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36996510 No Nonsense Body Shaping Women

36996510 No Nonsense Body Shaping Women

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Vince DelMonte’s




Hello and Welcome! Thank you for trusting me and purchasing my e-book NoNonsense Muscle Building: Skinny Guy Secrets to Insane Muscle Gain. I debated until the wee hours of the morning (right now it’s 2:30 a.m. and if you know me then this won’t surprise you - I get my best

Skinny Guy Secrets To Female Body Shaping Secrets Insane Muscle Gain And Workouts

No Nonsense Body Shaping

Introduction Preface

This program is a step-by-step program that involves gradual but consistent progression to the point of lifting very heavy weights. Proper warm-up is mandatory before every workout to ensure that you protect your tendons, ligaments, and joints from injury. Although exercise is beneficial and this program has been created to progress beginners to advanced and elite training levels there is still the risk of injury. Vince DelMonte Fitness and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program or other exercise, even if it is progressive in nature. If you experience any strain or pain while training, stop and immediately consult your family doctor.

© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.

Page 2 of 210 www.VinceDelMonteFitness.com

No Nonsense Body Shaping


Hello and Welcome! Thank you for trusting me and purchasing my e-book our e-book No Nonsense Body Shaping: Female Body Shaping Secrets And Workouts. We know you’ve been through program after program and are unsatisfied with the results you obtained. This program, however, is different, because you will learn the principles of good training, which is what other programs overlook. Once you understand the principles, then you can apply it to whatever your current goal is at the time. It’s a much wiser approach to gain the knowledge first, then put this to practice, than rather be given a program and led blindly to follow it - and not get the results you are looking for. The reality is that there are basic principles for improving your fitness level and overall health, so this program and system will work for anybody. Young or old. Male or female. Skinny or chubby. But since I know each and every one of you is unique, my goal is to help you in all aspects of your life, regardless of what your specific case is. I am going to show you that it really is possible to improve your conditioning and appearance - and you don’t have to kill yourself doing it!

This Step-By-Step Program is loaded with unconventional training methods and proven techniques that allow you to safely, quickly and effectively transform your body to match any type of particular goal you have, be it weight loss, improved muscle tone, or overall health.
And like I promise on my web site, you can do this without drugs, without starving yourself, and without wasting another second in the gym. All the information you need to be successful is within the pages of this book. This book is easy to read, straight to the point, concise, and contains the ‘core’ of my Knowledge. Much of what is out there is pretty boring and academic. I don’t want to give you anatomy, physiology or biomechanics lessons. Instead, you’ll be given the ‘nuts and bolts’ information – the important stuff! This book is simply a collection of the most important, time tested, no-nonsense fitness building principles that you must use as your stone and mortar. I work at a gym in Hamilton, Ontario, called Phoenix Fitness. This is where I run a Personal Training Department of 14 full-time Personal Trainers (and growing). Over the last few years I have been doing ‘in-the-trenches’ research on trainees ranging from the ages of 14-75 years. I have been able to measure client results every step of the way and compile pages of useful data. I have synthesized all my knowledge and ‘real-world results’ into a book that encompasses my ‘core’ systems and tech© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 3 of 210 www.VinceDelMonteFitness.com

No Nonsense Body Shaping


niques. I am about to share with you the best of the best. I have condensed everything you need to know into one small book. And that’s what you have right now. The best information packaged from years of study and research and real world testing. I encourage you to read every word. DO NOT SkIM THIS MANuAl TO FIND A ‘TIP’ Or SOMeTHINg ‘NeW.’ This is not a rehashed newsstand magazine with the same conventional thinking you have been exposed to in bodybuilding magazines and on the Internet. The key to your success lies in the pages of this particular book. The techniques and principles will be the building blocks of success from now on. I promise that if you follow every single technique laid out in this book (training, nutrition, stretching and the psychological components), you will a body that you are proud of and optimize your health levels in the best possible manner.

However, before you begin this program you have a task –and this is your first step to trusting what I have to say!
If you have been training for more than three consecutive months without a break, I am not suggesting or recommending – I am TELLING you - to take ONE week off from ALL training. Better yet, do not even think about going to the gym - and this includes cardio too! This will ensure that your body is FULLY recovered before you begin this program. I need you 100% fully recovered before we start this routine to help you get the body of your dreams! Instead, print off this manual at your local Business Depot, get it nicely bound and start studying the content over the next week. Better yet, read it a few times and ingrain the content into your head! Lastly, when reading through this manual you must follow every single section of this course. You will not be as successful if you pick and choose. This program is not designed to be ‘compartmentalized.’ It must be integrated as a whole. Think of the Titanic –the largest ship up to that point in history. The Titanic was thought to be an unstoppable force. It was created as a series of compartments and it was thought that if one section got flooded then the whole big unit would not sink because the water would not be able to get into the other co-joining compartments. As you know, the Titanic sunk because the ‘compartment’ strategy did not work. If you do not follow one section of this program, problems will arise and the ‘water’ will overflow into other areas of your training and ‘sink your boat!’ I repeat, you must follow every section without fail! Welcome to the world of Body Shaping Secrets! The difference between success and failure is the decision to just go for it. This is YOUR chance. And there is absolutely no reason why you cannot do it. I’m giving you the MOST personal, most privileged information, organized in the exact, proven formula you need to build your own road to success. And I can’t wait to hear all about your results!

I hope you have a great workout and thank you for being my customer! -Vince & Shannon© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 4 of 210 www.VinceDelMonteFitness.com

Sexy Figure Chapter 6 explosive Fat Burning Secrets Chapter 7 Satisfying Eating Strategies For Optimal Health and Fat Loss Chapter 8 Making Sense of Supplementation Choose Them Wisely Chapter 9 Injury Prevention and Avoiding The Causes Chapter 10 No-Nonsense Maximum Body Shaping Program Page 6 Page 23 Page 33 Page 47 Page 51 Page 60 Page 73 Page 106 Page 128 Page 135 © Vince Delmonte www.VinceDelMonteFitness. Page 5 of 210 www. All rights reserved.No Nonsense Body Shaping Muscle Building Table Introduction OfChapter 1 Contents BODY SHAPINg SeCreTS By Vince DelMonte & Shannon Clark TABLE OF CONTENTS Chapter 1 Top 14 Mistakes to Avoid Before You Even Start Training Chapter 2 The Top 12 Body Shaping Myths Chapter 3 How To Develop Attractive Curves Chapter 4 Recovery Methods How to Accelerate Recovery Chapter 5 Maximizing Hormonal Responses for Ramping Up Your Metabolism and Getting A Lean.com .VinceDelMonteFitness.com 2006.

and how you feel each day. And I’m sure you will agree that there are a truckload of excuses to block your road to obtaining that body you so strongly desire. or Jessica Alba? Or perhaps your more interested in focusing on building some more lean muscle mass so you can resemble the woman on the cover of your favorite fitness magazine? Do you want to simply look good in clothes or do you want to look ripped naked? Perhaps you have a friend you wish to resemble? From my observation. The better YOU DEFINE them. Visualize how your goals will affect everything and everyone around you and set that picture as your true goal. so you’ll need a very strong magnet to pull you forward. They pull you in their direction. the harder YOU WORK to achieve them. Jennifer Lopez. All good plans start with a clear. Would you like to look like Jessica Simpson. the lifestyle you live.com . My father always said. Are you sick and tired of not liking the image you see when you look in the mirro? Are you tired of being weak? Are you frustrated that you can’t wear the clothes you want to wear? Do you just feel discontent with your level of fitness or energy? Do you want to look good for the opposite sex? Do you want to impress others and demand respect? © Vince Delmonte www. the individual who has well defined and descriptive goals is the one who resembles your desired physique and lifestyle. DEFINE and DESCRIBE your goals. Before we continue. Am I right? Thought so! Those who think that their bodies – pear-shaped or thin – can’t be transformed.. specific and detailed as well as visual about what you wish to achieve. what size of clothes you will fit into. When was the last time you tried to buy a new car and you just hoped the money would show up in your account? Hopefully never! So why do so many people go the gym and hope that they will build muscle and lose fat? You must have clearly defined goals that work like magnets. the people you wish to associate with. just don’t have enough reasons to change You must HAve eNOugH reASONS.. “Vince.No Nonsense Body Shaping Introduction Chapter 1 Chapter 1: TOP 10 MISTAkeS TO AvOID BeFOre YOu eveN STArT TrAININg 1.com 2006. the stronger THEY PULL.VinceDelMonteFitness. the better YOU DESCRIBE them. do a quick mental assessment of the woman you want to look like – physique wise. All rights reserved. “I want to lose a few pounds and tone up.” So your first step is to WRITE OUT. NOT HAvINg A gOAl.VinceDelMonteFitness.” It suggests you need to be clear. concise picture of the desired objective. obstacles are what you see when you take your eyes off the goal. Page 6 of 210 www. Defining your goals might include how much specific weight you’d like to lose. This goes further than just saying. The main problem starts when the objective is not clearly defined.

I know your motivation must be strong to take your level of fitness to a new level. you are now holding the answers to your questions in your hand (or on your computer screen) and the answers. Fortunately. unsuccessful – Dump the Title! As soon as you start labeling yourself as a ‘unsuccessful. Now is the time to do this once .com 2006. These reasons are your lifelines. to go to the beach without embarrassment. 2. If you’re lucky maybe you will lose 5 pounds a year and add one or two pounds of lean.VinceDelMonteFitness. they will keep your focus aligned on your target. I am sure you would agree because this example could relate to you. to impress the opposite sex. the challenge. This phrase has enough power to sabotage your potential for a your dream physique before you even begin reading this book.No Nonsense Body Shaping Introduction Chapter 1 I’ve learned that reasons come first and answers second. But you want more! You want to finally reach your END goals. You knew that you wanted to transform your body and went on a mission to find success. Keep calling yourself a unsuccessful at weight loss and body shaping and don’t be surprised if you continue to waste time. © Vince Delmonte www. It seems that life camouflages the answers in such a way that they only become visible to those who are inspired enough to look for them – who also have driving reasons to look for them. I believe in you. no more feeling like you’re on an endless path to no where. to increase your self-esteem and/or to prevent health problems. methods and solutions you’ll need to solve your problems will be revealed to you as you read this manual. so why don’t you believe in yourself. sexy muscle. “What truly motivates me?” “What are my ‘hot buttons’?” You must discover your own list. we are going to find the right approach for you! That means no more feeling like you can never stick with the plan. You must WRITE these reasons down and remind yourself of the consequences of not taking action. ask yourself.VinceDelMonteFitness. however. I encourage you to do a mini inventory and after defining your goals. the ones you have been chasing down for so many years.com THAT’S WHAT THIS BOOk IS ABOuT! .once and for all! That makes this next part ever so CRITICAL! The problem I have with people who call themselves unsuccessful is that they just don’t believe in themselves. “WHY are these my goals?” Perhaps it is for recognition or a certain feeling.RIGHT NOW! As long as you are willing to put in the time and effort to understanding the principles I’m about to share with you. you will have success. Page 7 of 210 www. I know you have the power within you to stick with a fitness program and healthy diet you just haven’t found the right one for YOU! Together. to fit into old clothes. effort and money. NO! We are going to start getting you results . All rights reserved.’ you will bring your results to a screeching halt. have you asked yourself.

By changing your words. “I AM IN CONTROL OF MY THOUGHTS AND ACTIONS’” you will be able to bring out the muscular person inside of you.’ © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 1 Excuses are for those who lack knowledge. Do you truly think that you can casually or unintentionally become lean and sexy? NO WAY! Do you really think deep down that if you believe you are overweight and a sexy. Adopting the title of unsuccessful only breeds negativity. I’m talking about significantly transforming your body. By saying.you know. I’m not talking about losing a pound or two of body fat. “I am unsuccessful”. every glass of water you gulp down will be snuffed out because the beliefs in your mind have sentenced you to a life of having that same. Only positive self-statements that will help you regain your control. you can begin to change your self-perceptions . that you will ever achieve any SIGNIFICANT RESULTS? Of course not! Let’s make this example practical now. One step after another. By simply being aware of the words you use. every rep of weight lifted. All rights reserved. You don’t have to worry about that though. every minute of cardio done. Let’s change that. the one of your ideal physique.com . sub-optimal body. Have a slip-up? No problem. Why do it? I think you’d agree that it’s a waste of your precious efforts. This is what will keep you going strong. Efforts that could have been used towards reaching your END GOAL. lean physique is out of your limits. Page 8 of 210 www. The very first step you must take before you read any of the training or nutrition content of this book is DITCH THe TITle. Every trip to the gym. no more excused. If you ever start doubting yourself and your abilities. you can self-detect your self-perceptions.VinceDelMonteFitness. you are reinforcing the person who doesn’t achieve their best. The less you berate yourself. every meal. because I am going to show you the RIGHT way to go about changing your body. HOW much better you will feel because of it. Keep reminding yourself WHY you want to change the way you look. Get right back on the plan. By criticizing your own abilities you do nothing but harm yourself. So by simply reminding yourself to say.com 2006. STOP lABelINg YOurSelF AND STArT THINkINg OF YOurSelF AS AN ‘uNTAPPeD reServOIr WITH exPlOSIve BODY CHANgINg ABIlITIeS. They don’t know what they are doing wrong so they just blame it on an external source. Just achievements. the less damage you will do.if you choose. So. There is no longer a place for negativity in your world. I want you to pull out that image that we identified earlier .VinceDelMonteFitness.

Do you know why this is your immediate response? Because as soon as these TWO DEADLY words leave your mind your brain switches off. Or WHATever TITle SuITS YOur MOTIvATION BeST.’ You DO NOT LEARN ANYTHING BY TALKING ABOUT IT.VinceDelMonteFitness. I am here to convince you otherwise.it simply stops thinking. And once more .VinceDelMonteFitness. Your body is smarter than you think and can detect potential for change. Your body does not want to go through an extensive training program or adapt to a new lifestyle. Avoid the Two Most Dangerous Words in the english language! Your brain is designed to protect your body. Your body does not like change. while hoping for different results. All rights reserved.” People confuse ‘knowing’ with ‘doing. IF YOu FOCuS ON BeINg SuCCeSSFul YOu WIll Be. You don’t know anything about ‘developing lean curves’ until you have actually ‘developed lean curves. Page 9 of 210 www. The thoughts and words that you use will dictate the actions that you will take.I know. What is your immediate response when I say: “You move more in order to lose weight”? “You must recover before you start your next workout”? “You should eat more fruits and vegetables”? Do you know what the two most dangerous words in the English language are? I Know! I know. Break out of your cycle so you can FINALLY get the results you are looking for.’ You do © Vince Delmonte www.” Are you guilty of doing so? Why? It’s time to change that. and I will say it again a little nicer without screaming at you this time.com 2006. It would prefer to stay in ‘balance’ and sit still. It actually FEARS change and will do everything in its power to prevent your body from experiencing something different . All actions come from your beliefs and if you truly don’t believe that you can succeed then what chance do you have? FOCuS ON BelIevINg IN YOurSelF AND YOur ABIlITIeS AND re-ClASSIFY YOurSelF AS A CONSISTeNT gYM-gOer Or A WOMAN WHO kNOWS WHAT SHe WANTS AND gOeS AFTer IT. That’s right .whether it is creating a new habit or forming a new lifestyle.com .No Nonsense Body Shaping Introduction Chapter 1 Many personal development coaches abide by the saying. AND YOu Are AlreADY ONe STeP ClOSer TO BeCOMINg THe PerSON YOu reAllY WANT TO Be! 3. “YOu DO NOT kNOW ANYTHINg” That’s right. I know. “The true definition of insanity is doing the same thing over and over again. “You do not know anything UNTIL YOU HAVE DONE IT.

” Or. Tomorrow only exists in the minds of dreamers and procrastinators. Do you “know that” because you read about it or talked about it? Or do you “know that” because you have actually done it yourself and experienced the benefit? I strongly ask you to remember this when you stumble across a section in this book where something might sound redundant. It is not promised and it is not guaranteed. They are going to help you.VinceDelMonteFitness. So don’t fear them. I promise. 4.” But ask yourself HOW you know that.’ or TALKED about lifting properly but you DO NOT TRULY KNOW ANYTHING UNTIL YOU DO IT – UNTIL YOU ATTACH A PERSONAL EXPERIENCE TO IT.” The Second Most Dangerous Word – Tomorrow Tomorrow does not exist. These people often say. Setting Performance goals versus Outcome goals – know Which Ones to Set. If you read a technique.” The poor. All rights reserved. then you have only heard about it or read about it.VinceDelMonteFitness. the unsuccessful. “I’ll start learning more tomorrow. Avoid these two deadly words and you will be more mentally prepared to do what you must DO to succeed. The word tomorrow is the word that destroys more lives than any other single word. True leArNINg COMeS FrOM DOINg NOT TAlkINg ABOuT IT Or reADINg ABOuT IT. My parents have said. as you will soon see.No Nonsense Body Shaping Introduction Chapter 1 not know anything about lifting weights properly until you have actually lifted effectively and seen the benefits . “I know that.and they are there! Believe me.” And so on. The reason I stress this so much is because you must adjust your mind-set to what you are about to take in. People who put off ‘till tomorrow find out that their bad habits will eventually catch © Vince Delmonte www. If you “know that” but have not truly experienced success from it. Lifting weights. “The problem with tomorrow is that I have never seen a tomorrow.com 2006. and the unhealthy (being overweight or skinny could fit this example perfectly) are the ones who use the word tomorrow the most.” Or. Page 10 of 210 www. “The most life-destroying word of all is the word tomorrow. is one of the KEY secrets to getting the body you crave. You might have TALKED about ‘losing weight. “I will start my diet tomorrow. “I’ll start investing tomorrow. DO NOT CONFuSe ‘kNOWINg’ SOMeTHINg WITH ‘DOINg’ IT.com . the unhappy. tip or concept that you have read somewhere else then your immediate response might be. I learned from my parents when I was young that.

What most people don’t know is that effective goals focus on performance. it was that goal setting would have the most profound effect on my life. You can control how many meals you eat each day and the amount. YOu CAN CONTrOl THe HABITS THAT Are requIreD TO lOSe FAT AND BuIlD MOre MuSCle. This leads me to include an entire section of this book discussing this often misunderstood process. ‘lose weight. However.No Nonsense Body Shaping Introduction Chapter 1 up with them. If an athlete’s goal is to run 12. how often you get in your cardio and strength training sessions. I will use the term performance to also parallel the word ‘habit. an athlete may perform poorly and still win if all the other athletes performed at a lower level.” Therefore today is the word for winners and tomorrow is the word for procrastinators. my income. (as a Pastor.10 seconds in the 100m race. which is certainly important. every aspect of my existence – my athletic accomplishments.VinceDelMonteFitness. My parents would conclude with “I have never seen a tomorrow. HOWever. All I have are today’s. not knowing that this would be a life-changing habit that would be repeated every year for the rest of my life.com 2006. Each year my father would have me and my two brothers write out our goals for the upcoming year. My private clients often begin by sharing their ‘outcome’ goals. I see him as my Spiritual Personal Trainer) in my early days as a teenager. not outcome. what kind of foods you © Vince Delmonte www. An athlete may have an outstanding performance and not win a contest because other athletes have performed even better. What is wrong with goals such as. my spiritual life and my level of knowledge – all changed for the better. build muscle and feel better?’ SeTTINg ‘OuTCOMe gOAlS’ IS A SureFIre WAY OF FAIlINg. tone up. but fail to recognize that it is their habit goals that will determine their level of success. Our instant response was. Outcome is often controlled by others.VinceDelMonteFitness. All rights reserved. Page 11 of 210 www. Of all the things I learned from my father.com .’ YOu CANNOT CONTrOl THe AMOuNT OF FAT YOu WIll lOSe Or THe AMOuNT OF MuSCle YOu WIll BuIlD. This performance goal ultimately gives the athlete more control over his/her performance.’ Performance or habit is what you control. the athlete has even greater control of achieving a goal if the goal is to run using the correct form and driving the knees through the entire race. Conversely. You DO have control over the habits that will allow you to build more muscle and lose more fat. the athlete has greater control in achieving this goal than winning. “Do we have to?” It seemed more like a chore at the time. my relationships. YOu DO NOT HAve CONTrOl OF THe ‘OuTCOMe.

All rights reserved. can be born and fed.VinceDelMonteFitness. hopefully ‘good’ habits. stick-like from curvy. Not Being Truly Committed to Your goals. As you read on. bad habits can be starved and destroyed and new. What are you truly committed to right now? What takes up most of your time. and how you spend your social life. AND WHAT YOu NeeD TO DO DIFFereNTlY IN OrDer TO ACHIeve A BeTTer BODY THIS TIMe ArOuND. fat from slim. 5. Page 12 of 210 www. Your commitment is the vehicle that will drive you forward. and success from failure. Is this you? MY gOAl IS NOT TO queSTION YOur COMMITMeNT BuT TO guIDe YOu IN DISCOverINg WHY YOu MAY HAve NOT SuCCeeDeD IN THe PAST. Re-evaluate your priorities. What keeps you committed? When you are struggling to be truly committed.No Nonsense Body Shaping Introduction Chapter 1 eat. change is constant. you can be involved in a relationship but not really be there.VinceDelMonteFitness. this is a good time to review the reasons for your goals. But. What you are doing today for a certain result may not be enough for tomorrow. These will be your SET goals! In today’s world. Often I see clients involved with their goals but they are not committed to their goals.’ Outcomes are out of your control. Are you prepared to invest the optimal amount of time.com 2006.com . how many times a week you go the gym. how much sleep you get. Each day your commitment will be challenged. Mandates change. circumstances change and priorities change. interests change. how intense you train. attention and energy to get what you want or are you just hoping this program will work for you? © Vince Delmonte www. What is the difference? There is a big difference . what time you wake up. You can be involved in church but not be a true Christian. I will need you to record on a piece of paper the habits in your life that will be required to change so that you can develop more muscle tone and lose more fat. You see the difference? The first type of goal focuses on an ‘outcome. energy and attention? Behind these answers lie your commitments.the kind of difference that separates day from night. you can be involved in a fitness program but not be truly committed.

we are in the midst of a sick cycle.com . When we continue to make choices that lead to the same dead end. If it were.com 2006.No Nonsense Body Shaping Introduction Chapter 1 When was the last time you hoped for something and it happened? Probably never. It’s interesting how you have probably tried to break an old habit by doing the same thing over and over but expecting a different result. Habits are basically like automatic behaviors. ask yourself if there is any circumstance that could prevent you from achieving your goals and begin planning how you will reSPOND if and when that circumstance arises. Better yet. Page 13 of 210 www.” writes Covey. All rights reserved. YOU DO NOT TRULY KNOW ANYTHING – you might have talked about it – UNTIL YOU actually EXPERIENCE AND LIVE IT! “A bad habit never disappears miraculously. right! Before you read on.VinceDelMonteFitness. Stephen Covey compares the making and breaking of habits to the launching of a spacecraft.” -Abigail Van Buren- Here Are SOMe TIPS TO HelP YOu CreATe NeW HABITS: In his book “The Seven Habits of Highly Effective People” (Simon & Schuster. 1990). Isn’t this foolish? Why can’t we see that trying to write a different ending to a story by mentally writing a different story in our minds just does not work and it will never work! Creating new habits to transform your body into a Greek-God or a Greek-Goddess is not easy and will require you to assess which habits in your life need to be destroyed. a healthy body and you would be rocking this world! The ‘sick-cycle’ is the term I use to describe the continuous cycle of poor choices. it’s an undo-it-yourself project.” I also have my own analogy that has helped me break my own bad habits: © Vince Delmonte www.VinceDelMonteFitness. knowing what to do is not enough. you would have no financial problems. In my opinion. mentally commit right now that you will not allow anything to prevent you from breaking your commitment! 6. But you probably already know what habits are destroying your progress. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. Not Prepared to Break Old Habits and Build New Habits. perfect relationships. those astronauts “literally had to break out of the tremendous gravity pull of the Earth. “To get to the moon.

When I had to prepare for a Fitness Model competition. replace this behavior with a better one. Rather than simply deciding to stop eating junk food. 3) Change your environment. Not Putting A Deadline on Your goals. as you continue to resist and resist. All rights reserved.VinceDelMonteFitness. hire a Personal Trainer or find a workout partner. Instead of saying you will start eating every 3-4 hours. A ‘NON-TOxIC’ SuPPOrT SYSTeM IS OFTeN eSSeNTIAl FOr lIFe-eNHANCINg CHANge. one of these strings will come undone – this represents resisting your bad habit once. and tied together with tight string. Instead of saying you will wake up earlier. Since you have only removed one string the bad habit is still present.No Nonsense Body Shaping Introduction Chapter 1 1) escape the Bondage. 7. They also attain the attitude of “Well. such as deciding what groceries you will shop for.VinceDelMonteFitness. plan a time on Sunday where you will cook all your meals in advance. a new string binds tighter around your hands and it will become harder and will require more time to remove all the strings tying your hands together. This might be common sense but it requires some hard decisions. another string. and another. However. Instead of saying you will train more intensely. Did I get kidded by my buddies? Sure did. every time you reinforce a bad habit. My father always told me. most people train on sporadic schedules whenever they feel like it. Every time you resist a bad habit. Visualize your hands clasped together. This picture represents bondage to a bad habit. This analogy works in reverse as well.com 2006. Was it worth it? You bet! One of the most powerful methods to breaking a bad habit is to place yourself in an environment that encourages the ‘building’ of a new good habit. 2) A negative habit can be broken by replacing it with a new. Did they understand? Probably not. I spent time with my girlfriend who was preparing for the same contest and we would avoid restaurants and social environments that were ‘toxic’ to our discipline of maintaining new habits required to shed a lot of body fat. and another will fall off your hands and eventually your hands will be free to move and come apart freely.” Prior to making a true commitment. Page 14 of 210 www. finger-over-finger. Instead.” What kind of lame approach is that to achieving © Vince Delmonte www. more desirable habit. go to bed earlier. I had to eliminate a huge component of my social life. I knew I was weak (at the time) to resist certain foods and drinks that would be present and impede my progress. which included turning down invitations to the local bar and poker nights with the boys.com . “goals without deadlines are simply dreams. it would be nice if I was able to tone up in the process.

No Nonsense Body Shaping

Introduction Chapter 1

your goals? Do you think those models who grace the covers of fitness magazines wake up each day and say, “I’ll try and get to the gym today, and if I feel like it, I might do the schedule my trainers has set for me.” YEAH RIGHT! The instant you make a deadline with a goal - something will shift inside your mind. The clock will start ticking and it will force you to focus.

You’ve got to have a goal. But a goal without a deadline is like a story without a point. What’s the point? Choose your next goal and set a deadline today.

What goals do you have that do not have deadlines? You probably want to define your muscles or lose some fat when the time is right. However, these are just goals without deadlines. 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 in my opinion, they are accomplished because of these deadlines. Set a deadline to have this e-book read. Better yet, set a deadline to read each individual chapter. Do you want to build 5 pounds of lean, sexy muscle? Set a deadline. Do you want to wear a bikini to the beach this summer? Pick a swimsuit out and purchase it today. Do you want to run that marathon you’ve always dreamed of? Set a deadline.

8. Failing to Prepare is Preparing to Fail.
I could not agree more strongly with the late Benjamin Franklin, “Failing to prepare is preparing to fail.” Training without a program is like building a house with out a blueprint. How will the final product look – if a final product is even achieved? When I refer to a plan, I’m referring to all the specific details of an exercise program. I’m referring to the muscles trained, specific exercises chosen, the number of sets and reps, amount of rest, the tempo etc. These details must be pre-planned before you even go to the gym! Yes, this is a true plan. How much easier will it be to maintain your focus every time you arrive at the gym? Having a plan to follow leads to one simple task – work it and execute it! This applies to your nutrition plan as well. You must know what foods you will eat, in which amounts, and at what times. Once you have created your plan, again, this leads to one simple task – work it and execute it! © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 15 of 210 www.VinceDelMonteFitness.com

No Nonsense Body Shaping

Introduction Chapter 1

The programs I have designed for you are essentially your blueprints – they are very powerful training and nutrition tools. You have one simple job – exeCuTe! 9. Not Writing it Down.
Having a plan is a start but this next rule will take it one step further. WRITE IT DOWN. By writing your goals and writing out your plan, it will help you visualize the future and it will raise your level of commitment. Did you know that only 5% of the population actually write down their goals and action plan? No wonder there are so few people who are living dissatisfied and far from their genetic potential.

