Build Muscle and Burn Fat

Review of No Nonsense Muscle Building by Vince Delmonte

admin — Wed, 08 Apr 2009 13:51:34 +0000

Many muscle building programs can be a mess for users. They build up motivation and expectations, but once things don't work out, the help from the person who sold the program to you won't be there.

That's not the case for Vince Delmonte and his No Nonsense Muscle program. On Vince Delmonte's site, you will see page after page of testimonials from readers like you. You don't want a sales pitch with no backing, you want to hear from people who have gone through the system and seen it work. No Nonsense Muscle Building is, from the words of those people, real. It gives you the body you want.

Delmonte focuses his training for people on realistic expectations. Other program start with the goal of making people end up looking like professional body builders. That's not what the average person wants to be. They don't need huge muscles, they just want to be fit. So Delmonte has scrapped that as a starting point and added the element of rest to go along with the ideas of exercise and intensity.

Allowing the body to rest and recover after your fitness routine is important, and helps you recover and rebuild your muscles. You will have more energy and be building bigger muscles.

Delmonte also exposes the truth to his customers, telling them that many exercise and muscle books out on the internet are funded by the businesses that sell the machines and supplements that underlie the programs they are touting. What you are getting from those books, Delmonte explains, is not advice, but a sales pitch.

Delmonte's No Nonsense Muscle Building, in turn, delves into the details of how the muscles come together through nutrition and exercise. He gives the basic building blocks for readers who don't know all about the foundations of fitness. Seeing how the building blocks come together often gives people the boost they need to start a program.

The next breakthrough Delmonte provides is by telling people in his program what not to do. So many mistakes are made by people in the gym that Delmonte finds it essential to weed out any errors that may crop up for them and cut down on the effectiveness of their workouts. For Delmonte efficient exercise will great good results without as much gym time.

The No Nonsense Muscle Building program is built around a 21-week program. In it, there are detailed instructions which will help you maintain fitness, just like the celebrities who use it in television and movies. The program goes over the needed weights, sets and repetitions. Delmonte has tested the numbers for his program and they all add up to success.

Delmonte also gets into the idea of how fat is burned in order to reveal muscle. Muscle under fat is of no use to anyone. The fat burning is not an easy task, but it is made easier by the instructions and plans put forth.

The No Nonsense Muscle Building plan also gets into the role of testosterone, an issue often unaddressed in other fitness plan books. Training with testosterone on your mind works to your advantage as the testosterone helps you achieve better results.

Delmonte also adds tips on gaining weight quickly – up to ten pounds in two weeks.

There are other important supplements to the book, including Step by Step Max-Power Roadmap and Empowered Nutrition. Delmonte also includes three months of personal coaching and unlimited updates for all eBooks.

Delmonte gives an overall program which ranks among the best in its area. It's comprehensive and effective and a great place to get started.

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Keys to 6-pack abdominals

admin — Tue, 07 Apr 2009 18:08:38 +0000

The key to discovering your 6-pack of abdominals is to lose your Belly Fat. Once you get rid of that, you will discover the 6-pack you've always wanted bulging in just the right places.

The key is taking action, which is often easier said than done. You will get support from the ladies, who love seeing 6-pack abs. Right now you have them, they are just covered up by all that fat.

How do you do it? Here are five simple exercises to get you going.

* First, do crunches. This is probably a no-brainer as the go-to ab workout for most people. What you do is lie on your back, cross your arms in front of you and raise your shoulders toward your knees. But be sure to use your abdominal muscles and not your back. Lower your back down to the ground again (be sure to breathe) and repeat. Make sure your head never touches the ground.

* Sit ups are also crucial. Start by lying on the floor with your knees bent. Cross your arms across your chest, sit up and lower yourself back down. Repeat.

* Jack-knife sit ups are a little different, but just as needed. With them, you lie flat on the floor with your hands at your sides. When, in one motion, you raise your torso and knees. You want them to meet at your pelvis. Bring your torso and your knees down. You can also put a weight between your feet to push yourself more.

