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7 Worst Things To Say In The Gym
My goodness… my gym was RAMMED tonight. You know your gym is busy when you have to wait in a 3-man line to use the squat rack!
Anyways, in the last few weeks, at my gym, I have overhead some interesting and very amusing conversation that I am going to sum up as the “7 Worst Things You Can Say In The Gym.”
If you’re guilty of one, you’re human. If you’re guilty of two or more, ask yourself how serious you are about your fitness and physique…
After you read each one, tell me what is wrong with each statement. I would love to have you chime in at the bottom of this post.
1. “I’m not sure if I should do upper body or lower body tonight…”
What the heck are you doing at the gym without a plan?!
2. “What are you training tonight? Back and biceps? I was going to do chest and triceps but I’ll do you’re workout instead.”
I understand it’s more exciting to train with a friend than alone but how confident could you possibly be in your workout if you change it within a split second of arriving?
3. “I was going to do cardio tonight but I got to get home.”
Poor planning. Next time, this fellow should have arrived earlier. Every time you cut your workout short, it becomes easier and easier to do it again next time.
4. “Do you want to call that a workout?”
You’re either done your workout or you’re not! If you were following an actual plan then you could not ask your workout partner this wimpy question.
5. “I am busy right now. Can I call you back?”
LOL. Why the heck would you bring a cell phone into the gym if you’re just going to tell them you’re busy! Please step out of your office before you come to the gym.
6. “I was actually using that…(referring to a piece of equipment)”
Ever have this happen to you? You start using a machine and someone comes up to you and informs you that they were using it? I reply, “No you weren’t, you were over there using a different machine.” Don’t say you’re “using it” unless you are actually “using it.”
7. “Do you come here often?”
Yes, this one was said by the dude attempting to land a date on Saturday night with the cute brunette. Where are you going to write her number? Over the lat pull down machine?! Guys, meet the ladies after your workout, not during. Unless you’re a personal trainer – it has a low success rate. I know from experience 
Did I miss any? You must have one or two of your own. Hopefully I am not guilty of one that you post. Share your “worst thing to say in the gym” line below.
Vince DelMonte
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The Biggest Gainer Transformation Challenge
Attention: Skinny Guys & Gals
It’s time to kick-off the new year with The Biggest Gainer Transformation Challenge. But this is not like any transformation contest you’ve ever heard of before… If you’re sick and tired of being scrawny and weak and ready to transform your life and be featured in my hard copy book and upcoming movie then this may be the most important letter you ever read from me.
What is The Biggest Gainer: Skinny To Muscular Transformation Challenge?
Unlike my fat loss transformation challenge, this contest will run for 3-6 months. You will be able to submit your after photos and video testimonial (I’ll explain that in a moment). The deadline will be April 1st, May 1st, June 1st or July 1st. I am giving you the freedom to set your own deadline.
Why A Variety Of Deadlines Instead Of The Standard 12-Weeks?
It took me 6-months to transformation my own body from 149 pounds to 190 pounds and I don’t believe 12-weeks is long enough, for everyone, to significantly bulk up and then factor in 1-2 months in for cutting. If six-months sounds like “too long” too commit to then set your deadline at the 12-week or 16-week or 20-week mark. If you need an extra month, you can take it. I’m seeking out the cream of the crop. I’m looking for skinny guys who truly want to change their physiques and change their lives in the next three-to-six-months. Do I still have your attention?
Why Are You Running A Transformation Challenge?
Let me share three of my personal dreams with you and how you can be apart of my vision and in the process, become the person you’ve always dreamed of becoming.
1. This year I am in the process of publishing The Biggest Gainer: From Skinny-To-Muscular hard copy book for book stores (I am currently seeking out an agent). It will be a revised and condensed version of No Nonsense Muscle Building. I am looking for a small handful of success stories to be featured in my book! That’s right, if you’re one of the top transformations, you’re story could be featured in my book that will be sold in book stores. Imagine being on the cover of a book with me and having your own success story shared with the world? Visualize the Body-For-Life book but exclusively for skinny guys.
