Vince DelMonte’s Muscle Building Tips and Six Pack Secrets

Recent Posts

How To Eat Healthy While You Travel

By Vince On August 30, 2009 5 Comments

Let’s face it.

Maintaining a healthy diet while traveling can be a pain and very frustrating.

At least that’s what I thought and the excuse I dished out until I chatted with my friend  Isabel De Los Rios, author of The Diet Solution Plan and probably the smartest nutritionist I know.

I am no stranger to traveling myself.

Since I have a mobile business and travel a few times a month I can relate to my readers asking me all the time:

“Vince, I am always on the go. How can I stick to my healthy eating plan and still live my life?”

I asked my friend Isabel if I could post an excellent article she recently wrote on this topic.  I love Isabel’s info because it’s so practical and easy to implement as you’ll see below.

So if your days really have you running around from work, to parties, to picking up kids all over the neighborhood, here are a few strategies that really do work compliments of Isabel De Los Rios from The Diet Solution Plan:

1. Make your trunk your refrigerator.

Ok, not literally, but I have known many people (including myself) to keep a small cooler in their trunk at all times. They fill it with healthy goodies at the beginning of the day (raw nuts, fresh fruits and veggies, even hard boiled eggs) along with some ice packs and extra tupperware (just in case) and they’re off for the day.

At the end of the day, they empty whatever is left and the ice packs go back in the freezer for the next day. This is also a great way to keep your water bottles nice and cold and not warm from the car heat.

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Cardio Program Q & A Bag

By Vince On August 25, 2009 12 Comments

You had a lot of questions yesterday and I have lots of answers.  Notice similar answers to many of the responses.

Question #1: “I have very toned arms legs & arms, but my belly stills holds the last bit of my fat that keeps me from having my perfect body. I do 2 x 20 interval runs a week (1 minute walk & 1 minute run) and then once a week I do a 6km jog. When is interval cardio the best? Should I be doing more endurance running instead?” - Heidi

I’m not going to change your program Heidi.  Refer to the two protocols from yesterday and I suggest you use a combination as you’re currently doing.

Increase the intensity until you hit your top goal pace for the 20 minute workouts.  And build up to 10 km on the long run.

Learn from doing Heidi. 

Questions #2: “Can sprinting be done instead of just jogging for 3×20 minutes? I’m training for basketball and I don’t want to lose my vertical leap by doing anything too long distance, plus sprinting is a great lower body workout. How would you suggest incorporating sprints into a workout plan?” - Alex

Alex, On your off days which means on the days you do not play basket ball or lift weights. Yes, trade in your jogging workouts for intervals if speed and power are your goals.  Start with 30 second sprints and 90 second rest periods.

Question #3: “I usually do cardio on my days off studying martial arts. But i sometimes wonder if it’s too much cardio. Sessions typically last between 1:2 - 2 hours a time. I have the typical skinny fat guy sydrome, podge belly with small arms and shoulders. My muscles are very stubborn and i find it hard getting enough calories. Is this cardio too much, not enough, wrong type or about right?” - Dan Bull

Hey Dan. Prioritize three weight training workouts, using my No Nonsense Muscle program, every 48 hours to take care of your muscle goals.

Do your martial arts on their own days.

Perform 10-20 minutes of interval cardio after your weight training days.

Put that plan into action for 6-weeks and record everything you learn.

Question #4: “hey vince I can’t run so well cause it just makes my knees worse, so I swim. When i swim though i swim every day for 30 minutes before my workout. Then I workout for an hour and a half, so all together it ends up being 2 hrs. But I want to lose my gut and gain arm mass. So should I cut down on my workout to make my cardio longer? like swim for an hr? and maybe instead of doing 3 or 4 different workouts for each muscle do maybe two instead? to make the time less? just wondering…” - Charles Badger

Hi Charles. Swimming before your weights is fine.  You may want to try it switched around just to double check which one allows a better weight training workout.

You’re confused right now with too many options.  Make ONE plan and ride it out for 4-6 weeks and learn all you can.  I suggest 1 day of just swimming and 1 day of just weights. Three 1 hour swims and three 1 hour weight workouts.

Join a swim team so you start swimming harder.  Find a workout partner or trainer to push you on your weight days.  Sounds like you’re intensity needs to be cranked.