Writing down your goals and plan is your road map to success and will set the ball in motion. The main reason I need you write down your goals and plan is that it creates a set of instructions for your subconscious mind to carry out. Your subconscious mind is an extremely powerful tool. It cannot decipher between right and wrong and it does not judge. Its primary function is to carry out its instructions. Not only should you write down your goals and plan but you must write them down in complete detail. Again, the goal is to give your subconscious mind a detailed set of instructions to work on. The more information you feed it, the clearer the final outcome becomes. In addition, write your goals and your plan in present tense. Do not write, “I will make it to the gym regularly this month.” Guess what? This causes your brain to switch over and favor your subconscious mind’s path of least resistance. I guarantee, month after month, you will still be saying, “I will make it to the gym by next month.” Instead, write, “This month I will show up at the gym four times each week no matter what.” I guarantee that this will be the month that you start seeing results! Don’t ask me the full psychology, but for some reason, having goals and a plan written down makes them more important. Writing it down is a critical step to making your goals and plan real. Putting it in writing breathes life into it making it an unstoppable force!

10. Not keeping A log Book.
Tracking your progress is mandatory. This is like professional sports teams competing without keeping score. Or like runners and swimmers working out without a stopwatch. How do you expect to get better? In my opinion, if you work out without a log book you really aren’t serious and should reconsider the reasons you work out. Feel © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 16 of 210 www.VinceDelMonteFitness.com

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free to continue working out - just do not expect significant gains.

Whether or not you buy a formal training log or simply buy a mini notebook, here is a list of things you should keep track of: • Muscles Trained • Exercises Used • Weight Used • Number of Sets • Time to Complete Workout • Time of Day • Energy Levels 11. using ‘Bad Information.’
I did a search for the phrase, ‘The truth and...” on a few popular bodybuilding sites and I found more than 12 pages of articles that began with, “The truth about abs,” “The truth about supplements,” “The truth about gaining mass,” and the list went on and on. It appears that the easiest way to become instantly credible on a topic is to name the title of the article, “The truth about what I would like to sell you!” Now don’t get me wrong, I’m not discrediting the authors of these articles – in fact, I probably agree with a good percentage of what some of them teach. But it’s interesting to see a variety of articles on the same topic that all begin with, “The truth about...” and both articles contradict each other! No wonder everyone is so confused and lost when it comes to finding good information. I believe that your level of success is completely related to the amount of information that you have on that particular topic. I assume you would agree or else you would not be reading my manual right now! So I applaud you for recognizing the benefit of seeking out information and solutions to your problems.

Understanding the root cause of ‘bad information’ is the first step to help alert your truth radar. Realize that weight loss alone is a 30-billion dollar a year industry. With this kind of money at stake, there are thousands of hungry marketers out there who You’ve probably already been lied to, scammed or mislead numerous times.

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will tell you anything – and try to sell you anything – that will deepen their pockets. On top of that, if you do a Google search on fitness you will find 227,000,000 results! Search ‘build muscle’ and 7,930,000 results come up. And search weight loss and 66,550,000 results come up! This should instantly tell you that there is no shortage of information. The problem is that there is too much information flooding TV infomercials, bookstore shelves, and dozens of magazines cluttering newsstands. If all of this information was correct then why is 60% of the North American population still considered obese? And just because an industry professional such as a dietitian, research scientist, MD, Ph.D., or Certified Trainer has some fancy initials behind their name does not qualify them as an expert. So how do you discover if you are reading the truth, the whole truth and nothing but the truth? I had to question a lot of the information out there too. This leads me to my next point!

12. Not Harnessing Your Power of Intuition and Instinct.
This point applies to the above as well as your ability to make training decisions that no guru, expert, magazine, forum, best-selling book and not even I, can answer. If I told you that you have more answers than I do with regards to how to train, would you think I’m crazy? Now don’t lose me here. What I’m about to share with you is a philosophy that will serve you the rest of your life and teach you to go against the social pressure of not thinking for yourself – not to trust your instincts and intuition. All through modern history, from the church, government and science, we have been told how to think. I am often asked by my private clients after they invest a few thousand dollars into a one-on-one service what I think about certain matters with regards to muscle building or fat loss. I usually ask in return, ‘what do you think?’ I have drawn some horrific and blank stares in return from my response. I have discovered that they have been taught not to think, rather to be told, and to bow down to the fancy letters behind my name that I was awarded through the approved educational courses. I believe our early educational system has de-conditioned and reduced our ability to think for ourselves. This influence affects our training together as my clients appear unworthy of forming an opinion of their own because it may not be right. Are the only ones able to state their opinions those who start their sentence with, ‘Well the research shows...,” or have the fancy initials behind their name that ‘prove’ they must hold the keys to ‘truth?’ One of my personal goals as a Fitness Trainer is to empower and teach my clients that they hold the answers to their training questions. I’m simply here to use my

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VinceDelMonteFitness. If you believe it is more of a science rather than an art. 13. It goes something like this: “You are getting everything you deserve right now based on the person you are being and the decisions you have made.com 2006.VinceDelMonteFitness. All rights reserved. expect test tube results. ‘you feel it’s the right way to go!’ Remember that hesitation comes from your ego. and then take the client’s individual information and marry the two situations. Page 19 of 210 www. IF YOu lOOk AT TrANSFOrMINg YOur BODY AS MOre OF AN ArT rATHer THAN A SCIeNCe. YOu MuST leArN TO MASTer YOur guT INSTINCTS. You will continue to get the same thing if you continue doing the same thing. If you see it as science.it’s when.” This philosophy has seriously impacted me – everything you have in life is exactly what you deserve to have and everything you want to have.’ So how do you identify intuition? It’s simple . especially when the companies are paying the researchers’ bills.No Nonsense Body Shaping Introduction Chapter 1 ‘scientific’ knowledge. You will not get a different result unless you become a different person by habit and action. POWerFul! © Vince Delmonte www. one of the world’s greatest personal development coaches constantly preaches passionately on this topic and has this to say. real-world experience and observation. you will have to find comfort in your academic textbook answers. Some of the training principles I share are not documented in the latest university studies because I believe that we do not need to wait for science to ‘prove’ anything before we can benefit from it. I’m not trying to devalue or reject science but rather to teach you to keep science in context and understand how it is misused to make certain claims and beliefs.com . Intuition can be used interchangeably with the term ‘gut instinct. Not Deciding to Be Successful and Not Taking responsibility. Science is simply a theory intended to provide objective analysis. Jim Rohn. fearing that you have made the wrong decision and what others will think. Objectivity is lost during experimentation when the research conclusions are influenced by the researcher. I learned this philosophy from the Australian strength coach Ian King.

or the wind. Observe the words ‘victim’ correlating with playing below the line. Do you think that the best way to fulfill your potential is by blaming someone else? Does this way of living allow you to reach your full potential? Never! THIS IS A guArANTeeD WAY OF AllOWINg SHOrT TerM relIeF BuT THe DOWNSIDe IS THAT IT leADS TO A lONg TerM SPIrAl DOWNWArD OF Never gAININg CONTrOl OF YOur lIFe AND NOT TrulY reACHINg YOur POTeNTIAl. One of my goals in writing this book is to help you focus on reaching your full potential with regards to your physical being (although these principles apply to your intellectual. Page 20 of 210 www. and take new classes. and the words ‘victor’ correlating with playing above the line. but you do have charge of whether you read.No Nonsense Body Shaping Introduction Chapter 1 “You must take personal responsibility. v I C T O r Y v I C T I M Ownership Accountability Responsibility Blame Excuses Denial Which line do you play in? It is much easier to play below the line. You don’t have charge of the constellations. and avoiding responsibility (playing below the line).com 2006. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line). but you can change yourself.” Brad Sugars.com . the seasons. That is something you have charge of. relational and spiritual life too).VinceDelMonteFitness. All rights reserved. describes an excellent picture of this philosophy of taking responsibility. an Australian entrepreneur and wealth/business coach. especially when our society reinforces this attitude. You cannot change the circumstances. develop new skills. © Vince Delmonte www.VinceDelMonteFitness.

Accountability is not designed as a guilt trip but as a tool to strengthen and reinforce your commitments to another human being. I once had a training partner that had a hard time keeping a schedule so he agreed in writing that if he ever missed more than two training sessions with me each month. 14.M. “Are you on track to your goals?” “Did you eat the 6 meals a day that you said you would?” “Did you perform your 5x of cardio at 7 A. How will the piece of paper hold you accountable? There is no consequence to your action. I promise you that you will gain inner strength and life from this activity and your commitments will burn hot and turn to hard. your personal trainer. who will not be easy on you and someone you do not want to disappoint. too big. All rights reserved.com . uncommitted and half-hearted towards their goals. if that is truly what you desire. a flame starts to burn.com 2006. too flabby. Page 21 of 210 www. he would pay me $500 cash!!! Nobody wants to appear apathetic. The famous King David of the Bible speaks about this issue in Proverbs 27:17 (New Living Translation). “As iron sharpens iron.VinceDelMonteFitness. a friend sharpens a friend. This might sound extreme and against the norm of society but if you want to look like the rest of society then live how the rest of society but if you want to look like the rest of society then live how the rest of society lives. and as that flame burns it becomes so hot that the fire becomes an unstoppable force.” This does not mean sharing your goals with the world but it does mean committing to a trusted friend – perhaps your training partner. Not Being Held Accountable. and allowing them to ask you the hard questions once a week. As iron sharpens iron. This is why being accountable to a journal or a diary will not cut it. not tight enough.VinceDelMonteFitness. not strong enough and so forth – you are responsible for transforming your body for the better. without accepting the consequences of their actions or keeping commitments. iron steal! © Vince Delmonte www. or a close friend of the same sex – what you plan on accomplishing. Hold yourself accountable to someone you admire. like you planned?” “Did you buy water instead of Coke when you went shopping?” gIve YOur ACCOuNTABIlITY PArTNer PerMISSION TO Be HArD ON YOu.No Nonsense Body Shaping Introduction Chapter 1 So whatever body you are living in now – maybe it’s too thin. too soft.

com 2006. All rights reserved. it is not fat. Building muscle and getting lean and defined has been complicated by the commercialized fitness industry. nutrition industry and supplementation industry – all driven for the sake of the almighty dollar. Ignorance I believe that what you are about to read will live up to its promise – but before we move on to disproving some of the most common fitness myths.com . This leads the reader to believe there is no one way of training and variety is the key – however this is a misconception that can roadblock your success! Think about it .VinceDelMonteFitness. let’s ensure we sidestep the NUMBER ONE PITFALL and OBSTACLE that is stopping thousands of women from achieving their goals.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 1 15. IgNOrANCe – the complete misunderstanding of the principles of losing fat and defining muscle. Muscles will respond to a certain stimulus – without negotiation or bargain . Muscles CANNOT choose which stimulus they wish to respond to. Page 22 of 210 www. I will be bold enough to say that definition – in most circumstances – will start to appear even in the harshest of conditions based on some universal principles that we will dive into shortly. it is not bone. With that in mind.no matter what condition. © Vince Delmonte www. it’s time to disprove some common fitness myths. Just spend a few hours on the Internet or flipping through the pages of a fitness magazine and you will view an assembly of 10-50 workout routines in just one magazine. In fact. A muscle is a muscle. it does not have feeling or emotions and it does not have a brain.your muscle has a specific personality and identity. And this is not completely your fault.

secret ingredient’ that will blast away fat. this is not the case.com 2006. that fat burning supplement has been a complete waste of your precious money. Generally I would say they make a 1-2 % difference because they only work in synergy when your training.VinceDelMonteFitness. it’s only going to make it easier for you to do the work that is required to lose body fat mass . Nutrition Supplements Will Help You lose Fat Assuming your training. while starting to see great results is only setting yourself up for failure. Page 23 of 210 www. AND POOr ATTITuDe – All eleMeNTS CrITICAl FOr DevelOPINg BeTTer FITNeSS levelS. Exercise.com . SlOW reCOverY. Some supplements will just help you get there . If you fail to eat less or workout more.at best . POOr SleeP. enough rest. POOr APPeTITe. and sleep habits are operating on the optimal end of the spectrum. nutrition. lifestyle. proper nutrition. and a positive frame of mind are what will bring you results. No.don’t let any supplement ad convince you otherwise! Starting up on a fat burning supplement with the belief that you can do everything the same. introducing supplements will make a 10% difference . All rights reserved.and this is being generous.and these will be discussed later on. There is no ‘magical.VinceDelMonteFitness. © Vince Delmonte www. FAT BurNerS ONlY WOrk BY DeCreASINg YOur APPeTITe SO YOu ACTuAllY eAT leSS AND PrOvIDINg YOu eNergY SO YOu CAN WOrk OuT MOre. Don’t fall prey to what the supplement companies want you to believe. nutrition and lifestyle are dialed in – and for most women taking supplements. You will be more successful taking your fitness to the next level by mastering the training techniques.No Nonsense Body Shaping Introduction Chapter 2 Chapter 2: The Top 12 Body Shaping Myths 1. recovery techniques and nutrition habits that I share in this book. Pick up any fitness magazine nearby and I promise you that the only thing those supplement advertisements will deliver is a lighter wallet. PuT gArBAge IN AND gArBAge WIll COMe OuT IN THe FOrM OF DeCreASeD eNergY.

Page 24 of 210 www. Yes. Low intensity training contradicts the most fundamental training principles required for transforming the look of your muscles. As you’ve likely noticed. your boy gets used to this.com . If doing more sets was the answer. Shy away from the weights and you are shying away from your goals. In simple terms – you must subject your muscles to an unaccustomed stress. found in many fitness magazines. STreNgTH. taken out of context and very poorly executed. it’s that you should NOT be scared to lift weight. Many magazines say that progressive overload is as simple as doing more sets. It says.com 2006. more reps and more weight. then high volume workouts. “Hey! She’s doing the same thing she’s done for the © Vince Delmonte www. A simple principle by definition. All rights reserved. No new muscle can be built because there is no overload. would be the key. and sexy. this is not the case. Doing more reps is definitely not the answer. eNDurANCe AND FlexIBIlITY. PrOgreSSIve OverlOAD reFerS TO grADuAllY AND CONSISTeNTlY INCreASINg THe DeMANDS ON THe MuSCulOSkeleTAl SYSTeM IN OrDer TO CONTINuAllY MAke gAINS IN MuSCle SIze. Remember that your body will only change IF you give it SuFFICIeNT reASON TO. leT Me exPAND ON THIS. This is PArTlY true. you are only holding yourself back from progress. (to the point of avoiding injury) muscle adapts to the added stress by growing stronger along with drastically speeding up the metabolism. Misapplying this concept is where most people completely screw up the cornerstone of enhancing the look of their body. because then all the women who are lifting those five pound ‘pink’ weights (as I like to call them) would be developing the body of her dreams. that’s right. When a muscle is subjected to a degree of unaccustomed stress and effort. You Need to Alternate Between low Intensity Phases and High Intensity Phases The fact is that your muscles will only get stronger and more defined as a result of applying the most fundamental muscle toning principle in this book – progressive overload. When you go into the gym.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 2 2. day after day and pick up the same five pound weight. and you would probably already be lean.VinceDelMonteFitness. toned. If there is one critical piece of advise I would like you to learn from this book.. but the term has been abused. You are much stronger than you think and by being afraid to lift heavier weights. It really is that simple.

and get comfy in my zone of homeostasis. Not hours upon hours of cardio. Unless you plan on taking ‘help’ (steriods) to sprout pounds of new muscle mass which I’m almost 100% positive you won’t be. Blame it on Your genetics Too bad the advice of ‘choose your parents wisely’ is out of your power! The bottom line is that bad genetics is an excuse for the lazy. if you truly © Vince Delmonte www. you absolutely MuST change the way you train. It’s an easy way out and it’s a very convenient cop-out especially when there is no one around to prove that it’s true. 3. Awesome. Hands down! Plus. relax. Isn’t that what you’re going for? The key to getting that sexy physique is picking up those weights. develop more curves.No Nonsense Body Shaping Introduction Chapter 2 last two years. lift with intensity. ramp up that metabolism so you burn more fat all day long. Lifting heavy weights is going to change the shape of your muscle. If You are Not Achieving Your goals. That’s what I thought. rarely are genetics the problem – most of the time the problem is YOu! However. I know what you’re thinking. she has simply not learned how to train effectively and eat right for developing an attractive body. weight lifting training is your best choice.VinceDelMonteFitness. Don’t you think it’s time you changed something? IF YOu Are gOINg TO reST THeN reST. Page 25 of 210 www. lift heavy. Whether you want to lose weight. and help you look leaner and more defined. TRUST ME on this one. I’m saying it again . “But I don’t want to develop huge muscles and start resembling the next Arnold Schwarzenegger!” Don’t worry . All rights reserved. or whatever other goal you have. but more likely. If you are going to change your body.com 2006.com . the definition of insanity is doing the same thing over and over again but expecting different results. There is zero reason for me to change anything. How sure can we be when the woman who cries ‘bad genetics’ is skipping her gym sessions on a regular basis and eating like “crap” when no one is around? Perhaps she was born with a naturally slow metabolism.I really need to drive this point home to you. That means I can sit back. Minute for minute. Now. but short. Women simply do not have the testosterone flowing in their bodies to enable them to develop huge.VinceDelMonteFitness. when was the last time the scale moved? Right. you have nothing to worry about. Weight lifting is going to be the foundation that gets you the body you desire.you won’t. IF YOu’re gOINg TO TrAIN HArD THeN TrAIN HArD. do you really like slaving away like a hamster on that treadmill? And if you’re currently doing this. masculine muscles. Remember. intense weight training sessions. and then allow for rest.

Remember. the more chances you stand to see progress. 4.com . All rights reserved. you are going to be disappointed. not create it. Add to this that some supplement companies aren’t even doing thorough research about their products before they hit the market.VinceDelMonteFitness. not knowing the long-term effects it may have on you? Didn’t think so. Page 26 of 210 www. Some supplements might offer a ‘quick fix’ to get you seeing short-term results. The More Supplements You Can Take. As soon as you start relying on supplements to do the work for you. THe MAjOrITY OF SuPPleMeNT PrOMISeS Are SIMPlY quICk FIxeS. longterm health is KEY here. you will ALWAYS have to work a little harder to keep up to par but I believe you will be quite surprised with the results you attain using my program. so the more you focus on this. The problem with this is that when you are so directly focused on what this supplement will do for you and what that one will. If you don’t have the base down.No Nonsense Body Shaping Introduction Chapter 2 are genetically cursed. The Better results You’ll get Is your medicine cabinet starting to resemble a pharmacy? Do you have supplements in your bathroom that you can’t even pronounce the names of? This is one unfortunate situation that many women find themselves in .which is the BASE of what you need. This is not to be jeopardized just so you can fit in size 4 pants tomorrow. it takes some of your focus away from a proper diet . and you don’t really even know what’s in there! Do you want to be putting some foreign substance in your body.com 2006. I repeat – NO EXCUSE to throw in the towel and give up if you have unfriendly genes.VinceDelMonteFitness. how are you going to build upon it? I’d like to see you try hand a picture up on the wall when there is no wall to begin with! Supplements can AID your progress. It’s your hard work through a smart diet and training program that will produce the results. BY TrAININg SMArTer. but they are not going to last.supplement overload. © Vince Delmonte www. I would like to make this very clear though! There is no excuse. YOu CAN OverCOMe MOST OBSTACleS AND CONCeAl YOur SHOrTCOMINgS.

is performing the right kind. Page 27 of 210 www. The body adapts quickly to cardio and while you were once burning 500 calories on your hour long trek on the elliptical.cardio burns calories.com . oh. day after day. after a few months you might only be burning. The key with cardio. on the cardio machine.VinceDelMonteFitness.VinceDelMonteFitness. Do you think that you should be lifting your weights 15-20 times each time you do a set? This is the common notion because it then means you are training for endurance and ‘endurance muscles’ are long and thin. only as often as you have to. so it’s true .No Nonsense Body Shaping Introduction Chapter 2 5. All rights reserved. that then means. is it? Take a good look at that women you see.com 2006. If you want to train your endurance capacities. 6. Weight training is done to develop strength. and this includes working in the 3-12 rep range. You want to know the truth? If you are able to lift a weight 20 times. since cardio burns calories. cardio helps you lose weight. but what type of weight are you losing? Cardio. while it does burn calories. This myth is that cardio burns fat most effectively. so why isn’t she losing any weight? This is why. High reps equals More Calories Burned equals Better Fat loss This is going to be a continuation on the ‘lifting heavy’ portion you learned earlier. Create a negative calorie balance and you will lose weight. But I Need To Be Doing Cardio To lose Fat This is yet another very popular myth that almost every woman has believed at some point in her life. Isn’t exactly fair. CArDIO IS ONlY gOINg TO MAke YOu A SMAller verSION OF YOur CurreNT SelF. Well yes. Therefore. Okay. maybe 300. get outside for a run. when not performed in the correct manner (more on this later) can actually start burning away your muscle tissue! It is that muscle tissue that’s going to help you burn more fat ALL DAY LONG .why would you ever want to get rid of it? That would just be silly. © Vince Delmonte www. She’s doing her time. it simply is not challenging enough for you.

You can’t build huge muscle out of nothing. When you lift a heavy weight. CIrCuIT TrAININg DOeS NOT gIve YOu eNOugH TIMe TO reST SO YOu CAN CONTINue TO lIFT WeIgHT OPTIMAllY. do NOT. You would be far better of doing 2 sets of 8 solid reps of one particular exercise than doing 4 sets of 20 on some circuit training round.VinceDelMonteFitness.com . so unless you are consuming large amounts of food. When you lift weights. and instead. lift heavier but take more time to rest. 7. if © Vince Delmonte www. all while burning fat to boot. and this is what makes you have curves in all the right places. That is the best way to get to where you want to be. IF YOu WANT THe FASTeST MeTABOlISM POSSIBle. This is what makes you stronger. you want to do a small amount of damage to your muscles each session. your metabolism skyrockets! You will create tiny tears in the actual muscle fibres and then later on in the day. Again.are you going to go off eating like a teenage boy in order to provide these calories to the body? Likely not. The problem with circuit training is that you when you are lifting heavier weights (which. Page 28 of 210 www.No Nonsense Body Shaping Introduction Chapter 2 Here’s another secret. All rights reserved. They figure they can get through their workout quickly. circuit training is not going to provide enough rest in between your sets to allow your body to recover so you can continue to lift heavy enough weights. “Okay we feel fine. Many scientific studies demonstrate one set is almost as effective as multiple sets. as discussed above you need to be). WHIle MAINTAININg COrreCT FOrM.com 2006.VinceDelMonteFitness.” you still must experience FULL recovery prior to attempting to stimulate your muscles again for more muscle growth. you are not going to get large. Circuit Training Is A great Way To Workout Circuit training has become vastly popular amongst women these days. Think lifting that light weight is going to create those tears? The body can easily achieve that lift so there is no reason for damage to occur to the muscle. Growing new muscle takes calories . do NOT be afraid you’ll grow huge. Cut down on the volume of reps and sets you do with a circuit training program. It is simply the best way to train. let’s train again. this is what makes you leaner. the body is going to have to expend energy to fix these tears. Just because your muscles say. I repeat. lIFT THe HeAvIeST WeIgHT YOu CAN.

© Vince Delmonte www. with regards to eating around your workout. Now. Casey Viator. America and Mr. Olympia contestant. very low volume training. bodybuilding magazines create these ridiculously long and arduous sessions. Fat loss depends on total calories burnt over the entire day. would you attempt to drive your car without filling it with gas first? How far would you get? Do you think it’s healthy to try and run it off fumes? Probably not. Olympia. Author Jones. Do you think your body knows when you burn those calories? Nope. Dorian Yates. So why do you think it’s healthy for your body to run of ‘fumes’ while it’s working out? Since it’s the end of the day calorie total that matters. If frequency is regular then intensity will also be lower. Olympia contestant. The harder you can work. the youngest Mr. 8. In the 1980s. promoted the high intense.VinceDelMonteFitness. several time Mr. which means that if duration is long then intensity will be low. More recently. Universe and Mr. Okay. All rights reserved. multiple sets workouts (more than 3-6 sets per muscle total) and frequent training sessions (training two days in a row for a hard gainer is suicidal) contradict the most critical variable of muscle building – intensity! Ironically. HIgHer DurATION AND MOre FrequeNT SeSSIONS Are CrITICAl IF YOur gOAlS Are MuSCulAr eNDurANCe. Mr. Accomplish this and you are on the road to success with weight loss. As you can see. it doesn’t.No Nonsense Body Shaping Introduction Chapter 2 not just as effective in strength and muscle hypertrophy. Duration.VinceDelMonteFitness. let’s get one thing straight. FAT lOSS AND CArDIOvASCulAr TrAININg. It’s Best To Skip eating Around Your Workout To Burn More Fat This is a big one.com . Page 29 of 210 www. and Mike Mentzer. was one of the early pioneers of single set training. low volume training. All it cares about is that the calories burned at the end of the day are less than the total number of calories you’ve consumed. which make hard training impossible. Don’t eat around your workout because then you will only have to burn off those calories before you start burning fat. the more calories you will burn. the founder of Nautilus and Medx weight training equipment. frequency and intensity are all inversely related.com 2006. so. you want to be getting the most from your workout. reportedly performed only a warm-up set and one or occasionally two workout sets throughout his off-season training. A few maverick fitness authorities and professional bodybuilders have advocated high intense.

It’s not the act of eating that does it. Your body will keep on functioning. you’re sitting down to popcorn. you HAVE overconsumed calories for the day and now yes. maybe you even decide to be ‘health conscious’ and go for those low-fat crisps . candy. How often do you sit down to a plate of tuna and vegetables while watching your favorite TV show before bed? Once in a blue moon . © Vince Delmonte www. How many times have you heard that you should avoid eating before bed at all costs? The reason being that your body will just convert those calories to fat. This is what then leads to a problem. Don’t eat Before Bed If You Are Trying To lose Fat This myth goes along with the one above. Do you think your metabolism shuts down at the end of the day? “Well body. there isn’t excess tissue being built. 9. but you’ll still be burning them. it takes excess calories to build tissue.com 2006. If there isn’t an excess there. Again.No Nonsense Body Shaping Introduction Chapter 2 You will work a lot harder if you are eating before your workout. Don’t think that eating before bed will result in direct fat gain.no doubt.regArDleSS OF WHAT TIMe THeY eNTer THe BODY. you’ll be burning them at a lower rate. I’m calling it a day! See ya!” Not likely. your body has a reason to start adding fat mass. what’s your body going to build fat out of? Again.even if you eat some of those before bed. More likely.VinceDelMonteFitness. chips. Plain and simple.both!). All rights reserved. let me tell you that. Page 30 of 210 www. ice cream.VinceDelMonteFitness. If you’ve burned off more calories than you consume . THe ONlY WAY YOur BODY WIll gAIN BODY FAT IS IF YOu eAT exCeSS CAlOrIeS Over THe COurSe OF THe DAY . these foods are usually consumed in vast quantities or are extremely calorie dense (or worse . Now.com . I’ve had enough of you for a while. it’s the number of calories in the food. it’s TOTAL CALORIES that matter. So don’t be afraid to eat. chocolate. The bigger problem with eating before bed is the types of calories you are eating.and we’ll get to that shortly. keep on burning calories.whatever it is. You just need to be eating the right foods . True.

this workout plan must have rest days in there as well. you can get into the gym. you won’t have to spend your entire life in the gym . The perfect workout usually follows the latest trends. particularly around the abdominal region. Searching For the Perfect Workout I agree that there are perfect principles but not perfect workouts. You see. You Need To Workout every Single Day While yes.VinceDelMonteFitness.com . Page 31 of 210 www. is going to promote the accumulation of body fat. changes every few months. Also. Every training workout has a lifespan to it and will expire as well. geNeTICS. any workout is like the food in your cupboards. In order to get the body that you are aiming for.com 2006. How could the program POSSIBLY be perfect if it is not individually customized? THe PrOBleM WITH THe PerFeCT WOrkOuT IS THAT IT IS WrITTeN BY AN AuTHOr IN THe ABSeNCe OF YOur ABIlITIeS.because. However. you do not need to ‘set up shop’ in the gym. and still see results. I would be lying to you if I told you that my program did not have an expiry date. when you start overworking your body. By providing your body with enough rest in between your workouts. you will release a large hormone called cortisol. Plus. you will keep it to a minimum.I know just as well as you do that there are not enough hours in the day. who really wants that anyway? You’ve got other priorities that you need to take care of . YOur Are BeTTer OFF lOOkINg FOr THe PerFeCT PrINCIPleS THAT WIll eNSure OPTIMAl reSulTS. By making your workouts most effective. as long as you are smart with how you train.. It’s not going to be come your new home away from home. You will not fully exploit the potential of my program in a © Vince Delmonte www.VinceDelMonteFitness. involves some miracle pill on the pages of hyped-up magazines and web sites. All rights reserved. This cortisol then. TrAININg Age. The training principles I will share in this book’s program can be applied for the rest of your life. get out. 11. AND gOAlS.No Nonsense Body Shaping Introduction Chapter 2 10. What do you do when it expires? You throw it out – it is no longer useful and has no more purpose. sticking with a workout plan will be vital to your success. Cortisol is THE ENEMY! We want to avoid that little beast as much as possible.

