Free Weight Training Workouts To Get Ripped

By

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

You have probably heard this phrase a million times – muscle burns fat. It’s true, but it’s not the only way to burn fat. Adding 10-20 pounds of muscle mass to your body is not the only solution to becoming a lean machine.  One pound of muscle only burns an extra 50 calories off your body a day so you would need to add an extra 10 pounds of muscle to burn an extra 500 calories a day or 1 extra pound per week.

Don’t get me wrong – adding muscle to your body is an excellent way to keep off the fat but it’s not the only solution as many fitness experts would have you believe.

A key mindset in conquering the battle of the bulge is to understand that fat is stored energy. That’s it.  Don’t give it the respect it deserves by labeling it with terms that imply it’s indestructible, stubborn and won’t go away.  The secret is to accept the fact that burning fat requires a lot of quality energy expenditure.

That means you have to work!

Today I want to share two free weight training workouts that will teach you how to burn fat off your body, instead of attempting to starve fat off your body. The weight training workouts below will force your body to dig deep into your energy stores to get the work done.

You can rotate these two workouts every 24-hours to give you a feel of what I’m talking about.  If you’re a beginner, 1-2 sets will work you.  If you’re more advanced, you’ll need 3-4 sets or you can add this combo to the front or end of your current workout.

Click here to watch weight training workout #1

Click here to watch weight training workout #2

Click here to subscribe to my YouTube channel for more great workouts!

Here is a summary of the key elements in these two mini weight training programs:

-> create A LOT of lactic acid

-> create an oxygen debt

-> train while FATIGUED

-> prioritize compound and functional exercises

-> keep the weights as HEAVY as possible

-> keep the rest periods SHORT

-> aim for the upper end of the rep range

-> keep the volume and length of workout longer

-> pair up non related body parts each workout

Last summer I put together a revolutionary new system of 6 structured and progressive sweat-inducing, muscle-pumping workouts, designed to transform your stomach from soft and flabby to firm and cut in 6-months.

You can read more info at

http://www.YourSixPackQuest.com

I recommend you try out the 3-Day Metabolic Boost Program before attempting the 4-Day Metabolic Extreme Program or the 5-Day Metabolic Overdrive Program.  Each one is 16-weeks along and builds upon the previous phase in intensity and volume.

I, personally, used the 5-Day Metabolic Overdrive program in preparation for the World Fitness Model Championships last summer which helped me melt 23 pounds of fat in 8 weeks and look forward to every opportunity to hit the beach!

I would be curious to hear about your biggest fat loss struggle.  What is one training or nutrition area I could specifically help you with?  Post your comments below and I’ll respond in future newsletters or personally below.

To your six pack quest,
Vince DelMonte

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Free Weight Training Workouts To Get Ripped, 3.0 out of 5 based on 1 rating

Comments

46 thoughts on “Free Weight Training Workouts To Get Ripped

  1. Hi Vince,
    My age is 16.
    My friend ask,”if you do hard gain exercises,later your body weight will lose.its true?

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  2. hey vince,
    i have bet wit a friend with a friend to get a six pack in 6 month.The thing is im only 18 but my muscle mass is more cuz i do alot of weights and my friends keep telling me tht u wont lose weight if u keep doing weights.I wanna no wats ur suggestion

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  3. Hi Vince,

    If I follow the 10 free videos that you send by email, is that enough to get a 6 pack in 6 months, or do I need to subscribe to your book:”6 pack in 6 months”? Does this book contain everything you need to get the 6 pack or do you have to use it with one of your metabolic courses as well?

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  4. Hey Vince,
    I am 15 and I’ll admit I’m fairly lean; however I have the most dreaded bulge on the lower abs which is pretty persistent to leave. Also one of my biggest fat loss struggles is in my inner and outer thigh and I was hoping for a few tips to get rid of them. I also hope you can give me a few tips to make my gluteus firmer and toned. Finally I have wobbly flesh in the triceps area though when I tense it is firm of muscle. I was wondering if you could give me a few tips on how to prevent it from being wobbly and keep in firm even when I don’t tense like my biceps. I don’t intend on getting huge biceps and triceps and board shoulders being a girl but I would like to be fairly strong and I hope you can give me a few tips with my problems…

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  5. Tobias van der Werff October 31, 2010 at 4:35 am - Reply

    If you want to lose weight, do you need to do both of the free weight trainings or do you need to choose one. And if you need to do them both, do you need to do it in one workout or like for example the first program on monday and the second one on wednesday?

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  6. Tobias van der Werff October 31, 2010 at 4:26 am - Reply

    Can you buy the 3-day weight loss program seperatly?

