No Nonsense Q & A with Vince Del Monte (Part 2)

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

No Nonsense Q & A with The Skinny Guy Savior Vince Del Monte

I am confused at this point.  First it was Jon Benson who is awesome than Mike Geary than John Romaniello than Craig Ballantyne than Joel Marion… all who are awesome and all you have great info which is deeply appreciated but how do I stick to one program?  I’m getting overwhelmed with program offers.

I feel like this with all the movies that keep coming out!  I want to see them all but I just don’t have time so you know what I do?  I plan on seeing one movie at a time but I never try and watch two movies at once.  Pretty silly analogy but I’m sure you get the point.  You kind of answered your own question bro.  How do you stick to one program?  You stick to one program.  Why is that so hard and why are you making me feel responsible for being overwhelmed?  If you’re bouncing from program to program it’s because you putting too much confidence in the program and not in yourself.  All programs work – if you follow them.  Here’s my advice.  Continue investing into new programs but only if you plan on following it. Before you invest in any program, decide when you’re going to start and finish it.  For example, the month of August was super busy for me and I had a 3-week window where I needed some ultra fast muscle workouts due to my travel schedule so I knocked out Jon Benson’s 7-Minute Muscle for 3-weeks.  Then in September I started up on something new.  You really just need to get focused on your goals and set deadlines for each program and don’t search for anything new until you finish the one you started.  The best program is the one you follow.  Sound familiar?

Craig Ballantyne, Joel Marion, John Romaniello and I at Joel’s wedding.  Not only do we promote each others stuff because we’re close and trust each other but because our stuff will rip you up!

Does being insulin resistant make it harder for me to build muscle?

Absolutely.  Insulin resistance can lead to fat gain and the fatter you get, the harder it is to become lean.  I definitely don’t recommend trying to aggressively bulk up if you’re insulin resistant because the carbohydrates will go preferentially to fat stores, not to muscle tissue.  Your big solution is to maintain a higher amount of cardio so that you are continually burning up calories.  Probably five or six cardio sessions a week of at least 30 minutes will improve your uptake of carbs so you can build muscle and not gain fat.  Obviously, a 3-5 day a week weight training program is crucial too.

Why am I a hard gainer?

I’m not sure.  Probably the same reason I have a big nose – genetics. Keep in mind there are dozens of reasons I would rather be a hard gainer (someone who has a hard time gaining muscle) rather than slow loser (someone has has a hard time losing fat) and being a hard gainer is not that bad of a place to start. I love working with hard gainers, instead of genetic freaks, because we’re forced to take a very intelligent approach and figure out how to optimize every variable of your training.  It really becomes a challenge but a huge achievement afterwards.  Every gain is something you can be proud of.  Remember, you’re a hard gainer not a no gainer. I think many guys believe they are no gainers which kills their belief and certainty that they can build a big body.  If you don’t believe in yourself than you need to look for someone who has achieved results you want.  Hint Hint – that would be me.  If I can go from 149 pounds to 190 pounds in 6 months than I see zero reason you can’t either.  Time to grow bro!

How do I keep the fat off my stomach while bulking up?

Stop bulking up. In a few weeks Lee Hayward and I are going to reveal an alternate solution to bulking up so stay tuned for that but for now here’s my input.  Understand that the entire idea that  “a calorie is a calorie” is a bunch of junk. Calories from brown rice are great for gaining muscle size; calories from beer are not.  I’m also guessing that you might be a little insulin sensitive and are not processing your carbs to muscle tissue but instead of your fat stores.  First off, ensure you’re eating at least 10-15 serving of fruits and veggies a day (10 veggies, 5 fruits) to ensure your body is neutralizing the acid in your body to utilize protein uptake.  Second, limit your carbs to sweet potatoes and brown rice. Cut out the bread and oatmeal because you might be sensitive to gluten which is causing you to hold weight in your stomach.  Lastly, eliminate any extra stress in your life because high cortisol levels can cause you to store fat in your mid section.

I need to know how I could lose the fat on my lower back and love handles to show the 6 pack. My nutrition is clean (exception cheating day).