2. My ultimate goal is to create a reality based T.V. show called The Biggest Gainer (yes, based on the same concept as The Biggest Loser but for skinny guys and gals). However, to pitch to different T.V. networks, I am going to start on a smaller scale. I would like to create a documentary, loaded with video testimonials, of a small handful (5-10 max) of skinny guys who transformation their body over the next six months.
Each contestant will be required to submit a series of video testimonials and video footage of their transformation (I’ll explain that in a second), over the course the three-to-six-months. At your deadline, you’ll send me your video testimonials and video footage and and I’ll edit it into a documentary called The Biggest Gainer: Skinny-To-Muscular movie. I will use this footage to pitch to the T.V. networks to share my vision. Can you see yourself being apart?
How Many Winners Are You Choosing?
It could be 2 guys or it could be 12 or 22 guys. I am looking for “world-class” transformations that will cause people’s jaws to drop and that will be “book cover” ready. Gaining 15-30 pounds of muscle in the six months will make you a serious contender. Use my transformation pictures as a bench mark to shoot for.
What Do The Biggest Gainers Win?
Here is my vision for the biggest gainers. Imagine right now, waking up one morning just six months from today. You walk into the bathroom to brush your teeth. And you get a glimpse of yourself in the mirror. It didn’t sink in till just this very moment.
You’re actually RIPPED and MUSCULAR! I mean solid muscle cut to perfection. Your 6 pack is finally showing. Your shoulders are popping and your arms are so tight it looks like you’re flexing when you’re not.
You grab your suitcase filled with swim shorts and tank tops and you grab your passport and plane ticket for Cancun, Mexico. You’re about to jump on the plane for an all-inclusive vacation with your muscle building coach, yours truly. You and another 10 guys are going to celebrate a week of fun in the sun with your new bodies.
The best part, Vince is paying for your entire trip because you were one of the dedicated and committed winners of the contest. The voting will take place by a select panel of judges (TBD) and all my customers and subscribers.
When you hit the beach and the pool…. you realize that women are starting at you. It’s like they’re looking at you with that desire you’ve always had for them.
Imagine feeling, for the first time… like the person you always dreamed of becoming. And imagine celebrating your transformation with your coach and the other winners.
That dream is not far off. You can officially start TODAY and take your before photos and email them to vincedelmontefitness@yahoo.ca Read below to be eligible for the all-inclusive vacation
How Many Gainers Win The FREE trip to Mexico?
I am prepared to take a maximum of ten guys. I plan on filming (certain parts ) of our trip in Cancun and using the footage for marketing purposes to assist in promoting the next contest and the The Biggest Gainer T.V. show so I’ll be awarding the best physical transformations – if you have a “t.v. show” personality then you might have an edge Consider your video footage and transformation like an audition for Hollywood!
How Do I Win An All-Inclusive Vacation To Cancun Mexico?
1. You must submit your before photos to vincedelmontefitness@yahoo.ca You must include a casual before picture and a before picture holding a newspaper to verify the date.
2. You must send in your before measurements, weight and body fat percentage. Send in measurements of your neck, shoulders, chest, waist (around belly button), thighs (8 inches up from knee cap) and calves.
3. You must film your transformation and include the following clips:
a) A 60-second interview of why you are entering the contest. Tell us why you hate being skinny and your biggest frustration.
b) A 60-second interview with your best friend, brother, sister, family member, girl friend, teacher or colleague and have them describe your confidence, personality and their opinion of your physique.
c) One clip (1-5 minutes) each month that features a day in the life for yourself. Over the course of the six months you should have a variety of footage that includes shopping at the grocery story; training in the gym; cooking a meal; flexing or showing your progress; comments on your progress; hanging out with a new girlfriend or your friends; interview with a friend and their comments on your progress etc. The more video footage you can use to track your transformation the better. The video footage should be emphasizing your behavior change. I’ll be providing more details on how to do each video at the start of each month.
Can I Enter If I’ve Already Started My Transformation?
