7 Things You Must Do For Defined Muscle

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

Summer is just around the corner and you’ve packed on some new muscle mass, but now you’re dying to get really hard and cut up. Whether you’ve dieted for definition or not, before you begin your plan to get seriously defined you are probably thinking:

Where do I start and what should I do?

If you want to show off your best body this summer and get seriously defined muscle, this week I’m going to show you how.

The first cut is the hardest.

Just like the first $10,000 is harder than the first $100,000 – it gets easier once you overcome that first wall.  It’s the same with fat loss.  Losing the first pound can sometimes be harder than the last pound.  And getting that first cut of definition on your body is always the hardest.

Getting Defined Muscle Is NOT Easy.

Once you understand that getting defined is hard, then it becomes easy.  The people who fail at getting defined start with the mindset that is should be easy – it’s not, which is why you see very few people on the streets who look truly impressive.

Serious bodybuilders would agree that building muscle is difficult and have this mindset that, “I’m going to spend a few months bulking up and then just cut the fat.”  You don’t “just cut the fat.” Not for most and probably not for you either. Getting defined is very possible for anybody but requires a mindset that, “This is going to be tough.”

Grasp The Lean Threshold

The Lean Threshold applies to men and women and we’ll use a man for this example.  The Lean Threshold suggests that at certain body fat levels a man will look the same.  This means that if a man is 13-18% body then you will not be able to distinguish the difference.  10% body fat for a man is very lean.  18% or more of fat for a men is fat.  If a man is under 10% fat or over 18% fat then you’ll clearly be able to tell he’s “lean” or “fat.”  Anything in between is very vague and it is very hard to notice any differences.

What does this mean to you?  If you truly want to stand out this summer, you need to get out of the “vague” zone and get close to 10% body fat.  The equivalent of 10% body fat for a male is about 15% fat for a female.

7 Things You Must Do For Muscle Definition

1. Give Yourself Enough Time

Time, your best ally. Give your program time to work. Some “pros” can drop 50 pounds of fat in 8-weeks. Others, it will take an entire year to get rid of 50 pounds of fat.  Don’t underestimate how much time it will take to get yourself defined. Most likely you have more fat to lose than you think.  Get your body fat measured and plan to lose at least 1% of your fat each week.

For most people, it takes 12 to 16 weeks, to get below the lean threshold so if you plan on being ripped for summertime, you’re already behind, let’s get started today.

2. Use The Mirror

Bodybuilding is a visual sport.  If it appears you need to lose more fat, then you do. The mirror does not lie.  Go by what you see, not by what numbers on a scale tell you. Plus, don’t feel like a narcissist for looking at yourself in the mirror.  The mirror is the equivalent of your bank account and a simple reflection of the amounts of withdrawals and deposits you’ve made.  As my Dad always warns me, “Just don’t fall in love with yourself, Vince.” (Every one is guilty of a little narcissism and I’m the first one to admit it).

3. Eat For Muscle Definition

Training is important but rely on nutrition to lead the way to leanness. Think of it this way: you could train 4-hours a day and still not get lean, ripped and defined if your nutrition is not right. Getting defined requires you to currently be on a good nutritional program before you begin your definition diet. If your nutrition is poor before you start cutting calories, you will end up losing muscle while your fat persists.

4. Weigh Less Each Week

Only genetic freaks or people on steroids can can go on a definition diet and gain muscle weight at the same time. You’ll have to lose weight on the scale to lose the fat.  Bodybuilders hate seeing the scale go down because they work so hard to see it go up.  Remember, the lean threshold.  Once you get into that 10% fat zone, you’ll in fact appear larger and more muscular.  That’s what happens when you get defined.

Vince Del Monte Muscle BuildingI don’t remember this guys name! I remember him being his is late 50′s and saying to myself, “I need a pic with this guy to inspire all my readers.”

5. Eat Only Clean Calories

You know that clean calories come from vegetables, along with some fruits; proteins, including fish chicken and lean beef; carbs such as oatmeal, brown rice, sweet potatoes and whole grains; good fats like fish, olive oil, and flax seed oils.

Understand how to get defined properly: nourish your muscles with clean calories to melt the fat and not lose muscle. If you cut all the carbs and fats from your diet, you’ll lose muscle, which is dangerous and can lead to other problems.