I’m going to believe you and eliminate the possibility of nutrition being the problem (which is 90% of the time not the case) but we’ll assume you are eating clean.  This is easy.  You’re not burning enough calories.  Plain and simple.  Ensure you’re training at least five to six times a week for 75-90 minutes a day.  Anything less and you’ll have a uphill battle to getting a six pack.  Unless you’re a genetic freak, I would be very surprised if you can get shredded on anything less.

Why do I procrastinate so much?

This is either due to carelessness or habitual laziness, amongst many other reasons. I know you might not want to hear that about yourself but sometimes facing the truth about ourselves can help us overcome bad habits and succeed where we otherwise would have failed.  The only way to break a bad habit is to replace it with a new habit.  You need to find a way to motivate yourself out of your habit of being in lazy in order to stop procrastinating.  Here’s a little exercise.  If you are assigned a task that takes less than 5-minutes to accomplish, do it right away. That’s called “The 5 Minute Rule.”  Start taking action on the little stuff and that will build up confidence to start taking quicker action on the bigger stuff.  So if you get a voice mail that will only take 2-minutes to return, do it right now.  Don’t wait.  Believe it or not, the most successful people I know in life don’t “think about it” for very long.  They take action immediately and often times things always work out.

Where can I go to verify your information and certifications?

You know I’m shaking my head as I read this one!  What if I told you that I never went to University and I never got certified?  Would that not qualify me to help you?   Just so you know, I do have a 4-year degree as you can see below and since I don’t work in the gym anymore, I let my certification expiry years ago.  I always get defensive on these kind of questions. Probably because I spent $50,000 on my University education and can honestly say that I learned 100x more out of school in the real world, shadowing top trainers, investing in mentors, working out with different training partners and years and years of my own experimentation and documentation.  That is my “certification”  How can you verify it?  Look at my before and after pictures.  Look at the before and after pictures of my success students since 2002 who have followed and trusted my advice.  I don’t regret going to University and I’m certainly proud of my degree (my parents are more proud of it than I am…ha) but I am not a huge fan of the formal education system.  I will say that it helped me get a job much faster and stand out amongst the other trainers where I first worked which gave me confidence to pursue my profession.  One last thing to verify my info and certifications – Google search my name and products and see what you find.

I have long arms & can’t get any fullness on the middle of my biceps?

I used to have this problem too.  A few big picture principles come to find:  a solid mind-muscle connection, training to failure, progressively heavier weight, and solid variety of exercises.  If you’re doing all that and eating enough and giving yourself enough rest, then it should simply be a mater of doing those things lover a long enough period of time.  One additional tip: Focus on partials on the preacher curl bench as shown below.  Perform 3-4 sets of 6-10 reps and than another 6-10 reps just on the top half.  On all of your bicep exercises focus on partials (curling the weight on the top half of the rep so that you don’t lower it all the way to the bottom) and that should bring out some thickness.  At the end of the day we all have our bodyparts that are a pain in the butt – you just can’t ever give up!

I’m 18, training a year now, and having trouble getting a good chest.  Could you tell me some different exercises or things to do to train it?  I’m not sure if I should be training it once a week or more. And how many sets should I be doing?

I don’t like getting into sets and reps during Q&A because it often just leads to another million questions about the rest of the body parts.  Instead I’ll give you this killer pre exhaust trick to add into whatever you’re doing now:

2 sets of 10 on Flat Bench Flys to warm up.

3 sets of 15 on Wide Grip Parallel Bar Dips with 30 seconds rest.  Once you can do this, you’re chest will be fired up!

That’s it then commence the rest of your chest workout as is.  Stick to the basics too: flat benches, incline benches and dumbbell work.

What is the best treadmill cardio workout for fat loss?

Over the years I’ve posted dozens of different ones but here is a cool way to do interval cardio on the treadmill.  Do five minutes at quicker pace, even a light jog, and then five minutes at slower pace.  Increasing the incline is optional. Go back and forth like this for 45 minutes.  This passes the time faster and I’m sure you’ll burn more fat than just walking at a steady pace for 45 minutes straight.