Yes, 100%. As long as your pictures are submitted by July 1st, 2009, you are eligible. If you don’t have any video footage, don’t worry, just begin filming now.
Can I Submit Just My Photos Without The Video Testimonial and Video Footage?
Yes, but you will not be eligible for the all-inclusive vacation to Cancun Mexico. I will have separate cash prizes for the top contestants who prefer to just submit before and after photos.
Do I Need To Be Using Your Program?
Of course. You can use any of my muscle building building, six-pack, you tube or article programs. As long as the program was authored by me, you are eligible.
How Much Does It Cost To Enter The Transformation?
The cost will be the price of any of my programs if you do not own any. If you already own a copy of one of my programs, then it’s F R E E to enter. But not free to win – the six months will challenge you physically and especially mentally and the cost will be hard work, discipline and consistency.
This is your year to go from skinny-to-muscular and achieve the body you’ve always dreamed of.
Grab your video camera and grab your camera and get started NOW.
Any questions and comments, please post below. This is the first time I am running a contest like this so if you would like to offer any input or suggestions, please do so below.
Vince
The High School Days Of “Skinny Vinny”
A few months ago I did an interview with my buddy Sean and he asked me some really good questions about what it was like being “Skinny Vinny” during my high school days and I agreed to take you on a stroll down memory lane to give you an idea that I know exactly what it’s like to feel like a scrawny, weak, pip-squeak…. enjoy… if you think you’re the only way who hates being skinny, average and going unnoticed… wait till you read some stories I’ve NEVER revealed online ever before…
Sean: You were once a 149-pound, skinny and underweight long distance runner. What was your life like back then? Did it always bother you being so scrawny?
Vince: Even though I found my identity in running I remember one particular incident after a soccer tournament in Niagara Falls that put me in tears. After a game in 35 degree heat, all the guys took their shirts off and that was the first time I became self conscious about my body and realized my arms resembled spaghetti noodles. Some of the guys had “pipes” and all I had was “pipe cleaners.”
I went back to my Nonna’s to shower (I was too embarrassed to shower with the other guys) and starred at my forearm in disgust, which resembled a twig, and I literally started screaming at God and yelling, “Why did you make me so skinny? I hate my arms!” I actually started crying by myself.
Sean: Wow…did it get any better as high school went on?
Vince: By the end of my high school days I found my identity in the success that my triathlon and running career brought me so I was learning to deal with the “skinny guy” comments. Although I can vividly remember feeling like that guy who always went “unnoticed” when the shirt came off at co-ed pool parties, shirt and skins soccer games, wearing tight clothes at the bars, vacations at the beach and showering after gym class. I can always remember seeing a muscular or ripped guy and think, “Jeez, he must pick up lots of girls…” It was safe to say that I HATED being that average guy in the room that no one noticed..
Sean: Any other skinny guy horror stories?
Vince: I remember when I was in grade 10, no joke, the hottest girl (I mean SMOKING hot) was sitting in front of me in class and turned around and asked me to arm wrestle my buddy. Since I went to catholic high school we wore dress shirts so I had no idea that my buddy had 16 inch arms in grade 10! He was on the wrestling team and was one of those genetic muscle freaks who became a high school wrestling champ. To that point in my life, I never knew it was possible for a male teenager to have arms that big, especially since most of my friends were scrawny long distance runners. Mine weighed in at a full 12.5 inches and I knew I was going to be humiliated but accepted the challenge. That was pretty stupid of me because as soon as we locked up I felt like my hand was put in a vice grip and I instantly thought, “My gawd… this guy is a going to break my arm!” Within about half a second my buddy cranked my arm so fast to the desk that I wished I had the power to disappear and become invisible for ever. All I could do was turn red, I was so embarrassed. Not only was I pathetically scrawny but I had zero strength. That experience was so humiliating, that to even this day, I am always hesitant to arm wrestle (even if I know I can take them) to avoid that horrifying moment.