Question #5: “I do 30mins CV training 2/3 times weekly on non weight training days. Am I just wasting my time and should I ditch these in favour of this interval training post workout? Is this interval training post weights workout more affective at burning more body fat?” - Phil

Yo Phil. You’re never wasting your time if you have reasons for doing something.  Even if it’s too watch Oprah while you do your cardio.  If you’re getting results, you’re never wasting your time.

You’ll only know if interval cardio works until you try it. Yes, you’ll burn more overall calories with interval training if done properly.  Start doing 30 minutes of interval cardio 2x a week and 1 easy 30 minute cardio workout.  If you’ve never done interval cardio, you’ll see some rapid results.

Question #6: “Whens the best time to do cardio before or after a workout ? Or on a separate day all together?” - Carl

I prefer to do my cardio program early in the morning to take advantage of depleted glycogen stores and more fat mobilization.

I like weights in the evening because I’m more alert and have a few meals in me and since I’m a hardgainer this gives me an edge to build more muscle.

Performing your weights as far away from your cardio is the best plan for muscle building but not necessary for fat loss.

I prefer cardio after a workout because I prefer more energy for more weights.  It’s personal preference and the best way to bust a plateau is to do the opposite of what you’re currently doing.

Question #7: “It is an interesting video. Is it better to do cardio 4 times a week for a shorter time, or 2 times a week for a longer period of time?” - Natalia

Only you can answer that Natalia.  Test both methods and let us know what you learn about yourself.  I would say it’s better to go more frequently for a shorter time so your intensity is higher and you get more metabolic boosts throughout the week.

Question #8: “I just want to know that can we do cardio at separate time in a day.like i use to work out in the evening.so what if i do cardio(specially running) in the morning. I use to hit gym 5 days a week,so i have to do cardio haw many days.” - Akshay

This is fine Aksahy.  You’ll have to test it and learn from doing, not asking about it.  If you hit the gym 5 days a week you could do interval cardio after your weight 3 of those times and long, slow cardio 2 of those times.

If you can do all your cardio in the am and weights in the pm, you’ve got a great schedule and if this amount of training does not burn you out, go for it.  Your body is smarter than anyone else so listen to it for feedback and make changes up or down based on it.

END OF THE CARDIO PROGRAM Q & A BAG

If you want to see the exact cardio workouts and ab workouts I did for the last 10-weeks before the World Fitness Model Championships last year, make sure to grab my book: Your Six Pack Quest: 6 Pack In 6 Months Guaranteed.

I shed 23 pounds of fat and gained 8 pounds of muscle in the last 10-weeks before my shot - the most amazing results I’ve ever experienced and it had a lot to do with my unique and never-before seen cardio methods in this book.

Grab a copy to ensure you’re ripped for New Years 2010 this year, it’s only 4 months away!

Vince DelMonte

Cardio Blueprints to BUILD Muscle, Not Lose It

By Vince On August 24, 2009 44 Comments

After I train, this happens every time I’m in the locker room getting ready for a shower.

I hear two scrawny, confused dudes (SCD’s) discussing the pro’s and con’s of doing cardio apart of their muscle program.

The conversation usually goes like this:

SCD #1: I hate cardio. I don’t do any since I’m trying to bulk up.

SCD #2: Me too but you should do at least 20 minutes of HIIT (high intensity interval training) cardio after your weights to keep the fat low.

SCD #1: But won’t that burn up my muscle?  I heard long, slow cardio is better for preserving muscle…

SCD #2: Maybe you should do your cardio on your off days but I’m not sure if that’s good because it might effect your muscle gains too…

Ugh.

Another cardio debate that is making me lose IQ points by being in the same room as these guys.

I will admit, it’s a confusing subject so I’m proving a simple solution today.

Click here to continue reading

7 Secrets To Gain Weight Fast Without Getting Fat

By Vince On August 18, 2009 60 Comments

We all can agree that to gain weight you have to eat, right?

I hope so or else you’re on the wrong website.

If you’re training drug free you won’t be able to gain weight or add an impressive amount of muscle mass if you’re not consuming enough clean calories to promote hypertrophy i.e. muscle growth.

On the contrary, if you don’t eat enough, chances are that you’ll lose muscle no matter how hard you train.

Sherlock Holmes would be the first to acknowledge a ’see food diet’ as the logical answer to gain weight and mass because the more you eat, the more you grow, correct?

Not exactly.

