and can’t wait to try them. Your drive for success and the integrity you display while getting there does us Hamiltonians proud. I’d love to pick your brain someday over a cup of espresso at Valentino’s.
Pete,
If Vince is out of shape, then I’m a fat, sloppy mother f@*ker. And the pizza comment? God I hate these blatant Italian stereotypes. I can’t wait to tell Uncle Vito so he can fit you with a pair of ” nicea cemente shoes”.
Hey Vince,
”Searching for perfection before you start is the fastest way to fail and stall your progress”
That’s just a AmazinG ThoughT & PhilosophY.
Thanks for great tips again.
Planet
Vince, looking good in your photo shoot, keep it up!
Pete-I have to agree with Jess that you don’t seem to know exactly what you are talking about. I agree that Vince has put a lot of information out there and sometimes it is hard to follow all the rules as sometimes things seem to contradict each other. But as I have been trying to gain knowledge into all aspects of nutrition and exercising, it is a long process that is very challenging and hard to find all the right answers. Vince is doing all this research for us, and letting us know all that he finds out. What may work for one doesn’t necessarily mean that it will work for all. But if you can take something from which he has shared with us that helps you make strides in your quest, than that is wonderful! I have been trying to get to my target for a long time, and since buying Vince’s no-nonsense book it has helped me develop my own workout and nutrition guideline. If it wasn’t for him, I would still be tinkering with all the supplements and crazy workouts that led me to pretty much nowhere.
Keep it up Vince and thanks for all the advice and info that you have brought to us! For those working on getting your body to where you want it, meal cadence is the greatest way to pack on pounds and also lose weight. This is by keeping your meals balanced throughout the day which in turn keeps your metabolism high.
Again, way to go Vince, and Happy belated Bday!
Chris
Vince, you’re a stud bro. Looking phenomenal.
And for everyone who was on the call last night, despite the background kitchen noise (lol), we had a great time helping you with your questions.
Have an awesome day!
Joel
Hey Jayson. Good advice to Pete.
Just a general comment. You all know that I’m into full disclosure and transparency. You may not believe this but I get asked to promote different products EVERY DAY. One day, I should compile all the emails and show you. I have even be bribed with 100% commissions and all inclusive vacations.
People send me boxes of supplements in the mail every month to test there stuff so i can promote it… i’ve been sent Isogenix… Monavie… this Cheat thing that you sprinkle on your food that is supposed to destroy calories! ladies are supposed to carry it in there purses!
Think about this. If I promoted every product I was asked, you would get at least one email A DAY from me, zero content, all pitch. How would you like that?
I didn’t think so. You would unsusbcribe and run my name through the mud.
What you do need to know is this. I have NO PROBLEM endorsing programs that will help you and make you email me and say THANKS FOR TELLING ME ABOUT THAT. Thats my goal. I don’t feel guilty about making a commission like some people do. I feel I have a moral obligation to share programs with, even if they are not my own, that produce results, are backed by science and that I’ve used on myself with SUCCESS. A little kickback goes back into all the free videos, newsletters and info that I can send you.
It makes ABSOLUTELY NO SENSE for me to promote shitty products to you. ZERO SENSE AT ALL. Why would I ruin my name and reputation for a few extra bucks? Would you?
I am here to HELP YOU and take you ALL THE WAY so I only recommend programs that will compliment and assist you.
Do you have to buy them all? Heck no. Is it annoying when you buy something and then next week hear about a different program to buy? Heck yes. It happens to me every day too!
How do you deal with it? Simple. Make your decision, take responsibility for it and follow the program to the max. Soak out every drop of power from it. You will ALWAYS learn something about your body with different programs – value that. Keep what is working, drop what is not. Over time you’ll know your body better than anybody else and be able to weigh any program against your own knowledge and personal experiences.
The people who are always confused are those who never take action!
It’s like the person who can’t decide which movie to go see because he’s reading all the reviews first. Just go see the movie for yourself and if it sucks, don’t go see another movie from the maker of it! Problem solved.
Searching for perfection before you start is the fastest way to fail and stall your progress.
Trust that all makes sense
vince
@Wayne Danewood -
Hey man great job so far. After looking at your diet though i would suggest more protein and less carbs though. Protein helps booste your metabolism besides just building muscle.
Forgot to mention, thanks for the coaching call last night Vince. I learned alot. Appreciated it.
All I can say to the poster Pete is this, VInce does in fact have a sixpack. Sometimes genetics wont allow you to have a sixpack no matter how lean you get. If Im not mistaken Arnold only managed a 4 pack in his prime.
Secondly, I have looked over the cheat your way thin plan and bought it. Truthfully the only thing that doesnt make sense for losing fat are the cheat days. Im willing to give it a shot though. I have 60 days to decide if it works or not. Have you given it the entire 60 days?
The tips he gave are universally accepted by most and they do work. I would agree that there are alot of different ideas coming across out there, but if they work why not promote them?
I currently use alot of workouts from Arnel Ricafranca. I know of several people using Vinces stuff. Guess what, they ALL work if you do your part.
You are entitled to your opinion and if you want your money back thats your choice but dang man. If you have a legitimate beef and have tried this stuff and arent happy then by all means do what ya gotta do, but you kinda come across as someone just looking to bash the folks that help so many people.
By the way Vince, i agree with ya. lol
Hey Pete,
I had a hard time understanding your post but it appears you have made up your mind and I have zero interest in trying to convince you otherwise. Now it is time for you to stand by your decision and move on. I wish you all the best.