* Leg lifts are another key exercise. To do them, lie on your back, stretching out your legs with your hands at your side. Lift your legs up at a ninety degree angle and then lower them without touching the floor and then repeat.

* Finally, do some v-ups. Lying on your back, extend your hands over your head so that you are totally stretched out. Lift your legs and torso without bending your knees, while reaching toward your feet. Return to the starting position and repeat.

By strengthening your body's center, you will be able to improve the look and build of your abs, which support your core. Doing these exercises, will eventually get you the 6-pack abs you want and lose that Belly Fat. You can continue to add more items to your regimen, including stability balls and extra weights when it gets too easy. You'll lose fat and get those 6-pack abs.

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How to Avoid Over-training to Maximize Muscle Growth

admin — Thu, 02 Apr 2009 22:50:59 +0000

By Vince DelMonte

Almost anyone that's picked up a set of weights has or will experience symptoms of over-training at one point in there muscle building program. Over-training can lead to serious injury, chronic fatigue, and even muscle loss.

Over-training is very common amongst athletes and particularly bodybuilders, since they figure that training as much as possible is the fastest way to build muscle.

This couldn't be any further from the truth however…

Training too much, or at too high of an intensity will lead to over-training.

Now this doesn't mean you don't have to put plenty of effort in to see some decent results… Whether you are a bodybuilder, athlete, or just someone that wants to add some additional mass to your frame, you need to train hard and be consistent-that's a given. In order to get the most out of your genetics, you have to progressively overload the muscles by increasing the weight and / or intensity of each weight training workout.

The problem is however, that many of us increase the intensity of our workouts or get insufficient amounts of rest, or even worse, a combination of both. The trick is finding the right balance between workout volume and intensity, and rest and recovery. And that is exactly what I'll cover in this article.
The Effects of Over-Training on Bodybuilders

First, let's take a look at some of the effects of over-training and how one can prevent over-training from happening in the first place.

The Effects of Over-training on the Nervous System

Over-training effects both the sympathetic and parasympathetic nervous systems in the following negative ways:

Higher resting heart rate
Weak appetite
High blood pressure
Weight loss
Trouble sleeping
Increased metabolic rate
Irritability
Early onset of fatigue

If you are experiencing more than one of the symptoms outlined above, you may be in a state of over-training, and should evaluate your routine as soon as possible.

The Effects of Over-training on Hormone Levels

Many studies have indicated that over-training negatively effects the levels of hormones, as well as the hormone response in the body. Since hormones play such an important role in the muscle building process, this can have a detrimental effect on your training progress.

Over-training has been show to:

Decrease testosterone levels
Decrease thyroxine levels
Increase cortisol levels

The increase in cortisol levels along with the decrease in testosterone levels is a deadly combination, since this leads to protein tissue break down. This will ultimately lead to a loss of muscle tissue.

The Effects of Over-training on the Immune System

perhaps one of the most alarming repercussions of over-training is it's negative impact on the immune system-you're bodies first defense against harmful viruses and bacteria.

Over-training can drastically decrease the levels of antibodies and lymphocytes in your body, making you much more susceptible to illness. Simply put, this means that if you are in a state of over-training, you are much more likely to get sick. Since you will have to skip workouts while you are sick, your muscle building progress will slow considerably.

The Effects of Over-training on the Metabolic System

Here is a list of how over-training can effect the metabolic system. These symptoms are the ones that are most commonly discussed, and are ones we can't ignore:

Micro tears in the muscle
Chronically depleted glycogen levels
Slow, weak muscle contractions
Depleted creatine phosphate stores
Excessive accumulation of lactic acid
Extreme DOMS (delayed onset muscle soreness)
Tendon and connective tissue damage

So you must get the point by now… Over-training effects the entire body, and can seriously impact the results of your muscle building program.

Now let's take a look at the different types of over-training, and what we can do to prevent it.

Is it Worse to Over-Train With Cardio or Weight Training?

