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.
END OF Q and A for today
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