To top off the story, the hottest girl in school just burst out laughing and said to me, “Vince, you would be so hot if you were as big as Chris (my buddies name). You have nice hair and great eyes but you have to put some weight on your arms.” It’s amazing how vividly I remember that story…
Sean: No kidding… so I take it that you didn’t have a big dating life in high school?
Vince: I only had one girl friend all through high school and it wasn’t until my last year which is when my running career was going really well and my confidence was sky high (and she was 2 grades lower than me…I was too scared of the girls my own age). I noticed a direct relation to how confident I was and when I would talk to girls. After a big championship race when my name was announced during the morning announcements, I would have more confidence and I would make more attempts at talking to girls I thought were hot or even cute. I totally believe that the more muscular guys in high school got more girls, not because of their bodies, but because they were more confident in themselves so they could be themselves which made them naturally attractive. They were also confident in approaching more girls and the more girls you talk to the better your chances of one of them liking you back. I will never regret my running days but I often wonder, “What would it have been like if I went through high school super buff, ripped and muscular?” Imagine being that guy that all the guys were jealous of and the girls drooled over? What would it be like to be the high school stud? I guess I’ll never know…
Sean: Anything else?
Vince: I remember when my friends started going to “bush parties” (when high schooler’s steal their parents alcohol and meet in some deserted field or forest to party with all the cool kids) and downtown to the bars, I became very self conscious about the clothes I wore. I remember going to Bootlegger (the cool and expensive clothing store at the time) and buying these tight fitted “euro” shirts that hugged your entire body (kind of like Under Armour clothes) and standing in front of my Mom’s mirror for 15-20 minutes examining my buddy and how it looked from different angles. I would try 4-5 different shirts of the similar style until I found the one that made my body look as big as possible. I became very jealous of the guys who could wear plain t-shirts or any kind of clothing because their muscular physiques made any kind of clothes look good.
Sean: Anything embarrassing that you hope other skinny guys could avoid?
Vince: Yes… one last memory I’ll share for now (I have MANY more). I remember going to “Tony’s Billards,” which was where a lot of guys in high school would go on weekends to shoot pool. This pool hall was surrounded with mirrors so I got into a habit of checking myself out in the mirror (when I didn’t think anyone was looking) to see how my arms looked in my euro fitted shirts. One time I was squeezing the pool cue in a attempt to see some definition in my arms and one my buddies caught me and just burst out laughing and went on to tell a few more guys who thought it was equally funny and the story soon spread up and down the hall ways on Monday morning at school. My buddy went on to nickname me “Heart Throb Vinny D” which was the last thing I felt like!
Sean: I’m sure you could go on, lets talk more about your University days in the next interview. Any final comments to anyone reading?
Vince: Yes. If i didn’t have my running, I wish I had muscle in high school. I am confident that having a muscular and strong body would have made me more relaxed, confident, less stressed and would have helped me enjoy my high school days much more. I definitely would have dated more girls or talked to more girls and I would not have been so afraid of confrontation (an entire other subject) and I would have been much tougher and would not have let guys push me around verbally.
I’m not sure if you can relate to my story but if you’re skinny, I don’t care how friggin weak or scrawny you are, I can relate to you and I know how it feels.
That is why you should listen to me. Stop listening to Jay Cutler and Ronnie Coleman. Those guys don’t have a clue of what it’s like to be you. Stop reading those bodybuilding websites and magazines that are covered with guys who use steroids and are just trying to sell you supplements and “drug program” workouts.
They don’t care about you either and they don’t have your best interests at heart. They just want you to buy into their lies and rip you off over and over.
I am dead serious. Stop listening to anyone and everyone who can not relate to your problem. Why would you take advice from anyone who has zero clue what it’s like to have bad genetics, a fast metabolism or long limbs? They did not have to overcome the same obstacles as you so in my opinion, they are not the most credible source of information for you… Would you take money advice from a guy who won the lottery? So why take bodybuilding advice from a guy who has amazing genetics?