Any form of over-training is a bad thing, however, I've personally experienced both types of over-training and can honestly say that over-training in the weight room is much worse, and much more prevalent than over-training through cardiovascular training.

Here are some of the reasons why:

In order to grow, muscles must fully recover from their last workout, every workout. If you are over-training and work the muscles before they have fully recovered, you will break down the muscle tissue before it has rebuilt-making it impossible to build muscle!

Over-training with weights makes you more susceptible to nervous systems hormone and immune system issues, which all pose serious health risks.

It can lead beginners down the wrong path, perhaps wasting money on unnecessary supplements, or even worse, steroids.

I personally believe that only competitive athletes such as swimmers, runners and bikers run a serious risk of reaching a state of cardiovascular over-training, since there are often training for two or more hours daily.

The bottom line is that it is much easier for the average person to over-train while weight training than while cardiovascular training, and I think the effects can be more serious.

How do I Determine if I'm Over-training?

Determining if you're currently over-training is fairly simple. If you're in tune with your body, you can often see the signs of over-training before they get serious. If you are losing interest in workouts, are having trouble sleeping, and feel weak and irritable, you may be in a state of over-training and should take a week or more off.

If you are experiencing two or more of the symptoms outlined earlier in the article, this should raise a red flag.

Another variable you can use to determine if you are over-training is by tracking the performance of your workouts.

Has your physical performance improved compared to your last workout?

For example, let's say last workout you were able to perform 8 pull-ups using your body-weight, but were only able to perform 6 pull-ups the following week. This means that you have not "out done" your previous workout, have not fully recovered, and therefore are likely over-training. You nave to re-asses your program and make modifications so that you see progress every workout.

How Can I Prevent Over-training?

n order to avoid over-training, you need to take a multi-facited approach. Determining the correct training volume and intensity, eating the right foods, and getting the right amount of rest and recovery must all be taken in to consideration. Now let's take a look at each of those factors in more detail.

Correct Training Volume

Determining the correct training volume can be difficult, especially when you are first starting out. You have to determine how much weight to lift, how many repetitions and set to perform for every single workout.

You need to use your own judgment in this case, based on your recovery ability and your recovery methods. Remember that the goal is that you improve every single workout, and if this isn't happening, you have to decrease the intensity of your workouts.

This is where many people go wrong though. You begin your workout and realize that you have not fully recovered. You can either continue to train at a lower intensity than the previous workout, or skip the workout entirely.

As hard as it may be, skipping the workout is the right way to go. Just turn around and go home! Your body is telling you that it needs more rest, and you must listen to it!

There is no point in training at a lower intensity, further breaking down the muscle tissue. By doing this you will increase your risk of injury, and make it harder for your body to fully recovery for your next training session.

Proper Nutrition

Your diet plays a huge role in your muscle building program. It helps regulate hormone levels, provides energy, and provides the raw building blocks that are used to create new tissue.

Here are some dietary recommendations that will limit the chance of over-training:

Do not skip breakfast. This is one of the most important meals of the day. Skipping breakfast is very catabolic, and can promote muscle loss.
Never let yourself get hungry. If you're trying to build muscle mass, you have to constantly feed your body quality foods so that it never has the chance catabolize muscle tissue.
Unless you are trying to build muscle and lose fat, make sure you have eaten prior to your training session and are not hungry.
Have the largest meal of the day within an hour after your workout. Do this every single workout!
Consider taking proven supplements like creatine, and antioxidants to increase performance and fight free radicals.
Eat every 2-3 hours to ensure that your body remains in an anabolic state.
Keep glycogen levels at full capacity to inhibit muscle tissue breakdown.

Rest & Recovery

Rest and recovery is essential when it comes to avoiding over-training. Make sure that you get at least 7 hours of sleep each night, and that you are on a consistent schedule. As for recovery time, it's important that you have days off between weight training workouts. Try to have one rest day between weight training workouts, and never train the same muscle groups on consecutive days. Build Muscle.

