3 Muscle-Shredding Transformation Tips

By

Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer
and Nutritionist and author of No Nonsense Muscle
Building.

We’re 8% into 2009 and I want to ask you if you’re 8% closer to your goals or 8% further away from your goals?  Are you losing momentum or capturing momentum?  I trust it is the later and I have three muscle-shredding transformation secrets to increase your chances for winning a trip to Cancun Mexico if you are one of the winners of The Biggest Gainer Challenge.

Note: If you are ultra skinny and have not heard about this challenge, you still have plenty of time to enter this video transformation contest. Read her for more information -> The Biggest Gainer Challenge

If you’ve been on either of my websites then you’ve seen the eye-popping before-and-after photos.  Maybe you were blown away by Brian’s 30-pound gain of muscle mass in 8 months; or Duane overcoming a near death experience and gaining 22 kg; or how Jayson, who used to look like a stick, gained 45 pounds of granite-hard muscle over the course of last year.  I bet that when you signed up for my program, you started with the same goal of transforming your body from one extreme to another.

Although I have received thousands of email testimonials that rant and rave about feeling healthier, clothes fitting differently, becoming stronger, improving energy, eliminating stress, adding a few inches to certain body parts or getting a flatter stomach which is absolutely awesome – receiving those “Holy Jeez!” jaw-dropping transformations are quite rare.

So what are the secrets of the biggest gainers?

What do you need to do and who do you need to be to succeed?

Interestingly, if you speak to a dozen professional athletes; or a dozen millionaires; or a dozen A+ students or a dozen “Holy Jeez” physique transformers, I am confident that you’ll stumble upon some parallel patterns that make up a common blueprint for you to follow.  These are not “under-ground secrets,” they are decisions that you and I have the choice of making each day.

#1: They set a DEADLINE

Goals without deadlines are dreams.Prior to making a commitment, most people train on sporadic schedules whenever they can “fit it in.”  The instant you set a deadline with a goal – something will shift in your mind. The clock will start ticking and it will force you to focus.

Goals without deadlines are far less empowering, motivating and powerful compared to goals with deadlines.

What fitness goal do you have that does not have a deadline?  Are you planning to submit your after pictures on April 1st, May 1st, June 1st or July 1st?  Have you announced this deadline to yourself and then to your workout partner?

Once you have a deadline, all sorts of things will start to happen that would not have happened otherwise.  Big goals require incremental sacrifice.  They require daily attention and are accomplished because of these deadlines.  Stating, “I want to build muscle” is not a goal.  A powerful goal is backed up with a deadline and a reason and sounds like this, “I’m starting today, January 28th, and gaining 25 pounds of lean mass by July 1st (5 pounds per month) to peak for the deadline of The Biggest Gainer Challenge so I can win a trip to Cancun.” That’s a clear goal.

#2: Choose Your Friends Wisely

You’ve all heard the saying (probably from your Mom and Dad if they are anything like mine), “Show me your friends and I’ll show you your future.”  I’m a firm believer that will be the average of the five people you spend your most time around.  So if your top five make $50,000 a year then you’ll make $50,000 a year.  If your top five are push overs then you’ll be a pushover.  If you are top five are physically strong then you’ll be strong.  If your top five are fearless and ambitious, you’ll be fearless and ambitious.  If your top five are lean and muscular then you’ll be lean and muscular. Choose your friends wisely and if your top five are not heading the same direction you desire, then they’ll probably bring you down rather than you bring them up.  Get around people who see you as you’ll be, not as who you are.

Every successful physical, relational and spiritual transformation I’ve witnessed begins with insulating yourself around people entered in the same race as you and running at the same pace as you.  Don’t run the race of life with people who are not signed up for the same race or prepared to run the same rate.  Start hanging out, communicating with and training with friends, family and coworkers that on the same quest as you.

This is exactly what my friend fitness boot camp marketing expert Chris McCombs did when he lost 143 pounds of fat in 15 months… he refused to put ANYONE in his life who wasn’t supportive of his goals… because when you start to achieve success and good things in life and get into hardcore shape, others will try to drag you down so they can feel better about themselves… as soon as you spot someone like that… let em’ loose… cuz’ it’s easier for them to bring you down than it is for you to lift them up.