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END OF Q and A for today
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Did you like this?  Please feel free to hit the “Share” button below to share with your Facebook friends. Thanks  Got a question?  Post it below.  Thanks for reading and we’ll be back tomorrow for another round.

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Comments

20 thoughts on “No Nonsense Q & A with Vince Del Monte (Part 2)

  1. I’m 15 and have trouble gaining muscle what should be my meal plan and workout.
    I would like to focus on my abs and biceps b4 my whole body, what workout can I do with just a pair of dumbbells.

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  2. @Heather

    A) who cares about a spelling mistake
    B) his question was pretty clear.

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  3. Hi Vince

    My son watches me work out with weights in the garage and want’s to train also , so what age would you recommend a person should start as Ben is only ten years old
    I am sure you have answered this question a thousand times so sorry to ask it again.

    Dave

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  4. Vince, I am a 15 year old, very thin hard gainer. What would you recommend that I ingest either before, and/or, during my weight training session ? Also, what is the best protein mixture to make sure that my protein shake is entering or feeding my muscle fibers?

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    • @Austin. Before you workout, about 15-30 minutes it’s good to spike your insulin which is a hormonal that shuttles nutrients into your muscles. This is a complicated topic but if you had 2 bananas before you trained, that would be a good start for your age. 2 hours before you workout have a sandwhich with some whole wheat bread, tuna and veggies. Nice tuna sandwhich. That will give you some solid energy for your workout.

      For your age, avoid the protein shakes and save your money. Stick with whole food. After you train, have a big bowel of Vector cereal, a banana and 1 cup of cottage cheese. That will get you growing fast bro.

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  5. Hello Vince & Community Members,

    Open questions to Vince or anyone in the community who can help, i’m about 40-50lbs overweight (cuddly) and fast approaching the big 5.0. My goal is to get my bodyfat currently 32% down to 16% by next summer 2011. Would following a low GI eating plan like The South Beach Diet and a training regime like NNM be an effective way of acheiving my goals?

    Also is it possible to lose weight/bodyfat and build muscle on a vegetarian/vegan diet, if so what supplements if any would I need to make up for a lack of meat in my diet?

    Thank you for your time & thoughts

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    • @Michael. Congrats on setting that awesome goal for yourself. Have you set a deadline on it? You should give yourself a 6 month deadline and plan an exotic trip somewhere warm in July? Sound good?

      Remember my motto, the best diet is the one that you follow. If you go with the South Beach plan, follow it. It will work really well with NNMB. My 3 days of weights will keep you challenged, growing (in muscle) and keep your metabolism revved.

      I’m not a vegetarian/vegan (I’m Italian… Italians eat meat…lol) but you could take a Protein powder like Iso-Smooth (from http://www.BlueStarNutritionals.com) to get the main amino
      acids you need for growth.

      hope that helps. Keep us posted on your progress.

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  6. Hi Vince, my question is… You mention stretching is an important part to any workout which goes without saying but have u ever posted a routine for this?

    Also do you have any advice on how to remedy postural/scapular imbalances?

    Loving the Q&A’s posted so far
    All the best!

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    • @Kris. Good question…. My http://www.June26WeddingWorkout.com has an entire stretching program included and so does No Nonsense Muscle Building. In terms of a free article or video, come to think of it, I’ve never done a comprehensive stretching guide. Upside Down Training that is the first 4 weeks prior to NNMB is completely dedicated to improving posture.

      One tip I can give you for shoulder imbalances is to ensure you horizontally pull (row) the same amount that you horizontally push (chest press). So if you can bench press 200 lbs then you should be able to bent over row 200 pounds. Make sense? Don’t increase chest weight unless rowing weight can match it.

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  7. Xena, do cardio and strength training. Strength training will not only burn some calories, but will also tell your body to preserve/build muscle. This will help keep your metabolism up and burning calories. Good luck with achieving your goals.

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  8. Just Thank you So mush Vince….

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  9. Ok thanks for this info but u didn’t really give me an answer on which is best 2 concentrate first? Only cardio for the first 3 months or cardio and strenght right from the get go for people that really need to lose loads of weight (aka 20 kg!!)?
    Please enlighten me as I’m deadset on doin’ this right this time!
    Awaiting your sincere brutal but clear answer….! 😉
    Have a good one!

