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As you know I had to delay the launch of my new ab and fat loss program almost 6 weeks which was pretty embarrassing but I am sending you loads of free workouts, plans and advice before you can get your hands on the complete step-by-step plan this Monday, August 4th, at 12pm EST!
It makes no difference whether you have to lose the first 100 pounds or the last stubborn 10 pounds and I don’t care how bad your genetics are or what you’ve tried.
Lately, I’ve been getting interviewed by some of the top fitness guys on the Internet and have cut and paste some of my favorite responses to some of the best questions I’ve received. Enjoy…
Question: A lot of people know you as the skinny guy who put on a heap of muscle, so can you tell me why I should listen to you when you start talking about fat loss?
Vince: I asked myself this question a few years ago and that’s when Peter Carvell stepped into my life.
Peter was cursed with horrible genes and transformed his 276 pounds of stubborn, ugly, belly fat into a stunning, sexy, rock hard body with eye popping abs in 24 weeks. We have the entire transformation on video.
Helping Peter lose 100 pounds in six months convinced me that I can help anyone achieve the same results.
Recently I just lost 23 pounds and competed at the World Fitness Model Championships. You have probably already seen the transformation pictures (on my blog) and if you haven’t then you’ll see them on Monday.
Question: What do you think about low reps versus high reps for an ab workout plan?
Vince: I don’t think it really matters if you do low reps or high reps if your body fat is too high – you’ll have no idea if you have an effective ab workout unless you focus on your diet.
You can do the worlds best ab workout but if your body fat is too high – you’ll never know.
Interestingly, you can get a six pack without doing a single ab exercise or ab workout in the world if your body fat is low enough.
But to address your questions, I prefer a combination of higher volume circuits on abs and weighted exercises for lower reps – I incorporate both methods into the same workout to ensure I hit all the muscle fibers. I have over a dozen great ab workouts that I blend into my weight training and cardio workouts and just rotate them around so I never get bored.
Question: What is the biggest mistake men make when trying to get 6 pack abs and creating an effective ab workout plan?
Vince: Winging it and just “hoping” the fat will come off. How do you believe that you consistently lose 1% body fat each and every week until your shredded without following a specific plan?
That’s like hoping to become a millionaire one day without having a saving plan.
Most importantly, not having a pre-designed meal plan that is based on a set number of calories and tells you exactly what to eat, at what times and in what amounts and exactly what to shop for.
If you do not have a specific meal plan and just trying to “eat healthy” then how do you know at the end of the day if you over consumed or under consumed? How do you know what to change next week when you get on the scale and have plateaued? How can I help you tweak your diet if you’re not even following one?
Question: What is the weight training program like in your new program?
Vince: Hard! This is not a “10 Minute Simple Workout” like that new one on T.V. right now. When I figure out how get six-pack abs in 10 minutes a day then I’ll will certainly let you know though
If you were the laziest person in the world, you would still sweat and suck for air during some of my workouts because of the exercise combos, sets, reps and (lack of) rest periods.
My weight training program has strength, function and conditioning all under one umbrella which is critical for getting the trophy of all trophies – six pack abs!
My philosophy is, “If you want to look fit then you must become fit,” so these workouts, unfortunately, are not easy but very exciting, challenging and rewarding.
Question: Could you provide me with a great ab workout for beginners?
Vince: I consider this kind of circuit “foundational” before building six pack abs from the inside and out and having a core as strong as a bear.
This is an excellent mini circuit for beginners or if your just getting back into it (but I’ve made some pretty big guys shake like crazy while doing this so give it a try):
1. Plank in push up position – 10 legs raises each leg
2. Plank from elbow position – 10 leg raises each leg
3. Side plank from hand position – 10 legs raises each leg
4. Side plank from elbow position – 10 leg raises each leg
Build up to 2 sets of 20. These will engage your core, gluts, shoulders and arms all at the same time. This will “switch on” your entire nervous system before an intense weight training workout as well. Don’t be surprised if you start sweating. You can do this every day.
Question:Do you have an effective ab workout if I’m advanced?
Vince: Yes, I just posted my favorite one on You Tube which you can view and comment on.