#3: They Make Their Plan and Then Work Their Plan

It’s typically not the “plan” that results in the success, it’s sticking with the plan. This reminds me back to the summer when I was speaking with other bodybuilders and models about their contest prep (all who looked equally impressive) and asked, “So what kind of cardio did you do to get lean?”  Some did stair walking outside in the morning; some walked on the treadmill in the morning; some did sprints after their weights and some did it right before bed.  And guess what? Each plan worked.  Why? Because he or she stuck to it.

I remember one of my high school track courses always saying, “Trust the program, trust your body.”  My coach was saying, “The program will work if you give it time to work.  The program will not fail you, only you can fail the program.  Trust the program and trust me (the coach) and you’ll start seeing results much faster.”  Guys who are on forums questioning everything and experimenting all the time never get further then their virtual world.

Avoid broken focus and accept the fact that there will be dozens of new programs that become available each and every month.  The truth is, new programs are not better, they are just different.  The best physiques I’ve met are a result of sticking to a pre-made game plan and working it until completion. Every program works if you give it enough time and action.

If you want to enter the current Bigger Gainer Transformation Challenge, be sure to email me your before pictures, measurements, body fat % and starting weight to [email protected]

Read more on transforming from skinny-to-muscular — http://www.VinceDelMonteFitness.com

Vince

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Comments

18 thoughts on “3 Muscle-Shredding Transformation Tips

  1. Hi Vince, I’m thinking about entering this Biggest Gainer Contest. I’ve a question. Can I send in my photos without my face (just from chin to hair)?? Will I be eligible for the contest?? Thanks!

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  2. Hey Vince,
    K I have been reading your stuff forever and like everyone on here 🙂 want to thank you for being so devoted and inspirational!!!

    So here’s the story: I’m 21, 6’4″, 186 lbs with a good build. A year ago I was 165lbs. I do everything from hip hop, to basketball, to gymnastics to hitting the gym to stay/get in shape but never really hit the gym hard with any plan…so I’m gonna do your program! But I’m just wondering what us TALL skinny guys should do to pack on a bit a muscle. I find that with long arms and legs my joints get a lot more tired than my muscles which stops me from reaching my goals….
    I still feel too skinny

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  3. hey man ur the best. i think we speak the same languge. i came from italy to U.S 4 years ago and always wanted to get big and strong. i just turned 18 years old and im goin to start this plan and see if it works with me, im sure it will. thanks a lot once again for helpin others lyk me.

    manny

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  4. Thanks Patrick – I am glad you brought that up. Hey, if you`re reading this, scroll above. Pat just shared some excellent advice.

    Bob Fatguy – You got me all wrong.

    Paul – plan, plan, plan. Re read this post. It`s just for your situation.

    Steve – Look at WBBF or FAME which both host shows. Google search them to see if they are in your area.

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  5. Vince,
    what you said and always say i believe you just because i have personally experienced it and have no intention to repeatmistakes again.

    I was a person before with goals but no deadline but today after seeing your program and workout i have learned one thing that nothing is impossible.

    I remember my ex boss who use to always tell us when we could not meet the sales target that ” Men never fails,he just stops trying”
    this line i always remember and make sure that i dont stop trying.

    Thank a lot Vince for the guidance
    Tiger05

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  6. Vince

    In your book, you talk about outcome goals and performance goals. I think we all need to watch out for this. Most of us are not sure how long it will take to gain 25 pounds of muscle (because we haven’t done it) and therefore have a high likelihood of missing our deadlines and beind disappointed. I agree that we should set a deadline, but I think it should be a different type of goal. Instead of ‘I will gain 20 pounds of muscle by the 25th’, I feel that ‘I will have implemented a perfect nutrition program into my life by the 25th’ would be a better goal. I feel that if I set a goal of ‘gaining 20 pounds by x date’, I might be setting myself up for failure, because I have no idea if I can achieve that deadline or not. However, if I set a goal of ‘having the perfect training program by x date’, I can control that, and the only thing standing between myself and accomplishing that goal is the one thing I control: Myself. There is more accountability, because I can blame my body if I don’t gain 20 pounds of muscle, but I can only blame myself if I don’t have a good training program.

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  7. Vince, your YouTube videos aren’t uploading properly. You need to get that checked out buddy.