All rights reserved.VinceDelMonteFitness. 12. is they copy exactly what their friends have been doing. That’s what will make sure you continue to have success. Don’t worry. What Worked great For Your Best Friend Will Work For You One place where most women run into trouble. So don’t just copy what another woman has told you works for her. Some people do really well on a high-carbohydrate based diet. because you are the one who is going to have to live with it. Learn your own body instead. you have a ways to go before that point so keep reading! Stop looking for the perfect workout as if it’s locked up somewhere in a secret vault. TO PreveNT PlATeAuS. Your body is a brilliant organism and will adapt to anything you force on it. This means that the initial stimulus of any perfect program will wear off because your body will accommodate to it. Keep in mind that your body is unique and will need certain things in order to be successful. while others do better on a lower-carb approach. There is no program or author of a program that knows more about your body and personal circumstances better than you do. As you learn the basic principles of fitness in this book. you’ll come to understand what you need to be doing in order to see yourself.VinceDelMonteFitness. The trick is figuring out what will work for you.com . YOu MuST leArN HOW TO CYCle A FeW OF THe MOST FuNDAMeNTAl FITNeSS PrINCIPleS DISCuSSeD SHOrTlY.No Nonsense Body Shaping Introduction Chapter 2 period of less than six months. © Vince Delmonte www. Page 32 of 210 www.com 2006.

your body does not even want to keep the muscle that forms these curves on your body – it is metabolically very costly. Most training programs you have followed only work temporary or for short periods of time. and some will say 4 sets of 8. All rights reserved. as you read through this course you must trust me – completely let go and abandon any preconceived ideas you may have. Some authors will tell you three exercises per muscle group. each day you need to delete corrupt files that you have allowed to influence your way of thinking and replace them with new fresh files that will make your system perform more efficiently and powerfully! What you are going to learn in this e-book is absent from the majority of fitness magazines. In fact. If you are still struggling with some of the above myths I do not expect you to let go of your own way of thinking and crash your inner hard drive immediately. Don’t be surprised if you come across some content that causes you to drop your jaw or surprises you – I will explain the why to everything.com . gym conversations. No matter how popular a certain concept is.com 2006. Some say short rest. it might not be for you. I realize it will take courage and faith to go against what everyone else is doing.No Nonsense Body Shaping Introduction Chapter 3 Chapter 3: How To Build How To Develop Attractive Curves If you just arrived today from planet Mars and were not exposed to any of the above mythology. some will say 6 sets of 6. you would instantly have an unfair advantage over the rest of the cardiobunny women trying to build a body they deserve and can be proud of – a body that turn heads and captures attention everywhere. some say 5 days. However. some say train every 3 days. Your muscle is lazy and would prefer to sleep all day – not © Vince Delmonte www. So which is it? The method I will teach you is the most powerful way to reshape your muscle naturally and has been shown to work indefinitely until you reach your goal for an attractive figure with curves where they should be.VinceDelMonteFitness. Follow it as if you are really from another planet and have never read any popular fitness literature before. But REAL learning is DOING – not just talking or reading about it. Page 33 of 210 www.VinceDelMonteFitness. and personal training certifications.! I will put to rest all the confusion and explain the simplest yet most powerful system to insane results! You must earn your curves! It is not something given to you freely. To emphasize again. You will not really leArN this sys- tem until you have actually DONe IT. Filter out all the tips and secrets and techniques that did not get you anywhere. some say long rest.

Get this through your head .com . super sets.No Nonsense Body Shaping Introduction Chapter 3 grow. HOW DO YOu FOrCe YOur MuSCleS TO DO MOre WOrk? #1: THe sTress MusT Be sPecIFIc No-NoNseNse BoDYsHAPING PrINcIPle This is one of the foundational principles of muscle shaping. so if you apply a specific stress (the cause) there should be a specific adaptation (the effect). not strength. The word ‘specific’ rules out the importance of many erroneous training principles in magazines such as drop sets. pre-exhaust sets. descending sets and more. if you wish to reach your training objectives you must train specific to your goals. look that way as well.you must give your muscles a reason to grow. If you want to become really good at super sets and drop sets – do super sets and drop sets. Don’t ever forget that this is your goal not your body’s goal. If you want to become a really good runner – run. If you want to become a really good swimmer – swim. Basically. then you must overcome your body’s resistance and stubborn attitude to building muscle.VinceDelMonteFitness. Applied in fitness. But realize these training principles are not based on forcing your muscle to do more work. Walk into the cold and you will begin to shiver to keep warm. Again. which is the only way to force more muscle growth. These techniques will make you fail because of fatigue. Walk into the sun and your skin will darken to protect you from the sunlight. we are not talking about you growing massive muscle like the muscle-bound 20 year old pumping the plates in the gym. instinctive training. We’re talking about muscle that is going to help reshape your body.VinceDelMonteFitness. The principle of specificity is based on Newton’s law of physics – cause and effect. and areas you want to look curvy. and change the way the shape of your body looks. You © Vince Delmonte www. Hard to believe but think about it yourself. If you truly want to create a good looking figure. All rights reserved. And to make this practical. remember here. #2: THe sTress MusT Be ABove Your THresHolD No-NoNseNse BoDYsHAPING PrINcIPle The stress must be heavy enough to exceed the normal threshold of the muscles.com 2006. You are fighting against your body’s will to build and define muscle. So why must you give it a reason? Because your body is designed to adapt to stress. making areas you want to look thinner look that way. Walk into a hot room and your body will sweat to keep you cool. Page 34 of 210 www. force your muscles to do ‘more work’ and they will be forced to get bigger. this means that for every action there is a reaction.

All rights reserved. Forget those wimpy isolation exercises that target only part of the muscle. Page 35 of 210 www. Think of your muscles as being lazy . keep following conventional training programs that emphasize higher volumes of training. So if you want to stay looking fairly similar to how you do now. They would rather sleep anyway and not have to go to work and become more shapely. From this we discover that we must do exercises that are extremely demanding (yet avoiding injury) and involve the totality of the muscle. the muscle might change minimally but there will be NO sufficient reason for your muscle to change further because you are still within your natural threshold. They will only wake up in an extreme emergency and if it disrupts their sleep. You must lift the weight a proper number of times each set in order to cause the muscle to change and start looking the way you want. If this means the inactive muscle fibers make no effort or contribution to the lift – so be it. No-NoNseNse BoDYsHAPING PrINcIPle THe sTress MusT Be WITH THe correcT reP rANGe #4: This is the second part of the equation. Even if you are increasing reps and sets. training with weights at your 60-80% 1 Rep Max (RM) will not stimulate any changes in how your currently look. and structurally to this specific stress – but it will stop and end here.they always want to sleep. neurologically. #3: THe sTress MusT Be WITH HeAvY WeIGHTs No-NoNseNse BoDYsHAPING PrINcIPle Remember that your muscles do not want to work any harder than they have to.VinceDelMonteFitness.com . Lift too many and it will not be challenged enough.com 2006. Your muscles do not want to work any harder than have to and will only use the necessary amount of muscle fibers responsible to get the job done.No Nonsense Body Shaping Introduction Chapter 3 see. So how do we recruit and use every single muscle fiber without our own MRI machine? You lift really HEAVY WEIGHTS! Heavy weights call on every fiber of muscle that you have – by using all your muscle’s capacity. © Vince Delmonte www. Don’t get me wrong – you body will adapt muscularly. because they are not made for extraordinary results.VinceDelMonteFitness. Lift for too few reps and it will not change.

No Nonsense Body Shaping Introduction Chapter 3 The key is lifting right in the 8-12 rep range. This involves building lean muscle tissue.VinceDelMonteFitness.and as we already determined.go figure) instead of lifting heavy weights for muscle mass. toned figure. while burning calories will help you lose weight.com . we want to change your shape. © Vince Delmonte www. Page 36 of 210 www.VinceDelMonteFitness. resulting in a sexy. you must subject it to unaccustomed stress. let’s review it again. All rights reserved.com 2006. there is no unaccustomed stimulus and there is minimal muscle fiber recruitment. along with helping your body grow stronger. This is where you will get the most muscle definition happening. Training in these ranges only causes your muscles to laugh at you and go back to sleep because there is no damn good reason they need to change. while losing the fat that is covering them. your muscles will respond by getting stronger and changing the way they look to adapt and cope with the added stress. HIgH vOluMe WOrkOuTS WITH MulTIPle SeTS AND MulTIPle exerCISeS WIll ONlY AllOW YOu TO WOrk OuT AT A MODerATe INTeNSITY AND MODerATe WeIgHT. To get the muscle to grow and change. You want to stay strong for years to come! Lifting heavy weights in this rep range is what will do it . You have probably read a lot about lifting with slow-speed.and it helps you maintain better health in the future. Let me tell you straight out – lifting slow speed light weight for high reps is good for burning calories and that’s it . When your muscles are subjected to a sufficient degree of unusual discomfort and stress (not to the point of injury). there is no intensity.and you’ll look sexier to boot! #5: THe sTress MusT Be ProGressIve overloAD No-NoNseNse BoDYsHAPING PrINcIPle This is basically saying the stress must be above your threshold. but because it is the cornerstone of No-Nonsense Bodyshaping. You don’t want to become a woman who has trouble carrying in groceries by the time she hits 50 or 60. Strong women are sexy . quality repetitions (which usually happen to be light weights . quality light repetitions will do nothing for gaining muscle mass – there is no overload.

You might hear. Here is the contradiction – the author of a conventional muscle-building program tells you that you must train hard. All rights reserved.’ Your body is set up with a regulatory and sensory system that is a part of your body’s defense mechanism for survival. This approach is wrong. Training to muscular failure within a set is correct.” No it wasn’t – it was just long and dumb. this is when you see the light and discover why you may have not been getting significant using conventional bodyshaping programs. The conventional routine overload is too low and the stress is not progressive. No-NoNseNse BoDYsHAPING PrINcIPle THe sTress MusT Be INTeNse Let’s first define what intensity is NOT: #6: Intensity has nothing to do with duration.com 2006. your muscles operate out of ‘survival. Your muscles will only signal the need for more change if they are scared or frightened into preventing a previous nightmare (your previous training session). When you progressively overload your muscles they will be frightened of experiencing the same trauma and scared into growing stronger so they do not have to face the same nightmare again! Your muscle would prefer to sleep peacefully (homeostasis) all day long and not have to wake up and change to the demands placed upon it.VinceDelMonteFitness. This is why fitness magazine routines will always fail – the level of overload required contradicts the volume prescribed and the intensity is not reoccurring. Intensity has nothing to do with frequency. Furthermore.” No it wasn’t – it was just overkill and stupid! The problem with the term ‘intensity’ is that it is a subjective term and many fail © Vince Delmonte www. “I just trained 5 days straight. it was super intense. You see. “Wow. I just worked out for 2 hours and that was intense. Realize that I am referring to overall total body failure – staying in the gym for a reckless amount of time for the sake of hammering your body.VinceDelMonteFitness. and then prescribes a program that makes hard training impossible! Working out with a conventional program is not severe enough to threaten the survival of the muscles and body.com .there is much more research and real-world results to prove that maximum muscle building occurs when heavy weights and high repetitions are used.No Nonsense Body Shaping Introduction Chapter 3 While there is much research to say heavy weights and low reps is the only thing necessary for muscle shaping . the set must be taken to absolute muscular failure – nothing shy of this is acceptable. You might hear. Page 37 of 210 www. Interestingly.

or the ‘best system ever. “measured how?” By what standard of measure proves that Workout A is more intense then Workout B? I have to give credit to Arthur Jones and Mike Mentzer who first gave some real clarity to the term intensity . or dealing with some personal life-related stress your 100% effort will not trigger any new results because it was still below your last workout’s 100% effort (or threshold). BuT THe TruTH IS THAT STAYINg OuT OF THe gYM AND reCOverINg WIll PuT FAr MOre MuSCle ON YOu THAN ANY AMOuNT OF MONeY SPeNT ON SuPPleMeNTS AND A ‘TrAININg lIke THe PrOS’ WAY OF THINkINg.VinceDelMonteFitness. NeW muscle has to grow. they say you must exert “100% of momentary effort. However. All rights reserved. not objective. So the Jones/Mentzer definition of intensity is subjective.” This is a good start. lean muscle tissue. so poorly understood and ineffectively applied? Probably because there is no money to be made on the concept of sit on your ass and do nothing. First. You have probably seen workout ads claiming to be the ‘most killer routine ever.com 2006. THeY NeeD NuMBerS AND CAlCulATIONS – NOT FeelINgS.com . To make consistent RESULTS you need a better way to measure the intensity of each exercise. I’m guessing (since you bought this book) that your goal is to change the shape of your body – and that means building new. Seriously. e-book or fitness magazine that promotes ‘doing nothing’ and still offers results? THIS IS PrOBABlY THe TOugHeST CONCePT TO PrOgrAM INTO YOur BrAIN. how much money can be made in a DVD series. you have to give your body a reason to build new muscle (progres© Vince Delmonte www. if you exert 100% effort on a day that you are coming down with the flu. seminar. #7: You MusT recover FroM THe sTress No-NoNseNse BoDYsHAPING PrINcIPle When was the last time you saw a full-page advertisement on ‘Recovery?’ Why is this topic rarely talked about. CONTINuAl reSulTS NeeD OBjeCTIve DeFINITIONS.VinceDelMonteFitness. Basically. are coming off a night shift.’ or ‘the most intense system ever’. just partied the night before.yet their definition is very vague and can create a downward spiral if not fully understood. Read on – we are getting there. Page 38 of 210 www. You need a better way to ensure progressive overload and a better way to prevent overtraining.’ Now ask yourself.No Nonsense Body Shaping Introduction Chapter 3 to view its limitations.

So. Second. recovery is the missing link and any miscalculation will cause an immediate plateau or even muscle loss.No Nonsense Body Shaping Introduction Chapter 3 sive overload). #8: THe sTress MusT Be sHorT AND INFreQueNT No-NoNseNse BoDYsHAPING PrINcIPle There is an inverse relationship between volume and intensity. it is what will determine how you look. by applying these principles you are not going to grow pounds upon pounds of new muscle.com . I’d have you throw that scale right out . If camping out at the gym until you gained 2 pounds worked then you would not need to RECOVER! You don’t get progress in the gym – you create the POTENTIAL for progress assuming you recover – IF you eat and sleep optimally the next few days. the way to get your body to grow new muscle is to make it NeeD more muscle by training at a level of intensity above your previous threshold – you must surpass your previous limits. if you returned to the gym and repeated the identical workout again – it would not be as taxing and we know that this would not create the POTENTIAL to stimulate new muscle again. Compare a grueling training session to getting run over by a truck – your body is broken down and your energy resources are depleted. your training sessions must induce trauma and make your body extremely vulnerable because of the damage you have evoked. We are talking about adding a few pounds of muscle here. not that silly number on the scale. These are the times that progress actually occurs. This means that if the volume (number of sets) is high than the intensity is low and the higher the intensity © Vince Delmonte www.but I understand you may be reluctant to go that far. If you are not fully recovered by the time you head back to the gym don’t be surprised that you will have not seen any results occurring. your PRIMARY focus after an exhausting and damaging. So this explains how we will be able to create changes with each workout! The process is almost AUTOMATIC if we fully recover. In the process you will grow new muscle that change the way your body looks and feels for good! However. So.VinceDelMonteFitness. while stripping away a few pounds of fat.com 2006. you are around the same body weight.VinceDelMonteFitness. you have to give it time to build new muscle. for these changes to happen. when you are training at the limits of your true potential. All rights reserved. If I had my way. I assure you. don’t worry. Composition is key here ladies. muscle-stimulating workout is for your entire body (not just your muscles) to FullY recover. but have a whole new body composition. To conclude. But again. As we have discussed. So. Page 39 of 210 www.

add to the fact that many.VinceDelMonteFitness.com 2006. If you are spending way too much time in the gym. It is a universal law that states you can not train hard and long simultaneously. You must not commence your next workout until you are FULLY recovered. We have all been brainwashed into thinking that we must do 3-4 exercises per muscle group and three to four sets per exercise piling on over 20 sets per muscle. Metabolic training is based primarily. or you can simply refer neuromuscular work to strength and metabolic work to endurance/capacity.VinceDelMonteFitness. Both physical qualities can be trained connectedly in the same workout (doing heavy training and endurance training during the same workout) or else on opposite end of the spectrum (isolating one quality per training phase). this is what many fitness magazine preach.com . It is like telling your body to store fat because it needs the extra energy for those marathon-long gym sessions! Because science has not determined our recovery code this is a very individualized process but the principles are the same. Again I repeat – TrAININg TOO OFTeN WIll SABOTAge YOur SuCCeSS. on the work of the nerves and muscles. MANY women will throw in 6-10 hours of cardio training each week. which is absolutely lubricious and downright silly (don’t worry I have been there too). Page 40 of 210 www. you are only setting yourself up for exhaustion and lack of progress. Then. This is probably another one of the greatest fitness misconceptions that causes people to fail. but not exclusively.No Nonsense Body Shaping Introduction Chapter 3 of the workout the shorter the duration. The Two elements Of Training : Neuromuscular and Metabolic Training THe AIM OF TrAININg IS TO INCreASe THe AMOuNT OF PHYSICAl WOrk Physical work can be divided into neuromuscular and metabolic work. Please re-read the above few paragraphs a number of times. It is absolutely imperative that you understand and are prepared to execute this particular concept. © Vince Delmonte www. Not just your muscles but your entire system. immune and hormonal fatigue created on the body. Even split routines (like upper body on Monday and lower body on Wednesday) are unproductive because they neglect central nervous system. All rights reserved. and both muscle groups use the same energy reserve. but not exclusively. And you wonder why you aren’t making progress! RECOVER Neuromuscular training is based primarily. This type of program will not help you build an ounce of muscle and in fact will cause your body to store more fat to handle the abuse. many. on the supply of energy to the muscles. Ironically.

literally pack it in quickly and go home. · If it takes you longer to perform the workout. not progressing in one exercise out of five is a yellow flag. Explosive 1 . If you are using the same weight as the previous workout (this is okay) then you’d better be able to lift more reps.VinceDelMonteFitness. · The reps did not increase. Page 41 of 210 www. to try and increase the weight with each workout.40 seconds 45-60 minutes Fast-Twitch reps Sets rest Weight exercise Selection Speed of Movement Time under Tension length Of Workout Muscle Fibers used How Do I know if I Have recovered? The key to avoid over-training is determining your optimal training frequency and to closely monitor the progress you make from workout to workout. Be aware of any signs of slow or arrested development. Building more muscle is about progressive overload.70 seconds 30-45 minutes Slow-Twitch and Fast Twitch Neuromuscular Training aka Crash Sets 1-5 5-15 90-120+ sec 90-100% Max Compound Faster.com 2006.No Nonsense Body Shaping Introduction Chapter 3 Here is small chart to distinguish the characteristics between neural and metabolic training: Metabolic Training aka giant Sets 10-30 10-25 30-60 sec 60-80% Max Isolated.com . So even if you do the same number of reps and the same amount of weight but you © Vince Delmonte www. Compound Slower Controlled 40 . If you begin your workout and realize that you are not going to be able to lift more weight. Intensity is a function of time.and means you need time off. Here are 3 RULES to follow to monitor over-training: · The weight did not increase. and not progressing in more than two exercises is a red flag . Body weight. Progress is driven by intensity of muscular output.VinceDelMonteFitness. All rights reserved. You have not recovered yet.

VinceDelMonteFitness. Some might say. Lower intensity can not build and shape new muscle. They might have had poor nutrition.. The majority of people will agree they made their best progress within the first few months and even first few years of training. I can personally attest to this myself. “You are reaching your maximum genetic potential.. This is not good and means you did not recover.No Nonsense Body Shaping Introduction Chapter 3 achieved it in a shorter period of time then your intensity has increased. your body becomes less responsive to your workout intensity and your progress slows. you will calculate the overall poundage lifted in your one-set. All rights reserved. Page 42 of 210 www.VinceDelMonteFitness. #8: THe sTress MusT AcHIeve THe MAXIMAl resulT WITH THe MINIMAl AMouNT oF WorK (ADvANceD) No-NoNseNse BoDYsHAPING PrINcIPle After a few years of training. Why? In the beginning – everything works! Don’t get me wrong. Looks like your overall intensity was lower. This will be explained in greater detail later but for now let’s use this simple example: If you lift 8 reps of 40 pounds (8 reps x 40 lbs = 320 lbs) your overall poundage would be 320 pounds. I have not continued make dramatic transformations to my body every 6 months.com . ask them what contributed to their initial results. HOW TO MeASure INTeNSITY Here is the simplest tool to measure intensity. Instead of simply tracking your weights and reps from workout to workout. They might have used sloppy lifting techniques. Let’s see what happens: 5 reps x 45 lbs = 225 lbs. Think about the majority of people you know who have had dramatic body transformations. Next time you see them. Remember we discussed the major pitfall of intensity is that it’s subjective and relies on feeling – not the most effective gage for increasing the lean muscle in your body. So next workout when you wish to compare your overall poundage you can do the same calculation. Don’t fret – we have simply discovered that your previous training frequency was not optimal and we will add one extra day to the recovery cycle. If it takes longer.com 2006. But they still got results. And the reverse also holds true. all out special set. I am confident to say that at least 8 out of 10 will give you a blank stare because they don’t have a clue! They simply trained and got results. Let’s say you did 5 reps at 45 lbs. then you have not fully recovered and this will delay the recovery process because you are in the hole deeper. They might have even over trained. correct? Many trainees who have been training greater then 4 years can confess to this. there are certainly methods © Vince Delmonte www.” Pretty obvious statement.

However. For every set you perform over and above your ONE.com . You could even say. The question is. Muscle growth will result from sparking your muscles into getting stronger and more shapely by going ALL-OUT on this last set of every exercise – it may result in one extra pound or one extra rep but this ONe All-OuT SeT Per © Vince Delmonte www.” Any other set beyond that ONE. if you are truly going ‘all-out’ then you would have fully exhausted that muscle and would have recruited the maximal amount of muscle fibers necessary for that particular muscle (after your all-out set). All rights reserved. the reality is that any new stimulus.VinceDelMonteFitness. There is no need to stress the muscle once you have ‘sparked’ it into CHANGE with this last ‘all-out set. It emphasizes the principle of INTeNSITY at it’s fullest. It will only be used in the Advanced 29-Week Max-Power program: THe PrOCeSS lOOkS lIke THIS SO FAr: STIMulATe – reST – See reSulTS – rePeAT. This is the reason you came to workout today. Thus your workouts must be very short and infrequent for positive changes to occur. one set for back etc. Consider this “one. One set for legs. but since we know the only way to stimulate muscle is to weight train we must begin with a minimum of one set – one set per exercise per body part. Any other sets beyond or before the set that you perform with the greatest amount of weight and the most amount of reps will do nothing more to build muscle! remember. ALL-OUT SET is just a waste of your precious energy. Ideally it wouldn’t take any sets to build muscle. The concept I want you to grasp is simple: Any additional sets will deplete your finite energy reserves.com 2006. “The ONlY SeT in your workout that will FOrCe your muscles to start showing results is the SeT in which you perform the HIgHeST amount of weight and greatest number of reps.No Nonsense Body Shaping Introduction Chapter 3 more effective than others – that is why you are reading this book. Page 43 of 210 www. “How long?” This final no nonsense bodyshaping principle is specifically designed for advanced trainees who are reaching their maximal genetic potential. applied with the above growth principles will work for a certain period of time. you are eating into your recovery ability. ALL-OUT SET. It’s the set that you record a new personal best. It’s the set that you empty the tank on. The best-set sequence would be one set per body part.” You are striving for the absolute minimum amount of stress to achieve the maximal result.VinceDelMonteFitness. To outperform last weeks “all-out set” and out do your previous performance for that particular exercise. all-out” set your last set of each set. This is the most important set of the workout.

full-out. set to get you seeing progress and on the road to obtaining the body you are going for. Anything requiring you to lift less weight or less reps than your current threshold and involves less muscle fibers activated than possible – violates every fundamental fitness © Vince Delmonte www. the take home message is that it’s only the last set of each exercise that makes the greatest impact on your physique. Page 44 of 210 www. extremely tough. Now. I know you are saying. however. Your body does not even give a second thought to rebuilding torn muscle tissue and then super compensating UNTIL its basic energy reserves are replenished. your not going to be doing literally just one set.VinceDelMonteFitness. THIS IS lIke ONe STeP FOrWArD – TWO STePS BACk! Bottom line: Once you apply high intensity stress on the muscle stop performing any more sets or workouts.com 2006. How the heck can you truly go ‘all-out’ with that kind of volume? You can’t. It takes one attempt to spark change from starting in your body. with this training principle.any additional set beyond this special set will be a waste of time and energy. All rights reserved. I’m dead serious . All it takes is one.com . Wouldn’t you rather be away from the gym doing something else anyway? I’m sure you have plenty of obligations that are calling out your name to be finished. ‘how could one set possibly be enough to provide a good workout?’ Don’t worry.VinceDelMonteFitness. you all of a sudden will have an extra hour or so in the day.No Nonsense Body Shaping Introduction Chapter 3 exerCISe Per BODY PArT IS All THAT IS requIreD TO MAke CONSISTeNT TrANSFOrMATIONS FrOM Week TO Week! Your body has no reason to change unless you give it a good solid reason to. If you continue to do more sets and more workouts before your energy reserves are replenished then all the fuel that you have been taking in that should have gone to building new muscle will be directed to simply replenishing the whole recovery system of the body. air and water to keep the brain and body functioning. Training hard and training long cancel each other out. So let me make this perfectly clear – our goal is to use the fewest sets possible and the fewest number of exercises per muscle group – this will lead to the maximal results with the least amount of work. Don’t underestimate the power of the one set that involves the maximal amount of weight with the greatest amount of reps that will involve the greatest amount of muscle fibers. it has no interest whatsoever and would rather maintain homeostasis. It is more concerned with other functions in your body such as gathering energy from food. Unfortunately most women are into doing circuit training that has them doing set after set after set. Adding more sets or more workouts prior to a complete recovery is detrimental to your body shaping process.

VinceDelMonteFitness. More to come on that later. © Vince Delmonte www. Page 45 of 210 www. if you want to look like everyone else – train like everyone else. sleep and rest up until your next session where we will gradually and consistently exploit this process. you are stronger and more capable than you think.com . many women would at this point. the 29 – week beginner-intermediate training program will still require you to go absolutely all-out on the last set of every exercise. eat. The 29 – week training program incorporates an advanced training technique that is literally created around only ‘one. but trust me. Training with a conventional training program and adding more sets and reps will counteract this principle. • The stress must be INFREQUENT – this is an individual difference that can be hindered or accelerated based on your choice of recovery techniques. Exploit the recovery techniques in the next chapter and you will be able to train every 3 days but this is not set in stone – you might need more and very rarely less.’ I call them Crash Sets. However. Remember. along with your old body shape.No Nonsense Body Shaping Introduction Chapter 3 principle in existence and will lead you right back to your old way of training. All rights reserved. all-out set. The stress must be am extreme abnormality that far exceeds the normal carry capacity of the local muscle. It is my job to prove this to you. all-out special set. TO SuMMArIze: • The stress must be SPECIFIC – the only way muscles will change is if you upset their state of normalization (remember your muscles would prefer sleep all day – the last thing they are thinking about is changing the way they look). • The stress must be PROGRESSIVE – each trip to the gym must bring increases in strength. Conventional programs do not focus on gaining more strength and gaining strength in a critical component of the process of changing how you look. After you perform this one. If your subconscious tries to trick you into thinking that spending hours in the gym and repeating set after set is the right way then take a second look at these people and see that they do not look any different whatsoever.VinceDelMonteFitness.com 2006. The two are directly related. it is time to go home. and thus change the way they look). and the stronger you become the better shape your body is going to take on – this is a universal law. And please don’t start getting scared. • The stress must be HEAVY – the threat of the weight must recruit every single muscle fiber. The body will deal with this emergency through hypertrophy (the cells that make your muscle increase in number.