Check out this great ab workout if you’re advanced:
1) Hanging Leg Raises – 3-4 sets to failure
2) Wood Choppers (high to low) – 3-4 sets for 15-20 reps a side
3) Weighted Cable Crunches – 3-4 sets to failure
Rest for 60 seconds if you want to do it again.
One of my secrets to getting a six pack is not being a slave to the details of your program. I did this ab workout every day after my early AM cardio.
Life is good,
I just got back from 3 days of white water rafting in the Ottawa River and this is one of the coolest high adventure trips you can take… especially when the water level is high.
For the most part, my brothers and I wanted to flip the boat and get tossed in but there were a few sets of rapids that we were quietly thinking, “I don’t want to fall out here!”
For some reason, I think I spent more time swimming than in the boat and even got slammed against a rock in a wave called Frog In A Blender. I survived Butchers Knife and Coliseum which jacked up my adrenaline the most.
My brothers are putting together a little video of our trip and you’ll see some live footage of me getting thrown out of the boat… it’s pretty funny.
Today, I want to give you a free book I wrote last year.
It’s called How To Improve Your Posture
In the book, you will find it broken up into 4 weeks (but you use the core and stretching routines all year round) – a tremendous resource for posture correction:
Priority #1 For Days 1-7 – Improve Posture By Stretching Shortened Muscles
Priority #2 for Days 7-14 – Improve Posture By Strengthening Weaker Muscles
Priority #3 for Days 14-21 – Improve Posture By Increasing Core Stability And Strength
Priority #4 for Days 21-28 – Improve Posture By Increasing Shoulder Stability
You can incorporate the stretching routine, ab workout and shoulder stability exercises at the start or end of your current weight training workouts or on your cardio days.
Following this regime allowed me to beat up my body on the Ottawa River and get back into the gym the very next day without taking ANY “recovery” time.
Get started on this routine right away because next Monday August 4th at 12pm EST, I will be FINALLY releasing my complete ab and fat loss system called Your Six Pack Quest and I want your body ready for the workouts in this program.
I understand that you know you have lots of options in trying to get a six-pack and you might be considering a few options right now.
I understand that you have probably already used a variety of six-pack programs, similar to mine, in the past and wandering how or why mine is different or better.
You have probably tried it all and you know the market is loaded with ridiculous weight loss products and over the next few days I am going to be sharing lots of FREE tips and advice that helped me get ripped abs and helped a regular guy lose 100 pounds in 6 months.
Click here — How To Improve Your Posture In 30 Days to get your free e-book.
Before you begin Your Six Pack Quest next Monday, I am going to give you lots of my best tips to get you started. I am going to give you
- Some of my best ab workouts on video
- Interviews of me discussing common fat loss myths
- Some of my best fat burning exercises on video
- The meal plan I used to get ready for my show
- Some of my favorite “Meals On The Go” recipes
And more stuff (when I remember what I am missing).
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So this weekend, both my brothers and I, plus two other guys, are hitting the Ottawa River for a wild six-man white water rafting trip. I am SO pumped!
My brothers told my Mom, ‘Don’t worry, we’re going on the 12-man boat…’ because that’s the one that is almost impossible to flip.
I am the biggest guy in the boat and my brothers are already cracking jokes about how they won’t be able to pull me back in the boat WHEN I get launched out!
This will be good preparation because in a few weeks I’m going to Colorado for more white water rafting with my buddy Mike Geary.
Anyway, did you get a chance to check out Craig Ballantyne’s brand new ANTI CRUNCH HOME AB WORKOUT a yesterday?
You might have asked, ‘What’s the difference between Craig’s ab program and my ab program coming out soon?’
A few things stand out…
My program involves a lot of actual floor and ab specific exercises, and Craig’s is a CRUNCH-FREE Home a Abdominal Workout program. So this is perfect if you train at home.
My program involves more time, and Craig’s requires only three short, but intense, 45minutes per week. I know that you might like hitting the gym a solid 1-2 hours a day, six days a week. If so, this program is not for you.
Those are the two ‘program’ differences. I also include a very profound and thought provoking motivation book that can be the difference between your four-pack and six-pack.