———————————-
About the Author:

Vince Delmonteis a competitive fitness model and personal trainer, as well as the author of No-Nonsense Muscle Building, a complete guide to building muscle for the hardgainer.

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Diet Supplements Can Help With Weight Loss

admin — Fri, 06 Mar 2009 14:00:18 +0000

Though some people go to great lengths to lose weight, they just can't seem to lose the pounds or inches that they so desire. That's why many people turn to one of the many Diet Supplements on the market. What most people don't realize is that most of these products contain high levels of caffeine, which can do more harm than good. So, here are a few things to look for when purchasing diet supplements.

First of all, always check the label before buying anything. If you can't read half the ingredients without a medical dictionary, don't waste your money. Look for supplements that contains natural ingredients such as Acai berry. Also, make sure that the diet supplements you purchase have added vitamins and minerals that can be lost due to excessive perspiration.

Another thing to look for when making your purchase is an expiration date. Just because a product is still sitting on a shelf, doesn't mean it's still within its prime. If the product is within 6 months of expiration, don't buy it. Remember, these products sit in a warehouse for a certain length of time before they ever hit the store shelves.

And finally, don't buy anything without first talking to your doctor. If you have any kind of medical condition, or if you're taking any type of medications, you should see if these supplements will counteract against your meds. Your doctor can tell you what Diet Supplements you should be taking, and which ones to avoid. Don't risk your health in the quest for losing weight.

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Lose Fat Without Going Broke

admin — Thu, 05 Mar 2009 13:56:10 +0000

It seems that no matter where you turn these days, there are hundreds of ads about how to Lose Fat and build muscles. Americans spend millions of dollars each year on the latest exercise equipment fads, most of which end up sitting in closets unused. The thing is that we don't need to spend all our hard earned dollars on these products, when there are many things we can do to lose the weight and tone our bodies.

Walking is one of the best exercises known, and it doesn't cost a small fortune to do. For those who live close to where they work, walking is both physically and economically sound. It helps build the muscles in the legs, lower back, and gluts, while saving you money on gas and car repairs. For those who have to drive several miles to work each day, try taking the stairs instead of the elevators. Another thing you can do is walk during your lunch break, either to your favorite restaurant or just around the office complex.

Everyone knows that part of losing fat involves eating the right foods. Cutting out junk food and colas is a must. If you need a sweet snack, eat an apple or a kiwi. Naturally dried fruits are a great source of vitamins and will help cure that craving for something sweet. And instead of heading to the nearest fast food restaurant for your lunch break, fix your own lunch and take it with you. Many people think a salad for lunch is rather boring, but there are so many different things to put on a salad that the possibilities are endless. Use spinach leaves instead of lettuce. Add things like walnuts, baby shrimp, or even mandarin oranges. It's not only healthy, it tastes good too.

Another effective way to reduce fat is by cutting out caffeine in your diet. Caffeine traps unhealthy fat underneath the skin and is one of the causes of cellulite. Many experts will tell you to stay away from caffeine after a certain time of the day, in order to keep you from getting a good night's rest. And a good night's sleep is essential to losing weight.

If you're really trying to Lose Fat and get yourself into shape, you don't have to spend hundreds of dollars to do so. A few simple changes to your lifestyle is all you need, and before you know it, you'll be back in top condition and the talk of the town.

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You Gotta Stretch

admin — Fri, 20 Feb 2009 13:00:08 +0000

Although most fitness experts identify three facets of well-rounded exercise programs, most bodybuilders are only aware of two. When it comes to exercise most people only focus on resistance training and cardiovascular exercise. Actually most people focus on resistance training which is a mistake. Cardiovascular is extremely important as well. Also flexibility is typically ignored.

The potential problems that can result from a lack of stretching are more important than you think. When lifting, an inability to perform a full range-of-motion movements limits the ability for fluidity. The lack of stretching can lead to injuries and most often silly injuries. Bending over or reaching for something and next thing you know: Now you have pulled a lat or tweaked your lower back.