It is very true that you’ll be putting the breaks on gaining weight if you’re nutrition intake is impaired. However, there is a clear difference in getting bigger and getting more muscular.  We’re talking about gaining weight without getting fat which will make you more muscular, not just bigger.

Which leads me to my pet peeve…

Guys who justify eating too much junk food to gain weight and accept an excessive amount of fat gain (more than I endorse in my book) in hope of stimulating extra muscle growth.

It does not work that way.

Your body has a limited capacity to gain muscle.  Unfortunately it does not have a limited capacity to how much weight we can gain (we would be a much more attractive society).

Each person has a different ability to manufacture muscle based on how much protein their body can synthesize which is based on your Testosterone levels, your Testosterone to cortisol levels, your insulin sensitivity, your genetic muscle fiber make up and many other variables.

Lets look at 7 secrets to help you eat more food so you can gain weight that does not turn into body fat.

1. Double It Up.

This is the easiest and fastest route to go. Turn one chicken breast into two. Down a second slice of bread instead of just one. Inhale a second handful of nuts. Drop in two scoops of protein powder. Most likely you are only a few dozen meals short of filling out your underdeveloped body parts so take advantage of already having the food out. You body will have no other option but to surrender and start gaining weight if you double it up.

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Build The Body Women Want

By Vince On August 10, 2009 82 Comments

Am I right or wrong? Men are obsessed with sex and looking good to women. 

A recent study I read said that sex was central to a man’s happiness.

Money came a close second, but sexual activity was the strongest predictor of happiness - the more sex, the greater the happiness.

I have noticed that many successful men are extremely methodical about their careers and personal finances but not so much “on the ball” when it comes to improving their sexual attractiveness to women.

I think men have a general idea, like we discovered in the last post, but not as sure as they would prefer.

We know that women like fit and athletic-looking men and shun guys “too big” or who are fat slobs, but that’s about it. I’ve seen some pretty attractive women with guys who look like skinny marathon runners and others with guys who would be classified in the “Mr Olympia” category.

As I shared in my last post, I believe men need at least 20-30 pounds of new muscle mass to attract women.

But in reality, we don’t know 100%.

Until today… we are bridging the gap.

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What Does A Woman REALLY Want?

By Vince On August 3, 2009 158 Comments

As a man, can you imagine what it could be like to actually know what a woman wants in terms of physical attraction?

I’ll admit it first, and I bet you can relate that it’s next to impossible to figure out what kind of a physique woman are REALLY attracted too.

Do I sound frustrated?  Yep.

I’ve dated girls, when I was 170 pounds 5% body fat and I’ve dated girls when I was 205 pounds 5% body fat and both groups of girls said, “I was perfect!”

Were they afraid to hurt my feeling?

Which group of girls were fudging the truth?

I will never TRULY know but I think I’m pretty darn close to knowing…

Just like you, I want the right look that every one of my buddies respects and that every woman finds attractive, especially my girlfriend

We all KNOW it exists but the question remains:

How Much Muscle Do You Need To Be
More Appealing Than Others?

To date, I have not figured out the exact number but I’m starting to see that “bigger” is not definitely better.

I do know that staying skinny is not the answer either, no girl wants to be with a guy who can’t protect her or is skinner than she is…

In fact, a recent Harvard study down in 2000 revealed that most men overestimate the amount of muscle that they think is necessary to peak attraction in a woman by an jaw dropping 30 pounds!

What Does That Mean To You?

Consider this good news!

The widespread “bigger is better” mantra spread in bodybuilding magazines is false information.  Don’t get the wrong impression here but check this out…

FACT: Studies show that Playgirl models
display MORE muscle mass and lower body
fat levels than in years past!

So don’t use this post as an excuse for slacking at the gym or becoming content.

You will drive girls more crazy or get more action from your significant other by having a top-notch physique.

Make NO mistake about that.

Without looking at you I’m guessing you could start hooking up with the hottest girl (assuming you’re not a douche bag) by adding at least 20-30 pounds of muscle mass to your current frame.

If you answer YES to at least one of these question below then I’m confident in saying you should shoot for an extra 20-30 pounds of muscle.

• Are you really satisfied with being a total “average Joe”?

• Are you embarrassed of taking off your shirt in public?

• Are you intimidated by men who are in better shape than you?

• Would an attractive woman be turned on by your body, or just laugh?