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  7. hey Vince,
    I’m a seventeen year old girl who for a long time was the fat girl. last year i really buckled down and lost a little over 30lbs. I still can’t get a six pack no matter how hard i work, and eat right. Is there anything I’m missing?
    I also remember you saying the long time cardio isn’t necessary. I’m in cross country so i have to do long cardio. I still work with weights, but do you have any suggestions for me.

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  8. Hi Vince, I use kettle bells at home, because of gym times and prices, they are pritty steep i also practice a martial art which i am trying to fit in on my none training days?. I love kettle bell training. I hope I can convert your training programmes with the use of kettle my bells at home?. That would be really good and it would mean I could carry one training, yer i may not make the same gains in the same time but i am now on my way Vince. Would you be able to give me some advice on my comments above, the kettle bells also take up less space in my home and thats cool with the family But if you think it might help my quest to make gains i could manage some free weights like dumb bells if I needed them. your advice would be most greaful and appreciated, thanks vince!

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  9. I totally agree Vince! This is the kind of workouts that really burn the fat! I have been integrating them in all my workouts. I try and keep the time between sets low, weights fairly heavy and reps at 10-12 range. This really kicks your butt and recommend it to anyone trying to lose weight in a hurry!

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  10. vince I have a question I am 5'9 skinny weight 130 lbs…have no six pack and I have work on for a while but just don't see results I don't know what the deal is…

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  11. Vince,

    I want to start incorporating these work outs to my weekly routine! What would be a good alternative to the first pull-ups exercise you gave in the first program if I am unable to do pull-ups at all? I have a long ways to go before i will be able to do pull-ups. Please help!

    Thank you!

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  12. hey vince, what about if you cant do pull ups?

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  13. Hi ,
    ive been on the CYWT program since before christmas,i exercise every day for an hour,mainly jillian michaels and the firm dvds ,as well as trampolining.Am doing the camel hump approach,2 low carb days,2 low gi days,2 low carbs days followed by a cheat day.On my cheat day i do step for 40mins,resistance for 40 mins.Does this alter my hormones for the cheat day?The day after my cheat day i do about 1 hour ,in 20 mins section of HIIT.Am trying to up my exercise more than an hour but am drained.I’ve gained 5lbs instead of lost and don’t know what else to try.Its becoming obsessive.

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  14. I have lost in a period of two years over 70 pounds. the only thing that worked for me was exercising every day and watching the carbs. I´m 6´0 tall, started at 267 pounds and now I´m at 193…but I have NO 6 PACK YET, I don´t know what to do to get it. It seems impossible, I watch everything I eat, the fat and caloric intake of my foods, jog 3 times a week and lift weights 3 times a week, What the hell I´m doing wrong?

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  15. Originally Posted By BruceIf you’re serious about losing body fat, while the freebies Vince has is great, you really need to get the 3/4 day metabolic program. This isn’t for those who don’t want to put the time into it. It isn’t for those who don’t like being challenged. If you like to chit chat during then workout then resolve you aren’t going to lose the body fat. this program isn’t for you.

    I’ve been on the 4 day now for 12 weeks. Went from 18% body fat to 12%, and getting a really ripped look. It IS challenging! It will put you in the hurt box. Yet, if you really want the look, then it will take work. I love what I’m seeing in results. Of course, diet plays a big part in the program.

    For those serious about losing the body fat and looking VERY toned, this is the real deal!

    well that’s nice to know, especially coming from someone who used Vince’s program. Can I ask though, what about your muscle mass? Did you lose lots of it as well? Cos I intend on trying out Vince’s 6-pack program but I just gotta know stuff about the muscle mass. After all, we don’t wanna lose hard earned muscle now do we?

    My body fat percentage is actually at 20%, and yeah, while I do wanna get 6-10% body fat by the end of this year. But thing is, I don’t wanna lose a whole lot of hard earned muscle as well. What’s your experience like with situations like this?

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  16. Hello Vince.
    I have a question. I’ve been working out for the past 7 weeks I lift M/W/F and on Tue/Thur/Sat I do a 20 minute Intervals Cardio. Now I don’t feel much of a difference. I do feel the workout but I don’t know if I need to add another day to the week to workout?? A little confuse I’m a female 28years old 5’2 height (If you can call that tall) he he anyway. I weight 120. don’t know my body fat but I do measure myself I lost inches but very little really. Should I change my routine. Can you tell me what routine I need to do from your workout’s to get lean?

    Thank you very much.
    Hope you can answer my question’s 🙂

    Have a great day and thank you for helping us with your with your video’s

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  17. How can i find out my percent of body fat?

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  18. Vince Delmonte, I have heard that sleeping is one way to lose muscle because even though one is sleeping one could get hungry. How can you build muscle with that problem in the way without supplements?