Stretching is important for anyone involved in sports or just for people looking to live more pain free and longer lives. If you are bodybuilder/weekend warrior who plays in a basketball league, enjoys tennis or spends time on a golf course, being tight can be counterproductive. Simple movements that body parts that are tight can hinder your overall performance.

For bodybuilders and figure competitors, lack of flexibility can inhibit symmetry significantly. From an aesthetic standpoint, being overly tight can give you a pulled forward appearance. Just take a look at the heavy bench pressers at your local gym. They all tend to be pulled over. This usually occurs around he shoulders. The primate feature is far more common than it should be. All it takes is a little warm up before the workout and also work on the opposing muscle groups.

Stretching can improve overall appearance and help in building muscle. It might not be fun to do but is extremely necessary for success.

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eDiets Online Glycemic Impact Diet

admin — Thu, 19 Feb 2009 16:42:41 +0000

The GI Diet by Rick Gallop, a plan based on the Glycemic Index, has been gaining popularity around the world for years and now eDiets is rolling out its version of the diet online – The Glycemic Impact Diet. eDiets has long been a good site for weight loss information online.

The GI diet focuses on foods with a low Glycemic Index value. The scale rates foods from 0-100 determined on how they effect blood sugar levels. Low GI foods give bodies energy by slowly releases sugar into the bloodstream. This helps people feel fuller and more satisfied and less prone to fill up later on snacks and other high GI foods, which give a quick but short lived blood sugar rise. High GI foods leave people tired and hungry and more apt to overeat.

GI-based diets not only recommend low GI foods, but also getting rid of saturated fats and other fats. Some low GI foods still have high fat content and should be avoided.

The Glycemic Impact Diet looks deeper into the GI to have users consider the Glycemic Load of foods, a combination of the GI and the carbohydrates in a food. This helps out when you consider a good like a carrot, which is high on the GI scale, but has very low carbs per volume, making it a low Glycemic Load food.

The Glycemic Impact Diet has its users follow the basic plan of approximately 40 percent of calories from unrefined, complex carbohydrates, which can include whole grains and whole grain breads and cereals, as well as whole pieces of fruit, while avoiding juice.

The other 60 percent should be split between lean protein (fish, chicken and (sparingly) beef and pork), along with vegetarian options like soy protein, tofu and textured vegetable protein; and 30 percent from healthy fats like nuts, fatty fish, avocado and olive oil.

This plan makes the Glycemic Impact Diet the best of many popular plans out there already, but easy to follow.

This post was brought to you by:

Introducing The Glycemic Impact Diet. Lose 10 Pounds in 5 weeks

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The story of reps and smart training

admin — Thu, 19 Feb 2009 13:00:26 +0000

If you remain opposed to diversifying your workout you could be limiting your abilities to gain muscle and strength

In every gym you see those people who come 5 days a week and stick with the same old workout routine. These same people wonder why they stop seeing gains in muscle mass and strength. Your muscles need a shock every once and awhile to keep them alive. I feel like this is a good time to give my 2 tips for approaching and putting a smart training regimen together.

1. Widen your rep ranges – it is important to vary the amount of reps you perform on each exercise. We all know that low rep sets (4-6) with heavy weight will help you in gaining strength. With this strength you will be able to build muscle. However, performing exercises in the 8-12 rep range is actually the most effective method for adding size. This is where you must be careful. Staying in the 8-12 reps stage can lead your muscles to adapt and lead to slow muscle growth. If you are looking for the almighty pump you will need to move up to the 15-30 reps stage. Performing exercises in the 15-30 rep stage will stretch the muscle cells. This makes the muscle bigger, albeit for a short time but will energize the muscle to grow. Keeping a nice balance among the reps will get the workout to its peak performance.