6. Don’t Use Calculators

Unless you don’t have access to a mirror in your home (notice my sarcasm), you don’t need formulas or calculators. Rely on the mirror.  The only time you need to do some number crunching is before you begin your definition diet.  Estimate how much fat you need to lose and step on the scale once a week to ensure your dropping at 1% per week.  The mirror will ultimately tell you if you need to make adjustments.

Formulas that tell you to eat X number of calories and X number of grams per pound of bodyweight etc are good for complete beginners who need a starting point.  However, what if the formula does not work for you?

The mirror will never fail you.  The formulas will. Stick to the foundational principles of training hard 5-6x a week and eating 5-6 meals a day and make regular adjustments based on your bodies changes.

7. Stick To The Plan

Most people never reach their goals because they quit too soon.  They don’t trust the program or trust their efforts.  Getting defined takes time so figure out what keeps you motivated and use it.  Don’t wait for somebody else to motivate you and don’t wait for “a better time” in your life.  It will NEVER come. Today is better than any day so commit to your plan of getting defined and follow through to the end.

On a final note, enjoy the journey to the finish line. It will not be easy the entire way, but take satisfaction in the progress you make each week and remind yourself that you are chasing after a worthwhile goal that will give you great satisfaction. Not to mention that you’ll inspire a lot of close friends and family who will benefit from you being a positive role model in their lives.

————–END—————

Not it’s time to hear from you.  Which point do you think will make the biggest difference for you?  Share your answer below.

Vince

lean and over 18% would be considered fat. Anything in between is very vague and it is very hard to notice fat gains. Over a couple of months this could lead to an enormous increase in body fat with eventually noticeable differences in body fat.

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Comments

85 thoughts on “7 Things You Must Do For Defined Muscle

  1. Pingback: 35 Top Fitness Articles & Posts from around the web! | ActiveBodi - Fast Ways to Lose Weight & Get Muscles!

  2. Vince,

    Two great points that really stuck out for me… the first cut is the hardest… that seems to be true with just about anything in life… the initial momentum to get it going is always the most challenging.

    And "use the mirror"… how many people do you constantly hear talking about how much they weigh or what their waste size is, don't worry about the number and just go with the mirror, it doesn't lie!

    Chris

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  3. Hi Vince I read this and I am in awe.
    You have direct (no bullshit) advice with simple instruction and it's is so true.
    I am glad someone is not jerking our chains or leading us up the yellow brick road.
    I am going to get back on the band wagon, cut back the training a bit and focus more on my nutrition.
    I know what i should be doing but sometimes we get so distracted with the other
    things in life that we fall off our tricycles and end up on the ground.
    We just need a helping hand to get back up and your words are that to me.
    Love your emails and tips Kylee.

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    • Thanks Kylee…. you know my style. Let me know how else I can help you.

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  4. I really liked step number 6 which is don’t use calculators because it is not a good calculation about how much calories you eat as per your body weight. But your mirror tell you about your body fitness after 5 or 6 weeks.

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  5. Vince,
    Three weeks ago I purchased and started using your No Nonsense Muscle Building Program, its really awesome! I also bought Joel's EFLD program. So I am following the diet, but really prefer your workouts. Can I integrate both products and not be screwing it up?

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  6. The biggest difference for me is sticking to the plan. I'm naturally a goal oriented person and can stick to a plan, when I have one to follow. I say all the time "you don't plan to fail, you fail to plan" There is SO many messages out there about nutrician and working out that in my case I ended up following a lot of misc advice but they didn't add up to results. Human nature at that point is you give up because you don't see any results. I signed up and received your newsletters for about 2 months before I actually bought anything (I also followed The Fat Burning Kitchen guy to, Mike Geary?) and I bought your wedding workout and his book the same day. I read both books and watched your instruction videos the next day, constructed my "plan" for a grocery list, time of day to workout for the next 6 weeks and got to work. I own a software company so I work A LOT of hours (9am – 10pm or Midnight 6 days a week) and I have a teenage daughter so time can be an issue….but you don't plan to fail, you fail to plan for the time to make it happen. I've been consistent for 14 straight days, have lost 3.5% body fat which is enough results to stick to the plan. Once you find a plan that you have confidence in and start seeing results….for me anyway, it becomes a lot easier to stick with the plan.

    Thank you for the info on the Lean Threshold. I consider myself "Skinny Fat" I've always been a size 6, I'm 5'7 and 135lb so in clothes and even in a bathing suit I look acceptable – but I'm committed to being in the best shape of my life this year….I just adjusted my goal to 15% by Memorial Day after reading your post.