• Are you the type of “man” who just “dreams” about achieving something great?

If you answered “yes” then you’re not alone and it’s not too late.

How Did I Arrive At The Number?

Simple.  As soon as I added my first 21.5 pounds of muscle in the first 30 days, that’s when I started getting dates.

I should clarify - hot dates - for the first time in my life!

That is YOUR goal: 20-30 pounds of rock-hard mass in the next 4-6 months.  That will require you to gain at least 5 pounds of muscle a month which I am prepared to teach you in my book:

http://www.VinceDelMonteFitness.com

Since I wrote, No Nonsense Muscle Building, there is no need to dream of a muscular body that turns heads…today is the time to make it happen.

There is no need to be skeptical, my system will work better than any creatine or muscle-gain product you could try instead (for the same price).

My book is better than anything short of “the juice.”

Imagine how good you will feel about yourself when you finally have the confidence to approach any woman you spot in your class, on a night out, in the grocery store or in the gym (although I don’t recommend approaching girls in the gym).

And just think… you could be dating the girl of your dreams in the next 30 days (or re-energizing your current relationship)!

Within the first 30 days of using No Nonsense Muscle Building, you’re embarrassingly small body parts will be replaced with rock-solid muscle making your body look like an Armour suit.

I can promise that you will no longer feel embarrassed to take your shirt off in public. Imagine the sense of pride you will have as everyone at the local swimming pool turns to look as you take off your shirt, revealing your new, ripped, muscular physique.

Of course, if you’re happy with a weak, baby-soft body, go ahead and don’t do anything now and continue attracting average looking woman that you’ll never really be happy with.

Click the link below to grab your copy today:
http://www.VinceDelMonteFitness.com

See you at the beach

Vince DelMonte,

P.S. What would be SUPER awesome is if all the ladies could speak up!  If you’re a male, get your girlfriend or wife to post her comments below.  What do you ladies like?  How much muscle?  Favorite body parts?  Lets hear from you

P.P.S. Check out this recent success story…

“For the lousy $100 that I gave you in exchange for your program,
I have received so much! I will even compete in the Cypriot Fitness
Nationals at the end of this year.

I also have the guts to offer my own fitness advice to all my friends
since I finally have the body to back it all up. I am now the man at
the gym and I am being CHASED BY ALL THE GALS.

Your program will change the life of everyone that purchases it.”

Marios Prodromou
Larnaca Cyprus

Avoid The Freshman 15 & Gain 15 Pounds Of Muscle Instead

By Vince On August 2, 2009 3 Comments

If you’re a college or University student, you could easily become the victim of the Freshman 15, even if you’re a skinny guy! The Freshman 15 is the popular phenomenon that refers to weight gain that’s a direct result of college life.

And it’s not JUST common to females, so listen up if you’re a male.

As a Personal Trainer near a local University and college I consulted with dozens of frustrated guys destroying their freshmen year by packing on dozens of pounds of fat - instead of muscle!

In a moment I’ll share the EXACT 6 REASONS you have NO EXCUSE to gain muscle, instead of fat while in college (or even high school).

Avoid The Freshmen 15

I have witnessed dozens of skinny guys develop the “Skinny-Fat Syndrome” which is a instant turn off to all the gorgeous girls on campus. And I’ve witnessed dozens of fat guys LITERALLY became the wide student body which is equally bad!

I know how University is from personal experience.

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I Need Your Help…

By Vince On August 1, 2009 29 Comments

You may have  received my Free Insane Muscle Gain E-Report, read my Muscle Building Mini-Email Course, watched my You Tube videos or ordered my muscle building program.    Let’s call all this stuff my Hardgainers Success Kit.

I hope you have found it useful and extremely helpful in attaining your muscle building goals.

Now, I’d like to ask a favor of you.

I’d like to get your feedback about my Hardgainers Success Kit, whether positive or negative. Your answers will help me better plan and execute future products, videos, newsletters and blog posts.

Would you take a moment to give me your opinions by answering a few simple questions?

I look forward to hearing what you liked about my Hardgainers Success Kit, but I also welcome any suggestions or criticisms, too.

Thanks so much for your time.

Try to keep your answers clear and concise and to the point.  It will make it easier to organize your feedback.