Vince
Hey Jess, thanks for all that. You rock.
Per, that is correct. I followed Joel’s ADVANCED version of CYWT for just the last 3 weeks. The principles I’m sharing in the post above are what I did the previous 7 weeks before that. Fasting every 5th day with huge cheat days is different than just fasting once every 2 weeks without cheat days. Everything is built into the right time and place. Think big picture – not microscopic details. You always need to see the overall context of the advice being given to have it make sense.
If you’re getting confused by what a lot of people are saying than the problem isn’t the difference of ideas – it’s not acting on them and learning yourself.
This is the ONLY way you can sort this out. Remember, training is more than a science, it’s an art. It requires INTERACTIVE participation from you. You have the answers to your OWN questions by DOING. Your body will tell you if you need to eat when you are hungry or very hungry based on the results in the mirror and performance in the gym.
I believe and endorse structured fasting like Brad does. My supplement protocols and training protocols are more intense and aggressive on my fasting days but I do recommend them and will share that in the next blog post. Glad you brought that up Pat.
@Pete – @ Pete
I have no idea what you are talking about.Your English is suspect so I don’t know if I misread you.
Assuming I interpreted you correctly, you are saying that Vince does not have a 6-pack, he preaches nonsense, he eats rubbish, and sells hype. I completely disagree with you.
Firstly, all of these online marketers have to hype it up to some degree. They’re not going to just sit back and say “uh duh well if you want to buy it then buy it if not then don’t buy it”. Vince does not make wild claims saying that “oh man you’re going to put on so much muscle in 3 days that your clothes will explode like the incredible hulk!” Now that is hyping. Vince tells it like it is, and if you have been following his blog, he’s a down-to-earth guy who has helped out thousands of people. Other trainers would not promote him if he was pushing crap.
Secondly, he does have a 6-pack. Why don’t you post a picture of your stomach which for sure is pretty flabby, and then share with us what kind of workout program you’re doing. I can see like one, two, three layers of abs in his pictures, and yes, they don’t pop out like crazy, but also bear in mind that he’s just doing this for a casual photoshoot with his girl. He’s not trying to pose on the beach there for some kind of muscle man competition.
Lastly, he doesn’t shove his face with pizza. If you saw his videos and again, if you have been following him, Vince is the real deal. And how does he eat pizza “from that holiday workout”? Eat from a workout? Am I misreading you?
So “dude” I don’t know if I completely misunderstood you, but if that’s what you were saying, then well….
Hey, am i missing something, your advertising how to get 6 packs but in all your pics I only see a 2… sure your hench, but i’ve seen 6-packs and thats not it.
How are we supposed to buy in to what your selling if your claiming to acheieve something you havn’t.
I brought your 6pack quest & tbh, it’s contradicted by all that other crap your recomending by hybrid; like excerising on empty.. you sell to much. I’m claiming my money back.
don’t get me wrong, for building no nonsense was spot on, but for loosing weight you seem to be guessing and obvs havn’t achieved it later. maybe it’s all that pizza you been eatin from that holiday workout you been trying to sell us….
come back selling when you ACTUALLY have a 6 pack dude.
I shifted my eating style to eating small quantities every 4 hours or so about 18 months ago. I exercise with Sun Power Yoga twice a week , and walk daily about 4 miles instead of using the car. I have dropped 35 lbs in weight and over 5 inches off my waist . I have also increased my Biceps by 3 inches, my chest by 4 inches and my calves by 3 . my measurements are now 46 inch chest, 15 1/2 inch biceps, 34 inch waist and 17 1/2 inch calves. not massive but a big change for my body – my aim is now to lose about another inch off my waist ( i guess about 5lbs of fat ) to bring my six pack into view and i’ll be happy.
If any one is interested my eating consists of:
8am. breakfast – 2 slices of wholemeal toast with marmalade, large cup of tea ( skimmed milk and sugar)
12ish lunch- sandwiches (4 slices of whole meal bread with salad and Humous), cup of coffee (with sugar and skimmed milk).
4 and 5 – dinner – cooked meal with either pasta, Rice or potatoes,
8 ish – snacks – salsa with crackers, cup of green tea.
Hey Vince
Thanks for the useful bits of advice. I am on a mission to get the trophy of all trophies but seem to have a stubborn layer of flab on my right side that cannot seem to shift. I am gonna try the above and see how it works..
Heyhey!
yeah I guess there’s a whole truckload of science also supporting the intermittent fasting strategy. Ori Hofmekler has focused on this strategy. Or take a look at this guy from Scandinavia and his clients, having huge success with IF http://www.leangains.com . I would love to get the link to the article/book discussing the sumo diet strategies….
Thanks for your tips Vince!
Hanjo
To hook on to the first question by Patrick: I got the impression that the CYWT program had a fasting day built into it. Is the overfeeding day countering that so that the negative side of the starvation response does not kick in?
Hi, Jon Benson is another person that says it is good to stay somewhat hungry all the time. Not starving, but still. How do you stay somewhat hungry? How do you know you are very hungry or just somewhat hungry? So many questions
How do those that practise intermittent fasting manage to avoid the ill effects of starvation emergency? Brad Pilon and his followers claim and substantiate with evidence that ocassional starving or fasting is quite beneficial and keeps body fat at bay. Does this contradict your research or is there a happy medium somewhere?
Thanks,
Patrick