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  7. Thanks Vince. Food is always the challenge for me. The grocery store is so difficult for one person. The fresh stuff goes bad so quickly. Lately I have been going to the salad buffet at the local grocery store for lunch. Everything is cut up and ready to go. As longs as you make good choices there it seems to help.

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  8. For me number 7 has been the hardest part in the past, not sticking to the plan is totally my fault and most factors which effect failure can be avoided. I am currently on week 5 of the NNMB program and have stuck to this for 5 weeks and i am glad i did as i can already see results.

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  9. Hi there Vince

    I just have 1 small qestion to ask.
    I have changed my entire families diet to a really healthy one. I mean my mother has gone from hight colestrol to low in 4 1/2 week and she lost 9Kg's in the last 2 1/2weeks but my question is.
    Why have I gained 10kg in stead of lossing it?

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  10. Eating for definition and eating clean are by far the two most important points–its not hard for me to go out and run 6 miles or go to the weight room and spend an hour or two in there; i love doing that stuff BUT when it comes to eating, it is extremely hard to regulate what I eat–especially if you have to rely on people other than yourself to dictate what you eat. I'm in high school and the food they serve in the cafeteria is so disgusting when it comes to nutrition that i dont even know how the government hasn't realized and done something about it by now–they're setting up every public school attendee for unhealthy weight gain and a host of other health problems but i guess that's just me ranting. My point is that in my case, and i think many other people's as well, eating perfectly is not just a test of willpower, but that of time, possibility, and convenience. Ok, i've had my rant for the month lol, hope it wasn't a waste.

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  11. I appreciate number 5 because as a trainer and body builder, you have to eat clean! My motto for my clients is, "Wanna be lean, Gotta Eat Clean!" I also agree that the mirror is a true determining factor of how you are progressing!! Great information!

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  12. I've realized that committing to your goals is def. key if you want to succeed whether it's in the gym to get that hard body or outside the gym. I have a big weakness as well with nutrition but I know once I eat the right proteins and clean calories that I will gain so much muscle and they will look even more defined with proper recovery and rest as well as training really hard using correct form. There's a friend of mine at work who's a bodybuilder and he is so amazing with his training that it's inspired me to be at my best as well! He has an amazing physique that the women just drool over every time he walks by. This is making my goals more of a reality for myself and I know that I can acheive the same genetic potential and get the results I want! NNMB program has done so much thus far and it will take me to a whole new level. I will consider getting the MYM once I finish the NNMB program. All the seven rules I've read above have inspired me enough to reach my potential and goals of a body women can drool over!!!

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  13. Getting out of the vague zone and dropping 1% bodyfat each week will probably help me the most. I already eat pretty clean (currently eating more for Phase 3 in MYM to gain mass). Next month, OH BOY it's all coming together! Training hard, school out, eat cleaner, six meals a day, eat less each meal…it'll rock.

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  14. #3 is definitely an important one for me. I know that I can stick to my plan, and I definitely check the mirror (to note my progress, of course). Obviously, nutrition is important, but HOW does one "eat for definition" (besides making sure that one is eating "clean calories"). My biggest problem is knowing how much of what to eat (I know how often: every 3 hours). I remember you saying to eat a "fistful" of protein per meal; does that still hold true when working towards definition? Should one eat less carbs and fats and more protein, fruits, and veggies?

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  15. Hey vince,congrats on the marriage! a question on measuring body fat…How ? i have a scale that gives this to you ,but is it accurate?Its a(healthometer) it also reads your water %.Right now i'm at 23%body fat and it says my water is at 52 %.I do drink alot of water before during and after workouts and when i don't work out.I don't think i'm over doing the water intake ,do you ? The diet is'nt too bad ,in the morning its either 4-6 egg whites or 2 cups of oatmeal either with no milk or1% lunch is a can or two of tuna in water and two hours later its a celery stick orapple or orange,dinner is usually venison with a salad with vinegar. I think the mirror is telling me the gut is going away? I've been at this for two months. Any other suggestions ? Gary M.

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  16. My diet/eating plan will be the most vital to my losing the body fat that I want. Lifting is the easier part for me. Getting out of my junk food addiction will be the hardest goal. :-) -Eve

    "Train hard and expect success", -Tom Venuto

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  17. The mirror is definitely my favourite! I'm a 50yr old male and 10% bodyfat. Want to lose a couple more % points for the summer. I will be increasing my walking in addition to the 4x training and 5 meals per day. It's not a plan, just a great routine. (Cut the telly could be another great tip.)

