If given you a few articles from Vince and now I want to share this video with you. Learn a few lessons from the fitness master himself.
VinceDelMonteFitness
Saturday, July 12, 2008
How to Build Muscle Even if You Are Skinny
Weight Lifting Rules For Skinny RuntsBy Vince DelMonte
You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these weight lifting rules.There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favorable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight. Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over. First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't. You grow when you are resting and generally, the skinnier you are, the more rest you are going to need. Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets. No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.
Which brings us to Rule #2
Ditch the isolated exercises. Who needs them? You certainly don't. If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses. Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass. Now onto the next significant point.
Cardio. Rule # 3
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat. Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
This leads to rule #4. REST!
You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep. Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5. Technique.
Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain. You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6 Find a mentor.
You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well. So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.
Did you know most people have no clue how to quickly build lean, healthy muscle? Check out www.squidoo.com/build-lean-muscle and don't be left in the dirt.
You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren't alone. You just need to start following these weight lifting rules.There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn't quite as favorable or genetics was just out to get them at birth, one thing is for sure and that's that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight. Luckily for you, you're taking the time to do your research about weight lifting so you won't be destined to a life where it seems like a strong wind might knock you over. First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won't. You grow when you are resting and generally, the skinnier you are, the more rest you are going to need. Now, that doesn't mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets. No, you're workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.
Which brings us to Rule #2
Ditch the isolated exercises. Who needs them? You certainly don't. If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you've got to change this pronto. Remember, you've only got so much time you are allowed to be in the gym for. Don't you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses. Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass. Now onto the next significant point.
Cardio. Rule # 3
I know, I know, you want to be big, but you don’t want to be fat. Let's not worry about that at this point, because you and I both know you are a long ways from fat. Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don't need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
This leads to rule #4. REST!
You've put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep. Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don't do it. Period. It's that simple.
Get ready for rule #5. Technique.
Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he's got more momentum going on than the Gravitron at the fair? He's pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he's out with back pain. You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don't know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6 Find a mentor.
You want someone who's been there, done that. They used to be a skinny bastard just like you and they've managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don't feel like lifting? Have a good look at his body. You'll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well. So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.
Did you know most people have no clue how to quickly build lean, healthy muscle? Check out www.squidoo.com/build-lean-muscle and don't be left in the dirt.
Friday, July 11, 2008
Why do You Need a Lean Muscle Building Diet?
Ah, food. It is horrible isn’t it? I mean it’s horribly wonderful, or wonderfully horrible. However you view it, food tends to be the biggest obstacle in the way of getting that perfect beach body. I know it is for me. Why does food have to have so many calories? Why can't I just eat and eat and not gain any weight? Sadly it doesn’t work that way but there is hope for the lovers of food out there. You can still love food and build muscle if you have a good lean muscle building diet. I follow a great diet plan that helps me to satisfy both my desire for good food and my desire for a good body. It’s an 84 day diet plan that is full of great lean muscle building recipes and tips. Check out a few of these great recipes from the author.
By Vince DelMonte
Think going on a lean muscle building diet has to be a painful? Whether your goal is fat loss or lean muscle building, proper nutrition is at least 80% of the work. If you don't know that, you are going to be a long time away from seeing results. The good news is that your taste buds don't have to suffer if you don't want. There are plenty of great ways to get proper nutrition while keeping things interesting. If you think gaining muscle and losing weight means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, think again.Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets
These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight for lean muscle building many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Protein Waffles
These are a very convenient way to get your protein and carbs in. They make for the perfect transportable post-workout meal if you would rather do something other than a shake. To make a complete meal out of them, spread some peanut butter between two waffles.
1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)
1/3 cups of cooked oats (cooked in the microwave with slightly more water than called for)
1 egg white
1/8 tsp (or a few drops) of maple extract
1/8 tsp of baking powder
2 Tbsp sugar free maple syrup (optional)
Combine all the ingredients into a sticky batter and then pour into a waffle iron. Cook as usual, until golden brown. Drizzle with sugar free maple syrup if desired.
Mock Cinnamon Buns
While this probably won't taste exactly like a Cinnabon, it might just do the trick to quell the craving for something sweet and cinnamony.
6 egg whites
1-2 packets artificial Sweetener
½ tbsp vanilla extract1 tsp cinnamon (can use more if desired)
Fat free vanilla coffee creamer
First separate egg whites from yolks and place whites in a bowl. Next add in one packet of sweetener along with vanilla extract. Whisk this together well. Place in the microwave for about 3 minutes and thirty seconds, stirring half-way through. Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs. Finally, drizzle with some fat free vanilla coffee creamer.