Vince DelMonte’s
Hardgainer’s Success Kit Questionnaire

1. What training and/or nutrition issues are you most interested in learning further about?

2. What are the biggest muscle building obstacles you face in your current training and nutrition?

3. What web sites (other than mine) do you regularly visit or read?

4. Please provide any comments, success stories, or results you’ve obtained from using the Success Kit (or if you haven’t  used any yet, how you plan it). Criticisms and suggestions are also welcome:

5. What was your overall impression of my Success Kit? Was it useful? Worth your time? Biggest benefit so far?

6. What is the one thing I could have done to improve it?

7. Are you a current customer?  If Yes, why did you take action?  If No, what questions do you have before you do join?

May I use your comments in my marketing?

If you agree I will only use your name and the information  you provide below.

Full Name:

City:

State (or Province):

Country:

Thank you!

Vince Del Monte

Top 10 Comments On The Vegetarian Lifestyle

By Vince On July 30, 2009 6 Comments

In the list below you’ll DISCOVER some powerful reasons why the veggie meal plans are a wise decision to add to your nutrition library whether your a vegetarian or not:

Top 10 Comments On The Vegetarian
Lifestyle (from recent conversation with Dr. John Berardi)

1. Proper vegans find some very creative and interesting ways to consume all their fruits, veggies, nuts and seeds which are foods the are most easy to become deficient on.  Most omnivores, like myself, lack ideas on how to prepare them so I can take a lesson from checking out their delicious recipes.

2. Vegan cookbooks are some of the best books for showing you how to prepare and consume your vegetables in a tasty way.

Click here to continue reading

6 MORE Vegetarian Foods Not To Eat

By Vince On July 23, 2009 81 Comments

Today I have six more vegetarian foods NOT to eat, especially if you wish to lose weight.  Whether you’re a vegetarian or vegan or whether you’re looking for steel-solid muscle mass or to lose stubborn fat, the nutrition info below will dramatically transform your healthy, energy, complexion and physique.

I have attached (soon-t0-be-famous) Kardena Pauza’s next six foods not to eat and want to get at least another 100 comments below.  Please tell me which food you plan on not putting into your grocery cart next time.

Kardena and I in Orange County, California a few weeks ago

5. 100 Calorie Snack Packs

If you are trying to lose weight, I’m sure you want to feel great and have energy along your journey to a healthy leaner energized you! What you eat has a direct effect on how you feel. Snacking on high nutrient foods helps you sustain higher energy throughout the day, unlike these 100 calorie snack packs.

Food corporations have been marketing 100 calorie snacks hard in the last couple of years. But remember: ingredients are very important, not just their calorie count!

Just because a food is low in calories does not mean it is healthier for you or makes it ok to eat since it’s a smaller portion.

If calories were all that mattered, what would happen if all your calories came from sugar? Your body would break down, get sick, and basically stop functioning.

Many of these 100 calorie snacks have zero-to-no nutrition value, no fiber, very little protein or vitamins, and lots of high fructose corn syrup, hydrogenated oils, refined flour, sugar, sodium, carbohydrates and artificial flavor.

And be careful, because recent studies have shown that the package barrier is not enough to stop people from eating 2, 3, or 4 packages in a sitting!

You may be satisfying an immediate craving but your body is paying for it. You pay way too much for these little snacks to get zero nutrition. And if you want to be money conscience, beware! These pre packaged treats are typically 3-4 times more expensive than buying the regular size box.

Avoid

Hostess, Nabisco, Kettle, Nestle, and Breyers snack packs. Heck, even Girl Scouts have 100 calorie snack products available; cookies, crackers, ice cream bites, candy bars, popcorn, pudding, fruit snacks, brownie bites, etc.

That being said, there are some healthy 100 calorie snack packs available like: raw almonds, roasted peanuts, and applesauce, or you can make your own baggie of healthy tasty goodies!

6. Frozen Dinners

Want to lose 5 lbs. in less than a week? Cut out high sodium foods, especially high sodium frozen dinners.
Frozen dinners have become synonymous with high-sodium meals. In my opinion, they put tons of salt in the meals to kick up the bland taste of the frozen foods.

I grew up eating frozen burritos and frozen kids meals and they tasted pretty good. I would have a burrito as my afternoon snack with some more high sodium salsa and I was a happy camper. I didn’t know this was contributing to me looking bloated and gaining weight until I was in my twenties and I figured it out.