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  18. The name of the guy in the picture is Andy and he will be 72 in May and he still looks like that. Andy is a member at Xanadu Health Club near Windsor Ontaril.

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  19. I love that you used the song from Gladiator in your 57 second video at the top.

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  20. Vince,
    That may be your best article yet! The biggest problem for me is eating often enough. I have been aware for years that I need to feed my metabolism for it to work. (This building muscle thing is all new for me). My problem is I am a Nurse in the Cath Lab. So….you say? All of my patients are npo (nothing by mouth) for a procedure. I am BUSY. I have the hardest time getting in a meal when I am at work, much less every 3 hours or so. I know this sounds like an excuse, but I haven't figured out how to consistently get past it. Any readers have any suggestions?

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  21. Great article Vince. I liked it when you mentioned about not using the calculator. I always tell my clients to go by how their clothes are fitting and to look at themselves in front of the mirror each morning. It really does work! Keep it up!
    Jodie

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  22. That is soo inspiring.(gushing). Words like this are the things that really motivates me! i have worked out for the 12th week now. At about the 10th week only i felt slight difference. Although it’s only a slight- some ppl won’t even notice, i was in cloud nine. Its an unexplained feeling. I felt overjoyed. and yes, i felt like a narcissist from then on. But the point is, you’re right, this is not easy. especially if any1 is taking my approach- starting to workout using lightweight, increasing it slightly along the way, so that i will make working out as a new must-do activity, incorporating it into my used-to-be-dull life. and it works. and what more, i found a solid reason why i want to workout. not just the body, but the energetic feeling like you’re on a sugar rush. although right now, i’m wanting to be lean, i know it’s not going to be easy. i’ve reached this far and it HASN’T been easy. TQ for the motivation, Vince.

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  23. "Trust the Plan" is by far the thing that worked for me. I will be 64 in July of this year. I am working towards a 10% body fat goal. As a personal trainer my most successful clients have learned to trust the plan and program. They feel the results in their clothes first, then they notice more definition in the mirror, and they begin to get compliments. This has been the biggest motivating factor for my clients and for me. Personally if they have a weight scale in the house I take if from them and return it two months later. Weight scales are motivation assassins. I started at 315 pounds at 58 and 42% body fat. I am now 16% body fat. I lost 110 pounds of body fat and gained 15 pounds of muscle, but the best thing of all is when people compliment me on my fitness. Be sure, it is never too late to get started.

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    • Congratulations Vic, and how cool that you are now helping others with their fitness goals. I know you will reach your new goal as now you not only have the history of success and the tools, you alsohave an admiring audience!

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  24. Vince, you are truly an inspiration to all of us. Here is what I gained from your 7 points: Think before you eat, keep an eye on the mirror without being a total narcissist, and don't be like the mass of idiots who buy programs or have trainers but give up too soon. For me, going the long distance in developing a healthy, lean muscular and cut torso –that is the hardest. Stay the course, don't be an idiot, and eat wisely.

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  25. vince, you have told the truth! amazing that we have not heard the same old BS . thanx for all the help

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  26. great post again vince with lots of practical inspiration.

    dad

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  27. Yo Vin, what's up? Your article says that "clean calories come from vegetables, along with some fruits". Which fruits chould be avoided?

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    • All fruits OK in moderation.

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  28. hi vince,i enjoyed ur articlethis is very eseful for me ,i really to know how to increase muscle at the back of the shoulder

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  29. Vince,

    I am using your tips from transformation domination, today is my fasting day- probably the first time in my life that I will do this. THis morning I even did a 30 minute workout and tonight I have an intense class to teach, but Hey it's just one day….
    Thanks for the great info!

    I'ms ure You and Flavia well look awesome at your wedding.

    Cya Viktor

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    • You're going to get addicted to fasting on and training on the same days. it's great.

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  30. Hello,

    This is a good post. I am employing this in my workouts with my Personal Trainer at the Gold's Gym I go to. I have an issue with getting started. Once I get started, there's no going back. And I have taken the first move of getting a trainer who pushes me as well as keeps me wanting to go the Gym. That I feel is the most important aspect. Yes, form, workout routines, How much Cardio, How many abs, How much protein are all valid questions but getting to the gym is the first step. Then you can add on everything else.
    I have been going this route for the past 4 weeks and have felt the difference in my body both with the diet and the workouts I use. Rest is also important and that is another thing I incorporate in my workouts.