Listen to me and do what I tell you. If you’re sick and tired of being skinny and want to become super buff, ripped and muscular and have girls drooling over you and make guys jealous of you start following my muscle building program and you’ll be able to hook up with any girl you want and you’ll get more respect from your buddies that they’ll start asking you for advice.
Don’t miss out on the opportunities that I did…. life is too short to be skinny and average – order my muscle building program NOW.
Click here to get a 21-day risk free trial for only $19.95
–http://www.vincedelmontefitness.com/trial_offer.html
Talk soon,
Vince DelMonte
How To Fast The Fat
There has been a lot of blood stirred up since I posted an interview i did with author, Brad Pilon, as we discussed his “anti diet” program called Eat Stop Eat. I’m sure you’re initial reaction to his program was, “This guy is crazy…”
If you’ve read the book, you’ll discover how brainwashed we’ve become by misinformation and Brad’s ESE book is one of the best nutrition resources I’ve ever read. I read the entire booklet on Sunday afternoon and was fascinated by the science, most of all by the dieting myths he destroyed. If you want to see the book we’re about to discuss
I got a chance to email Brad with some questions I wanted him to touch on before you follow his plan:
Vince: Are you sure fasting will not cause me to lose muscle mass?
A: No, short term flexible intermittent fasting like the kind I recommend in Eat Stop Eat will not cause any muscle loss for two reasons. First the fasts are very short and aren’t long enough cause any muscle loss. Second, I always recommend some form of weight training that will ensure you never lose muscle. As a matter of fact you can build muscle while fasting if you are following a good muscle building program like Vince’s.
Vince: Can you reassure my skinny guys that you can’t lose muscle? I know that people are so afraid to “lose muscle” so share the truth on how to avoid losing muscle.
Brad: Your body burns muscle when you are inactive so if your arm were put in a cast, then you would lose muscle in your arm. Similarly if you were to be in a situation like a famine where you have had so little food for so long you can barely walk or stand, that’s when you start losing muscle because the lack of food has forced you to become inactive.
Its all dependent on your activity levels. So it’s exactly the opposite of what most people think – being active while dieting is how you save your muscle, doing nothing is how you lose muscle.
Vince: Why is fasting such a powerful way to lose body fat?
Brad: When you don’t have any food in your system to burn as fuel then your body shifts to burning fat as its primary fuel source, this is the whole reason your body stores fat in the first place. When you eat your body prefers to burn the fuel you ate first, but if you don’t have any food in your system your body still has to burn something, and it chooses to burn fat first.
Vince: Is this a detox plan or fat loss plan?
Brad: If detox can be taken as a simple statement for helping balance the system and rejuvenate your body, then I would say it does have some benefits like that. However it is first and foremost a plan for losing weight with minimal rules that still allows you to eat all the foods you like without feeling guilty. So I think you can call it a simple effective weight loss program that also promotes overall health benefits.
Vince: What did you talk about on the Mike and Juliet show?
Brad: We covered a lot of topics in a small amount of time. Firstly we talked about the three major misconceptions about short term fasting (that your metabolism will slow down, that you will lose muscle and three that you will go hypoglycemic).
Secondly and probably most importantly, we talked about how dozens of cultures and hundreds of millions of people around the world already do short fasts as part of their culture, and have been doing so for centuries. This is important because it proves that flexible intermittent fasting can be part of a healthy lifestyle.
Vince: How can this help my skinny guys muscle up?
Brad: The Eat Stop Eat style of eating has been scientifically shown to increase growth hormone. And I mean a lot, by the end of a 24 hour fast research shows growth hormone can increase as much as 10 fold! This is the same growth hormone that so many celebrities and bodybuilders are taking to build muscle mass. The only difference is in this case you are using a special eating technique to coax your body into increasing its own growth hormone levels instead of buying it on the black market and injecting it into yourself every week.
Growth Hormone is important for muscle building because along with testosterone it is one of the most potent muscle building hormones in your body. For anyone looking to build muscle, Eat Stop Eat is a great way to spike your own natural growth hormone to get a muscle building effect.
Vince: How can this help me get a six pack faster?