Eating a vegetarian diet for weight loss can be challenging because many of the prepared meals on the market predominantly load up the meal with carbohydrates like rice, pasta, or potatoes. Carbohydrates from grains are so dense in calories that we only need to eat a small amount to have enough energy for the next 3-4 hours of your day.

Remember, you only need enough energy for 3-4 hours then it’s time to have another snack. Reading the nutrition label, some meals contain up to 55 grams of carbohydrates. This is too high for anyone who wants to trim down. Aim for an estimated 25-30 grams for women and around an estimated 30-40 grams for men.

Reading the nutrition label is important because the amount of sodium in frozen foods ranges from 350mg of sodium to 900mg! Now, to put this in perspective, a healthy amount of sodium a person should have in a day is 1500mg.
The average American consumes about 4,000mg per day! For example the average Chinese food dish is 1,100mg.

That’s in ONE dish!

Let’s average out how much sodium is acceptable in a meal. Divide 1,500-2,000 mg by 4 meals and you get approximately 375-500 mg per meal. If you are exceeding an average of 1,500-2,000mg of sodium per day, your body responds by retaining water, causing high blood pressure, and a host of other health issues.

Another helpful tip, look for products that use sea salt instead of iodized salt. The body can process sea salt better and won’t cause as many health problems.

Look for meals with no more than 300-500 calories, keep your carbohydrate intake low and add more veggies or a salad to boost nutrients and to fill you up instead of going back to the carbs as fillers.

Watch out for:

• Amy’s Kitchen (some are high in carbs and sodium but they have a couple of acceptable options)
• Lean Cuisines
• Kashi (some are acceptable but read the label first)

• Pretty much most frozen entrees

7. Veggie Patties with Bun/Bread

Next, I am going to pick on veggie patties, specifically Boca Burger, Garden Burger, and Morningstar. These are pretty good substitutes for a sandwich or burger, but the problem is the total carbohydrates and sodium content.

Looking at the Boca Burgers and Morningstar patties, the total carbohydrates for 1 patty is around 10 grams, which is pretty good; however, the sodium content is between 300-500mg per serving. The sodium gets pretty high so you have to be careful not to exceed your total sodium for the day if you eat one of these patties.

For all the women-do not eat two slices of bread with the patty, only one slice to stay within your total carbs for that meal. Add a nice big salad with your veggie patty to give you a more balanced meal.

For guys-two slices of bread is ok with this particular patty. Remember, given the amount of sodium and carbs in one patty, one patty probably won’t satisfy your hunger, but eating two patties will bring your sodium intake sky high! You will balloon up after this meal! Add a nice big salad with your veggie patty to give you a more balanced meal.
Most of the Garden Burgers have a higher amount of carbohydrates per patty so be careful when eating ONE with bread. One of the main ingredients along with soy is rice, that’s why there are more carbs.

Making your own patties at home is a better option that would taste great (hopefully), would be healthier for you, and save you money. Make a big batch of your favorite patties and store some in the freezer for when you are short on time.

I know everyone has busy lives so making your own patties seems like a daunting task, but if you take some time to make them it will take less time overall.

This way there’s no rushing to go out to lunch, drive to a restaurant, fight for parking, stand inline, buy food, eat, and rush back to work. Makes me tired just thinking about it!

Instead, you get to sit outside in the sunshine or on the grass and enjoy your hour of peace. You will actually have extra time and you will have to find something to do on your lunch break! Call a friend you haven’t talked to in a while and say hello.

8. So called Healthy Wheat Bread

You already know that white bread should not even be an option when you are grocery shopping, right? After all, in the process of making white bread, more than 30 vitamins, minerals, and nutrients are eliminated, including vitamin E, vitamin B, protein, and fiber, and only 5 nutrients are fortified back in to the final product.

Most folks know that white bread should be avoided, but don’t know the truth about so-called, “Healthy Wheat Bread”.

Many of my clients tell me proudly that they eat wheat bread. However, after asking them several questions about their bread, I often discover that they are basically eating white bread that has been colored brown. Here are the questions I ask them:

1. “Does your bread have chunks of grains in it? Not just on the top crust but throughout the bread?” Usually the answer is no.

2. “Is it doughy? Can you take it and wad it into a ball?” Answer is yes.

3. “If you put water on the bread does it turn into a big blob of dough?” Answer is yes.

The answers usually tell me that they bought white bread “pretending” to be wheat bread.

What do I mean by “brown white bread”?