    -Wayland

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  8. Dear Vince,

    You are providing such fantastic support from ‘space’ basically as to me I still cant understand how internet works or how to easily access it.
    I planned to partake in your 6 pack quest but upon taking my pic, am too embarassed to send. I tried to figure out how to do the workouts but had some difficulties as I have injured my shoulder, hence your transformation tips like side planks, chinups even jumping jacks are not possible for me as I cant lift arm above shoulder height! Please confirm that on workout days Mon, Wed & Fri , do I do warm up circuits, then followed by Interval workout A or B.? I am confused when you said interval training is optional after workouts. Do you mean Interval workout A & B are optional or that the alternating days Tues, Thur, etc. are optional?

    My main need & wish is to tighten up my abs and am willing to slave thru whatever it takes to get there as quickly as I can. With your guidance & support I know its possible but unfortunately I need your help to spell out exactly what I need to do with intensity, concentrating on the ABS. Like you said if we work the plan it will work, but I find all the plans too complex. I just need a set for fixed exercises & BE TOLD that I must do it for however no. of sets and however regular.

    Can you help please? rgds, Liz

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  9. You tell me to make a deadline to sell your own contest. Then you imply that I don’t Already Have the Best Friends in the World. And Finally tell me to plan around you instead of myself. People stick to plans whether they made them or not dude. In the end I come away with: at least you know how to butter things up for the throats of those who lack ideas. You’re successful at making me feel like you know what’s best for me. Keep it up. : )

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  10. i want to take part in THE BIGGEST GAINNER CHALLENGE . AND WANT TO REBORN AGAIN IN THIS WORLD

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  11. hey vince
    its the first time i post something to your blog. i´m from germany and get your mails since dec. 08. i love what u tell the people al over the world. so my comment is not especially on this last blog just overall. i think you are doing an awesome job. telling the truth and just getting my more focused and motivated. i loved the “obma is not going to change your life” mail. thanks man. just wanted to let you know that your blogs are a big help for someone like me who lacks support from people in his inner circle so its good to here that there i somebody who supports you and keeps pushing you towards your goals. thanks man. looking forward to the next blog . best wishes from cologne
    mike

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  12. Hi Vince
    I have just got home after a month in Egypt & since i have been home i have found it so hard to get back into training. My work load at our Church seems to of doubled My study is falling behind, & when i do get in the gym (3days a week) i can only manage half a workout & the next day i am shatterd. Please help. Paul

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  13. Vince:

    Keep those articles flowing. Looking for my first BB contest to enter. ( Masters division) I am 56 years young but look 40 and wo like I am 30.I am currently 234 12.4% bf. Plan on continuing to bulk to 245 by May 1st. Then I will cut to 210-215. I was planning on entering the Battle of Biloxi in July but the sponsor has bailed out and the contest is canceled. Any help on locating a contest is appreciated. All my friends and fellow gym rats support me and tell me that I have made gr8 progress these last 4-5 months. In September I was 212 @ [email protected] so I have stayed fairly lean during the bulking season. Thanx for ur help and be well.

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  14. I do Sue. go to http://www.vincedelmontefitness.com and you’ll see a place that says, “Click here, I’m a female” and you can get the female version of my muscle book.

    But to be honest, I prefer my http://www.yoursixpackquest.com plan for over all female body sculpting. There is far more variety and the workouts are more female friendly. I suggest reading that site for more info. Thanks for the interest.

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  15. Hi Vince

    I’m a lady from the UK interested in building muscle, you seem to cater mainly for the guys but do you have workouts specially for the ladies?
    Sue

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  16. Vince,
    I’ve been getting your articles for quite some time now, and i must admit there are many days i just skip through. Today however, i decided to read your three tips and they make absolute sense. Surrounding yourself with people who have already acheived greatness or who are motivated to be great i think is really crucial. They already have the drive, the knowledge and willpower to be great. this can only help you reach your goals. I seem to get bogged down with numerous workout plans and wonder which one would be the best for me, and my goals. But like you said, if i can just stick to one plan eventually the plan will work. Getting rid of excuses and just working the plan, is exactly what i’m going to do. Thanks for encouragement.

    Shaun

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  17. I wanted to ask, do you know some exercises/workouts, or other tips to get one’s bodyfat % down?

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