© Vince Delmonte www.com 2006. I have made it crystal clear that you will ONLY need ONE. which is a poor way of gauging your progress.VinceDelMonteFitness.VinceDelMonteFitness. ALL-OUT. Completing the entire workout in a shorter duration is a definite sign of greater intensity. Page 46 of 210 www. All rights reserved. The only way to train with maximum intensity is to avoid long. • The stress must be SHORT – remember that intensity and volume are inversely related. You can not have the best of both worlds. moderately intense training sessions like the plague – these will just drain your energy reserves like a hole in a cup of water. After this one SPECIAL set you move on to the next muscle group. I also suggest that you time the length of your workout.com . EXTREMELY DIFFICULT SET PER EXERCISE PER BODY PART.No Nonsense Body Shaping Introduction Chapter 3 • The stress must be INTENSE – I have given you a tool to measure intensity so you will no longer be guessing and using your instincts. NO-NONSENSE.

com 2006. Page 47 of 210 www. In a 12-week program. ANYTHINg DONe AT A lOWer INTeNSITY CAN Be DONe AT A MOre FrequeNT SCHeDule.com . This can be expressed in days or hours between each workout. the more beneficial the recovery weeks will be. Time The most underestimated and most important factor of recovery is time. you must allow time recovery between training cycles. Next.VinceDelMonteFitness. I have two forms of recovery: Half week recovery and full week of recovery: This means absolutely nothing but perhaps very light aerobic work and relaxation techniques during these recovery weeks. injury and plateaus . YOur TrAININg FrequeNCY SHOulD Be gOverNeD BY THe INTeNSITY AND vOluMe OF YOur WOrkOuTS. Ignoring or not taking these guidelines seriously will lead to over-training. All rights reserved. I recommend taking one full week off every 12 weeks no matter what your level of conditioning. I believe the average trainee (trained less than 4 years) should never go beyond 6-9 weeks of uninterrupted training. The goal is to recover as quickly as possible to commence your next session.No Nonsense Body Shaping Introduction Chapter 4 Chapter 4: Advanced recovery Methods -How To Accelerate recovery From Training 1. immune system and hormonal system. I would even suggest ½-week recovery weeks every 3 weeks. ANYTHINg DONe AT A HIgHer level OF INTeNSITY requIreS lONger TIMe BeTWeeN WOrkOuTS. And there is no exception for the advanced trainee (greater than 4 years) to train longer than 12 weeks uninterrupted. Yes.VinceDelMonteFitness. nervous system.guaranteed. The key is to determine the optimal amount of time required to fully recover taking into consideration the muscles trained. The higher the intensity of training. Time recovery can also be applied to periods of training cycles. geNerAllY. © Vince Delmonte www. You might be surprised by how much benefit your body receives by taking strategic recovery periods. that means every 3 and ½ weeks you take the last 4 days off before you commence the next 3-week block.

then nutrition becomes even more vital. Just so that I don’t leave you hanging. 3. however this is a very individualistic measure and as few as 6 hours can be adequate for some.com . Nutrition I think that a considerable amount of people do not have a clue of what to eat.No Nonsense Body Shaping Introduction Chapter 4 2. But how much sleep is enough to accelerate recovery and optimize body changes? And how are you supposed to get the optimal 8 hours of sleep on top of late nights. I do not recommend the use of any unnatural supplements for the first 4 weeks of training. Without an ideal nutrition plan. If you are taking your training program seriously then I would suggest the optimal 8 hours. BeCAuSe THIS TOPIC IS SO CrITICAl I HAve gIveN IT A CHAPTer OF ITS OWN. Page 48 of 210 www. as I believe it requires a chapter of its own. Supplements Are supplements necessary? It depends on the type and what your mind set is when you use them.VinceDelMonteFitness. Average out the number of hours your body sleeps until it wakes up naturally. Average out the three days and this is the optimal number of hours you should strive for each night. eating 90% whole foods. taking care of the kids . Nutrition is extremely important with recovery because it provides us the raw materials for recuperation and recovery.V. I have created a simple test that will allow you to determine the minimum amount of sleep required to optimize the results you see. two on the weekday and one weekend. your efforts in the gym will be in vain. I believe supplements are ideal if they are pre-planned for specific training phases and prioritized around specific training goals. Again. T. working long hours. If you want to lose fat too. All rights reserved.com 2006. optimizing your recovery and getting plenty of sleep. I want you become a believer of achieving superior results by training smart. Sleep without an alarm clock for three days. 4. Sleep A part of the critical code for muscle growth is sleep.if you have them. © Vince Delmonte www. this topic will be discussed in further detail.VinceDelMonteFitness. Also. and cramming the rest of our silly lives into the short 24 hours we have? I will not lecture you on time management – the lesson here is to follow Nike’s motto and JUST DO IT! So how does sleep relate to the phenomenon of building big muscles? The number one reason getting enough sleep is so important is because growth Hormone rises during sleep and begins to rise 30-45 minutes after falling asleep.

No Nonsense Body Shaping Introduction Chapter 4 AlSO.VinceDelMonteFitness. Again. Not only will stress take days away from your life but it will hinder your recovery between muscle-gaining sessions! How seriously do you take the following stress-related inducers into your training: · relationships · finances · studies · travel · job environment · social environment I guarantee that if you take an inventory of your life you will discover times in your training history when you have not adjusted your training program because one of these factors contributed to increased stress. THere IS A THeOrY THAT everY HOur OF SleeP YOu geT BeFOre MIDNIgHT IS equIvAleNT TO 2 HOurS OF SleeP. Page 49 of 210 www. I personally feel tremendously better going to bed earlier and waking up earlier. Stress Management Even Jesus Christ challenged his followers by asking them. Sleep is the best opportunity to let your muscles rest.VinceDelMonteFitness. so if we are deprived of this hormone you will be more prone to eat carbohydrates even though you actually had enough food. Remember that your muscles recover when you rest – this is the time between weight training sessions. “Who of you by worrying can add a single hour to his life?” (Matthew 6:27).com . Leptin is a hormone that tells our body to feel full. This almost guarantees a higher quality of sleep. Take advantage of power naps. © Vince Delmonte www. Naps are extremely beneficial if you did not sleep well the night before. SLEEP 5. All rights reserved. your body releases the hormone leptin. If your sleep quality is poor try to supplement with ZMA (Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6). try it out and see for yourself. It is said that a 20-minute nap in the middle of the day is the equivalent of a 2-hour sleep.HAS THe POWer TO OverrIDe Our BODY’S NATurAl DeFeNSe MeCHANISMS AgAINST SICkNeSS. Too be honest.com 2006. STreSS – gOOD AND BAD . There is other research that shows that when you are deprived of sleep. SO IF YOu gO TO BeD AT 10PM AND WAke uP 6 AM – YOu WIll Feel AS IF YOu HAve juST SlePT 10 HOurS (AND NOT THe ACTuAl 8 HOurS) I would say try this one out for yourself and see. Also drinking warm milk activates a chemical from the heat to make you feel more soporific. This can quickly lead to fat gain for the sleep deprived.

Page 50 of 210 www. while you are resting. you do not change the way your body looks during the workout but rather. All rights reserved.VinceDelMonteFitness. decrease the frequency of your training or increase your nutrient intake. Ideally. And remember. Stress releases catabolic hormones that do not support an environment for muscle growth and fat loss. Stress sparks rheumatoid arthritis and other degenerative diseases. More specifically. If you approach a training session when your stress levels are high then you MUST reduce the duration of your workout. Stress will create depression and age the brain as well.com .VinceDelMonteFitness. reduce the volume of the workout. heart disease and obesity. you should double your vitamin/mineral and antioxidant intake to combat the build-up of free radicals which leads to a catabolic environment when stressed.No Nonsense Body Shaping Introduction Chapter 4 It drives the production of inflammatory hormones that result in diseases such as diabetes. eliminate the specific stress all together! © Vince Delmonte www.com 2006.

COCkTAIl #1: INSulIN STRESS PrOlONgeD HIgH BlOOD SugAr levelS reSulT IN INFlAMMATION IN THe BODY. Insulin comes to the rescue and returns your blood sugar levels back to normal. Some hormones burn fat while others store it! We need to appreciate the influence of these hormones so we can manipulate our results by maximizing the amount of muscle building and fat loss hormones and minimizing the production of muscle wasting and fat storing hormones. This release of glucose causes your blood sugar levels to rise above normal levels. Body adaptations are partly dependent on hormonal levels. It is critical to understand how to manipulate these hormones to maximize muscle growth. proteins or fat.com 2006.com . Insulin is released by the pancreas and can be either your best friend or worse nightmare. Once they reach the blood they travel to specific receptor sites on cells. We will discuss the importance of the most popular anabolic and catabolic hormones in the body because they contribute a significant role to causing changes to take place in your body.VinceDelMonteFitness. fat loss and overall health. Page 51 of 210 www. Hormones are basically chemical messengers secreted by the endocrine system. Sexy Figure Hormones are triggered in your body by practically everything you do in your everyday life. Hormonal levels control our body’s actions. The job of insulin is to lower blood sugar levels when they get too high. Insulin lowers blood sugar levels by shuttling the glucose into muscle and liver cells. All rights reserved. When you eat any sort of carbs. Insulin will also carry amino acids into the muscles promoting protein synthesis (muscle © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 5 Chapter 5: Maximizing Hormonal responses For ramping up Your Metabolism and getting A lean. I will not provide a physiology or endocrine lesson on these hormones because the science is quite heavy and might make the gray matter in your brain sizzle a little! Instead I will keep it very simple: grOWTH AND MAxIMAl FAT lOSS Some hormones build muscle while others breakdown muscle. most of that food is broken down into its simplest form – glucose (sugar) and released into your bloodstream. It is good when it promotes creating new lean muscle tissue and it is bad when it promotes fat storage.VinceDelMonteFitness.

the body will not convert much (if any) of the protein into glucose.100g of ingested carbs is equal to 100g of glucose entering the bloodstream. You can control insulin levels by what you eat.com . and the body thus has to start using protein for energy. Remember. So insulin can also stimulate the storage of fat. building) As you can see. ·Protein: Protein causes a smaller insulin release than carbohydrates. ·Fats: Only 10% of fat will appear in the bloodstream as glucose. Your liver will convert the amino acids from protein into glucose. Fat has almost no blood sugar increasing affect. carbs cause the largest insulin response because they are converted directly into sugar by the body . Different foods can cause higher insulin release than others: ·Carbs: When eaten alone. Your liver converts the glycerol into glucose. And if you want to grow like a skyscraper. Page 52 of 210 www.VinceDelMonteFitness. Remember. All rights reserved. What times in the day are your muscle and liver storage sites depleted and at their lowest levels? © Vince Delmonte www. once your liver and muscle storage capacity is full – the excess food must get stored somewhere and we have discussed the next storage site is your fat cells. There are really only a few hours in the day where you can eat a ton of food and create an extremely powerful anabolic environment – even with the presence of high insulin levels. This sudden surge of glucose into the bloodstream causes a huge rise in blood sugar levels. So. then consistently keep your insulin levels low (the exception to this rule is during the Energy and Anabolic Phases. your muscles and liver have a limited storage capacity . consistently keep your insulin levels as high as possible (this will consequently lead to a short life span). insulin is a double-edged sword and you must learn to control your insulin levels to maximize the benefits of creating new muscle tissue and to minimize the affect of fat storage. it is broken down into glycerol and free fatty acid chains (FFA). or in the case of when you are not consuming enough carbohydrates to supply working energy. which we will discuss shortly). Once your muscle warehouse and liver warehouse are full insulin has to carry the remaining glucose somewhere else – unfortunately the next available ‘warehouse’ is your fat cells.No Nonsense Body Shaping Introduction Chapter 5 and inhibiting protein breakdown (muscle loss).similar to a warehouse. It will only start doing this however. Only 58% of dietary protein will appear in the bloodstream as glucose. if you want to see how fat you can get. when you begin consuming more protein than your body needs to fulfill the functions that are associated with protein. If adequate carbs are consumed with the protein. which will cause a massive release of insulin.VinceDelMonteFitness. When fat is digested.com 2006. It would rather use those amino acids for other purposes when adequate glucose is available.

Glucagon – released from the pancreas . Insulin levels must be raised at specific times to promote enhanced growth and IGF-1 production.No Nonsense Body Shaping Introduction Chapter 5 At breakfast and during and after your workout (cardio or weights)! These are the three main times in the day where your body will take full advantage of the anabolic effects of high insulin with little chance of fat storage. I will repeat. after a hard workout of 45-60 minutes gH levels will be very high.com 2006. © Vince Delmonte www. GH levels must be high and insulin levels must be high simultaneously. GH (growth hormone) levels. If your goal is to maintain low body fat levels year round it is critical to maintain moderate levels to prevent fat storage. Many believe that it is the key factor in the development of new muscle tissue. Insulin’s job is to lower high blood sugar levels and glucagon raises low blood sugar levels.comes to the rescue when your blood sugar levels are low.VinceDelMonteFitness. el- evated glucagon levels are important because it causes the burning of stored fat for fuel. If you then eat a high carb/high protein meal. It then begins to help release stored fat into the bloodstream also to be used for energy. whereas glucagon promotes muscle breakdown and fat burning. For very low blood sugar levels (not eating for 4-5 hours). which will cause the release of IgF-1. If blood sugar levels are too low (if you have not eaten for more than 3-4 hours) it mobilizes stored glycogen from the liver and releases glucose for energy.com . This is the tricky part because when insulin levels are high.VinceDelMonteFitness. to stimulate the production if IGF-1. You will learn about workout nutrition and how to optimize these critical windows for muscle growth. glucagon can be your best friend or your worse nightmare. In the nutrition chapter we will discuss the topic of nutrient timing in more detail. This is another reason why insulin levels must be consistently controlled. Like insulin. Insulin promotes muscle building and fat storage. All rights reserved. For example. It is released from the liver during times of high insulin and high. Page 53 of 210 www. COCkTAIl #2: gluCAgON Glucagon is a hormone that has the opposite task of insulin. you will cause a rise in insulin levels. COCkTAIl #3: IgF-1 Insulin-Like Growth Factor 1 (IGF-1) causes increased protein synthesis and tissue growth. GH is normally suppressed. During fat loss diets. it also plays a part in the breakdown of muscle tissue for fuel.

Low protein also causes a decrease in IGF-1 levels. muscle tissue . Stress is relative to the perspective of the person experiencing the stress. Learning how to deal with daily stress and challenges will separate the fat from the toned. · Severe caloric restriction has been shown to increase cortisol levels. Cortisol converts amino acids to carbohydrates and prevents protein synthesis. it is imperative that you make all possible efforts to limit cortisol levels. Women have much lower levels of testosterone than men do.com 2006. you still do have some testosterone. Since you in particularly are limited to the amount you can naturally increase your testosterone levels. Low insulin and low IGF-1 levels are the primary reasons it is difficult to gain muscle on low-carb diets. mental and physical stress. This is why dieting to the extreme.VinceDelMonteFitness. © Vince Delmonte www. By changing your perspective you can lower stress levels. Learn how to keep your problems in perspective and how to treat stressful times with relaxation methods.com . Testosterone is an anabolic hormone and a catalyst for many reactions in your body responsible for muscle growth.No Nonsense Body Shaping Introduction Chapter 5 IGF-1 is not released during times of low insulin levels. It is involved in the breakdown of muscle for fuel and promotes fat storage. where your calories are restricted for longer than 3-5 days. Page 54 of 210 www. Cortisol is necessary for joint and tendon health but levels must be controlled to maximize natural testosterone production. result in an increase of cortisol. The following tips may point to problems you have experienced in the past or why you have not progressed in years: · Decrease levels of personal.tissue that will CHANGE THE WAY YOUR BODY LOOKS! Cortisol is a catabolic hormone that is actually responsible for breaking down muscle tissue. Stressing yourself out has shown to increase cortisol levels and promote fat accumulation. All rights reserved. To understand cortisol you can relate it to the exact opposite of testosterone for muscle development. This is the main reason for muscle tissue loss during periods of dieting.VinceDelMonteFitness. Cortisol also increases insulin resistance and inhibits thyroid function. As such. COCkTAIl #4: COrTISOl Cortisol is the most catabolic hormone in your body and is released from the adrenal cortex in time of mental and physical stress. and this is why they will never be able to develop as much muscle mass as a male could. and it will play a key role in allowing you to build small amounts of lean.

from the B vitamins. weakness and depression. All rights reserved. you will never match that of a male . Trying to keep up with what you did when you were 20 is not going to be conducive to promoting a healthy figure. This is why as you grow older. This is why it is easier for men to build large amounts of muscle. further making it appealing to the female crowd. · Cortisol levels have been shown to increase with age. Don’t worry. long periods of training without recovery weeks can dump a ton of cortisol into the body. considered to be the ‘big daddy. increased body fat. like a vegetarian diet. Page 55 of 210 www. Its primary job is muscle growth. Training more than two days in a row. Testosterone causes muscle growth by directly stimulating protein synthesis. When testosterone levels get extremely low. be scared of trying to increase your testosterone ever so slightly. as stated above.com 2006. You will also produce testosterone in your adrenal gland.VinceDelMonteFitness.VinceDelMonteFitness. TeSTOSTerONe levelS CAN Be CONTrOlleD BY THe rATIOS OF FOOD IN THe DIeT AND exerCISe. It also helps to burn. Also. · Get at least 8-9 hours of rest a night. · High volume workouts with short rest periods and training too frequently will elevate cortisol levels. There is about 100mg of cholesterol in 3 oz of red meat. you need to monitor how much volume you are doing even more. bone mass loss. to suppress cortisol levels.but. Add a high quality multivitamin and antioxidant supplement.No Nonsense Body Shaping Introduction Chapter 5 · A diet lacking essential micronutrients and macro nutrients may increase cortisol levels. but in much smaller quantities than men do.com . vitamin C. Do not however. by enhancing the very little natural testosterone you do release. zinc and manganese. during stressful times. COCkTAIl #5: TeSTOSTerONe Probably the most well known hormone. especially if you are a hard gainer. increases cortisol levels dramatically. FOrTuNATelY. Your body needs ample rest or cortisol levels will elevate. Diets low in fats or products that contain fat. perhaps even double or triple the dosage. © Vince Delmonte www. The fat provides cholesterol. you can help increase the beneficial changes that will help you get the body you want. produce much lower testosterone levels than a meat or fish-rich diet. TO SOMe Degree. a high-fat intake is necessary to stimulate maximum testosterone production. In order to support optimal testosterone levels one’s diet must be balanced and consist of ample amounts of vitamins and minerals specifically.’ can is actually beneficial for women as well. you can start suffering from muscle loss. When trying to increase the amount of lean muscle tissue on your body. which is needed for testosterone synthesis.

To summarize.com . and depression. equals more saturated fat and cholesterol as well. equals more animal fats. losing streaks. and ‘dry spells. T levels will fluctuate throughout the day. and even one night on the town can cause T levels to plummet.VinceDelMonteFitness.’ © Vince Delmonte www.com 2006. T levels stay low for a day or two before rising again. and even when you are ‘getting it on’ regularly. Page 56 of 210 www. · Sex. All rights reserved. And it is predictable that T levels will be low during winter. · Higher volume activities (greater than 8 hours a week) result in lower T levels. How to naturally increase Testosterone levels (and other interesting tips): · Runners and power lifters show lower levels of testosterone than those lifting weights in the manner we’ll describe do.No Nonsense Body Shaping Introduction Chapter 5 Heavy resistance training (80-95% effort) and short rest intervals also stimulate the production of higher than normal testosterone levels. cholesterol. higher fat intake periods. and codeine will decrease T levels. · Increasing polyunsaturated fat and decreasing saturated fat will decrease T levels. week. · The higher your stress level the lower your T levels. · Diets high in protein. masturbation. and year. fat .will in crease T levels.VinceDelMonteFitness. · Painkillers such as aspirin. · Don’t plan a growth cycle when you know your mental and emotional circumstance will prevent your best gains. and are predictable to being the highest around summer. therefore. winning streaks. low carb diets. drug and alcohol binges. · Higher protein typically.including saturated fat . · Intense training causes a periodic increase in T levels but then drop. stress. marijuana. · Alcohol decreases T level. · T levels decrease with restricted diets but are restored within 48 hours after refeeding. and erotic stimuli will cause an increase in T levels.

It also promotes fat burning by moving stored fat into the bloodstream to be used as fuel. How to naturally increase gH levels (and other interesting tips): · Eat low glycemic carbohydrates to keep blood sugars low. dieting. Page 57 of 210 www. which can help store fat. GH appears to affect every organ in the body. Large amounts of GH are released during the first 30-70 minutes of sleep. While performing your sets. It is released in response to low blood sugar levels caused by fasting. has been shown to support protein synthesis. exercise or sleep. especially before exercise and sleep. · Wear warm clothing. production begins to decline rapidly after age 31. © Vince Delmonte www. so high gH levels will protect against muscle loss. So. keep tension as high as possible on muscles without rest to optimize GH levels. Carbohydrates produce insulin. It works with testosterone to create lean muscle mass.No Nonsense Body Shaping Introduction Chapter 5 COCkTAIl #6: grOWTH HOrMONe (gH) Growth hormone promotes muscle building and fat loss. and enhance immune cell function. your body produces about 500 micrograms per day. During that time.com 2006. Under normal circumstances. it promotes growth by increasing protein synthesis.VinceDelMonteFitness. at age 40 you are producing 200 mcg. gH helps to regenerate/strengthen our bones and connective tissue crucial to support increased muscle size and strength. Once released. production is highest during adolescence and peaks around age 20.VinceDelMonteFitness. This is its primary function. and causing the release of IGF-1. All rights reserved. GH reduces the amount of glucose and protein that is used for fuel. · High intensity weight training increases GH levels. · Go to bed on an empty stomach (no heavy carbs). · Get a good night’s sleep on a regular basis. increased amino acid uptake. It typically declines about 24% per decade. WOMeN HAve HIgHer gH levelS DurINg exerCISe AND AT reST THAN MeN DO. Because of this fat mobilizing effect.com . and at age 80 you will produce only 25 mcg per day. stimulate cartilage growth. a positive nitrogen balance. Produced in the anterior pituitary gland. lipolysis (fat breakdown).

Excessive fructose intake can block activity of GH and stop the burning of fat for fuel. · Take naps. Intense weight training with heavy weight and little rest between sets has been shown to increase levels of epinephrine and norepinephrine. COCkTAIl #8: THYrOID HOrMONeS One final hormone that I would like to address is called T3 (triiodothyronine). Page 58 of 210 www. Glutamine and Creatine. create a greater release of GH. © Vince Delmonte www. Your thyroid actually produces two hormones. lunges.com . · Avoid doing the same exercise every time you go into the gym. COCkTAIl #7: CATeCHOlAMINeS The catecholamines are a group of 3 hormones secreted by the adrenal glands.VinceDelMonteFitness.com 2006. but T3 has the greatest influence on your metabolism.No Nonsense Body Shaping Introduction Chapter 5 · Supplement with higher levels of protein. epinephrine. These utilize more muscle fibres and therefore. They are important for strength and power because these hormones act to produce force production and contraction on muscle fibers. · Train using compounds lifts such as squats. may in crease GH levels regardless of age. deadlifts. five days per week.. When you get nervous or get that adrenaline rush.VinceDelMonteFitness. · Use the sauna 20 minutes a day. and rows. military press. · Eat a balanced diet. Carbs/protein/fat. All rights reserved. · Reduce your intake of fructose. This hormone is produced by your thyroid and controls your overall metabolism. Use 500 mg of ornithine and 500 mg of arginine twice per day (before exercise and sleep). · Eat 5-7 times a day. L-ornithine is not very practical because pharmaceutical grade is very expensive. bench press. you are experiencing release from these three hormones. norepinephrine and dopamine. · Use certain aminos throughout the day. YOur MeTABOlISM IS THe rATe AT WHICH YOur BODY BurNS CAlOrIeS. T3 and T4 (thyroxine). L-ornithine and L-arginine.

Since T3 also helps regulate protein synthesis. During long-term. stress. low levels mean no new muscle is being built. Low T3 levels means very little fat is being burned. preserve muscle mass and maintain body fat levels. It does this to help conserve calories. In times of famine (or low calorie dieting).VinceDelMonteFitness. Page 59 of 210 www. exerCISe AND INCreASeD PrOTeIN INTAke WIll AlSO HelP IN keePINg YOur MeTABOlISM elevATeD. Your thyroid regulates T3 production based on many things.com . Their metabolisms are very high so they burn a large amount of calories. If you decrease your calories too drastically. How much you eat plays a very large part in T3 levels. This is why skinny hard gainers typically have low body fat levels and difficulty gaining muscle. overtraining. Your body also begins to lower noradrenaline production by almost 50%. including health. All rights reserved. Eating a consistently large amount of calories will keep T3 levels fairly high.com 2006. Decreased T3 production slows your metabolism so that you burn fewer calories (fat and muscle). your T3 levels can drop by as much as 30%. your body will reduce T3 production to slow your metabolism. low calorie diets.No Nonsense Body Shaping Introduction Chapter 5 Increased T3 production increases your metabolism so you burn more calories per day (fat and muscle). and of course diet. your body tries to conserve as much as it can to survive. © Vince Delmonte www.VinceDelMonteFitness. Fat loss products like caffeine and the ECA stack help to minimize this metabolic drop in both hormones.

do some re- search. not just straight up and down. If one thing can be taken from this section (which you can apply to all chapters of this book). You have probably formed your own collection of beliefs from your own reading and debates and I would like to cover some of the most popular beliefs surrounding fat loss and have you come to your own conclusions. The ‘reality’ can also be called ‘results. We WIll leArN SHOrTlY THAT THIS IS NOT FullY True AND WHeN DONe PrOPerlY – CArDIO CAN HelP YOu grOW MuSCle. and come to your own conclusions. FAT & CARDIO © Vince Delmonte www. HIgH vOluMeS OF CArDIO. when it comes to muscle building there are always three sides to every story – my side.VinceDelMonteFitness. so I was therefore forced to learn how to change it. It is well known that training long an endurance athlete is not going to help you define your muscle tissue. I was satisfied with my body. Page 60 of 210 www. but did I have good muscle definition? No. HOWever. If you are just getting started in the body shaping process. HAS A greAT IMPACT ON STrIPApplying this information is critical in the muscle-building and cardio debate because in this section we will first examine some of the popular beliefs and I will allow you to come to your own conclusions. then I will explain this statement further. a body will look better when it has a definite shape. let it be to question advice from others.com 2006. your side and the reality. “Why should I trust you. Whether you are female or male. Remember. Vince?” Since you are reading this book I assume that you found credibility and trust in my website and my own personal transformation story and I thank you. Your probably now asking. And what do marathon runners do? loads and loads of cardio.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 6 Chapter 6: explosive Fat Burning Secrets Cardio is probably the form of exercise you are most familiar with. This is highly typical of the marathon-runner physique. All rights reserved. Dig deep.’ PINg lAYerS OF MuSCle OFF YOur BODY. WHeTHer IT IS lONg AND SlOW DurATION Or SHOrT AND FAST DurATION. Did my body have a nice shape to it? No.com . You can trust me because I walked in the same shoes as you. You become a slave to other people’s advice and never learn to think critically for yourself. Blindly accepting the advice of “experts” can lead to mental atrophy and apathy. I used to do loads of cardio myself.