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  31. Hi everyone! I’m 20 years old and I have been training inconsistantly serious for the past 3-4 years and I have gained a substantial amount of muscle and fat. I have been smoking for over 6 years it’s not helping. I am trying really hard to quit and get back into fitness. I read upon Vince alot, alongside other bodybuilder and I do this secretly. My eating is generally clean but I do eat alot of small ‘junk’ such as mayonaise and ketchup! I train 4 days a week and I know once I loose the fat I will look great because of the size I’ve built owe the last 4 years! This blog is great and I’ve really enjoyed reading everyones comments; I justfeel I need a big motivational factor to push me to completely stop smoking and to get and train like I should be
    instead of trying 80%!! I want to get back wearing the tight tops and vests, etc! I need to loose weight asap! Any comments or tips would be much appreciated. Thanks guys…
    Ian

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    • What I usually do to calculate (just a first time calculating–nothing serious) how much time I have is ask myself what is my BF% and how much I want to lose. If I want to lose say 10% bodyfat then I would multiply .10 x (my weight)= The amount I want to lose in pounds. Then I make an estimate of how much I think I can lose per week. Diet is main solution for getting rid of body fat and then there comes aerobic training, which is when you are breathing heavily. This can be done by cardio if your cardio is high in intensity. Steady state cardio will not work. I like to do interval training and also escalating build-up running, which I learnt from Vince (start off slow and every minute you get faster and faster). If you are not losing any bodyfat then maybe you should decrease your calories or change up/intensify your cardio/aerobic training.

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    • Hi Ian. You are 20 – this is the greatest time to have a body and be alive. Your body is a temple – don't put shit into it! I am 50 and would love to get back to your age. Don't waste the best years – be the best!
      David, UK

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  32. Hey Vince, thanks for these reminders. The one that speaks loudest is eating clean. As a guy who took off over 50% and 18% body fat last year, these last 8% of bf is staying here forever it seems. After reading your article about how hard it is, I really know in my heart, it is eating clean all the time.

    While we can't do this forever (well some can, but not most), I understand the different stages one enters and there are times to be super focused and less focused. NOW is one such time for me to be CLEAN!

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    • OOPS, that was 50# of weight

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  33. Hi Vince

    Great post very informative especially no 5 knowing what foods calories and carbs are. Really enjoying the MYM program and following it to the T since day one great improvment in muscle gain. Have got a bodybuilding competition coming up in June Auckland New Zealand. Question will this months program
    fit in with this comp. I do have problems losing fat around the middle area and getting my abs to show even though I work out according to your program. May need a special diet hope you can help me here. I am 66 years young

    Sonny Brady.

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  34. Stick to the plan is definitely the toughest. I've quit 'halfway' several times because I feel that I am shrinking away to nothing. You are certainly right that there is not much visual difference between 17% and 13% bf. It can be extremely frustrating when your abs aren't getting much more cut and it seems that your arms are getting smaller. Oh well. Time to get mentally tough. June 26th is my deadline. Let's go !!!

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  35. I really liked that post!!
    That post just gave Me the strengthening that I needed to go on with My training.

    BTHX Vince!

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  36. Sticking to the plan will be the most difficult for me. I'm hoping to put the motivational pieces together to allow me to tackle this aspect. Additionally, I have a question regarding the 10% body fat for men. Does this vary depending on age?

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    • Not really. Maybe by a 1 or 2%.

      Bottom line – there is a certain level of leanness, 10% for men, that significantly stands out and results in others noticing and saying, "Wow!"

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  37. Hi,
    Overall definitely 5, but also 4 and 7!
    I shall try to keep the plan, but not enough training, too much work here in Europe!
    Thanks for all your helps.

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  38. How do I meassure my fat %?

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    • You can get calipers from Accu-Measure – cheap and easy to use.

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  39. “Use The Mirror” – The scale tells me that I’m not losing weight and the tape measure agrees, but the mirror seems to be telling me that I’m losing fat! So you’re saying that it’s possible and that I’m not going insane????????????????????

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    • In a word: Yes. Assuming you are following the program and eating clean, you are uncovering the lean muscle from underneath layers of fat.