Wheat bread (brown white bread) means that bread companies use wheat grains to make the flour for the bread. Bread can be made from lots of different flours, including rye, barley, millet, oat, etc. So just because it’s made with wheat flour doesn’t mean much.

Nowadays, most of the breads on the market are made from wheat and after they strip the germ and fiber from the starch of the grain, they combine only the starchy flour with some minor 5 fortified vitamins which they just stripped out of the bread in the refining process, then they add brown food coloring.

The refining process takes out the healthy oils so the bread can sit on the store shelves longer. Food coloring could be from caramel or molasses to make light colored bread look brown.

The problem here is that once the fiber is stripped away, it becomes a high glycemic food meaning the body breaks down the flour to blood sugar very quickly giving you a shot of sugar which your body will store as fat by way of several processes!

There are a couple of ingredients to watch out for in bread.

And these 2 ingredients have been repetitive throughout my special report and those are hydrogenated oil and high fructose corn syrup. At least 90% of the breads at conventional grocery stores contain both of these ingredients. Do NOT buy them.

If you are going to eat bread, choose whole grain chunky chewy bread. Don’t believe the front packaging so read the ingredients list to give you the down and dirty real answers you need to make your decision.

The best way to know is when you look at a slice of the bread, make sure it’s completely chunky, and not smooth fine flour. This type of bread digests slower because of the germ shell and fiber content so it is a time released energy source. This means it is a low glycemic food-this is what you want!

Helpful Tip: Put your bread in the refrigerator or freezer to keep longer since it doesn’t have the highly processed preservatives.

9. Sugary Smoothies

Let’s talk about tasty smoothies and discover the truth about Juice it Up, Jamba Juice, Smoothie King, or whatever your local smoothie shop is called.

Smoothie shops are another out-of-control calorie and sugar crazed vegetarian food. So many people go to their local smoothie shop to get a “healthy” breakfast or lunch, but if you buy a 32oz fruit smoothie of any kind, it will have the same amount of sugar as if you ate 3-4 snickers bars in one sitting!

You’re looking at roughly 100 grams of sugar-this is staggering to your belly!

The sugar in smoothies is NOT all fruit sugar, but also high-fructose corn syrup in sorbets and sherbets and fruit juices enriched with sugar.

Along with the high sugar content, some of the fruit used in the smoothies is shipped to the store as pulp which means it has gone through some processing and has begun to oxidize, diminishing the nutrient value.

What would you add to your nutritious smoothie in the morning if you were to make it yourself? Would you add sorbet to your shake? Isn’t sorbet a dessert we eat once in a while after a well balanced meal? Well, that’s what 90% of these smoothie shops use in their drinks. You have to read all the ingredients before ordering.

And now let’s talk about your smoothie order at Jamba Juice. Most people go for at least the 24oz smoothie. (Let’s face it, who orders a small 16oz smoothie?) The 24oz gives you approximately 50-80 grams of sugar!

The craziest smoothie they have is the Cold Buster. A Cold Buster smoothie implies it will help you get over a cold, but it contains an outrageous 94 grams of sugar! I can tell you this should be called the Cold and Fat Feeder not Cold Buster!

Only knowledge gives you the ability to make better choices and to be more responsible for your health, so ask questions before ordering at these places so you can make healthier choices for yourself. Remember, they want your business so they are usually willing to modify a smoothie for you.

Healthy Tip: Make a smoothie with only protein powder, frozen fruit, a little juice and ice. That’s it! No added sorbet…your modified smoothie will have a more natural flavor and won’t taste like you’re sucking down straight sugar syrup.

10. Frightful Facts about your Favorite Fruit Juices!

Buyer beware! Just because there’s a nutrition-oriented statement on a package (like “contains whole grain,” “excellent source of calcium,” “fat-free,” “100% juice” or “25% less sugar”) doesn’t mean it doesn’t contain a shocking amount of sugar.

So there you have it.  Thanks a lot Kardena!

Now it’s your turn to share what food you plan to eliminate from your grocery cart next time you shop to take a positive action towards more energy, better complexion, a cleaner body and sexier physique.

I’ll go first… (comments section below)

Vince DelMonte

P.S. Remember, next week on MondayJuly 27th, Kardena is releasing her “Done-For-You” Veggie Meal Plans at http://www.NoNonsenseVeggieMealPlans.com so be sure to check that out.