. All aerobic training is cardiovascular training. including muscles. AerOBICS HAve BeeN SHOWN TO SPeeD uP reCOverY FrOM WeIgHT TrAININg BY TrANSPOrTINg OxYgeN AND BlOOD FlOW TO THe MuSCleS.No Nonsense Body Shaping Introduction Chapter 6 It is OK if you to do not subscribe to information in line with popular opinion. elevate your breathing and sweating. right? You want to define and sculpt your body. follow generalized advice.. All rights reserved. and it is OK to think differently than the masses. Aerobic training refers to one form in which cardiovascular activity can be performed. If you want different results than everyone else you must do something different. The definition of aerobic is ‘with oxygen.com .’ Aerobic training refers to any activity that can be performed continually – almost indefinitely at a low intensity – as long as oxygen is constantly being supplied. If you want the same results as everyone else. do the same thing as everyone else. This will make more sense shortly. sprints or circuit training – cardiovascular work is being performed when you sustain your heart rate.VinceDelMonteFitness. The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. The Difference Between Aerobic Training and Cardiovascular Training What is an accurate way to describe cardio? Cardio is when the heart and lungs are involved to perform exercise. it is OK not to endorse the same training that Oprah’s trainer endorses. Cardiovascular Training – To Do or Not To Do. Since there is a greater cardiovascular density of blood vessels. not just losing a few pounds so you are the same version of you. your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues. The reality is that cardio MUST be a part of your training program even if you goal is pure maximum muscle gain. Not all cardiovascular training is aerobic training.com 2006. bike workout.VinceDelMonteFitness. thus changing the way it looks. If you want more superior results then you must separate yourself from the generalized information and customize it to your unique self! If you are getting results with a certain method then who cares what anybody else says or does? 1. 2. Whether you are performing a swim workout. Page 61 of 210 www. One of the most popular beliefs is that cardio will kill any chance of muscle gain. run workout. If you want generalized results. and © Vince Delmonte www. only a tiny bit smaller. Remember – you want a different and better body than everyone else.

will help you better define your muscles and turn the brewery around your midsection into a six-pack. The fat burning zone. weight training can augment muscle loss just as much as cardiovascular – if performed the wrong way! That’s right. Page 62 of 210 www. Sure. no extra points for aerobic training. Ironically. cleaning. This shows real-world proof that high volumes of cardio activity do not make you lean. I do not know of anyone who can naturally get their body fat into the low single digits with resistance training and diet alone. Steady State Aerobics – Why it’s Not as effective It’s well known that low intensity exercise utilizes primarily fat as fuel for energy and high intensity exercise utilizes more carbohydrate as fuel. gardening and talking. 3. also referred to as long slow cardio. repair and recovery. I was immersed in the endurance world so I had an inside view of this topic. How convenient? Exercisers all over the world praised the idea that they could lose fat while barely breaking a sweat! If low intensity ‘fat burning’ workouts proved to be the magic bullet than you would expect to see a lot more leaner people around – would you agree? © Vince Delmonte www. All rights reserved. and fat was the primary source of fuel for low intensity exercise. if implemented the correct way.VinceDelMonteFitness. 3k. but they do still burn calories. this was the basis for the idea that steady state aerobics (also referred to as long slow cardio) was superior for fat loss. Interestingly. cardio can be another powerful musclebuilding tool (that many do not use) and even staying lean in the process. It burns calories. I spent 10 years of my life training at 80-120 km a week and racing 800m. So I can not give extra points for aerobic training as the most effective way to lose body fat. So. As long as the muscles are at work and demand extra oxygen to continue working then you are burning calories. Some people were afraid to exercise too hard because they thought it would take them out of the “fat burning zone” and make them burn only “sugar” and no body fat. some of my training partners who raced and trained at the same volume were not as lean as you would think. I repeat.VinceDelMonteFitness. 5k and 10k races. In the past. Consider the reasons why most overweight individuals favor steady state aerobic training. cardio training.com 2006. 1500m. There are so many other activities beyond the gym that burn calories. these activities do not burn as much calories as sprinting and weight training.com . such as sleeping.No Nonsense Body Shaping Introduction Chapter 6 shuttle away waste products that can slow muscle growth. Do you think it’s a coincidence that the majority of people who train in this ‘zone’ are still fat? This myth was developed years ago when scientists discovered that carbohydrates were the primary source of fuel for high intensity exercise. We will get to the details shortly. for fat burning.

When you want to lose fat. justified poor food choices for the volume of training we did! Aerobics makes your body “burn fat. All rights reserved. Actually sprinters carry less body fat than distance runners due to their muscle mass.No Nonsense Body Shaping Introduction Chapter 6 It is true that a greater percentage of fat is burned during lower intensity aerobic exercise than is at higher intensities. at least in my case.5 hours of running)? No. Page 63 of 210 www. Aerobics can strip away too much muscle on your body which is not good because fat is a dormant tissue and does not encourage your body to burn calories. stretching a gallon of fuel for 40 miles. you want to be fuel inefficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. I NOW BelIeve THAT lOW INTeNSITY CArDIO IS NOT THe MOST eFFeCTIve TOOl FOr FAT lOSS. leaving you less muscle to burn fat during the day. I can personally testify to this. Even though I was running 80-120 km a week during my competitive running career. whose physiology is like that of a Honda Civic. The whole physiology of someone who lifts weights is geared up to burn calories. The last time I used low intensity cardio was during my very first fitness model show. I had a little potbelly when I ran. you want to be like a Cadillac or a Hot Rod. that’s not effective for fat burning during the rest of the day. even though higher intensity training only burns 35% of calories from fat while lower intensities burn may burn up to 50% of the calories from fat. but it will also strip your muscle. © Vince Delmonte www.” The problem is that too much aerobics burns muscle and the ONLY tissue on your body that burns fat at rest is muscle. aerobic training will burn fat.com . we could assume that lying on a coach will burn a greater percentage of fat. So if we take this assumption to a further conclusion.com 2006. The opposite is true of aerobic junkies.VinceDelMonteFitness. And we all know how people look when they sit on a coach all day doing nothing! THe SeCreT TO MAxIMAl FAT lOSS IS TO FOCuS ON BurNINg MOre OverAll CAlOrIeS. Sure. I came in very ripped but was told that I would have placed in the top 5 instead of 17th of 34 guys if I had an extra 5.VinceDelMonteFitness. I know for a fact that I lost those 5-10 pounds in my last 4-6 weeks of show prep because long slow cardio was what everyone else did (and I followed the herd without questioning).10 pounds of muscle. Think about a real world example – are sprinters (running 10-20 seconds) fatter than marathon runners (2-2. So if muscle is the only tissue that burns fat and aerobic training makes your muscles smaller then. the higher intensities will burn more overall calories than lower intensities. This is also because long distance runners.

on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol. So if we accept that lean mass is a major factor in your fat burning engine . all seem to think so.the harder it is for them to lean out. And most of the spinning and aerobic instructors at the local gyms in my area who have hired me to get them lean can anecdotally tell you that the more aerobic training they do . John Berardi.we can either go to a higher intensity or you can try four hours of running.do we force that same body to adapt by storing more fat? It’s interesting that some of the biggest experts such as Charles Poliquin. and the body ADAPTS by building more muscle. All rights reserved. So in aerobic training . which is antagonistic to the development of lean muscle mass. however.when we ‘encourage the use of fat’ . Actually.your body’s calorie-burning engine).. Fat. Page 64 of 210 www.calories burned are the most important factor. lifting weights in the intensity zone of 8-12 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone. only to utilize minuscule amounts of fat!” The efficiency argument is interesting.how can having a smaller more efficient fat burning machine burn more fat? It doesn’t. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism .VinceDelMonteFitness. This might sound good on the surface.com . Cortisol also promotes conservation of glucose and encourages the use of fat.and aerobic training makes that engine smaller (i. but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas. Now completing a marathon is an impressive and honorable feat. Paul Chek. Eric Serrano.No Nonsense Body Shaping Introduction Chapter 6 Here’s a quote from Paul Chek: “First of all. muscle is responsible for raising © Vince Delmonte www. Then you are just like those people going for hours at a time on machines.e. It breaks down muscle. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) . it shows that the aerobic fitness needed to complete a marathon doesn’t have anything necessarily to do with creating a fat loss effect. These important hormones encourage development of lean muscle mass. Any takers for the latter? In terms of fat loss .VinceDelMonteFitness. etc. There are thousands of overweight individuals each year that complete marathons.com 2006. So if you are capable of two to three hours of steady state running and still not burning enough fat . which is a metabolically active tissue consuming calories 24 hours a day. Aerobic training raises your metabolism. Does weight training build muscle? No.

Caloric expenditure and Anaerobic Training.. You will burn more fat at rest compared to someone who does not carry as much muscle as you. It’s not that your metabolism. “But I’ve got a slow metabolism”. Fat loss is all about being in an energy deficit – burning more than you are taking in. ANAerOBIC TrAININg IS CArDIOvASCulAr exerCISe WITHOuT THe PreSeNCe OF OxYgeN. Someone with a faster metabolism will burn more calories in the day compared to someone with a slower metabolism. Unfortunately. diet. low fat. so those of you who are using the excuse. © Vince Delmonte www. Aerobic training is not the most effective way to achieve an energy deficit because you only burn calories while you are doing it. THe AMOuNT OF MuSCle MASS AND eFFICIeNCY OF YOur THYrOID DeTerMINeS THe rATe THAT YOu BurN CAlOrIeS DurINg A TYPICAl DAY. Anaerobic training takes advantage of the other 23 hours left in the day because not only do you burn more overall calories but it cranks up your metabolism to burn calories hours afterwards. so it will not have a significant role on metabolism at rest.No Nonsense Body Shaping Introduction Chapter 6 your metabolism. you will burn calories nonstop. you must expand more calories than you take in. Even when you hit the sack! Any activity that is 1-3 minutes of intense duration . high carbohydrate etc. The downfall to aerobics is that you will only burn calories during the period of time that you perform it. In order to really get the lean and defined look.com . the rule you learned in fourth grade gym class remains the same – in or- der you lose body fat. pound for pound. CALORIES 5.VinceDelMonteFitness.com 2006. Caloric balance is so important that I have saved an entire chapter on it shortly. Since weight training is considered anaerobic and contributes to building muscle and keeping it. if any at all. is slow. A Closer look At Metabolism. individual metabolisms only tend to vary about 15% either way. high protein. This is done by adding more muscle tissue to your body. 4. All rights reserved. the key is not just how many calories you can burn during exercise. Whether you following a low carbohydrate. Increasing your metabolism is the real key to long term fat loss and physique change. your metabolism or metabolic rate is what dictates that rate that you burn calories. You will only burn calories for that 1 hour period. Let’s say you do one hour of cardio each day.think middle-distance running. Therefore. it’s that you don’t have the right type of tissue make-up (fat vs. genetic conditions aside. Interesting to note. What about the other 23 hours left in the day? Very minimal. are sadly mistaken. caloric expenditure will come from that aerobic workout. muscle) that promotes a faster metabolism. aerobics does absolutely nothing to build muscle or maintain muscle.VinceDelMonteFitness. it’s how many calories you can force the body to burn all the time. Page 65 of 210 www.

which is also known as excess post-exercise oxygen consumption (ePOC). Think of anaerobic training as the equivalent of taking out a large sum of money in one withdrawal. while light exercise may elevate your metabolism for only a few hours. the work intervals can get harder and harder. ripped. until you restore the ‘bank account. . You tell me which one is more preferable. ‘Interval training is guaranteed to put you in the hurt box!’ · Do me a favor and visualize the start line of the Olympic 100m dash or any sprinting type event.will put your body into a very quick oxygen debt. The ‘shock’ will be much greater if you withdrawal $10. which is very effective and time efficient.000 from your account as opposed to taking $1000 out every few months. Here are the reasons why I favor interval training for fat loss: · As you improve. Visualize some running backs and some speed skaters. very intense and exhaustive exercise can keep your metabolism elevated for up to 1224 hours. after a high intense anaerobic workout your body will be in oxygen debt. or performed at a higher tempo. All rights reserved. · High-intensity cardio has a much stronger effect on gluT-4 trans location in muscle cells due to the increased force of muscle contraction. Since you expose your body to a level of intensity for a series of repeats – you are able to do much more work in the same period of time than you were before. repeated multiple times over. Interval training is when you alternate an extremely high intense period of activity with a very low intense period of activity. Interval Training I believe that the best way to rapidly improve fat loss results is to incorporate interval training. middle distance track.com 2006.’ The size of the ‘withdrawal’ will determine how long your metabolism stays elevated. Page 66 of 210 www.com .VinceDelMonteFitness. and super lean physiques? Do you ever wonder why these guys’ pecs. while the recovery intervals can be shortened.No Nonsense Body Shaping Introduction Chapter 6 circuit training. arms. The only downside to this style of training is that it is very hard and will force you to suck for air! As my running buddies would say. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio. hockey.VinceDelMonteFitness. This is the key ingredient to anaerobic training because your metabolism will remain elevated following this exercise. 6. and abs look better than yours and you spend more time lifting weights to build muscle? Some of the most muscular athletes in the world are involved in anaerobic sport. soccer etc. or withdrawal. After you withdraw this ‘large sum of money’ you will be in debt! Consider exercise. Most refer to interval training as high intensity interval training (HIIT). Are you visualizing huge. © Vince Delmonte www. This method of training conditions your body to higher intensity without fatiguing as quickly.

or 50 minutes. the skin fold losses were greater with the HIIT group than in the continuous intensity group.VinceDelMonteFitness. This means not only did the HIIT group lose more fat. “So. Up to this point. etc.No Nonsense Body Shaping Introduction Chapter 6 · High-intensity training favors the fast twitch muscle fibers. how long and how hard should your cardio workouts be?” I believe that both methods – high intensity and low intensity – get the job done. IGH-1 release.com . All rights reserved. So the ‘aerobics is completely useless’ comments are way off base. The higher intensity during the time period. Long periods of low-intensity exercise tend to “over-train” the fast-twitch muscle fibers and convert the intermediate muscle fibers to slow-twitch fibers. INTERVAL The reality is that I know many fitness models and bodybuilders who have dropped their body fat levels and preserved much lean tissue by simply performing 30-40 minutes of cardio 5-6x a week at a very low intensity (walking). with something to prove.com 2006. they also spared more muscle tissue by burning fewer overall calories. © Vince Delmonte www. However. 30 minutes. If your body has less fast-twitch fibers.” This statement would lead you to believe that low intensity cardio is completely useless.e.increased insulin sensitivity. It only matters how efficient you can be in burning the maximal amount of calories in the minimal amount of time.) High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat. then you will experience less hypertrophy from training. do so out of pride and ego. · High-intensity cardiovascular exercise increases oxygen expenditure and forces the body to adapt by becoming more efficient at oxygen transport (increase in VO2 max). “It does not matter what kind of exercise you do or how long you do it. Page 67 of 210 www. scientists would say. you must be thinking that I completely despise low intensity cardio. there is much to say in defense of low intensity cardio. Interval Training Is NOT the ONlY Way To lose Fat Much of the research today suggests that fat loss is a determined by energy expanded rather than exercise intensity. More efficient oxygen transport to the muscles will increase fat oxidation since fat oxidation is dependent upon the presence of oxygen. 7. GH release. It does not matter if your cardio sessions are 20 minutes. the more TOTAL calories you will burn. · The body’s hormonal response to high-intensity cardio is similar to the body’s hormonal response to resistance training (i.VinceDelMonteFitness. Therefore. · High-intensity cardio seems to be more muscle sparing. Several studies have shown that interval training burns fewer calories when compared to continuous lower intensity cardio. which have the greatest chance of hypertrophy. I find most that bash low intensity cardio.

The combination of the highest intensity you can muster with a 30-45 minute duration can create an enormous calorie burn. so the longer the workout. BOTH APPrOACHeS WOrk BuT THe HIgH INTeNSITY ACTIvITY geTS THe jOB DONe IN HAlF THe AMOuNT OF TIMe AND HAS MANY MOre BeNeFITS ASSOCIATeD WITH IT. A 30 or 45-minute steady state workout can be “moderate” or “moderately-high” in intensity. it’s also logical that if time permits. However. already discussed. nor does it mean that certain individuals aren’t better off with longer. If you (gradually) built up your frequency to four. but also by duration. But it only adds up to 1200 total calories in one week if your frequency is only three days per week. Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have recently gained great popularity (and deservedly so). THe MOre FAT YOu BurN. which increases your total weekly calorie-burn even further. EATING © Vince Delmonte www. are involved in exercise-induced fat loss. Page 68 of 210 www. then even six days per week. Although many factors.com 2006. if you do 20-25 minutes of very intense cardio. not necessarily whether the workout is performed with intervals or in a steady state. SO reMeMBer. your intensity will decrease so you’ll burn fewer calories per minute. you might burn about 400 calories. less intense cardio.com . it’s all about the intensity and the calories burned. because studies have shown that EPOC is influenced not just by intensity. In the end. simply because more total calories can be burned over the course of a week. Some of that calorie burn will occur after the workout as well. For example. the most important factor is the total number of calories burned. NOT whether the calories burned are fat or carbohydrate. you could double your caloric expenditure to 2400 calories per week.No Nonsense Body Shaping Introduction Chapter 6 THe MOre TOTAl CAlOrIeS YOu BurN. If you also increase your duration. more frequent and longer duration exercise might cause even greater overall fat loss if intensity is sufficient. that doesn’t mean you should never do steady state cardio. But that doesn’t mean a 30 or 45-minute workout necessarily has to be low in intensity. That’s a lot of calories for such a brief workout. but the calorie expenditure for the entire workout is higher.VinceDelMonteFitness. All rights reserved. the lower the intensity. five. Duration and intensity are inversely related.VinceDelMonteFitness.

You Must Decide For Yourself goal Minimize Fat While Adding Lean Muscle Tissue Option #1 Minimize Fat While Adding Lean Muscle Tissue Option #2 Frequency Weight training days. Unfortunately. 2-3 x a week 25-30 minutes Interval training performed at any time during the day. Walking on an incline or cycling or elliptical trainers all work well. Maintain a greater tempo than your low-intensity workout but less than your interval efforts. 6-12 hours apart from weight training workout.No Nonsense Body Shaping Introduction Chapter 6 8. while working on increasing the speed each workout. Walking or cycling. The logic being that is if one is in a fasted state. The Best Time To Do Cardio? The largest myth is that one should perform low-intensity cardio on an empty stomach. their glycogen levels will be low. Preferably inside where you can keep heart rate controlled. Low intensity. then walk one minute. Moderate intensity training. 9. These are a variety of methods I have used personally with my clients to drop substantial amounts of body fat.VinceDelMonteFitness. Preferably 6-12 hours away from weight training In between weight training days. this idea is misguided and often never questioned by trainees. Tap into fat reserves quicker. Since my background is in long distance running I find that too much cardio will make me start losing precious muscle tissue very quickly. All rights reserved. and it will force their body to burn fat. Sprint 1 minute hard. Perform 5-10 of these intervals. Maximize Fat Loss – While Trying To Lose Body Fat Option #2 5 x a week 30-40 minutes Anytime. Your heart rate has already been up.com 2006. preferably first thing in the morning. INTENSITY Maximize Fat Loss – While Trying To Lose Body Fat Option #1 5-7 x a week 30-50 minutes Performed seperately. © Vince Delmonte www.VinceDelMonteFitness. 5 minute warm up + 5 minute cool down. Page 69 of 210 www. 2-3 x a week Duration 20 minutes Best Time Of Day Immediately after weights How To Do It Low intensity.com .

it will also increase amino acid oxidation. All rights reserved. Having insulin and carbohydrates present before and during a cardio session seems to slow the muscle destroying action of cortisol. The above combination. Page 70 of 210 www. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release.No Nonsense Body Shaping Introduction Chapter 6 While performing cardio in a fasted state may indeed increase the amount of calories that are burned from fat stores. To maximize this window of opportunity. and when not enough glucose is present. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. the more muscle loss can occur. This aspect single-handedly slows the start of using muscle protein for energy. This can lead to the popular term “burning up muscle. High-intensity cardio uses a lot of muscle groups and makes use of a lot of the type II fibers.VinceDelMonteFitness. Interestingly. I find it ironic that many people put so much time and effort into their meal planning to ensure they are eating every 2-3 hours in order to prevent muscle loss. Why would you want to deny your muscles nutrients at the most crucial time of the day. Keeping insulin up in the period surrounding a cardio session is critical. epinephrine. IgF-1 and growth Hormone. but then provide them during rest? It does not make sense. These nutrients must be taken in shortly after training and will be discussed in greater detail in the next chapter. protein should be added to the mix. INSULIN. All of these muscle fibres will be directly drawing upon the glucose that is currently in the body.VinceDelMonteFitness. However.” The simple carbs and protein you take in after your workout should be liquid in because solid foods simply take longer to digest in the stomach and take longer for the nutrients to be delivered to the small intestine for absorption. remember that cardio creates the same anabolic state and window of opportunity as a heavy lifting session. your pre and post workout nutrition should mimic the same principles as your weight training session’s nutrition. they intentionally promote this state by going ahead and working out in fasted state! 10. and norepinephrine. Next. The longer the delay. the amino acids that are in the blood or muscle tissue.com . Cardio Nutrition vS Weight lifting Nutrition This is where so many trainees go wrong. along with creatine and glutamine. These are the same ones we use during weight training.com 2006. This is exactly what we want. Treat your cardiovascular work like your lifting. At the top of our list is our good friend. Not adding protein to your postworkout shake is going to hurt you in the long run. can create a strong anabolic environment that takes advantage of insulin. © Vince Delmonte www.

2. These are all foods that decrease your insulin sensitivity and go straight to your belly. the real truth is revealed! The good news is that this is easily fixable and does not require a private appointment to the liposuction doctor. Likewise. You have very gradually taken in more calories than you have burned. fried food.” You can mask this embarrassment with clothes.e. very fat man! I call this the ‘Skinny Fat Syndrome. but once the shirt comes off. 1.VinceDelMonteFitness. 3. Your solution? Read the next chapter very carefully and choose your nutrition program based on your goals to add lean muscle tissue.e. rather than soft and ‘squishy’ within the first three months in conjunction with a clean mass plan. over the last number of years. and guess where the excess got stored? That’s right. high-intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen. the body will burn predominantly glucose at other times of the day. nachos.com 2006. if one mainly utilizes glucose for energy during cardio (i. Page 71 of 210 www. fast food. low-intensity cardio). your belly.No Nonsense Body Shaping Introduction Chapter 6 11. incorporate one of the cardio programs I recommended above into your weight training routine and you should be able toget yourself looking more toned and defined. If I ate a donut every time I got this email I would be a very. © Vince Delmonte www.“I don’t weigh very much but my body is still ‘soft’. understand how you have earned ‘Skinny Fat Syndrome’ status. chips and pastries. This is most likely due to the fact that if one relies mostly upon fat stores during cardio (i. 12. Your Body Is Smarter Than You Research has shown that the type of substrate used during cardiovascular work makes little overall difference on fat loss. First.com . All rights reserved. wings. your stomach will automatically start to become leaner. You are also eating the wrong kind of foods. Realize that you have a naturally fast metabolism and were not designed to have high levels (greater than 13%) of body fat on your body. My guess is that you are eating lots of pizza. Since you have the Skinny Fat Syndrome.VinceDelMonteFitness. not your on your goals to lose body fat. Once you gain a solid small amount of calorie-burning muscle tissue.

Page 72 of 210 www.VinceDelMonteFitness. It is something that you truly must experiment with on your own.No Nonsense Body Shaping Introduction Chapter 6 So in the end. no matter what anybody else says. All rights reserved.com . just relax and don’t waste your day on academic debate regarding fat loss and cardio.com 2006. ‘what’s currently popular’ who cares?! If it works .use it! © Vince Delmonte www. And even if your method goes against.VinceDelMonteFitness.

com 2006. not just ‘make you lose weight’. You try to disguise your disgust and frustration and head to the floor for another endless workout.37. without gaining any additional fat. First off.33% = 28. you still weigh the exact same weight. You approach the scale eagerly for the weekly check-in. There are thousands upon thousands of different diets out there . thereby making it even harder to lose weight on the next diet you choose to go on.5% (I know this is very generic side but let’s include prep time to this as well to make 30 minutes of eating + 30 minutes of prep) 8 meals a day for a 1 hour sitting X 7 days a week = 56 hours / 168 hours in a week = 33% Lifestyle = The remainder of the time: 100% .1% . that new muscle mass will start burning off your body fat all on its own .VinceDelMonteFitness. but also leaves your self-esteem down the drain. Page 73 of 210 www. What’s worse is that many of these diets will only result in you losing muscle mass.no effort required from you! Doesn’t that sound like a better approach? No more starvation diets. no THAT is the ticket! 1% Workout + 38% Sleep + 33% Diet + 28% lifestyle = 168 Hours In The Week How did I calculate these? 3-4 hours a week max weight training / 168 hours in a week = 0.no wonder you have a hard time deciphering what to do. You step on. no more yo-yo dieting that not only leaves you weight higher. BelIevINg that it is ‘so hard’ to do makes it easy to quit and makes for another excuse when the scale stops moving. is finding a diet that will allow you to actually gain lean muscle mass. let me say this – changing your body is NOT the hardest thing to overcome but is not the eASIeST thing to overcome either. © Vince Delmonte www.com .No Nonsense Body Shaping Introduction Chapter 7 Chapter 7: Satisfying eating Strategies For Optimal Health and Fat loss It’s another day at the gym and time for your weekly weigh-in ritual. And to your surprise.017. losing weight does nothing to change your body. All rights reserved.5% The percentages do not reflect the level of importance of each component but only to demonstrate where your time is allocated. no more only eating vegetables for every meal.VinceDelMonteFitness. Changing your body composition on the other hand. No. So giving this component 1% was actually generous! 9 hours of sleep a night X 7 days = 63 hours / 168 hours in a week = 37. what you need is a plan that will change how you look.5% . A much better approach. This will help you re-focus your mindset on what is actually happening. so then.

com . I was ‘thin’ but I had no body shape whatsoever. where is the magazine called “Recovery?” There is none. It is really not that complicated can easily be broken down to the following: 1.com 2006. It’s no wonder I am starving!” “I was born with a slow metabolism. will result in giving up the pursuit of building your dream body and resort to pulling out a ‘blame card.” “I picked the wrong parents – who are both overweight and unhealthy – so there is no chance for me. © Vince Delmonte www. 2. Why you can’t lose weight. Page 74 of 210 www. specifically nutrition. Like I said before. 1. You don’t eat the right foods at the right times (poor food combinations).VinceDelMonteFitness. Don’t get me wrong. I know this is a bold statement that you can argue.VinceDelMonteFitness.’ Many of these blame cards are weak excuses (but acceptable in our society) that can bail you out. Energy Out). I guess I am supposed to be fat. where is the seminar. Blame cards such as: “No matter how little food I consume. You do not truly understand energy balance (Energy In vs. then you do not need to look much further for the answer.No Nonsense Body Shaping Introduction Chapter 7 This formula could also be summarized like this: 1 % Training + 99% Recovery = 100 % Results So how come 99% of the advertisements you see focus on 1% of the equation. I will keep this section as simple as possible and do not want to be responsible for making this equation any more complicated or any more commercialized than it is perceived to be. All rights reserved. but what you do outside the gym is far more important that what you do inside the gym. Back on topic. You can’t make much money by telling people to sit on their butt and do nothing! I hope this concept enlightens your thinking.” As I give you this section of the book remember that I used to be a skinny long distance runner. where is the DVD. I just cannot seem to lose any weight. So let’s get to it. If you are not losing. so I am confident to say that I am one of the best people to teach you how to change the shape of your body. failing to realize the critical importance of recovery.” “You have no idea how much exercise I am really doing.

while allowing your muscles to become more defined.No Nonsense Body Shaping Introduction Chapter 7 2. Calculating Caloric requirements Changing Your Body Composition So now. you are more concerned with removing the body fat off your body. however.com 2006. If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than expenditure. then you will need a small deficit in calorie values. Simple enough. Remember.com . Energy is made up of several factors including resting metabolic rate (RMR). you gain weight.VinceDelMonteFitness. 3. This doesn’t include the costs of getting your butt out of bed and moving around. calorie cost of activity. fats. © Vince Delmonte www. If you are currently fairly satisfied with your body weight and are mostly focused on adding lean muscle mass.VinceDelMonteFitness. Three thousand calories of junk and empty calories is COMPLETELY different than 3000 calories of high quality carbs. If. the tricky part comes with determining how many calories you’ll want to eat so you can recomposition your body. and adaptive thermogenesis. thus prompting a small. thermic effect of food (TEF). then you will need to have a very small surplus of calories in order to promote this new gain of weight. the types of foods will help dictate whether you add lean muscle tissue or fat tissue. All rights reserved. Page 75 of 210 www. but definite weight loss. energy Balance. you lose weight. Here is the easiest way to understand energy balance: Energy Balance = Energy Intake – Energy Expenditure Energy intake encompasses whatever you put in your mouth – food or drink. proteins. If you have a SURPLUS of calories (positive energy balance) where the intake EXCEEDS the expenditure. a surplus of calories is ONLY one component of creating lean muscle tissue! Anybody who tells you that you must simply eat a SURPLUS of calories to add muscle to your body is RIGHT . on the other hand. vitamins and minerals. First let’s determine your PRIMARY goal. STeP #1: reSTINg MeTABOlIC rATe Resting metabolic rate (RMR) is the energy it costs the body to basically keep alive. Let’s say your body needs 3000 calories to start adding tissue – don’t think that your body will grow on 3000 calories of chips and cookies just because you are in a SURPLUS. Here are your components. Anybody who does not understand this does not understand the theory that a calorie is not a calorie. The balance of intake versus outtake is a critical starting point in weight gain or loss.