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      • fat covers over muscle, not as you said…

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  40. Hey vince, I think sticking to the plan is definitely the hardest but most important cos you can gain this type of momentum when you stay on a plan.
    I bought your June 26 workout which was really informative and funny but I was wondering should I stick to the two day split or train 5-6 times a week like this article suggests? Thanks!

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    • Yes You could do that for sure. Lots of training and some weeks you might only need 4 workouts. You could alternate.

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  41. Hi Vince, I enjoyed your article, it was very informative, as always. What I am wondering about is in #6, where you advise to eat 5-6 meals daily. Have you heard about Ori Hofmekler and his "warrior diet", where he recommends that you eat very sparsely during the day while you are active, then eat your big meal in the evening when you are in resting mode? Some coaches recommend this diet, and Ori himself looks very lean and muscular. What do you think of this idea? thanks.

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  42. Great advise Vince, I have infact just started a cycle type program and cleaned up my nutrition.

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  43. I found the seven suggestions for weight loss helpful.

    When I begun my fitness crusade in 2004, I was at roughly 27% bodyfat and close to 180 (at 5’7″.) Through diet and exercise, I brought it down to 150 at 19% in a year. By 2007 I was averaging 145 and 17%. This last year I dropped to new lows, 130 and 13%. I’ve begun the serious lifting now, and am at about 135 and 14%. I’m into progress. I like to see things improve.

    I liked your point about weighing less each week. The times I’ve gotten complacent, I didn’t see the numbers change. If you want to hold yourself accountable, you need to see change.

    And I really love the label, “Clean Calories”. I spent this weekend at a festival, a party and a bar. Knowing I would be away from home, I prepared my meals beforehand, and brought them along. I picked up delivery menus of healthy restaurants near the house where the party took place (so I could order from there if there were no ‘clean’ choices.) I passed on the alcohol and instead immersed myself in thrilling conversation. The weekend’s over, and I got through it without settling for ‘unclean’ food. The way you discussed nutrition validated my concerns.

    Keep the knowledge coming. Stay solid. -Ivan

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  44. I at a loss when it comes to nutrition. I more or less feel over-saturated with information. There are myriad contradictory statements, ridiculously complex nutrient/hormone schemes. It's a little overwhelming..

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    • Hey Billy. Stop reading and start implementing. Figure out what works now. Don't let information become your enemy. You have a choice between reading more about it or doing something about it now.

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  45. I have a problem- a few actually…
    I'm a female and when it comes to body fat, i store very little on my back and very much on my legs, more and more as u head down. I store lots of body fats on my thighs. What I'm aiming to do is lose fat off my thighs and gain some muscle but i just can not seem to do that… and when i do lose some fat, my back starts to look bony. What is it i must do?
    p.s. need your help vince!

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  46. # 7 is by far the most important point . Keeping ourselves motivated all the time will really make a difference .

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  47. Certainly for me is giving myself enough time and eating clean calories with business dine outs to entertain clients. Very challenging to stand out and eat clean when everyone around you eats the opposite. But I figure you can either succumb or be a role model and hopefully inspire others to follow their own path.

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    • I know that feeling. Remember, they don't have the same goals as you.

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  48. Certainly for me is giving myself enough time and eating clean calories with business dine outs to entertain clients. Very challenging to stand out and eat clean when everyone around you eats the opposite. But I figure you can either succumb or be a role model and hopefully inspire others to follow their own path.

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  49. The clean calories thing is the one that works best for me. Even one meal with 'dirty' calories (lol) can screw up my goals when I'm cutting…

    great post as always, love the reminders…
    J

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    • hey, don't mess with the dirty meals! hot, sticky protein is very healthy you know. ;)

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    • I'm with you on the clean eating………i don't even mess with the dirty cals. Just the slightest "bad" food is a body wrecker for me. As it is , even with the clean eating got to watch……complex carbs don't like me too much…..but I can't live without some fruit and yogurt so that's staying in…..I can live without the br rice, pot etc so no big deal on that.

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  50. Darrell(Milwaukee) April 26, 2010 at 5:06 am - Reply

    Number 7 is always the toughest for me. I agree number 6 can get my head spinning. Vince is right to use the mirror. The mirror doesn't lie. I think it's time for me to get my numbers. I will have it checked out at the gym tomorrow. I'm afraid to get the number but then again I think it will be a motivator. I can relate to the guys with the stubborn fat issue. I'm hoping sticking to the clean diet and the MYM workout things will soon change. Hope all reach their goals.