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  19. Hey Vince, love the work you put out man. I used your muscle building program, but now, want to achieve low bodyfat, I was wondering, will these circuits, because they are with such light weights, still maintain my lean body mass? If you could go over some of the keys to keeping mass while cutting it would be much appreciated, thanks.

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  20. I meant my third week! Sorry!

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  21. Okay! When I started this, I was with the 100% heads-up, now, at my second week… I am still at my 100% heads-up.

    I’m making 3 sets of each exercise, and I look at my arms, my legs and of course, my belly and I see lots of improvements! Thank you so much!

    In the end of the month, I’m going to see how the results are going, I’m hoping forward to it!

    Thanks for this program!

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  22. hi vince i’m Marianna and i would like to do a question..i’m 15 years old and with the exams, the school now i can’t go to the gym every day so there is a way to do some exercises at home?

    Thanks in advance!! 🙂

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  23. Awesome workouts can’t wait to try them. I train early morning 0530 in order to fit in work and amily committments. I eat well and drink plenty of fluids. I find myself getting very tired and wonder if you have any tips please.

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  24. Hi Vince,
    I have training for two weeks now 3-4 time in a week and I am feeling really different compared to before, feelin much stronger and fitter with alot of energy level after training.

    I am drinkin raw egg before my workout and would like u to confirm if this benefical to my training programe???

    Yours in Training

    Paul

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  25. Hey Vince, I’m 15 and I started today following the program to get a nice good-looking abs.

    What brought me to do this, is that I’m growing at my age and would be a lot faster to get some abs and get into shape.

    Since I can’t go to the Gym, I use my own stuff.

    I’m doing 25 Side Abs Left Side, 25 Side Abs Right Side, then I do it one last time.
    I do 100 normal abs.
    I also lift weights 50 times with each arm to burn some body fat as well (can’t exagerate much).

    Any suggestion to make the process quicker? Do you also think I’ll be able to get some notable abs in one month or so?

    Thanks in advance and good luck!

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  26. Hey Vince,
    just wanted to ask you a question. Does weightlifting actually stunt your growth or is it a myth?
    From Anthony

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  27. ive started ur programme, im runner lover and i used to run for about 30-45 minutes flat constant speed until the end where i did a sprint. I got bored of this so when i decided to change it up and do 2 split cardio seshions with your core workouts and leg weights, for my sprints, i felt that my fitness levels had improved. Changing my diet also contributed to the excess weight loss which i gained over the past few mnths, its amazing eating the right foods and never skipping meals helps to get you lean. I reallly want my six pack though and the obliques showing, thats my goal its such a pain in the ass, what are the best oblique exercises and lower back?

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  28. HI Vince, I really need your advice, I can,t make push-ups more than 20, mu object is to mak to be able to make 50 at one set, I am trainig but there,s no any progress, can you advice me which exercises to make and how to make them in order to make my object reality?

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  29. Vince, i am 218 pounds, 27yrs old, I tried the first circuit you have suggested and i was at a point where i wud faint if i went any further, i guess it was because of a sugar low, but i maybe wrong
    i warmed up on the cross trainer for 5 mins, then i completed the circuit 2 times and then started the third set but failed to complete it, i finished by doing a leisure walk on the treadmill for 10 mins to cool down before i leave

    i aim at going to the gym 6 days a week as i really wanna lose the fat and get in shape
    is there anything else you can suggest i should do or just stick to these circuits for the six days in the gym……….should i do any extra cardio with these circuits or any extra exercises i should include in these circuits ??

    any help from you will be highly appreciated

    lastly, thank you very much for posting these two videos
    god bless

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  30. Darrell Whitledge March 13, 2009 at 11:16 am - Reply

    By the way that was directed toward Steve.

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  31. Darrell Whitledge March 13, 2009 at 11:15 am - Reply

    It seems to me that he is still saying that cardio will still help you lose weight.
    If you watched the videos then you can see that he is very out of breath I think actually more than if he was running a treadmill or an elliptical.
    He is in great shape and out of breath imagine someone out of shape doing this.
    I personally want to start using his program I think he is being honest and up front.
    I have just started working out and think it is going to help me greatly.
    Thanks for all that you do Vince

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  32. Vince,
    Maybe I’m crazy, but I don’t think so. In this video you stated that these workouts are much better and way more effective than any cardio program. Sometime earlier this week, I watched you in a video stating the exact opposite. You said that anybody who tells you that you can get lean without hardcore cardio for 30 to 60 minutes is misleading you.
    It can’t be both ways, which do you really believe?