No Nonsense Body Shaping Introduction Chapter 7 those numbers are calculated in later. Activity Factors: 1. Everyone have their RMR figured out? Good. These factors make up about 20 to 40% of your daily caloric intake based on your activity level. this equals: 140 X 10 = 1400 rMr= 22 x 86. in pounds. So let’s figure out your costs of activity.5-1. training after work.15-1. we’ll stick with a very simplistic method that is highly effective.8-2.3-1. and of course. I’ve listed some common activity factors below.6 for Moderate (some activity during day) 1. scraping the ice off the damn thing. What I want you to do is take your current body weight. and multiple by 10. driving to work. however.4 for Light (office work/watching TV) 1. let’s figure out your RMR right now. This includes the cost of walking out to your car. Although you might not guess it.VinceDelMonteFitness. if you are 140 pounds right now. Page 76 of 210 www.VinceDelMonteFitness. about 50 to 70 percent of your entire day’s calorie expenditure is a result of the rMr. I’ll use myself as an example again.com . STeP #2: COST OF ACTIvITY The Cost of Activity represents how many calories are required to move your butt around during the day. going to lunch with the girls. All rights reserved.com 2006.45 + 500 = 2402 Therefore my resting metabolic rate is about 1400 calories per day. Determining rMr: exAMPle So.0 for Heavy (labor type work) © Vince Delmonte www.2 for very light (bed rest) 1. There are a wide variety of calculators out there that can be used to determine your BMR. So. let’s move on. Determining Activity Costs: Cost of Daily Activity is equal to the RMR you calculated above multiplied by an activity factor that fits your daily routine.

VinceDelMonteFitness. With this information we can get back to determining my calorie needs.75 hours = 301 calories exercise expenditure for cardio = 3 MeTS x 67kg x 0. © Vince Delmonte www.2. All rights reserved. let’s say you have an office job and are mostly sitting throughout the day.5 low intensity walking .. most of my day is pretty sedentary. Then you’d multiply that number by the MET value of exercise as listed below... your formula becomes: rMr x Activity Factor = 1400 calories x 1. Now... Even though I run back and forth between the lab and classes.) MeT values for common activities: high impact aerobics. 7 circuit-type training.... Page 77 of 210 www.. 5 high intensity cycling. 3 So here’s the formula: Cost of exercise Activity = Body Mass (in kg) x Duration (in hours) x MeT value exAMPle ALet’s say you are doing 45 minutes of weight training along with 30 minutes of cardio: exercise expenditure for weights = 6 MeTS x 67kg x . 8 intense free weight lifting.. So..6 as my activity factor.No Nonsense Body Shaping Introduction Chapter 7 Note: Don’t consider your daily workout when choosing a number. 3 high intensity walking .VinceDelMonteFitness.com ..6. The next step is to add this exercise number to the number you generated when multiplying your RMR by your activity factor. I’ve selected 1.5 high intensity running. (MET or metabolic equivalent. Since I work at a university. 18 low intensity running. is simply a way of expressing the rate of energy expenditure from a given physical activity.com 2006.... we need to determine how many calories your exercise activity burns so that we can factor this into the totals. 6 moderate machine training. 12 low intensity cycling. 7 low impact aerobics..3 = 1820 Costs of Exercise Activity: Next. Exercise activity can be calculated simply by multiplying your total body mass in kilograms (as calculated above) by the duration of your exercise (in hours).5 hours = 100 calories Add these two together and you would burn a total of 401 calories during that particular training session. We’ll do that later...

). stress (dramatically increases metabolic rate) or temperature induced metabolic changes (cold weather induces increased metabolic activity and heat production). and drugs.15 = 140-210 calories per day Now add that to your calorie total. Page 78 of 210 www. Determining the Thermic effect of Food: To determine the TEF. training. Protein tends to increase TEF to a rate double that of carbs and almost triple that of fats so that’s one of the reasons why I’m a big fan of protein meals.” Others just get sleepy when overfed . you don’t need to do any math on this part or fiddle with your calorie total.10-0. we typically don’t factor it into the equation.10 for a moderate protein diet or 0. This makes up about 5 to 15% of your total daily calorie expenditure. Other factors include hormone responses to feeding. hormone sensitivity (insulin. one factor included in the “X factor” is unconscious or spontaneous activity. when overfed.obviously the fidgeters will be burning more calories that the sleepy ones.com .10 for moderate protein diet (1 gram per pound of body weight) TEF = RMR x 0.No Nonsense Body Shaping Introduction Chapter 7 So 1821 calories + about 401 calories = 2221 calories per day. Some have predicted that it can either increase daily needs by 10% or even decrease daily needs by 10%. and metabolize your ingested food intake. get hyper and increase their spontaneous activity and even have been known to be “fidgety. absorb.VinceDelMonteFitness. So this is what the formula looks like: TEF = RMR x 0.15 for a high protein diet. Just for interest’s sake. and TEF (140-210 calories). Because it’s still a mystery. This is just something to keep in mind. we get a grand total of about 2360-2431 calories! © Vince Delmonte www. STeP #4: ADAPTIve THerMOgeNeSIS I like to call Adaptive Thermogenesis the “x factor” because we just aren’t sure how much it can contribute to daily caloric needs.com 2006. you need to multiply your original RMR value (1400 in our example) by 0. so how many damn calories do you need to consume each and every day? Well. All rights reserved. etc. Some people.VinceDelMonteFitness.15 for high protein diet (more than 1 gram per pound of body weight) Thermic effect of Food = 1400 calories x 0. cost of training (401 calories). adding up RMR plus activity factor (1820 calories in my case). STeP #5: PuTTINg IT All TOgeTHer Okay. And we’re not done yet! STeP #3: THerMIC eFFeCT OF FOOD TEF is the amount of calories that it takes your body to digest. thyroid. With all that said.

THe SeCreT IS IN THe SurPluS! “So just tell me .which is something you DON’T want). All rights reserved. I want you to either subtract 250 or add 250 to the number you arrived at above (how many calories it takes to just maintain your current weight).com 2006. and since you are eating from the majority of the same foods your ‘memory food bank’ will expand quickly.how many calories must I eat to support my goal?” TThe exact amount of calories you’ll have to eat in order to start seeing results will vary from person to person.than you will not have to keep a formal food log. If you find you are gaining or losing weight at a rate that is too quickly for what you are comfortable with. Page 79 of 210 www. On the other hand. if progress is too slow. by about 100 calories (either direction depending on your goal) every two weeks until you start seeing the results you’re looking for. If you are primarily concerned with losing body weight.VinceDelMonteFitness. reMeMBer. keeping track of what you eat is a lot easier than it sounds – probably why most people avoid it.No Nonsense Body Shaping Introduction Chapter 7 So now.com . If you follow the meal plans I have provided . to provide your body with these extra calories it can then use to build this muscle tissue with. © Vince Delmonte www. if your primary goal is to add a little more muscle tissue to your frame. and labels but if this method will promise you have created a new body for yourself in a year from now. however.VinceDelMonteFitness. then simply decrease the deficit or surplus that you are using. because they perceive it to be difficult.to the letter . is it not worth it? And the good news is that your brain will create a new file to store all your new nutrient calculations. then we want to subtract a small amount of calories from that total so you start to lose body fat (not too many calories though. then you are to increase it from 250. Likewise. Sure you’re going to have to take some extra time to read wrappers. otherwise you will start to lose muscle mass as well . to start. YOu Are IN ABSOluTe CONTrOl OF HOW MuCH WeIgHT YOu gAIN Or lOSe AND AT WHICH SPeeD. at this point you are going to use your answer from the previous question about what your MAIN goal was in order to determine the direction you will take with your calorie level. then you are going to want to increase your calorie intake slightly.

There is no doubt that you will be more successful if you only shop and bring home the foods that are conducive for your mass building plan.” It amazes me how many people shoot themselves in the foot when they go grocery shopping. you will eventually wolf down. This is where your battle is won and lost.outside your home. Popcorn and soda at the movies. look under his bed. but also maximizing your energy levels to train at a high intensity and most importantly to be healthy. And a doughnut store every 5 minutes up the street. you will eventually eat it. You are already tempted enough . Don’t make your life harder by stacking your home with ‘convenience’ and ‘comfort’ foods. All rights reserved. Your home should be a safe haven. Nachos and wings at the bar. Just as long as you only eat the good ones. Answer: False. Chips and finger food at parties. You know for a fact that if you live in North America your willpower is always on red alert with fast food on every street corner. Here’s What to Dump in the garbage It would be easy to write out a Top 50 list of foods that you should avoid at all costs. You must remove and stop shopping for foods that will turn your body into a toxic waste dump and make you fat. However the reality is that this is rarely the cause for getting fat and not achieving © Vince Delmonte www. Corollary to Berardi’s First Law: If you wish to be healthy and lean. I learned these laws from John Berardi and I would have to agree that these general principles have served me well and have become the cornerstone of my own body composition success. healthier choices. Page 80 of 210 www.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 4. Pizza and hot dogs at the game. Here is an excerpt from one his articles: “Berardi’s First Law: If a food is in your possession or located in your residence. you must remove all foods not conducive to those goals from said residence and replace them with a variety of better.com 2006. This is the first step to changing the way your body looks. True or False? You can stack your fridge.com .VinceDelMonteFitness. 5. Second Corollary to Berardi’s First Law: If you know someone whose house is stocked only with optimal food choices and yet who is not healthy and lean. cupboards and pantry with any foods you choose. The reality is that whatever foods are in your possession or located in your residence. Creating an environment for Changing Your Body – The kitchen.every day .

You have two ingredients.. All rights reserved.refer to the above but you get to choke down a mouthful of sodium too.No Nonsense Body Shaping Introduction Chapter 7 your goals. Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. its six outer layers. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Do your own experiment . Don’t confuse these for good sources of protein. HIgH FAT PrOCeSSeD MeAT . there are some foods that you should avoid at all costs but there is not a ‘David Letterman’s Top 10 List. there is only good and bad times to each certain foods. Avoid this stuff at all cost! COOkIeS .excluding or including can be the difference between skinny and fat. pepperoni. the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup. I learned from an old university professor who said.” And yes. I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later.sausage. GET RID OF THESE FOODS SODAS AND juICeS . which results in more than © Vince Delmonte www.com .refer to the above.next time you are unsure of a processed food just take a look at the ingredient list.manufacturers first remove the wheat seed’s bran. boxes. and are also loaded with sodium. barbecue or horseradish sauce. These foods promote ‘healthiness’ but fail to admit the degree of processing it went through.’ However. Page 81 of 210 www.sugar and water. more sugar to transform your six pack into a keg. Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. CrACkerS . FrOzeN DeSSerTS AND ICe CreAM . There are actually very few BAD FOODS.again. but you will be better off leaving them on the shelves at the grocery store. bacon and related foods are loaded with the type of fat that will shorten your lifespan. Sugar and oil-laden sauces – whether it is ketchup. You’re better off spicing up your meals naturally without all the sugar and extra empty calories.VinceDelMonteFitness. eating some of these foods immediately after your workout will do little harm because they will be converted right into your muscles. WHITe FlOur PrODuCTS like white bread and bagels . bags or containers.VinceDelMonteFitness. “There’s no such thing as good or bad food.com 2006. and the germ. Most processed foods – make sure your warning sirens go off when you see anything packaged in colorful wrappers.

Again.VinceDelMonteFitness.Only buy the ones made from canola or olive oil CHeeSe . Did you know that rats will die within seven to 10 days after being put a diet of white flour? BAkINg SuPPlIeS . Beverages .Typically the cheeses that have a stronger taste will serve more purposes. Also. 6. COOkINg SPrAY . only deception and destruction. Chuck the killer fruit juices and soda! BONeleSS CHICkeN BreASTS – If your budge permits. aim for free-range chickens (organically raised) as the most superior choice. and ammonium carbonate to make it feel and look more improved for the customer. alum.com 2006. Here’s What to Add to the kitchen Since your fridge is probably looking bare like your college days it’s time to stock it up so that even Chef Pasquale would be very happy.VinceDelMonteFitness.a cumulative batch of chemicals to put an enormous amount of strain on the pancreas. which is forced to protect your body from these chemicals. drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. Page 82 of 210 www. this is not the David Letterman Top 10 list but it is a very good start to being fully prepared to having the ammunition required to build massive muscle.No Nonsense Body Shaping Introduction Chapter 7 75% of the vitamins and minerals being lost and over 95% of the fiber being lost.’ but in reality there has been no real ‘enrichment’ of the original product. POTATO CHIPS . there is no reason to test its life span! Do an inventory once a week and chuck any foods that have exhausted their expiration date. It gets worse. It is further whitened by adding chalk. MYSTerY FOOD IN rOTTINg TuPPerWAre CONTAINerS . All rights reserved.get ready to start drinking a lot of water. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses. They have a better protein and fatty-acid profile and they provide more taste to your food. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage. A few synthetic nutrients are then added back into the white flour and labeled ‘enriched. Invest in filtered water and avoid tap water if you know your local area comes from poor sources.com ADD THeSe FOODS . If you can not afford these regularly than go for the grain-fed.more chemicals to wreak havoc on the human body.even though Aunt Wilma makes a mean turkey dinner and has supplied you with leftovers until next Christmas. © Vince Delmonte www. store-bought type because they carry minimal body fat.

exTrA leAN grOuND SIrlOIN .Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar). buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein. whole flaxseed.Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed. Instead. If you can. Add to that that you’ll get plenty of fiber when you consume it . but they can cause gas. chickpeas and lentils are excellent sources of © Vince Delmonte www. go for local and organically grown produce. is an easy source of calories and can be used with salads and sauces. All rights reserved. egg WHITeS . oat bran. quinoa. and oranges. eggS . strawberries. exTrA vIrgIN OlIve OIl . Use very MINIMAL amounts for cooking. An organic green tea without any extra herbs is the best. whole barley and wheat bran. apples. grAINS . which is something you’ll definitely want to avoid. aged white cheddar and Parmesan. Page 83 of 210 www.helping you to feel full and you really can’t go wrong with one or two pieces a day. and is chalked full of vitamins and minerals. Egg whites are also great to throw into protein shakes.com 2006.This is a great lower calorie snack.Kidney beans.No Nonsense Body Shaping Introduction Chapter 7 such as Feta.This is great to mix things up. melons. vegeTABleS . This is particularly important for women because typically. Low iron intakes set you up for anemia. goat. leAN TurkeY AND CHICkeN SAuSAge . but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes. you are already low in iron intake. and while you might not want to buy this all the time there is nothing wrong with the occasional street meat! leguMeS . good sources are raspberries. I typically shop for seasonal vegetables from a quality perspective and cost perspective.Always go for an assortment of colors and make sure your fridge is always stocked with fresh vegetables.Egg whites can be a little pricey if you buy them in the cartons.VinceDelMonteFitness. split peas. Havarti.100% dark extra virgin olive oil is loaded with antioxidants. so use wisely.VinceDelMonteFitness.com . greeN TeA . FreSH FruIT .Always go for the leanest sources available.Go for the one with out any extra flavoring or fillers. Your local grocery store should meet your requirements but feel free to venture down to a farmer’s market and go for grass-fed beef freshly ground.

There are many exotic selections to choose from and the best advice I can give is VARIETY! Eat a wide assortment and do not limit yourself to one shopping center. MIxeD NuTS . The best sources are walnuts. cashews.com .Here is where the fun comes in. This will help you prepare your meals in advance. The foundation of the following recommendations is based on avoiding the nasty scenario of turning into a blimp. balsamic vinegar. and cinnamon will bring your food to life. If it was this easy then you could eat doughnuts and fast food all day. chili powder. some 1L water bottles and perhaps some plastic cutlery. oregano.No Nonsense Body Shaping Introduction Chapter 7 fiber and a great addition to your arsenal. red wine. pepper. Consider this free food and customize your spices to your dish. raspberry vinegar and flavored flax oil. 7.’ These are the aisles full of the present and future physique challenged. tomato pasta sauce. You need to understand which foods and meal combos will cause you to only gain additional body fat. a lunch bag. Anybody who argues that caloric balance is the only factor determining whether you gain weight or not is making the scenario too simplistic. POulTrY AND FISH . Don’t forget to buy plenty of meal-sized Tupperware containers. Focusing on just some of the basics like salt. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Each will carry a different selection of meats. salsa. While you are at the grocery store you will notice that your trek does not wander into the ‘forbidden aisle. pecans and peanuts. © Vince Delmonte www. SPICeS . curry sauce. All rights reserved. Here are some safe bets: pesto. Rotate your shopping trips to farmers markets. almonds. Shop in the ‘safe zone’ to avoid the ambush of pre-packaged food and processed carbs. sugar and bad fats. fresh garlic. SAuCeS AND CONDIMeNTS .VinceDelMonteFitness. Secret Tip When grocery Shopping You will notice that the majority of these foods are stocked on the periphery of the grocery store. plastic bags.These are easy calories and a great source of good fat to balance out your meals. basil. SAlMON -Genuine wild salmon is better than farmed salmon because you will benefit from its higher quality Omega-3 profile and absence of mercury and toxins. the supersize grocery store and smaller grocery stores. MeAT.VinceDelMonteFitness.There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.com 2006. You don’t have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. white cooking wine. Page 84 of 210 www.

Getting these habits consistent into your lifestyle will have greater impact than any other nutrition advice. For a women who is trying to change her body however. but have been slightly tweaked to apply to a female. AND NAIlINg THe COrreCT vOluMe OF FOOD WITH eACH MeAl TO HIT YOur gOAl CAlOrIeS . the majority of these rules are what 90% of nutrition teaches.geT reADY FOr SOMe INSANe reSulTS! So how do we do this? Well.and we all know what happens when that occurs. but also to keep you from becoming overly hungry . a drop in body fat levels and new muscle growth. To be honest. All rights reserved. When to eat 2. STArT eATINg THe rIgHT FOODS (FOOD SeleCTION). it’s more the total number of calories you’ve consumed at the © Vince Delmonte www. if you did not pay attention to the amount of calories you were eating one single bit.” The following rules here are based on this article . don’t fret too much. Not only to help speed your metabolic rate.since the typical North American diet is somewhere around 3 meals. but simply followed the ten rules to the letter then I would not be surprised if you had a increase in strength.VinceDelMonteFitness.com 2006. Dr. The nutrition industry has become so commercialized and technical that it’s missing the fundamental requirements that a good nutrition plan should be based on: 1. It’s not really going to matter as much when you eat each particular meal. What to eat 3. just get back on with your schedule. If you happen to miss one of your scheduled meals. How much to eat Most people are fooled into thinking that ‘caloric intake’ is the most important thing in gaining weight or losing fat.No Nonsense Body Shaping Introduction Chapter 7 8. In fact. Page 85 of 210 www. No Nonsense Nutrition rules Once you review these 10 rules you will instantly notice that they are very straightforward and you have probably heard of most of them before.com . John Berardi wrote an article called. Eating this often sometimes feels like a burden . A few years ago. let’s start with The 10 No Nonsense Nutrition rules. Don’t underestimate their simplicity and don’t think your plan needs to be any more complicated. .VinceDelMonteFitness. this is an absolute must. rule 1: eAT everY 2-3 HOurS FOr AN INSANe MeTABOlIC rATe. ONCe YOu STArT eATINg AT THe rIgHT TIMe (NuTrIeNT TIMINg). The Ten Habits Of Highly Successful Nutrition Programs. If you’ve only missed it by an hour or so. you can definitely just go ahead and eat it late.

The most neglected benefit of eating vegetables is their role in recovery. casein or milk protein blends. . and lean protein. chicken. Sure you © Vince Delmonte www. I would suggest mastering eating every 3 hours. yogurt and partly skimmed cheeses. Aim for fish such as salmon. All rights reserved. So if you’re awake 18 hours a day. improve your muscle mass and accelerate recovery. eAT 40-60 grAMS OF PrOTeIN WITH eACH MeAl TO PrOMOTe CONTrOlleD BlOOD SugAr levelS AND THe DevelOPMeNT OF leAN MuSCle TISSue. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. ignore it. hit these requirements and you are doing well. And if you have to resort to supplement shakes go for whey. Aim for dairy from cottage cheese. Not exactly what you had in mind.com 2006. Females should aim for 20-30 grams of protein per meal. The meal plans included are based on. Aim for lean meats such as ground beef.’ Take the opportunity to eat. Aim for Omega 3 eggs and pasteurized egg whites.com rule 3.M. real food.that is why it’s called a ‘rule. When you consume one of these little glucose-infused packages. So how many meals should you be eating? That’s easy . tuna.No Nonsense Body Shaping Introduction Chapter 7 end of the day that’s going to matter anyway.VinceDelMonteFitness. It is better to get your protein from whole. turkey etc. eat 6 meals. You need protein to maximally turbo charge your metabolism. Not only are vegetables loaded with vitamins and minerals but there are also important plant chemicals called phytochemicals essential for optimal physiological functioning.just divide the time you’re awake by 3.’ You are to try to eat a balance mini-meal. garbage). for the most part. Trust me! Also. eAT vegeTABleS WITH eACH MeAl TO PrOMOTe FAT lOSS. it’s still going to send your insulin levels skyrocketing. plus the addition of your liquid workout nutrition which will be discussed shortly. rule 2. don’t view these feeding opportunities as ‘snacks. Whatever your current size. complete. What if one of those meals fall right before bedtime? Then follow the rule . orange roughy etc. Your mom was right when she told you to eat up all your vegetables if you wanted to grow healthy and strong. No matter what you have heard on this (never eat after 7 P. Page 86 of 210 www. which could mean that little snack packet ends up on your backside.VinceDelMonteFitness. This will be much better for your blood sugar levels than the typical carbohydrate-filled snack products that so many women turn to. even if they are only 100 calories (as so many of them are often advertised).

In the United States. Trans fatty acids. the meal plans included have got you covered. Again. the key is to balance out your intake between saturated.this number should remain pretty consistent for everyone. cookies. rule 4.com . About 30% of your diet should consist of fat . This will make life easier and make them more accessible. If you achieved 1/3 in each of these than you will optimize your health and muscle gains. is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening. The best way to get your vegetables is to cut them all up at the start of the week. However. This is something that can be recommended for every man and women and has no potential side effects. which is the equivalent of 1-2 cups per meal. don’t worry. doughnuts. Page 87 of 210 www. every 2-3 hours you must be eating veggies. All rights reserved. The only fats you MuST avoid at all costs . including fried foods like French fries and fried chicken.for so many reasons -are trans fats. Yes. but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training. Since North Americans are harshly deficient in mono (olive oil) and poly fats (from fish oils) and get enough of saturated fats as it is . HYDrOgeNATeD Or PArTIAllY HYDrOgeNATeD OIl HIgHer uP ON © Vince Delmonte www. TO DeTerMINe THe AMOuNT OF TrANS FAT IN A FOOD YOu MuST kNOW WHAT TO lOOk FOr ON FOOD lABelS. Aim for at least 2 servings. This is not as complicated as it looks.No Nonsense Body Shaping Introduction Chapter 7 need calories to add lean muscle tissue. monounsaturated and polyunsaturated fat. and they will accelerate recovery by healing damaged muscle cells. Most are unaware that proteins and grains create high levels of acid loads to the blood and if this is not balanced out with alkaline rich vegetables and fruits than too much acid can result in a loss of bone strength and muscle mass. It is found in many other foods besides margarine and shortening.VinceDelMonteFitness.VinceDelMonteFitness. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood. WHeNever YOu See SHOrTeNINg.com 2006. also known as trans fat. Doughnuts have about 35 percent to 40 percent trans fatty acids. pastries and crackers. eAT HeAlTHY FATS WITH eACH MeAl TO PrOMOTe INSANe BODY SHAPINg.your job is to simply include more olive oil and fish oil into your diet. typical French fries have about 40 percent trans fatty acids and many popular cookies and crackers range from 30 percent to 50 percent trans fatty acids.

You will be amazed at the results achieved by simply putting all your efforts into following your meal plan.VinceDelMonteFitness. and only add a great deal of extra calories to your diet. THe MOre TrANS FAT. Remember. It’s a very eye-opening experience when they see almost immediate changes in body composition. Yes. eAT WHOle FOODS AS MuCH AS POSSIBle BeCAuSe IT IS THeSe THAT WIll leAve YOu FeelINg MOre SATISFIeD. ingesting the same breakfast. Pretty simple.VinceDelMonteFitness. proper training and sleep. Your food intake should come from high quality food at least 80% of the time. It is easier to choose convenience over variety. Like I said earlier. or right before and after your workout. Aim to use only when you truly do need them though. The meal plans included are loaded with a wide variety of meals and even include cooking instructions so you will not just be slapping random food together. antioxidants and fiber that supplements and pills lack. I often have my clients use as few supplements as possible for the first few months of training. It is easy to get into a robotic state of nutrition where we eat the exact same foods every day. Just like our training that we rotate around to prevent boredom. minerals. All rights reserved. Don’t go for the boring and easy route. rule 6.No Nonsense Body Shaping Introduction Chapter 7 THe lIST OF INgreDIeNTS. you will eat whatever is in your house so the best strategy to eating a healthy variety is to shop for different foods each week. you should rotate around your food selection. This will ensure more vitamins. Don’t think fruit juices are a substitute for fresh fruits and vegetables. eAT A WIDe SPeCTruM OF FOODS TO PrOMOTe INSANe HeAlTH BeNeFITS. lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. Page 88 of 210 www. This will help balance out your diet and help you to measure the response from a variety of foods. which means at least 4 of the 6 meals you are eating.com 2006. © Vince Delmonte www. The only other source of liquid you can safely take in is low fat milk. Whole food is loaded with digestive enzymes as well that help the absorption of food instead of eating too much ‘ground up’ food in the form of powder. get used to drinking a lot of water and a few cups of green tea each day. health and energy levels. These beverages provide absolutely no nutrient value whatsoever. elIMINATe BeverAgeS WITH ‘eMPTY’ CAlOrIeS TO PrOMOTe INSANe FAT lOSS.com . Powder Shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day. rule 7. rule 5. as specified later on.

I believe this is the safest and most effective way to maximize your muscle:fat-gain ratio when trying to change your body.VinceDelMonteFitness. The problem is that when you eat it. Shortly we will discuss the benefits of packing the bulk of your calories around the © Vince Delmonte www.be prepared.’ It is so true. This might mean packing a few shaker bottles if you know you will be on the road most of the day. rule 9. I strongly agree with the famous cliché that states. So be sure that you distance yourself from this food as best as possible. This rule could easily be number one because oftentimes it is not a shortage of information that creates a roadblock but our lack of CONSISTENCY and CREATIVITY. you will learn the concept of nutrient timing and where to time the majority of your carbohydrates which will have the greatest influence on whether you build muscle or just gain fat weight. Shortly.VinceDelMonteFitness. You must have a plan that will ensure you have the food prepared and cooked in the right selection and amounts every time you eat. TIMe YOur CArBOHYDrATeS ArOuND BreAkFAST. THe Pre. Healthy or unhealthy. and yet others don’t do well with any type of cracker or crispy type of ‘chip’ related food. it’s pasta.one food that is just problematic no matter how you look at it. All rights reserved. rule 10. Bottom line . For some. Page 89 of 210 www. PlAN AHeAD AND PrePAre MeAlS IN ADvANCe. you just can’t stop . HAve A gOOD lOOk AT WHAT YOur TrIgger FOODS Are TO PreveNT FOOD BINgeS Everyone deals with this . This might mean waking up half an hour early so that you can cook all your meals for the day.and GET RID OF IT! Even if it’s healthy. DurINg AND POST WOrkOuT WINDOW AND TWO POST-WOrkOuT MeAlS. No matter what anyone says.com .No Nonsense Body Shaping Introduction Chapter 7 rule 8. ‘Failing to plan is planning to fail. Identify whatever your trigger food is .com 2006. others succumb to passing cheesecake. calories are still calories and can cause fat gain.the one food that when you start eating it. you are going to overconsume calories and that leads to trouble for you. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers.