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  10. Originally Posted By JohnA question from me
    there are only 3 pictures of you beeing skinny, and none of them clear. Dont you have other pictures of you beeing skinny?

    A)Learn how to spell buddy. B) What are you talking about???

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  11. I am an FTM (Female to Male transgendered), and I’ve been on Testosteron (0,5 ml per week) treatment for 3 months now. I have not been able to start working out fully yet, due to a shoulder injury, but should be ready to start gradually in about two weeks time.

    My question is; What programme should I follow? My goal is to get an as masculine body as possible. The hormones does shift bodyfat to some degree, but I still have very female hips, ass and thighs, which I REALLY would like to get rid of. Also improve upper body strength and muscels. I am 175 cm (5’9″) and about 78 kg (172 lbs). What would be the best way to go about reaching my goals? I need to burn fat and build muscels, my lower body is bigger than my upper body and also a lot stronger (I do 240 lbs in the leg press, whereas I struggle with 25 lbs in a bicep curl) and would like my upper body to catch up. So, can you help me?

    Thanks,

    Andy

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    • Hi Andy. Welcome to my blog.

      You might want to try something like this:

      Monday – Upper Body

      Wed – Lower Body

      Friday – Upper body.

      Saturday – Cardio

      To maximize muscle mass and T levels, you could start with 2-3 exercises per body part in the 8-12 rep range with 60 sec rest. To maximize testosterone you should also be consuming at least 20-30% fat (avocados, olive oil, natural peanut butter, nuts, fish oil, fat from lean beef) and 50% carbs. You need your carbs and fats up to keep T levels high so stick to clean carbs like yams, oatmeal, fruits, veggies, whole wheat bread, potatoes and beans. Hope that helps as a starting point.

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  12. A question from me
    there are only 3 pictures of you beeing skinny, and none of them clear. Dont you have other pictures of you beeing skinny?

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    • @John… I have LOADS of pics of me being skinny. First off, go to my main website, “www.vincedelmontefitness.com” and also watch the free video presentation that offers my product. Mid way through you’ll see 3 pics of me ultra skinny. I’ll upload more to my blog if you wish.

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  13. Ok somebody is lookin’ effin HOT in the last pic…..!
    Sorry got a little side distracted! LOL

    Back to the serious but still good stuff. And since you still in the direct answer mood(yeahhh) I’m gonna get met HOT info while I can: in other words…got a couple of questions once againnnn..

    I’m determind to lose the fat this time like I have never been before(no really!).
    And I have seen a clip from you the other day(think a clip that belongs to the MYM program) where you said that it is extremely difficult to build muscle when your really overweight and therefore first need 2 concentrate on doin’ cardio.

    I am a female,my height is 1m.76 cm and right now I weigh 95 kg. I want(need!!) to lose 20 kg!!

    I’ve also heard from you and other fitness pro that the way to lose weight is to do strenght and cardio at the same time(in the same program that is ofcourse).

    Do you mean that really overweight people like me need to focus on cardio only at first for 3 months and then get on a program that incorperates strenght and cardio? Or should and could I go on a strenght/cardio program from the start?

    And I also see that in one the answers above you recommend to do work outs for at least 5-6 days a week for 75-90 min if want to be really burnin’ some…

    So for a really overweight person is it best 2 skip the programs in the beginning of ones healthy regime journey that promotes gettin’ your training done in for example 20/25 min? Or any workout for that matter thats below 75 min??
    Allrightie Mr Delmonte I sure with appreciate it if u hook me up with some sweet insights once again! 😉
    Thanks a mil!

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    • @Xena. In my Q&A I don’t always give the same answers to similar questions. It’s just my way of providing variety and not boring my self to death as a I respond!

      The 75-90 minutes sessions 5-6x a week is a goal to shoot for. You could start with 60 minute sessions each day.

      M/W/F – weights
      T/T/S – cardio.

      Keep it as simple as that for now. Mater the frequency, measure the results and modify.

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