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  51. At 15% body fat, a woman's body stops menstruating. Sounds like a way to save on birth control costs, but the damage to bones and other body parts is not worth it.

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    • Not True. I am a 50 year female with 13% bodyfat and I feel and look better than in my twenties. Also, I have a very regular period every month and healthy body parts to boot. Don't make excuses and shoot for the stars!

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    • I agree with saacnmama, as I too stay 15% or below am 50 years old and have regular menstrations. The only time I have ever had my cycle stop is when I was in single digit body fat % for competition. That level of body fat would be almost impossible to maintain and definitely not healthy.

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      • I am 50 this year as well….competed in 2007, got down to 7% and did lose my period…..I am back up to probably 15-17% and just got it back this past Jan!!! Not happy actually about that. My point is that , yes you can stop menstrating but like you said that's usually in single digits and virtually impossible to maintain.
        I exercise regularly, personal train, teach 2 strenuous group classes, eat very clean and have a hard time bringing my body fat down. I would need to get back on a stricter competition diet to get close to what I was before ………but really don't want to. Wouldn't mind maybe a couple of % loss ! but I need to restrict too many good foods (fruits and dairy ) to see that happen. As it is I only eat those foods in the early part of the day. The rest is protein, tons of veggies and small amount of complex carbs (sweet pot, br rice etc).
        I feel I am healthy and fit…….

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  52. This is probably a lame reason but the hardest for me is the nutrition. Buying lots of "good" stuff is expensive and taking the time to also be home and "make" food just doesn't happen very much. I can't shop sometimes 15 days until I get my next paycheck, which means I'm eeking by on the dollar menus, mooching off friends or munching on cheap, bulk foods.
    Yes, the nutrition part is the hardest for me!
    It would be incredible if you put together a shopping list and some menu items for the absolutely cheapest conceivable dieting, for us poor schmucks trying to eat as well as we can.

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    • You know i have the same problem then I found out that Mcdonalds and Burger King offers grilled chicken breats patties for only a $1.. I pound a couple of those down all the time!! Clean fresh chicken breasts.. it's not on the menu.. but you gotta try it!

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  53. Eating clean and sticking with the plan. Got about %17 to loose here before the fall. Naga grappling tourney. Are you familiar Vince? It’s a fun time. Congrats on the engagement. I got engaged on valentines day and will be getting married this fall. God bless!!!

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  54. thaks Vince for all the info. It seems i got some problem losing any fat. I have been training for over 5 years. monday to friday i start my day at the gym 7am in the morning. i try to eat healthy food def not junk but still my body fat is always around 39%!! i ve been changing mt training from heavy wieghts and low reps to high reps with low wieghts but nothing seems to work with me here. i also walk for 1 hour each day in the afternoon. i did also try this exercise of 1 minute sprint and 1 minute walk and doing this for 30 mionutes. but still no achievment! Any thing i should try Vince as now i am getting desperate!! my age is 40 now and my full time job is martial arts instructor. thnx . regards
    Joe Malta

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    • http://www.yoursixpackquest.com/
      YOU NEED THIS..its worth more than what you actually pay for…please do try this out…it will answer all you Q's…its one of Vince's best programmes yet..p.s im answering this on vince's behalf (: and abit of advice,dont be afraid to lift heavy,its actually more effective.

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  55. Sticking to a plan is really difficult. I have developed kidney stones which is taking up all my mental energy and focus. At other times it is something else. I have decided I am now going to focus on my workouts, eat clean and wait.

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  56. Great post! I will definitately be using these tips so that I get down to 6% or so (10% right now). I am not huge but, I am probably the average size of a 16 year old who has not been lifting weights too long (5’6″ 140lbs). Will getting down to 6% bodyfat make my arms and shoulders harder along with my other muscles? I want my shoulders, biceps and triceps to have that really nice chiseled look, will being defined get me this look and feel (hard muscles)?

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  57. just this afternoon I was getting almost depressed from what appears to be unbeatable fat covering my belly & making me look so ugly! I also realized I need to give myself more time & "never quit" …
    I'm doing all the above, eating clean [as much as I can afford] & work out regularly, yet my belly fat don't seem to be getting any smaller!?! )):

    #7 is the best.

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  58. Sticking to the plan I find is always the hardest for me. Things start going well but over time, I find I lose motivation and stop "half" way there. The friends I hang out with have not been much of a help because they all like to stay up late and party. I made the decision to become friends with those who have similar goals to my own, and that has helped me stick to the plan.

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