Nutrient Timing I assume your goal is to focus on gaining muscle tissue and losing fat . Unless you’re gifted with the right genetics. some proteins are released into your bloodstream quicker than others and again.’ You might have learned the hard way by eating more food than you expand or less than you expand and were disappointed to discover that you turned into a smaller or bigger version of yourself with the same amounts of muscle and same amounts of fat. leading to an increase in fat storage. thus more calories. An exclusive focus on simply weight gain or fat loss can cause a serious letdown in your nutritional plan. Page 90 of 210 www. Still. athletic performance and overall body composition management focus on how much to eat. leading to you wanting to eat more food. then you are not amongst the ‘friendly genes club.com . 9. So if you fall into this category (you sincerely did gain weight but just got fat or you sincerely did cut your calories but seemed to just lose muscle) then focusing on calories in versus calories out is not going to work for you alone. All of the meal plans included are based on these 10 No Nonsense Rules.not simply weight gain and weight loss. and increase the amount of fat you burn. This is why choosing the right foods and eating certain ones at the right times even if you take in the same amount of calories.com 2006. The following discussion will be a Sesame Street version of a very complex topic. Some will enter your bloodstream at a slower level and release a steady flow of sugar to your muscles without the energy fluxes. depending on the time of day certain proteins will be more advantageous than others. I trust these rules have established a foundation and explained the why. How much food you eat at a particular time of the day should be based on the NEEDS OF YOUR BODY AT THAT CURRENT MOMENT.VinceDelMonteFitness. other fats will go directly to your ‘stubborn’ body parts (making them even more stubborn) and some fats can boost your metabolism. All rights reserved. proteins and fats you choose will either help or hinder your composition changes.VinceDelMonteFitness. Some carbohydrates have a different effect on your insulin levels than others – some sugars will enter your bloodstream rapidly and cause a spike in your insulin levels. improve testosterone production. The majority of nutritional discussions about fitness. Likewise. not to mention enough calories to support muscle growth or prohibit muscle loss if you are currently wanting to primarily lose body fat. the energy in versus energy out thermodynamic approach to weight gain (or loss) should be sufficient for intimidating everyone else at the beach when you strut around! If you are like most. can lead © Vince Delmonte www. Scientists are now discovering that the type of carbs.No Nonsense Body Shaping Introduction Chapter 7 most catabolic and anabolic times of the day so you will have sufficient energy to train hard and heavy without any risk of muscle breakdown.

not to mention the health benefits that are associated with wise food selection and timing.com . All rights reserved. Now we will talk about when to eat. by using the same principles. and The Muscle Development Phase. Add the right foods at the right times and you will give your body an enormous advantage over others. Add in the wrong foods at the wrong times and you will instantly sabotage your quest for a lean and ripped physique. John Ivy and Robert Portman. during and after your workout. So far. So what’s the big deal about when to eat? To fully understand nutrient timing it is critical that you understand these two points: 1. we have discussed what to eat. In the book. Choose your foods wisely – some can be disastrous at certain times of the day and some can be extremely powerful at other times of the day. The Anabolic Phase.No Nonsense Body Shaping Introduction Chapter 7 to body composition changes. Since I like these distinctions. There are ‘windows of opportunity’ in the day when your body will be primed for muscle gain but there are also ‘windows of in opportunity’ when your body is primed for fat gain. While you obviously do not have the goal of gaining 50 pounds of muscle. When I was in my last year at the University of Western Ontario. I was a student of John Berardi. high fiber foods are excellent at all times of the day but will be a hindrance during the post workout period. Likewise. This was one of the critical components of my nutritional planning that led to gaining over 50 pounds of primarily muscle weight in 6 months. These times are known as the Energy Phase. At the time he was not very well known but is now considered one of the top exercise nutrition coaches in the world. Page 91 of 210 www. So the four phases are as follows: Phase Phase Phase Phase 1: The Energy Phase 2: The Anabolic Phase 3: The Muscle Development Phase 4: The Recovery Phase © Vince Delmonte www. you can gain a moderate amount of lean muscle along with losing that fat mass that just seems to tag along to your body regardless of what you do. I’ll use them here but add a fourth phase to refer to the rest of the day called The Recovery Phase. For example. 2. “Nutrient Timing” by Drs. the authors refer to three critical times of the day in which nutrient timing takes on a greater importance. I contribute a large percentage of my own success to the science of when to eat.VinceDelMonteFitness.VinceDelMonteFitness. Certain proteins such as whey are excellent during and immediately after a workout but not so beneficial at other times of the day.com 2006. sugar should be avoided at almost all costs except prior to. It was under John Berardi that I was taught the little-known secrets of nutrient timing.

All rights reserved. John Berardi recommends.com 2006. consider the anabolic and catabolic effects that occur during a high quality. eh? Determining how much is not as simple but I will recommend the same formula that Dr.VinceDelMonteFitness. and with a good degree of intensity.No Nonsense Body Shaping Introduction Chapter 7 The Energy Phase occurs during the workout when your energy demands are the highest in the day. This will prevent potential muscle breakdown and glycogen depletion. The Pro’s – Anabolic Effects · Increased blood flow · Increased Testosterone. During the energy Phase it is very important to drink a liquid protein/carbohydrate beverage 15 minutes prior to your workout. MASTerINg YOur WOrkOuT NuTrITION IS ONe SMAll PIeCe OF THe Puzzle BuT THIS IS AN exPlOSIve FIrST STeP TO MAkINg YOur WOrkOuTS WOrk FOr YOu . then you must provide your body with fuel to run off of.TO CHANge YOur BODY COMPOSITION. Let’s assume that you will be using this secret weapon © Vince Delmonte www. Without a physiology lesson.com . If you have not supplied your body with adequate nutrition prior to commencing your workout then where do you think your body will get the energy to train hard? If you want to be able to workout optimally. Page 92 of 210 www. In addition.. intense training session. Growth Hormone and IGF-1 release · Decreased Insulin concentrations The Con’s – Catabolic Effects · Glycogen depletion (lost of energy reserves) · Decreased net protein balance (muscle breakdown) · Increased Cortisol concentrations and decreased Insulin concentrations · Increased metabolic rate (6-8x higher at rest so greater breakdown of body reserves) · Dehydration (decreases strength by 20%) It should become clear that we have an opportunity to optimize the pros and minimize the cons. I will teach you how to make your own homemade energy supplement shortly. Sounds pretty exciting for a little ol’ protein/carbohydrate drink. those amino acids and glucose units will help suppress cortisol concentrations and improve overall immune function. INgeSTINg A PrOTeIN/CArBOHYDrATe SuPPleMeNT DrINk 15 MINuTeS PrIOr TO exerCISe WIll ACTuAllY IMPrOve MuSCle BlOOD FlOW. Not only this but you will have a steady flow of amino acids and glucose being shuttled via your blood directly to your muscles.VinceDelMonteFitness.

and the best time for a delivery truck to come and re-stock the shelves is when all the rooms are empty. you must drink another liquid protein/carbohydrate drink immediately after your workout.VinceDelMonteFitness. helping you accumulate more body fat! Definitely not what we are going for here.No Nonsense Body Shaping Introduction Chapter 7 on your high-intensity weight training days and your goals are to promote the most muscle tissue development possible. meaning that it is this time in the day that your muscle cells are primed for muscle building. Your body does not care about having a thin. tight waist and a defined body that you can show off. liver and fat cells are three different storage rooms in a large warehouse. This is a very powerful weapon in your quest for lean muscle tissue! The Anabolic Phase occurs immediately after the workout is over and lasts for 12 hours.com . your body’s primary function in life is to survive and supply sugar to your brain so that you can live. (catabolic refers to ‘breakdown’ and for our purposes. and guess which storage site on your body is responsible for the excess? To be more specific. Yes.4g of protein/kg of body weight diluted in about 1 L of water. For a 140 pound female that means 50g of dextrose ( # lbs / 2.8g of carbohydrate/kg of body weight and 0.2 = # of kgs) and 25g of hydrolyzed protein powder. I said it ‘can be’ anabolic if the right nutritional choices are made because it can also be the most catabolic time in the day if poor nutritional choices are made. After a busy day these storage sites are cleared of all their inventory . you might even feel sick at first. To maximize the Anabolic Phase. specifically refers to muscle building) time of the day. Start off by drinking 0. Trust me on this. this is a lot of sugar. this is the one time of the day when they will not turn to body fat. Most of my clients are overwhelmed with the amount of sugar carbs that are consumed in such a short period of time.com 2006. while preventing any fat gain.VinceDelMonteFitness. All rights reserved. It is important to understand that insulin sensitivity and glucose tolerance are higher at this time of day than any other time – take advantage! Look at it this way. Page 93 of 210 www. Do not worry however. Once they are topped off the excess inventory or calories go to the only other available storage site – your fat cells! © Vince Delmonte www. Pretend your muscles. your muscle cells and liver have only a certain storage capacity. Remember. but your body needs to get it from somewhere so it will start to convert your precious muscle into energy for survival! You will then lose lean muscle tissue which serves to slow your metabolism. specifically refers to muscle breakdown). If the delivery truck comes when the shelves are still half-stocked then the excess inventory has to be put somewhere. If the right nutritional choices are made then this can be the most anabolic (anabolic refers to ‘building’ and for our purposes. If you do not supply your body with the building blocks it needs to repair itself then where do you think your body gets what it needs? I hate to say this.

assuming that you depleted at least 70% of your glycogen reserves during your workout (the program in itself that I have created in this e-book will ensure you severely deplete more than 70%). replenish glycogen stores. This strategy will successfully shift your body’s protein balance to positive and keep it away from the negative (breakdown) zone. This is the time when it is critical to supply your body with enough food to overload your metabolism for growth.VinceDelMonteFitness. This is the best time of the day to eat the wrong foods and get away with it – having a king-size carbohydrate and protein drink will not lead to fat gain. During the Muscle Building Phase it is important to continue to feed with carbohydrates and proteins but not in a 2:1 ratio like the energy and Anabolic Phases. Considering this change back to ‘normalcy’ it is important that our high-glycemic sugary foods and rapidly digesting protein super heroes who stole the show in our Energy and Anabolic Phases are now the arch enemy during the Muscle Building Phase. This means that you could actually load up on specific carbohydrates and proteins that might normally be counterproductive to your goals. These liquid drinks provide a huge. the post-workout period is when your storage sites are at their lowest and have the greatest capacity to be re-stocked versus any other time of the day. refuel your muscles for your next training bout and repair the damaged muscles so that you will have new muscle to train with when you return the gym. muscle-building insulin surge so they are beneficial during and after the workout.com 2006. © Vince Delmonte www.VinceDelMonteFitness. your muscles will not be fully recovered within a few hours after your workout – your glycogen stores will still be partially depleted and your muscles will still be broken down and under construction. and you will have to part ways with your good friends Testosterone and Growth Hormone for a little while. Page 94 of 210 www.com . but raising your insulin levels at other times of the day will instantly reward you a fine soft belly! Unfortunately. suppress catabolism and also increase anabolism! The growth Phase occurs for up to six hours after training. Therefore you now know that almost all carbohydrate (assuming the workout was intense enough) ingested immediately after exercise will be used to replenish your depleted glycogen reserves and spike your insulin levels to shuttle proteins into your muscles for muscle growth and increase fat metabolism. These meals should consist of real foods based on a 1:1 ratio since your body is moving back towards normal functioning as that anabolic window closes. All rights reserved.No Nonsense Body Shaping Introduction Chapter 7 As you can see. Sugar is typically a no-no at all other times in the day but is actually one of the best foods to ingest during and after a workout. Basically the period of time for muscle growth is diminishing since insulin sensitivity is taking a vacation until your next workout.

as well as low glycemic carbohydrates such as fruits. cottage cheese. and yogurt etc. SUMMARY Phase The Energy Phase The Anabolic Phase The Growth Phase Time Period 15 minutes prior to workout Immediately after workout 1 hour after training 3 hours after training The Recovery Phase Remainder three or four Meals in the day Meal Type Liquid P + C Liquid P + C P+C+F P+C+F P+F Notes No fat No fat Balanced Meal Balanced Meal Few Carbs** These should remain a staple 24/7. How you eat during this period is highly individualized. Here IS WHAT YOur MeAl PlAN SHOulD lOOk lIke. The Recovery Phase will encompass everything you eat during the rest of the day. oats.com 2006. Eating predominantly fats and proteins during these meals will help you keep a lower body fat percentage year round. beans.VinceDelMonteFitness. which leads to energy highs and lows and the battle of the bulge! You are better off choosing slower digesting proteins during this time such as meats. Do not eliminate the carbs completely as shown on the meal plans. and wild rice during the Growth Phase. ADD ONlY THe WOrkOuT NuTrITION STrATegIeS THAT WIll Be OuTlINeD SHOrTlY.No Nonsense Body Shaping Introduction Chapter 7 Your best bet is to eliminate any sort of liquid meal during this period and focus on real food which is more slowly digested and helps prevent insulin fluctuations in blood sugar.com . Anabolic and Growth Phases there are 8-9 more hours in the day which will make up your last three meals.VinceDelMonteFitness. These are the meals that are considered the Recovery Phase. All rights reserved. Simply follow the meal plans provided right to the letter and I promise that you will make some insane body transformation results! © Vince Delmonte www.. but simply reduce the amounts slightly. Page 95 of 210 www. vegetables. After we eliminate 8-9 hours for sleep and 7-8 hours for the Energy.

or fruit juices. consequently.4g/kg 5g Best sources of carbohydrate should come from simple glucose and glucose polymers such as maltodextrin.VinceDelMonteFitness. Muscle glycogen stores are depleted more during and after a workout than any other time of the day. If the energy is not supplied then. If you have trouble getting your hands on either of these products.8g/kg Protein 0. just like the glucose. Creatine will be discussed more thoroughly in the next chapter. dextrose. You will have no energy to lift heavier weights to ‘out-do’ yourself.com 2006. Fruit is also not the best source of post workout sugar because is replenishes your liver glycogen and not muscle glycogen. let’s summarize the goals of the crucial post-workout nutrition phase which are the same goals we wish to accomplish during the workout itself: 1.com . All rights reserved. and you will dump loads of cortisol into your body causing the perfect environment for muscle loss. Whey hydrolysates have a much faster absorption rate than whey concentrates or isolates which can take 1-2 hours to reach maximum concentrations. gassy.No Nonsense Body Shaping Introduction Chapter 7 10.4g/kg Creatine 5g 0. One cup of fruit is the equivalent of about 20-25 g of simple sugars and may be more ideal for your post-workout shake. You will not feel bloated. you will be dehydrated (resulting in even more loss in strength). How Do I Create My Workout Shakes? Pre Workout (15 minutes before workout) Post Workout (Immediately after) Carbohydrate 0. or congested after taking a whey hydrolysate. Best sources of protein are whey hydrolysates (also known as hydrolyzed whey protein). your body will resort to your muscle protein for energy. which is also known as corn sugar and can be found in a bulk store or in specialty grocery stores.8g/kg might require a very large water bottle because you will need more liquid to dilute the beverage. I sometimes use real fruit for the extra vitamins and minerals.VinceDelMonteFitness. © Vince Delmonte www. fruit or fruit juice. gatorade. Page 96 of 210 www. This means that they are compatible if you have mild protein intolerance or lactose intolerance. then you can also use a sports drink such as Powerade.8g/kg 0. Our goal is to replenish our glycogen levels immediately and to provide a steady stream of energy to our muscles during our workout. Personally I use dextrose. Another benefit of whey hydrolysates is that they are not only fast but they are non-allergenic. The volume of fruit required to get 0. We need a protein that can be absorbed within minutes.

Listen up.’ Commit your body to adaptation but eating consistently. The protein is almost useless without its taxi driver . but I just can’t – I don’t have much of an appetite.No Nonsense Body Shaping Introduction Chapter 7 2. simultaneously minimizing or even preventing muscle breakdown. If you do not consume a post-workout beverage then your body will stay in a negative protein balance for up to 24 hours instead of flipping the switch on for muscle development within 1 hour! Pretty awesome eh! Using a recovery drink can help you recover almost a day earlier than someone who is not using this strategy. life is hard! Just as you add a 5-pound plate to each side of the bar to gradually increase your bench press. All rights reserved. You wouldn’t double your bench press in one workout. so don’t go to extremes with your meals in one ‘workout. Inch by inch life is cinch. your body will eventually adapt and require you to eat every few hours. Don’t jump to six meals a day if you are currently handling three meals a day.” Look at eating as another aspect of fitness that you have to train for. Providing the suggested carbohydrate intake during and after your workout will ensure that you stimulate high levels of the anabolic hormone insulin. As we have just discussed. Flooding our body with rapidly digesting proteins immediately after a workout will initiate protein synthesis.VinceDelMonteFitness. © Vince Delmonte www.. you know that eating every three hours is the maximum amount of time that you should leave between meals It’s no doubt that eating that often is challenging when you first start out but it’s easy if you take it in stage. just as you lift weights. you must also make gradual changes in your diet. the hormone that shuttles carbohydrates into the muscles for storage.com . I need to eat a lot of food. 11. Some individuals think that just because you drink a ‘protein drink’ after a workout. everything is dandy. This is very important. Demanding training sessions will eventually shift your protein balance from positive to negative. yard by yard. I have to eat 5-6 meals a day to normally function or else I feel like crap.insulin! And the taxi driver (insulin) only shows up when the right passengers are on board (simple sugars). After a few months.VinceDelMonteFitness.. adding larger portions of protein and carbohydrates or adding an additional meal. myself. 3. Page 97 of 210 www. I.“What If I Don’t Feel like eating?” I could have a separate email account just to handle this one question! Does this sound like you? “I realize that to get big. gradually conditioned my body to expect a quality meal every three hours or less. If you consume only a protein drink after your workout then you are short-changing yourself. Just because you put it into your mouth does not mean it is traveling to the right place in your body.com 2006.

undrained 1 kiwi.No Nonsense Body Shaping Introduction Chapter 7 Just like clock-work. A big part of adding muscle tissue is eating the right kinds of foods. especially around that time of the month.5 cup of ice Splenda. They have this mistaken notion that eating fat will make them fat. Page 98 of 210 www. Unfortunately.VinceDelMonteFitness.VinceDelMonteFitness. will cut out all the fat from their diet. Try taking digestive enzymes with meals. your stomach will begin to growl and crave food every three hours of eating! ensure You Are getting enough Dietary Fat A great deal of women who are trying to lose body fat. the other part is absorbing what you’re actually eating. Any Other Tricks? 12. All rights reserved. for taste © Vince Delmonte www. this couldn’t be further from the truth. Dietary fat will provide you with a slower releasing energy source so you feel comfortable between each and every meal you eat. I used them while I competed in my fitness model shows and trying to transform my body. peeled and cubed 1 strawberry ½ cup of ice cubes CHOCOlATe PeANuT BuTTer SHAke 1 scoops of chocolate protein powder 1 cup of 1% chocolate milk ½ cup of cottage cheese 1 tbsp natural peanut butter 1. Furthermore.com .com 2006. it won’t bloat you as bad as some types of carbohydrates will. Sample Protein Shakes ISlAND POWer gAINer SHAke 1 scoops of protein powder ½ mango. even if their goal is to gain muscle as well. They assist in digesting and breaking down your food. peeled and cubed ½ cup of pineapple chunks in unsweetened juice.

Page 99 of 210 www.com . All rights reserved.VinceDelMonteFitness.VinceDelMonteFitness. unsweetened 2 tbsp of wheat germ 1 tbsp honey 1 cup of ice BANANA CreAM PIe 1 scoops of vanilla protein powder 1 and ½ cups of skim milk ½ cup of bananas 4 graham crackers ½ tsp of cinnamon © Vince Delmonte www.com 2006.No Nonsense Body Shaping Introduction Chapter 7 AlMOND COCONuT SHAke 1 scoops of chocolate protein powder 1 cup of 1% chocolate milk 6 almonds 1 tbsp of grated coconut Splenda for taste ½ tsp of almond extract 1 cup of ice vINNY’S ClASSIC 1 scoops of chocolate protein powder 1 cup of banana 1 tbs of natural peanut butter 4 graham crackers 2 cups of 1% milk 1 cup of ice BerrY BlAST SHAke 1 scoops of vanilla protein powder 1 cup of frozen strawberries ½ cup of frozen blackberries ½ cup of frozen blueberries ½ cup of non-fat yogurt ½ cup of non fat plain yogurt 1 tbs of honey 1 cup of ice APPle-CINNAMON SHAke 1 scoops of vanilla protein powder 1 cup of applesauce.

Page 100 of 210 www.com 2006.com .VinceDelMonteFitness. All rights reserved.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 CeMeNT MIxer 1 scoops of chocolate protein powder 1 and ½ cups of skim milk 1 scoop of Greens Plus ½ cup of blueberries ½ cup of strawberries CHOCOlATe rASPBerrY MOuSSe 1 scoop of vanilla protein powder 1 spoon of chocolate syrup ½ cup of raspberries 1 cup of skim milk ½ cup of ice cubes COOkIe TreAT 1 scoop of vanilla protein powder 3 chocolate wafers 3 drops of mint extract ½ cup of ice cubes 1 and ½ cups of skim milk DOuBle DIPPeD CHOCOlATe STrAWBerrY 1 scoop of chocolate protein powder 3 chocolate wafer cookies 1 and ½ cups of skim milk ½ cup of strawberries STrAWBerrY-BANANA rAMMA 1 scoop of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of strawberries ½ cup of bananas COCONuT ISlAND 1 scoop of protein powder 1 and ½ cups of skim milk ½ cup of bananas 4 graham crackers 1 tsp of coconut extract PeANuT BuTTer CuP 1 scoop of vanilla protein powder 1 and ½ cups of skim milk 1 tbsp of natural peanut butter 3 chocolate wafer cookies © Vince Delmonte www.

VinceDelMonteFitness. Page 101 of 210 www.VinceDelMonteFitness.com 2006. All rights reserved.com .No Nonsense Body Shaping Introduction Chapter 7 MOCHA jAvA 1 scoop of vanilla protein powder 1 and ½ cups of skim milk 1 spoon of chocolate syrup 1 spoon of instant coffee MID-SuMMerS NIgHT DreAM 1 scoop of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of blueberries ½ cup of raspberries OrANge CreAMSICle 1 scoop of protein powder ½ cup of skim milk 1 and ½ cups of orange Gatorade ½ cup of ice rAvISHINg rASPBerrY 1 scoop of vanilla protein powder 1 and ½ cups of pineapple juice ½ cup of bananas ½ cup of raspberries STrAWBerrY SHOrTCAke 1 scoop of vanilla protein powder 1 and ½ cups of skim milk ½ cup of strawberries 2-4 graham crackers SHAMrOCk SHAke 1 scoop of vanilla protein powder 1 and ½ cups of skim milk 2 scoops of Greens Plus AFTer eIgHT lITe 1 scoop of chocolate protein powder 1 and ½ cups of ice water peppermint extract BerrY DelICIOuS 1 scoop of strawberry protein powder 1 and ½ cups of ice water ½ scoop of raspberries ½ scoop of strawberries © Vince Delmonte www.

All rights reserved.com . Page 102 of 210 www.com 2006.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 BerrY MINT COOler 1 scoop of strawberry protein powder 1 and ½ cups of ice water ½ cup of raspberries peppermint extract Blue lAgOON 1 scoop of vanilla protein powder 1 and ½ cups of ice water ½ cup of blueberries CAFFeINe Buzz 1 scoop of chocolate protein powder 1 and ½ cups of ice water instant coffee CrAvINg BuSTer 1 scoop of vanilla protein powder 1 tbsp of flax oil ½ cup of strawberries ½ cup of raspberries 1 and ½ cups of ice water MOrNINg glOrY 1 scoop of vanilla protein powder 1 and ½ cups of ice water 2 scoops of Greens Plus 1 tbs of flax oil TurBO CHArge 1 scoop of strawberry protein powder ½ cup of melons ½ cup of bananas 1 and ½ cups of ice water SPleNDID CINNAMON 1 scoop of chocolate protein powder 1 tbsp of cinnamon 1 and ½ cups of ice water AFTer eIgHT 1 scoop of chocolate protein powder 1 and ½ cups of skim milk 5 drops of mint extract ½ cup of ice © Vince Delmonte www.VinceDelMonteFitness.

All rights reserved.com . nuts. milk or cottage cheese Fats --> should come from olive oil.VinceDelMonteFitness. vanilla extract. flax oil or natural peanut butter Water --> Add one tbsp at a time until smooth and creamy Ice cubs --> at least ½ cup but not necessary Juice --> can be alternated as liquid but not suggested because it’s a poor source of carbs Extras --> be creative and experiment with mint extract.com 2006. honey etc © Vince Delmonte www.VinceDelMonteFitness. Page 103 of 210 www. fruit. or graham crackers Protein --> should come from protein powder.No Nonsense Body Shaping Introduction Chapter 7 CuP OF YOuTH 1 scoop of chocolate protein powder 1 and ½ cups of skim milk 1 tbsp of chocolate syrup 1 scoop of bananas 4 chocolate wafers TuTI FruITI 1 scoop of vanilla protein powder 1 and ½ cups of orange Gatorade ½ cup of strawberries ½ cup of bananas WIlDerNeSS exPlOSION 1 scoop of vanilla protein powder 1 and ½ cups of blueberry Gatorade ½ cup of strawberries ½ cup of blueberries NO NONSeNSe gAINer SHAke (if you can stomach it!) 1 cup of pasteurized egg whites ½ cup of cooked oatmeal 1 cup of 1% chocolate milk ½ of raspberry yogurt ½ cup of frozen fruit (your choice) 1 tbs of natural peanut butter Tips for making your own shakes: Carbs --> should come from oatmeal. egg whites.

It is about seriously changing the way your body looks by totally transforming your figure and making you significantly stronger with a ‘story-to-tell. As you can see you are in complete control of how big you become. The reality is that you will not transition perfectly to these new habits.VinceDelMonteFitness. If you can effectively keep your body fat lower while building muscle (through dieting phases and muscle building phases). to gain about 1-2 pounds of dry muscle each month.com 2006. I do not want you to fail before you even start. the whole program is not doomed to failure. The nutritional plans outlined. you’ll end up looking better year round. The better choices you make will definitely help improve your body’s muscularity. if your goal is to increase your lean muscle mass and really reshape the way your body looks. that by regulating your body fat levels. Page 104 of 210 www.VinceDelMonteFitness. They are honest and based on science and will break you out of your ‘comfort zone’ and accelerate your results to a new level.’ Here is a little philosophy I learned from Australian strength coach Ian King: “You are completely responsible for everything you have and everything you are get© Vince Delmonte www. You will follow the appropriate Empowered Nutrition Meal Plans based on your calorie requirements just as shown. this is a signal your calories are just slightly too high so you should bring them back down a little. As a final word on nutrition. All rights reserved. Do less than your goal calories tell you and you will get less than what I promise you to expect. you will thereby help to appear leaner all the time. If you are gaining more than this. because this program is not about losing a couple pounds of fat and gaining one or two pounds of muscle in the next year.if you mess up these plans once.. You will eat the same way on your training days as your recovery days except that you will eliminate the two liquid drinks around your workout (the Energy and Anabolic Phases). note that you should be aiming here. if I appear to be coming down hard on you then it is because I am. What About My Nutrition On Non-Training Days? This is very simple. are your building blocks to changing your body the natural way. Since your caloric expenditure is smaller on your non-training days it is not necessary to take the extra few hundred calories found in your workout drinks. Do more and gain more than I promise you will expect. All I can promise is that the closer you follow this plan the more you can expect in return. Final Words On Nutrition.com . lastly.No Nonsense Body Shaping Introduction Chapter 7 13. keep in mind too. provided by empowered Nutrition Systems. Don’t get me wrong . which is owned by Patrick Mcguire (a good friend of mine). This would equate to a max of 2-4 pounds of body weight per month (since you may gain a small amount of fat as well)..