Low Carb Cheesecake
This is the perfect way to replace an otherwise diet-damaging dessert with something that is more nutrition friendly.
2 cups cottage cheese
2 eggs
1/2 cup sour
/2 cup vanilla powder
1/4 cup Splenda
1 teaspoon vanilla extract
2 tbsp sugar free jam
First preheat your oven to 375 degrees. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour this into a sprayed pie pan and then swirl the sugar free jam through with a knife. Place the cake on the top rack of the oven with another pan filled with water on the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes 8
These are just a few of the many great recipes you can use to loss weight and build lean muscle. There are many more at the authors website.
----------------------------------
About the Author:Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at Vince DelMonte Fitness He teaches skinny guys how to gain weight and build muscle, without supplements, drugs and training less than before.
By Vince DelMonte
Think going on a lean muscle building diet has to be a painful? Whether your goal is fat loss or lean muscle building, proper nutrition is at least 80% of the work. If you don't know that, you are going to be a long time away from seeing results. The good news is that your taste buds don't have to suffer if you don't want. There are plenty of great ways to get proper nutrition while keeping things interesting. If you think gaining muscle and losing weight means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, think again.Give one of these recipes a try and you'll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.
Protein Fudge Nuggets
These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight for lean muscle building many of you really need to packing in the calories so you need calorie dense foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural peanut butter
3 tbsp honey½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter, honey and milk. Form into small balls and then roll in the crushed peanuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.
Blueberry Cookies
Everyone needs a good cookie now and then but not everyone needs the damage to their diet. Luckily with these not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats1 cup blueberries
First combine all three ingredients so they are blended well. Then mix in blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375 degree Celsius for approximately thirteen minutes. Makes 10 cookies.
Protein Waffles
These are a very convenient way to get your protein and carbs in. They make for the perfect transportable post-workout meal if you would rather do something other than a shake. To make a complete meal out of them, spread some peanut butter between two waffles.
1.5 scoops of vanilla protein powder (note that other flavours can be used if desired)
1/3 cups of cooked oats (cooked in the microwave with slightly more water than called for)
1 egg white
1/8 tsp (or a few drops) of maple extract
1/8 tsp of baking powder
2 Tbsp sugar free maple syrup (optional)
Combine all the ingredients into a sticky batter and then pour into a waffle iron. Cook as usual, until golden brown. Drizzle with sugar free maple syrup if desired.
Mock Cinnamon Buns
While this probably won't taste exactly like a Cinnabon, it might just do the trick to quell the craving for something sweet and cinnamony.
6 egg whites
1-2 packets artificial Sweetener
½ tbsp vanilla extract1 tsp cinnamon (can use more if desired)
Fat free vanilla coffee creamer
First separate egg whites from yolks and place whites in a bowl. Next add in one packet of sweetener along with vanilla extract. Whisk this together well. Place in the microwave for about 3 minutes and thirty seconds, stirring half-way through. Once finished, let sit for one to two minutes and then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs. Finally, drizzle with some fat free vanilla coffee creamer.
Low Carb Cheesecake
This is the perfect way to replace an otherwise diet-damaging dessert with something that is more nutrition friendly.
2 cups cottage cheese
2 eggs
1/2 cup sour
/2 cup vanilla powder
1/4 cup Splenda
1 teaspoon vanilla extract
2 tbsp sugar free jam
First preheat your oven to 375 degrees. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract and Splenda until smooth. Pour this into a sprayed pie pan and then swirl the sugar free jam through with a knife. Place the cake on the top rack of the oven with another pan filled with water on the bottom. Bake this for 30-40 minutes and then allow to cool after cooking. Makes 8
These are just a few of the many great recipes you can use to loss weight and build lean muscle. There are many more at the authors website.
----------------------------------
About the Author:Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at Vince DelMonte Fitness He teaches skinny guys how to gain weight and build muscle, without supplements, drugs and training less than before.
Thursday, July 10, 2008
Building Muscles With Sprint Training
If you would like to improve your physical condition, sprint training is one of the best ways to increase muscle mass and lose fat tissue. Many people prefer sprint training because it takes a lot less time than many other forms of cardio exercises. There are a great number of benefits that come from this form of sprint training workout.
The Effects of EPOC
One of the biggest benefits you'll get from sprinting is the excess post-exercise oxygen consumption effects it creates. This is also known as EPOC and it is where the body will expend a great deal of calories returning the body back to its former state after the workout. Because sprint training is so intense, EPOC will burn a large amount of calories even after you have finished the workout. Even more intense forms of sprint training, such as up hill sprint training, will further increase the EPOC effect.
