i have been doing weights for the last three months and i am wondering if your arms are suppose to be sore overnight because mine are only sore for 2 minutes.

Nice transformation Vince! Keep up the good work!

I thought I would share an article that supports what you say about cardio:

The Low-Intensity Cardio Lie
By Craig Ballantyne

Once in a while, a study comes along that surprises me. For instance, I recently found one showing that cardio works for fat loss – as long as it is high-intensity cardio.
Researchers at the University of Virginia assigned 27 obese women (average age 51) to one of three groups…

1. The control group did no exercise training.
2. The second group did five days per week of low-intensity exercise (LIE). (Gotta love that acronym… truly represents the “slow cardio lie.”)
3. The third group did three days per week of high-intensity cardio exercise (HIC) plus two days per week of LIE.

Instead of exercising for a specific length of time in every session – LIE or HIC – the subjects exercised long enough to burn 400 calories. So no group burned more calories than the others, though the third group burned the 400 calories faster in their three HIC workouts each week.

And HIC kicked LIE’s butt! The study found that the subjects in the low-intensity exercise group did not lose fat. On the other hand, the subjects in the high-intensity cardio group lost a significant amount of abdominal fat.

So, once again, research has shown that…

• Exercising harder results in more fat loss in less time.
• Only hard exercise burns belly fat.
• Low-intensity cardio won’t help you lose fat.
I prefer interval training to cardio for my clients who are on a fat-loss program. But the results of this study have influenced me to make a slight change in my recommendations.

I now occasionally throw in some high-intensity cardio for my clients, usually as a 20- or 30-minute session done at a pace they can barely maintain for that length of time. They don’t like it, but it works. (Most of them prefer the interval training.)

If you are interested in trying this, you can add HIC to your program up to three times per week. Just remember to self-monitor your body for any symptoms of overuse injuries – and, as always, TRAIN SAFE.

I’ll give the last word to the University of Virginia researchers who stated, “The present data indicate that body composition changes are affected by the intensity of exercise training with HIC more effectively for reducing total abdominal fat and subcutaneous abdominal fat in obese women.”

ur program help lots of people and ur transformation is awesome man. ure the best, keep rockin vince!

Hi,
I really like vince’s work as he makes everything so easy to follow .I found out about him on you tube, however im a women and im still confused about counting calories, and shakes as EVERY book is set JUST FOR MEN.Im not sure how many calories are in a chiken breast e.t.c.Does anyone one know of a good fat loss muscle gain book for WOMEN .

Thanks

where do i get this program, do i have to buy it or is it free

hi vince,
I have just started following your program strictly but due to study and work commitments cant go to gym very often but I do try to focus on exercise like push up and other which can be done at convinence .I was not really commited when i started but after following your meal plans I have gain 4 kgs in just 2weeks ,I was really very pleased and suprised as I have been atrue ectomorph all my life .I even have suffred a mucle loss due to overtraining recently.I jusk wanted to thank you for your effort of writing this program.Those videoes help alot as well.

cheers

Tarun

Hey Vince My name is Jordan Kelly from the UK.

Just saw your quick video of your transformation. That is just Fantastic Vince.

What can i say except totally Awe Inspiring.

Vince you mention that in your Video transformation, the music is dramatic because this WAS one of the most dramatic events in your life.

Vince I love that music.

What’s the name of the song?

Can anyone else or any guys help me out here ?

I just gotta get it, Gotta get that music, and downloaded onto my Ipod.

Warm Wishes

Jordan Kelly

Vince,

I appreciate your emails and the great information you provide. However, in a recent email addressing muscle soreness you stated: “You will find the best sore muscle treatment is to perform
your next workout with lighter weights and higher repetitions
to flush the lactic acid, a by-product making the muscles
sore.”

While I agree with your comments on how to get rid of soreness, lactic acid is not the cause of soreness. I refer you to a couple of articles that I have posted on my website (www.intervaltrainingguide.com/blog) that were written by highly respected exercise physiologists and biochemists, Robert Robergs and George Brooks.

I think this is a common error in the way we speak in the fitness world about the term “lactic acid.” Whether it be out of simple ignorance or habit, I think we need to clarify the true benefits that “lactic acid’ provides in buffering H+ build up and providing substrate to continue with the glycolytic process.

Thanks again for all the information

Best Regards,

Aaron Ivey MS, ATC, CSCS

hey um, no one has been able to answer this question. does having sex, well alot of sex why lie? affect weight training? seriously if your an athlete and then lift heavy weights for muscle, does having sex take away energy only or does it have a more hardcore affect? I understand boxers and stuff, but what about weight training? or masturbating, i know it sounds ridiculous but I have not found a well backed up answer from no one.

Hi, Vince, thank you for your articles, are very interesting; Vince, I work and study. I want to buy the products; but, I think, when I can to read them, because is a huge information, numerous books, diets, etc, I am feeling as a boy in a chocolate factory: in shock. Can you give me any idea, I hope that you understand my position. Thank you.