2. Add items to you session – When lifting heavy weights it might be a good idea to use a weight belt. The perfect exercises to use a belt on are squats and bent-over rows. The belt will add support to the abdomen, which helps keep your spine in alignment. Not only is it safe but it will help you lift heavier weight than you thought you could and with more weight you can expect to see bigger results. Lifting straps and an MP3 player are also necessities for your muscle fitness workout. Lifting straps can actually increase your rep count by 1or 2. When performing pulling back exercises, lifting straps should be used on every set. You heard me correctly, every set! As far as the MP3 player goes, as you body starts to release testosterone it can be further enhanced by the sound of music.

The main goal of any bodybuilder is to increase muscle and lose fat. varying your workout by increasing and decreasing your reps is the right place to start. Also, if music can add an extra couple of reps then get you nearest Best Buy as soon as possible.

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Tea Makes A Body Stronger

admin — Wed, 18 Feb 2009 13:00:59 +0000

I watched my father drink tea every morning growing up and now I have adopted the same routine. To be honest I knew nothing of the health benefits of drinking to tea until I recently did a little research. To my surprise, I found that drinking tea on a regular basis can help you when it comes to weightlifting and building muscle mass.

Black Tea – Black tea is high in caffeine, which can be a benefit when preparing for your pre-workout. As we all know caffeine can boost metabolism, which is key when you want to lose fat. Black tea is also helpful in in decreasing cortisol. Cortisol can hamper the effects of testosterone in your body.

Green Tea – If you are looking for a tea with less caffeine, then green tea would be the way to go. Not only does it contain less caffeine but this particular tea has more antioxidants, which helps protect your tissues and increase your metabolic rate. Also, if you hate feeling muscle soreness, green tea helps in decreasing the incidence of delayed-onset muscle soreness (DOMS).

White Tea – White tea is extremely high in antioxidants due to this product being the least processed of all the teas. These antioxidants help greatly with variety of health issues as well contain strong antibacterial and antiviral properties. if you want to stay healthy so you can hit the gym more often then white tea is a strong candidate to start drinking.

Rooibos Tea – Rooibos tea, also known as red tea, is not related to the other 3 teas I have mentioned so far. Red tea comes from the rooibos bush but is also high in antioxidants. These antioxidants help with the prevention of insomnia, settles the stomach & protects the liver.

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Casein Protein Can Help Add Muscle Mass

admin — Tue, 17 Feb 2009 15:35:10 +0000

Most people who are looking to add muscle mass, try to put together a diet that includes protein. Typically whey protein is the choice of most. These whey protein supplements are used throughout the day and for some, you might not see the results you were hoping for. This is where casein protein comes into play.

Casein protein can make a huge difference in mass-gain efforts. Studies have shown that casein shakes can make you feel less full than whey, thus allowing you to eat more at your next meal.

Still use whey protein after workouts but try to mix casein in as well. Combining the two can significantly increase muscle mass gains. Not only can it increase muscle mass gains, casein can be most effective during the nightime. If you decide to have your last meal at 7pm that gives your body to much time to digest until your morning meal. You body needs amino acids as fuel and if it is deprived the body will break down muscle protein to get this fuel. Casein protein can take up to seven hours to digest. During this seven hour digestion period the casein protein will provide a slow drip of amino acids until you wake up in the morning and have your next meal.

When buying casein protein be careful and read the label to know exactly what you are getting. Travis Van Slooten, of Men’s Total Fitness, had this to say on what to look for in buying this protein:

“Supplement companies know that casein proteins are very popular among bodybuilders and athletes so they may go to extraordinary lengths to make their products appear as though they contain more casein protein than they actually do. Don’t let their marketing hype fool you. Pay close attention to the ingredients. Products that are high in casein protein will have micellar protein, milk protein isolate or some form of casein as the first ingredient.”

“You also want to pay attention to the different protein sources they use. The more protein sources used, the less casein protein there may actually be in the product. For example, a product with just two protein sources – milk protein isolate and whey protein concentrate will most likely have more casein protein overall than a product that contains multiple protein sources such as milk protein isolate, whey protein concentrate, egg protein and soy protein.”

You can read his entire article here.

Exclusive Report – How to gain 41 lbs of muscle without drugs, supplements and in less time…

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