Brad: In order to let your abs show through you must burn all the fat off of your midsection. One of the best ways to boost fat burning is a short term fast. It shifts your metabolism to burning mostly fat. During your fasts your body is burning a very high percentage of fat and one of the places it preferentially burns it from is your belly/stomach area.
Another way Eat Stop Eat can help get your six pack faster is through portion size control. We’ve noticed that after a fast it takes less food to fill you up and feel satisfied, some people even report they have less cravings for sweets and fatty foods. In a sense it trains your body to learn to eat just the right amount of food and no more.
Vince: What are the major health benefits and risks with your program?
Brad: Fasting has many health benefits from increasing growth hormone and fat burning to lowering your insulin levels, it also helps to reduce chronic inflammation. In a way it’s a good strategy for giving your system a break and letting it reset and refresh.
I actually went back to university to study the effects of short term intermittent fasting on the human body with a specific eye towards fat loss. I can honestly say when done correctly I can’t really find any risk involved with short term fasting, and there is a host of beneficial effects.
On that note I would like to point out that all the research I reviewed was in healthy people at varying body weights (normal to obese) with normal blood sugar regulation. So I cannot technically recommend this program to diabetics or people with a diagnosed blood sugar problem, in these cases I always recommend you check with your physician or health care provider before starting any new diet or exercise programs. However with that said I have received emails from diabetics who have used Eat Stop Eat with good success.
You’ll really love his program if you hate the “bodybuilding lifestyle” of six small meals every 3 hours. Overall, I think you’ll find his 24 hour fasting method much easier than you think and it might improve your productivity too.
Personally, I probably won’t use Brad’s plan every week because I have a hard enough time gaining muscle weight but I know his plan will be a part of my lifestyle if and when I need to lose any belly fat without having to suffer through it. I think you’ll appreciate Brad’s refreshing take on dieting and weight loss.
Vince
P.S. The whole point of this program is to take the stress of eating and not obsess about the clock every 3 hours so make sure you add this to your arsenal for fat loss:
Hardgainer Secret Weapon: Strength Training
Yesterday we discussed how volume training plays a role in building muscle mass and today you’ll learn how strength training is just as important to build muscle mass fast.
Without a strength training phase, muscle would grow but never as a result of actual muscle fiber growth – only as a result of intracellular fluids such as creatine phosphate (CP), glycogen, water, etc.
In addition, your muscles would never be as strong as they look due to the fact that strength training phases are designed to teach the nervous system to recruit your fast twitch (white) muscle fibers which are in charge of massive strength.
Therefore, if you’re a struggling hardgainer, I trust you see the importance of incorporating strength training cycles into your muscle mass program for optimal muscle growth.
What are the characteristics of a common strength training workout?
- Rep ranges would be lower and consist of 1-6 reps
- Rest ranges would be longer and consist of 2-10 minutes
- Weight selection would be 80-100% of your 1 rep max
- Volume would be lowered to typically 8-10 total sets
- Lifting speed is far more explosive
- Compound movements are first and only option
- A strength phase could last for 3-12 weeks
Spoken simply, this is the phase you’ll be lifting your heaviest weights ever and you will be getting stronger each and every week. The total focus of a strength training phase is the amount of weight lifted.
In my No Nonsense Muscle Building book, I teach you a unique, and never before seen way, of doing strength training that is completely designed for the struggling hardgainer.
I have you cycle my strength training phase every 3 weeks with my volume training phase for 3 weeks. Here is how your body increases muscle mass in response to a strength training phase:
- Testosterone, one of the most anabolic hormones in your body, levels increase from the longer rest periods and heavier weights.
- Muscle growth accelerates when the actual protein content of the cell increases, as does the thickness of the muscle filaments. As discussed a few posts ago, strength gains come first and muscle growth occurs second.
- From your abilities increased recovery ability from the volume training phase, you are able to increase strength and build muscle mass quicker and will more efficient at repairing it self and getting you ready for another high intensity workout.
Train hard and train even smarter,
Vince
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