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  33. Overload, rest and calories good combination for the body you want. I like the principle of keeping to the basics, and keeping it simple when you train. If you can leave your workout without breathing heavy and not covered in sweat then turn around and get back into it.

    Shut up and lift, is my philosophy 🙂

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  34. I’ll try to give each of you one tip…. as Bruce said… you need the complete solution. I am happy giving tips here and there but that’s a small piece of the puzzle.

    Alex – ONLY switch your exercises when you hit a plateau with it 2 workouts in a role. Always do a exercise that allows you to make progress.

    Paul – Focus on hip dominant exercises… anything for your gluts, hams and low back. drop the quad exercises and just use cardio for your legs.

    Rochello – Start with the two videos above. Do those every other day with 30 minutes of cardio on your off days. Stick to proteins and veggies.

    Martin – Not sure what you mean. Try the workout and see how intense it is and then determine if it deserves its own workout or if you can handle it at the end of your current workout.

    Patty – start doing everything you are doing backwards. Opposite exercises, volume, intensity, reps, sets, meals. Make some drastic upside down changes with 2-3 elements of your choice.

    Shirely – follow the same advice I gave patty.

    Anindya – do the 2 videos I posted above.

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  35. Vince I couldn’t agree more in my own weight loss I lost 45lbs and while lifting weights toned and my body. It was the running and elliptical hell that really made the difference in my waist size. Great tips I can’t wait to try them at the gym tomorrow!!!!

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  36. Hi
    My name is Alex. I’m sixteen and ive been following Vince’s advice for a while now. I’ve seen awsome results ! I was just wondering, to keep improoving and avoiding plateaus, should i increse the weight on my exercises every single time i go at the gym or something like from week to week… and should i be switching the types of exercices every 2 or 3 workouts?? Any help from anyone who can tell me how to increase the weight on my exercices and when i need to switch them up would be verry appreciated… 🙂

    PS: my gym teacher says that i should avoid any training that much cause hyperthrophy (lower than 12 reps) and that i should avoid exercices that put pressure on my spinal cord like standing military press, because it might stop my grownth… shoudl i be too worried about any of that ?

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  37. Hi
    i am 52 and have been doing your 3-Day Metabolic Boost Program which i have enjoyed doing for my fat loss, i am now struggling with my knee’s are to sore to train now,i have struggled over the last few years with my knees,to many years playing rugby an karate, i am having to stop leg training pain is to much now, can you change my program as i can still have a good fat loss workout please, i have all your books etc
    cheers
    paul

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  38. Hey Vince m 28 yrs old,5′ 5″ ,married and its already been 6 years since the last time i got myself into the gym.Now i have this flabby stomach and what i want is just a little improvement on my chest, shoulder,back and the hardest of all is the stomach.Long before i really really want to have a sixpack.What would be the kind of work out or what are the right progams to have a lean,rip and propotional body that correspond on my height.

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  39. vince…sorry to bother you, but should we do this kind of excercise in fat loss after the volume workout?. Or should we spent a day of excercise on this?.

    Thank you

    willing to recive an answer.

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  40. If you’re serious about losing body fat, while the freebies Vince has is great, you really need to get the 3/4 day metabolic program. This isn’t for those who don’t want to put the time into it. It isn’t for those who don’t like being challenged. If you like to chit chat during then workout then resolve you aren’t going to lose the body fat. this program isn’t for you.

    I’ve been on the 4 day now for 12 weeks. Went from 18% body fat to 12%, and getting a really ripped look. It IS challenging! It will put you in the hurt box. Yet, if you really want the look, then it will take work. I love what I’m seeing in results. Of course, diet plays a big part in the program.

    For those serious about losing the body fat and looking VERY toned, this is the real deal!

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  41. I have been in a plateau for 6+ months. I work out with a trainer 2-3 times per week and do cardio the other days except my rest day. I started working with a trainer last February and lost 36 lbs between Feb and August. Nothing since then. We have changed up my routines, my nutrition, taken time off both, and are just out of ideas to jumpstart my weight loss again. I currently weigh 189 and would like to lose at least another 30 lbs. Do you have any ideas what else we can try?

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    • Do a Food Sensitivity Test via a Naturopath… you'll be surprised!!

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  42. Hi Vince,
    I am 15 and have been training for almost 2 years, and got great results. I heard the phrase “Using weights will stop your growth.” So, you can guess I don’t use that kind of things. But, I don’t have the kind of strength that a person should after two years…………. I really look forward to having a lot of strength. Can you give me some advices or routine for my work-outs?

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  43. Hi vince my situation is complicated so i need your help, am on the period of menopause i start getting fats in my stomach and i have notice that i have celilite too i think am going to get double chin and i weight 60kg instead 51kg you think can i reverse this?

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