Increased Endurance
When you perform sprint training workouts eventually the body will regulate its ability to produce enzymes that increase the storage capacity of the muscle for energy substrates such as ATP. This will then allow you to work out harder for a longer period of time without getting tired as quickly. This process occurs more on the aerobic side of things, so while it is intense, you are still utilizing oxygen. If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are. The better condition you are though, the harder you will be able to work during that time.
Phosphate Metabolism
Another benefit of sprint training is its effect on your phosphate metabolism. The body’s supply of phosphate creatine makes up a large amount of the body’s fuel source for muscular activity. So naturally anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for the resynthesizing of the energy from phosphate creatine. Sprint training can increase its concentration within the muscle tissue by up to 20%.
Glycolysis
The next adaptation that can occur after you’ve been doing sprint training for a period of time effects glycolysis. Glycolysis is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise. Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).
Intramuscular Buffering Capacity
Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when it builds up, it causes the oh so familiar extreme feelings of fatigue in the muscle tissues. This feeling is the body’s way of telling you to stop and often will be the end of your workout. Overtime, sprint training will increase your ability to withstand these effects so you can workout for a longer period of time while maintaining the proper intensity.
Sprint Training or Jogging
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ratio of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Learn Lots More
The Effects of EPOC
One of the biggest benefits you'll get from sprinting is the excess post-exercise oxygen consumption effects it creates. This is also known as EPOC and it is where the body will expend a great deal of calories returning the body back to its former state after the workout. Because sprint training is so intense, EPOC will burn a large amount of calories even after you have finished the workout. Even more intense forms of sprint training, such as up hill sprint training, will further increase the EPOC effect.
Increased Endurance
When you perform sprint training workouts eventually the body will regulate its ability to produce enzymes that increase the storage capacity of the muscle for energy substrates such as ATP. This will then allow you to work out harder for a longer period of time without getting tired as quickly. This process occurs more on the aerobic side of things, so while it is intense, you are still utilizing oxygen. If no oxygen is present, you will only be able to last 5-20 seconds, regardless of how well conditioned you are. The better condition you are though, the harder you will be able to work during that time.
Phosphate Metabolism
Another benefit of sprint training is its effect on your phosphate metabolism. The body’s supply of phosphate creatine makes up a large amount of the body’s fuel source for muscular activity. So naturally anything you can do to increase this is going to be beneficial. Myokinase is an enzyme that is responsible for the resynthesizing of the energy from phosphate creatine. Sprint training can increase its concentration within the muscle tissue by up to 20%.
Glycolysis
The next adaptation that can occur after you’ve been doing sprint training for a period of time effects glycolysis. Glycolysis is the primary form of metabolism used during a 10 second all out sprint and contributes between 55 and 75% towards energy production during exercise. Phosphofructokinase (PFK), an enzyme that catalyses the phosphorylation of the glycolytic intermediate fructose 6-phosphate), has also been shown to increase when sprint training is performed, along with the enzymes of lactate dehydrogenase and glycogen phosphorylase (other enzymes responsible for the glycolysis system).
Intramuscular Buffering Capacity
Finally, the last adaptation that’s seen with sprint training is the buffering capacity of the muscle. During glycoglysis, various byproducts are created such as lactic acid, and when it builds up, it causes the oh so familiar extreme feelings of fatigue in the muscle tissues. This feeling is the body’s way of telling you to stop and often will be the end of your workout. Overtime, sprint training will increase your ability to withstand these effects so you can workout for a longer period of time while maintaining the proper intensity.
Sprint Training or Jogging
So, next time you’re debating about whether to do a sprint training session or a moderate paced cardio session lasting for 40 minutes or so, opt for the sprint session. The benefits you’ll receive are far more numerous and fat loss will be kicked up a notch as an added benefit. Keep in mind that for these type of benefits to occur, you want your sprints to last somewhere in the neighborhood of 20 seconds to 40 seconds, with a work to rest ratio of about 1:2. Repeat this process a total of 6 to 8 times and begin and end with a five minute warm-up and cool-down.
Learn Lots More
Interested in learning about other great ways to build lean muscle and lose weight? Did you know that most people have no clue when it comes to the proper diet and exercise required to lose fat and gain muscle? Don't be one of those people doing it all wrong, learn more about building muscles with sprint training and lots of other ways to gain muscle and lose weight.
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