Check out how Craig’s Turbulence Training program to can help you get six-pack abs!
Just this morning I switched up a few of my core exercises that were getting boring and easy for Craig’s new fat-searing exercises.
My two favorites are his Pull Ups + Knee Ups exercise and Spiderman Pull Up and a few other exercises that really engage your DEEP core muscles – and I am already sore a few hours later!
I am looking forward to incorporating some of his challenging circuits to ‘keep my program alive’ and ensure I don’t get bored while I’m training inside this summer.
Also, since I do trips almost every weekend, I might only be able to train from Monday to Thursday so I like to ‘compact’ as much into each workout as possible and Craig Ballantyne’s ANTI CRUNCH Program will help you with this too.
Even if I am not going on a trip, I try to cut my workout time back in the summer(not just because my gym does not have air conditioning) because I would rather be outside socializing and enjoying the sun with my family and friends.
If you like to train at your home and you like to do shorter style workouts then this program will appeal to you and is worth adding to your fat loss library before he takes down the bonuses.
Check out Turbulence Training For Abs for all of the details on this Limited-Time Special Offer that ends at midnight TONIGHT
Helping you look great this summer,
What a weekend and a dream come true for my 25 year old brother who proposed to his girlfriend on Saturday night… and she said YES! Isofacto, my little brother is getting married!
On top of the eight course Italian dinner we had afterwards and my brother running down eight guys in his triathlon on Sunday morning to capture 2nd place (he did this in front of her entire family which was pretty impressive)… I think it’s safe to say he’s the happiest guy on earth!
Now onto some more exciting news that concerns you!
Since, Your Six Pack Quest (my new ab and fat loss program could be delayed another week or another month – the reason for this delay has become a NIGHTMARE) I asked my buddy Craig Ballantyne, from Men’s Health, if he had any ab workouts or ab advice he could share while you are waiting.
Check out Craig Ballantyne’s new abs workout.
I wouldn’t be telling you about this if Craig didn’t have his shirt off to show you that this really works. I have to say, Craig’s abs are ‘beach worthy’ and I’m sure he turns heads when he’s out and about.
I’ve been messing around with some of his circuits the last few days during my workouts and tomorrow I am going to share with you how his program is similar and different from mine.
I will tell you that I’ve been using Craig Ballantyne programs, off and on, for awhile now and if you love burning fat with ‘circuit training’ style workouts, you’ll love this simple 5 exercise combo he includes in the program. The benefits of this one workout alone outweigh the minor investment of this program, which will get you one step closer to a firmer and flatter midsection.
Plus, this stuff is really geared to you if you train at home and can only work out 3x a week for 45 minutes at a time.
Check out Turbulence Training For Abs
Helping you look great and feel amazing this summer,
5 Advantages Of Following A Lean Muscle Building Diet
By Vince Del Monte – Author, No Nonsense Muscle Building
Two weeks ago, on Friday June 13th, 2008, I competed at the World Fitness Model Championships in Toronto, Ontario. The even was fun by The FAME World Tour which is a series of international physique competition showcase events. All the events are drug tested and I decided to showcase my own physique. By the way, FAME is the stage for Fitness, Athletes, Models and Entertainment.
To prepare for the competition I followed a lean muscle building diet to get my shredded. My diet was explicit and left no detail to the imagination or intuition. It was road map carved in stone.
And it worked. I can in fuller and leaner than ever as you can see below.
Like any normal and sane human being following a lean muscle building diet is challenging and demanding on the body. So the past two weeks I have awarded myself some relief by coming off my diet.
After neglecting my lean muscle building diet for the past 2-weeks I have come to the startling conclusion:
‘I have no idea how you could possibly believe you can get ripped and muscular without following a specific lean muscle building diet!’
In layman’s terms, I have no idea how people approach their physique goals without a meal plan.
No offence, but whether you’re trying to gain muscle mass or lose your stubborn love handles, consider both goals a lost cause if you’re just guessing, hoping and“eating healthy.”
Stop misleading yourself and listen to me very clearly.
You WILL NOT stop struggling with your physique and will not gain the respect you want until you start following a lean muscle building diet, a meal plan that is, designed around your specific goal and your specific bodytype.