” A little wordy. © Vince Delmonte www.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 ting right now based on the person you are being and the things you are doing. Page 105 of 210 www. When following these diet plans. By following the principles and strategies in this manual you are making a wise decision to see your ultimate goals achieved with consistent commitment. move up to one of the higher plans (one step at a time).VinceDelMonteFitness. then either increase your cardio time slightly or cut back on the portions. It’s crazy how many people expect a different result without doing anything differently. Likewise. Significant changes require significant changes – makes sense right? I assume that when you purchased this book you decided to trust me and make a decision to learn how to build massive muscles naturally so that you will turn heads wherever you go. but very powerful. If you are not happy with what you are getting then you must become a different person by habit and action.com . until you start seeing the muscle coming on at a rate that’s comfortable for you. If you are happy with what you are getting then keep doing what you are doing. If you find that you are not losing weight. if your goal is to gain lean muscle mass and this isn’t happening on 2000 calories. All rights reserved. Significant changes are not achieved by using your current mind-set. you are to use the 2000 calorie level.com 2006.

gov/bcp/conline/features/wgtloss. 1.’ .Choose Them Wisely. I hope I’m not going to shock anybody – but at least it is now official. The U... ‘As with cigarette smoking and alcohol abuse. these rampant.’ . when there was little to support that claim. Muris.. deceptive claims not only waste money but also place some consumers at risk.’ . Page 106 of 210 www.No Nonsense Body Shaping Introduction Chapter 8 Chapter 8: Making Sense of Supplementation . such as ‘can eat as much as you want and still lose weight’ . ‘Other ads made unproven claims about safety and effectiveness..com 2006. according to a government report released yesterday.VinceDelMonteFitness. and still others purported that their products produced long-term permanent weight loss.. ‘It appears that too many unscrupulous marketers are making false claims promising dramatic and effortless weight loss to sell their products. Walter gross.ftc. Federal Trade Commission has published a report that states weight loss adverts are generally a pack of lies! You can find the entire article at this link: http://www.’ .’ .com . ‘At least 40 percent of the 300 ads reviewed in the two. and the promise of a steady weight loss of eight to 10 pounds per week... misleading and exaggerated claims that promise rapid.’ . false or deceptive advertising of weight-loss products and services puts people at risk.S.year study made at least one false representation. © Vince Delmonte www.. including the suggestion that pounds could be shed without cutting calories and increasing physical activity. The Advertisements Only Tell Part of the Story. effortless weight loss and unachievable goals. All rights reserved. ‘More than half of the ads either made false statements or statements that were very likely to be false. ‘This report demonstrates the extent of that problem.pdf I could have told you that from personal experience – but here are a few extracts from the FTC reports that were written by richard Cleland. ‘With nearly 70 million Americans trying to lose weight or to prevent weight gain at any given time. ‘We have known for some time now that there is a serious problem with weight-loss product advertising.VinceDelMonteFitness.. and Paula kurtzweil Walter: ‘Ads for billions of dollars of diet products and services sold each year often include false.. Well.’ ...’ said FTC Chairman Timothy J.

They pry on your emotions.. I wonder what conclusion the FTC would come to if they did a review of “weight gain” supplements? You have probably seen some of the ridiculous claims yourself. have no idea that these fitness magazines also own supplement companies. This misleading. And of course if you dispute any of their claims. Marketers are geniuses when it comes to getting us to buy.. They make outrageous exaggerations beyond our wildest dreams and suggest almost magical results. Here’s an actual example of an advert they reviewed. Supplement companies’ priorities are quite simple – create a profitable product.” and thousands of other claims made by supplement companies to push their products on you. They suggest that Product A can help you achieve a desired result. If you have a problem.No Nonsense Body Shaping Introduction Chapter 8 ‘Many of the products and programs most heavily advertised are at best unproven and at worst unsafe. they will quickly show a ‘scientific’ study and some dude in a lab coat that ‘proves’ it works. “Gain 5 Pounds in 8 days On This 3rd Generation Creatine.. Things like. but before you laugh too hard. The reality is that advertisements only tell you a part of the story. Some magazines are created for the sole purpose of building a vehicle to sell their supplement line. that advertising is all about selling – sometimes at the cost of truth and morality.. They will go to great lengths to get you to buy their product.information is everywhere. doesn’t that sound just like the muscle gain adverts we see for BS weight gain/steroid alternative supplements all over certain websites and magazines? The reason I included the above report is because many of these same companies that create fat loss products also create weight gain and ‘muscle building’ products. and want you to have faith in the best situation possible so that you will buy their product.’ ..com .. product A can shift your body into metabolic overdrive. product A can help you build mountains of muscle. Remember.” or “Put 2 inches on your arms in one month.” or “Scientifically proven to gain muscle. Many people (including myself when I first entered the fitness world). more accurately – untrustworthy . allow us to fill in the blanks and read in between the lines. All rights reserved. especially beginners. It is now literally impossible to obtain an unbiased and objective viewpoint of the © Vince Delmonte www. and cling to your despair.VinceDelMonteFitness.com 2006... The misinformation about supplements is fueled by the fitness magazines themselves and results in the root problem.. Page 107 of 210 www.. Even if You Cheat or Refuse to Diet’ Obviously untrue. ‘Amazing Fat Fighting Diet Pill Produces an Extremely Fast Weight Loss.. They never state that it will.VinceDelMonteFitness. They are trained professionals and know exactly how to provide obscure details and words. they will provide a solution.

No Nonsense Body Shaping

Introduction Chapter 8

product because of the conflicting interest. Can you imagine a supplement company publishing an article called “Don’t waste your money on Supplement X” and then trying to sell supplements on the next page with a full-page advertising spread! If only truthful, useful, and factual information was printed in muscle magazines it would be difficult to fill their pages each month. Magazines would be reduced to 10% content and 90% advertising (some magazines are close to this ratio already!) A quality magazine would be reduced to a quarterly publication or a bimonthly publication at best. This would be financial suicide because money made from these magazines is not from subscriptions or newsstands sales but from the supplement advertisers. A reduction in magazine publications means a reduction in income from advertising sales. Less advertising equals less supplement sales and the sick cycle continues.

2. The Supplement Companies Don’t Want You To read This...
To be honest, this content is going to scare them, if they know you are reading this. Not only am I about to reveal to you their most trusted secrets but I’m going to show you how to create your own supplement routine.

The supplement industry has discovered how to become rich very quickly. They operate on a series of ‘little known’ rules that everyone follows and nobody questions. Unfortunately there are not many high quality companies or products that are created from scratch. They do not sell on volume and deception so have lower sales and can not afford multi-million dollar advertising campaigns. Not to mention – a good product is going to cost more – so their product can not compete on cost. Did you know that 60% of new weight training routines fail in the first 3 months and that 90% of diet programs fail in the first 3 months? Interestingly, many workout programs and transformation competitions are based on a 12-week plan!? Coincidence? Not even close. I personally call this ‘The 3–Month Rule,’ and is something many fitness companies have been aware of since this statistic was released. I am not sure if The 3 Month Rule is the official title for this phenomenon but it will do. The 3–Month Rule states that the average person will join a gym, buy some exercise equipment, buy some reading literature, start a new diet, buy some supplements and quit by the 3rd month! Why do they quit? I would say it’s because they are not getting what they were prom-

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ised – results. It’s really simple – no results equal no motivation. Why spend more time and money if you are not getting anything in return? This means that fitness companies really have no incentive to create products that work. The only goal is to create a product that works partially and keeps them coming back for more, and to suck up as much of your money as possible in that three month period. Big deal if their product does not work. There will be another herd of mooing cattle moving in for the “slaughter” and this allows the company to continue this cycle over and over while making a lot of money in the process.

And most likely the supplement had nothing to do with their gains – most likely it had something to do with their training intensity, program, diet or sleep. Don’t underestimate the power of the mind. If I gave you a red pill packaged in a impressive looking bottle (the pill is actually filled with salt but you don’t know this) and told you this would skyrocket your strength in the next month, I would not be surprised if your strength actually went up the next month! The power created by your mind could actually be responsible for the real results!

3. So You Want To Create Your Own Supplement Company? It’s easier Than You Think!
Most companies get their products from a contract manufacturer. A contract manufacturer is basically a company that has the tools and equipment to get the materials needed for a specific product, and is able to put the product together. Supplement companies would approach a large manufacture for a bulk order of a specific product they wanted to create. So if you wanted to create your own supplement company you would contract with one of these manufacturers. You would decide on your product name and label, and then have the supplier formulate your product. You’re now in business. Pretty much all the creatine and other popular supplements are created by a few major companies around the world that are responsible for producing mass quantities. Since you are about to go into business you can buy it from one of these major companies and they will formulate it for you under safe conditions. Next, throw your company label on the package, hire some supplement reps, pay lots of money in advertising and pack the shelves with your new product. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 109 of 210 www.VinceDelMonteFitness.com

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As a new supplement company, you now have the job of creating a ‘story’ that will sell your product. Are you going to choose a Before and After campaign, create a “10 – page Special Fat Loss Report” or reveal some “New Scientific Breakthrough” your team has just discovered? Maybe you will call up one of your current clients, who happens to be a Professional Bodybuilder, and have him write about how great Product X works for him - and pay him a ton of money to lie. Your advertising artillery is endless. And if you want an “Advanced” or “Cutting Edge” product then you’d better add a few ‘extra’ ingredients that make your product better! You know these ‘extra ingredients’ do nothing for your customer but it will make your advertisement more exciting! Finally, once the supplement is formulated your real task is selling the product. Your most profitable bet is to begin with exaggerated and bogus claims that are more accurately described as downright lies. Don’t forget to aim your adverts to young fitness enthusiasts between the ages of 20-30 where the greatest percentage of sales comes from. This group is impatient and eager to make drastic changes in their body in the speediest fashion. It

is this group that is the easiest to convince and impress the most. It is this group that is the most gullible to the deception.

Don’t forget to ‘back up’ your product claims with ‘scientific studies’ and provide vagueness such as, “an independent university study suggests...” It is necessary to state the name of the university in case a customer wanted to investigate the study’s accuracy and claims. But that is the least of your concerns because how often do readers have time to cross-reference the listed scientific references? Most of your customers will just take your advertisement’s word at face value.

4. If It’s Published In Black And White It Must Be True.
Ever notice that virtually every magazine company owns a supplement company? I guess a little light switched on when magazine owners discovered that they could increase their bottom line far more by selling supplements instead of magazine subscriptions. Now, whenever you look into a fitness magazine, you will be bombarded with a publication that is more interested in selling supplement products than providing a quality magazine. And since you can believe everything that you read in print – magazine publications take advantage of their ‘mega-credibility’ and have lead us to believe that everything is true - because you can’t print a lie, right? Anything in print must be true, right? Don’t these magazines have to meet certain ‘government regulations?’ Guess again.

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It makes sense why magazines are the perfect vehicle for promoting supplements. Ever wonder why advertising ads look more like articles these days? Have you ever noticed how many magazine articles are about the ‘latest’ and ‘greatest’ new ‘breakthrough formula’ in supplements? These 5-page ‘reports’ are not really ‘articles’ at all but adverts in disguise. And how convenient - an 800 number at the end for easy ordering! And even if a magazine publication does not have its own supplement line you still can’t trust the company to reveal the whole truth. Remember, deep-pocketed companies pay tens of thousands of dollars to advertise in these magazines. Do you think the editorial department would run an article series on “Supplements don’t work” and offend their loyal advertises who help them stay in business? You will never see a magazine article that bashes supplements and then on the next page issue an advertisement promoting the same supplements that were just bashed. Magazine companies are not going to burn bridges with advertisers who are paying thousands of dollars for one page, full color ads. It would be foolish for magazine companies not to promote supplements like crazy – whether they work or not – because it creates a very profitable system. The more supplements sold, the more advertising that can be created. The more advertising created, the more supplements sold – and naive and desperate consumers are fueling this cycle.


Question everything. Learn to discern. Use your own intuition and instincts. Use common sense and your own good judgment. Make logical and not emotional buying decisions. Just because it’s in print does not means it’s true. As the old saying goes, if it is too good to be true...it probably is!

5. Do I Need All the recommended Supplements?
No. You do not need any supplements at all to use this program. The No Nonsense program has been designed to be effective without the use of supplements because of the nutrient dense meal plans. However, you will notice the meal plans do include protein shakes and this is a safe exception. In a perfect world where you could live in your kitchen all day, protein shakes would © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 111 of 210 www.VinceDelMonteFitness.com

supplements are not the answer. THeN. this is very unlikely for 90% of people.com . There are many supplements on the market . I only introduce certain supplements into my program when my training has hit a 90 % threshold – meaning I have honestly implemented all the other training principles I have shared and have approached a minor halt in progress. THEN. Page 112 of 210 www. Supplements are simply there to help. Food is far more advantageous than supplements.start introducing supplements gradually. for a supplement to be sold over the counter the FDA requires it to be from a ‘food’ source. Now.com 2006. we will consider the introduction of certain supplements as they can potentially make a 1-5 % difference in your overall results. Here is a little test which is not mandatory but quite powerful to show you the role of supplements: Eliminate all supplement intake (including protein powder. They do not work in your digestive system or function with proper life in your bloodstream therefore the effect is very low. All rights reserved. You need to monitor your training. multi vitamin and creatine) for the first month to prove to yourself that you can make tremendous body improvements with training.VinceDelMonteFitness.. You must be very careful about which supplements you use (if any) and you need to be educated on which brands are the most reputable.but natural supplements have huge obstacles to overcome in replacing whole food. I know we went over this briefly before. mental attitude and recuperation strategy to figure out what needs optimizing.fueled by large marketing budgets to gullible people looking for an edge . the need for supplementation is minimal. not take the place of a good diet and training regime. I personally believe that if you focus your effort on high-quality whole food. and taking them does not automatically mean muscle gain and fat loss. and monitor the effect. but it is just that important that I wanted to go over it again with you. After all. Once you get all of these components in check then you will start to transform your body. thinking it will do the work for you. Do NOT rely on a supplement. However. This is just not going to happen.VinceDelMonteFitness. do not use of any supplements until you have come to understand the principles behind proper nutrition with real food. In fact. This will be a powerful learning experience. Genetics and your effort will determine how much and how fast. © Vince Delmonte www. On top of that. nutrition. nutrition and sleep alone.No Nonsense Body Shaping Introduction Chapter 8 not be necessary and you could consume 120-200 grams of protein each day without protein powder. If you are not gaining muscle mass. Remember that you do not need supplements to gain muscle and lose fat..

In fact.com 2006.VinceDelMonteFitness. and it now appears that people who get enough vitamins may be able to prevent such common chronic illnesses as cancer.Lester Packer.com . Page 113 of 210 www. Antioxidants. The following are acceptable supplements that are beneficial for aiding in muscle growth.” . these are the ones that are acceptable and recommended for the rest of your life as well: I.” .” . and more Antioxidants What the experts say about Antioxidants: “The amount of antioxidants that you maintain in your body is directly proportional to how long you will live. If you take me up on my test. recommended Supplements Here are a select number of supplements that have similar benefits to whole foods and function well with your digestive system and body’s means for optimal function. as well as influence how fast and how well we age. Many leading authorities now urge all adults to take a daily supplement. from heart disease to arthritis to cancer to cataracts.USA Today What are Antioxidants? Antioxidants are your body’s first line of defense to fight off ‘free radicals’ that are created from exposure to smoking. antioxidants can make a difference between life and death. Ph.D.” .Journal of American Medical Association “Powerful antioxidants like lutein and xeaxanthin (from tomatoes) may protect against coronary-artery disease. However. diabetes 40%. pollution.Time Magazine “Antioxidants can cut your risk of heart disease up to 70%. These ‘free-radicals’ are responsible for damaging our human cells and can lead to degenerative diseases and aging. All adults should take a multivitamin daily. second-hand smoke. chemicals in our food and physical and mental stress. lung cancer 30% and breast cancer 20% studies show.” .D. By controlling free radicals. macular degeneration and cancer.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 8 6.Richard Cutler M. fat loss and overall health. cataracts. heart disease and osteoporosis. “Scientists now believe that free radicals are causal factors in nearly every known disease. “Scientists’ understanding of the benefits of vitamins have rapidly advanced. All rights reserved. sunlight. if you wish to start with supplements right from the start of your program. Antioxidants. these are the supplements that you should introduce after you gain your first 10-20 pounds of quality muscle weight with just food alone. free radicals are a major culprit in the aging process itself. © Vince Delmonte www.

reduce inflammation in the body.No Nonsense Body Shaping Introduction Chapter 8 THe BeST WAY TO INCreASe YOur ANTIOxIDANT level IS TWOFOlD eAT MOre FruITS AND vegeTABleS AND TAke A HIgH-quAlITY MulTIvITAMIN SuPPleMeNT. In addition. TIPS: II. The National Cancer Institute recommends eating 6-10 serving of fruits and vegetables per day and the American Medical Association is now recommending that everyone take a multivitamin supplement daily. and pine bark extract may all promote similar antioxidant effects with a host of other health benefits. Polyunsaturated fats are also mainly derived from vegetable and fish oils. nutrition recommendations have been based on prevention of deficiency. Page 114 of 210 www. ginkgo biloba. stroke or cancer. · Build up to a minimum of 500-1000 mg of vitamin C and 400 Iu of vitamin e as a good first step to antioxidant protection. eFA’s I still remember the day when I discovered that there were two types of fat – and one of them was actually very good for you! I had no clue that 80% of North Americans were deficient in essential fatty acids or EFA’s. Do you want optimal prevention or optimal function? Since your training goals are more ambitious than the general population I would suggest doubling or even tripling your multivitamin dosage during periods of intense training. These fats are usually derived from animal products. · In addition. Saturated fat is considered the ‘bad’ fat and most commonly associated with animal products. Assuming an adequate diet most nutritionists do not recommend that people take supplement antioxidants in the form of vitamins and herbs. All rights reserved.VinceDelMonteFitness. There are three main groups of fat. I believe this advice is far too conservative and casual in the quest to build muscle. Traditionally.com 2006.com . EFA’s can not be made in the body like saturated fat so they must be supplied © Vince Delmonte www. Since you are reading this I know you are interested in more than prevention – you are interested in optimal function. grape seed extract. Most monounsaturated fats are derived from plants and are most commonly associated with olive and canola oils – these are considered your vegetable oils. and decrease your risk of heart disease. Personally I found it hard to believe that there was actually good fat that would speed up your metabolism.VinceDelMonteFitness. the daily ingestion of 1-3 cups of green tea will provide both antioxidant benefits as well as cancer-fighting and thermogenic effects.

The level of polyunsaturates and the ratio of 3’s to 6’s is entirely dependent on what the animals are fed.com . If your protein intake is greater than 150 grams per day I will suggest a protein powder – it will make your life a lot easier. and decrease disease or injury-induced inflammation. and green leafy vegetables. decrease this ratio to about 10% of total fat intake and attack the salmon and olives for the rest of your fats. This increase in 3’s. dollar for dollar. can potentially increase insulin sensitivity in muscle. flaxseed oil. safflower oil. During diet phases. Don’t get me wrong. sunflower oil. Animals fed natural grasses will be high in Omega 3s. decrease muscle damage and soreness. though. Protein powders are still supplements in my book. Omega 3’s are mainly found in fish oil. make a conscious attempt to eliminate the Omega 6 polyunsaturates from your diet while simultaneously increasing your Omega 3’s. don’t reduce fat intake to such low levels that your energy levels are that of an 80-year-old bridge player. Animal feed high in corn will produce animals that have high Omega 6 fats. I emphasize this because the focus of any diet should be food. and eggs) that we usually think of as being all saturated can also provide some polyunsaturates. Trust me. Whole food is often prefer© Vince Delmonte www. Protein Powder So. by using butter instead of oil when cooking. This can favorably impact blood lipid profiles and cell integrity (by preventing free radical induced oxidation. TIPS: III.VinceDelMonteFitness. the fats from animal products (meat. walnut oil. although protein supplements are not an absolute requirement for helping to add lean muscle tissue.VinceDelMonteFitness.) · During mass phases you should eat more saturated fats – up to 30% of your intake max. corn oil. dairy. · replacing saturates with monounsaturates in the form of olive oils is a smart move.No Nonsense Body Shaping Introduction Chapter 8 in our diet. your testes will become nothing more than little dangling ornaments with no real function but to get in your way during leg presses. Page 115 of 210 www.com 2006. I have yet to meet any person able to get 200 grams of protein per day from cooking food. decrease it in fat. Interestingly. · Since Westerner’s are already high in Omega 6. peanut oil. · Finally. the amounts of Omega 3’s or 6’s found in the body are largely a function of what we eat. mostly in the form of fish/salmon oils (DHA. protein powders and meal replacement drinks tend to be more cost effective than whole food. EPA) and some flax seeds. reduce body fat. and sesame oil. during all training phases. All rights reserved. In addition. and some flax oil. canola oil. Omega 6’s are mainly found in vegetable oil. as well as the more favorable ratio of 3’s to 6’s. Supplement means an addition to the diet. Since our bodies don’t have the ability to make them.

casein protein. BeCAuSe OF All THe CONFuSION. especially if you’re not a big fan of cooking. poultry. CASeIN PrOTeIN makes up 80% of total milk protein. egg protein. I SuggeST AvOIDINg SOY PrOTeIN AlTOgeTHer AND STICkINg TO THe OTHer TYPeS lISTeD. I will stress to you. However getting all your protein from whole food is not always practical or convenient. you should limit yourself to a minimum of three meals per day. Whey is recognized for its excellent amino acid profile. especially if you have to eat 6 or more times a day to get your required intake. rapid digestion.com 2006. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein – use this kind during the Muscle Building and Recovery Phases.VinceDelMonteFitness. whey protein isolate. While the soy groupies have gone to great lengths to label soy as a super food with magical effects. Instead. don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate. SOY PrOTeIN is the most controversial of all protein types. The bottom line is that supplements are often necessary to achieve a complete nutritional balance as well as the desired level of protein intake. Casein is recognized for its excellent amino acid profile. high cysteine content. fish. All rights reserved. use a casein protein for the Growth and Recovery Phases. Why would you want a blend anyway? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.VinceDelMonteFitness. Page 116 of 210 www.com .No Nonsense Body Shaping Introduction Chapter 8 able to powders because it can offer a whole spectrum of nutrients that powders cannot. slow digestion and interesting variety of peptides. and soy protein. Since casein is slowly digested into your bloodstream. Just do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Since it is very quickly digested the best time to consume it is during the Energy and Anabolic Phases. for optimal results. © Vince Delmonte www. and interesting variety of peptides. there is also a good amount of research that suggests soy protein may be contraindicated in many situations. here is a short protein primer to help you make sense of the thousands of different protein powders from which to choose: WHeY PrOTeIN makes up 20% of total milk protein. Most of your dietary protein should come from meat. and eggs. Before deciding which protein powder is necessary.

whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). and are also called peptides). fructose and artificial colors. SO WHAT IS THe BOTTOM lINe? WHICH SHOulD YOu CHOOSe? You will receive the full spectrum of proteins and you will receive varying rates of absorption from the different types of protein.No Nonsense Body Shaping Introduction Chapter 8 Whey hydrolysates (also known as hydrolyzed whey protein. Whey protein isolate contains more protein and less fat and lactose per serving. are powerful proteins that are more quickly absorbed. Comparing the two. As stated.com 2006. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder. However. Its extra concentration may not justify its extra cost.com TIPS: . Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein. this is an individual decision because the isolate is more expensive. saccharin. IF YOu Are lOOkINg FOr THe STrONgeST PrOTeIN POWDer TO exPlOIT YOur Full MuSCle BuIlDINg POTeNTIAl DurINg THe MuSCle BuIlDINg AND reCOverY PHASeS THeN uSe A BleND. it appears that an isolate protein would be the obvious choice instead of a concentrate. and just because it is purer. since your body prefers peptides to whole proteins. does not guarantee that it will help build bigger muscles. whey isolates are also an very extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the Energy and Anabolic Phases of your program. more so than any other form. low acid and mild enzymatic filtration processes. Most whey protein powders that stock the supplement shelves are made up of whey concentrate and mixed in with a small portion of whey isolate. Hydrolysates are produced through very low heat. (those highest in the essential and the branched chain amino acids) and are potentially the most anabolic for short-term protein synthesis such as the Energy and Anabolic Phases. Obviously with its high concentration. Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein.VinceDelMonteFitness. Because of its chemical properties it is the easiest to absorb into your system. · Most protein powder contains an array of questionable ingredients such as aspartame. Whey Protein versus Whey Isolate: For the Energy and Anabolic Phases. It’s interesting to note how © Vince Delmonte www.VinceDelMonteFitness. as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably enough in the product to influence protein synthesis to reap the optimal benefits. All rights reserved. Whey protein isolate is the highest yield of protein currently available that comes from milk. Page 117 of 210 www.

I can live with this. glycine. I will be spending more time discussing this product because I believe it is one of the only good supplements that has stood the test of time and provides an array of safe and effective benefits backed up by years of scientific research. once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose. CreATINe IS A COMPOuND THAT CAN Be MADe IN Our BODIeS Or TAkeN AS A DIeTArY SuPPleMeNT. sucrose or brown rice syrup. In the past one of my criteria for a healthy protein product was that it was great tasting and that it should mix easily. Creatine Creatine is one supplement that many women have either not heard of or are failing to make use of. © Vince Delmonte www.com 2006. THe CHeMICAl NAMe FOr CreATINe IS MeTHYl guANIDINe-ACeTIC ACID.VinceDelMonteFitness. All rights reserved. THAT Sure IS A MOuTHFul . You do not require excess creatine for your body fat weight. and Methionine. Make sure that the product is made from a reputable company that is genuinely interested in good health. Most protein powders mix quite easily. on average a 160-pound person would have about 120 grams of creatine stored in their body.com . Creatine is made up of three amino acids . and simple sugars it is left almost tasteless and downright gross.Arginine. use the following chart to determine an effective loading phase for your current starting lean muscle mass. Page 118 of 210 www.No Nonsense Body Shaping Introduction Chapter 8 unhealthy most of these protein powders actually are. that could offer them significant advantages. Iv. even with a spoon. You see. look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth. Depending on the amount of muscle mass you have and your weight. The other way we get creatine is from our diet.VinceDelMonteFitness. however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I do not recommend specific companies or product in this book however you are welcome to email me and consult with me on which product and company would be a wise and safe choice for you. Also avoid products with refined carbohydrates such as fructose. Supplement manufacturers will continue to meet the demands of fitness them to create. Our liver has the ability to combine these three amino acids and make creatine. For the first five days of a creatine cycle.WHICH IS WHY IT IS MuCH eASIer TO juST CAll IT CreATINe.

The primary benefit of creatine use is in providing additional energy for your muscles. In case you were wondering .such as lifting a weight or sprinting. Here is where the creatine comes in . When your muscles use ATP for energy a chemical process happens whereby the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. The whole idea behind taking creatine as a supplement is that if you work out. When you are doing an intense quick burst activity . we do not have an endless supply of ATP. At any rate. So. The remaining 2 . The average human has between 3.5 to 5 grams of creatine . your muscles must contract and need a quick source of energy. Page 119 of 210 www. “IS THe 120 grAMS OF CreATINe IN MY BODY eNOugH?” Maybe.VinceDelMonteFitness. creatine phosphate . by taking a creatine supplement you can raise your levels from 3.No Nonsense Body Shaping Introduction Chapter 8 SO THe queSTION WOulD Be.or more specifically the creatine phosphate (CP). Unfortunately.com . and testes. In fact.98% of the creatine in our body is stored in our muscles.because the ATP energy cycle can go on for a longer time.but they take longer to convert into a usable energy source. Understand that the theory of what creatine does . In your body you have a compound called ATP (adenosine tri-phosphate). I don’t want to go into great detail on creatine vs. It is amazing how little we actually know about what goes on in our body. If you take a creatine supplement. the ADP can not be used to create more energy for your muscles. This process of ATP turning into ADP releases the energy that gives your muscles the ability to contract. your muscle’s creatine supply is not limitless.no. Think of ATP as an energy-containing compound.is just that .theory. You have other sources of energy such as carbohydrates and fat . Unfortunately.and thus enjoy more of the benefits of creatine. the majority of research currently agrees with the positive role creatine plays in our body. It is believed that 95 .5 and 4 grams of creatine per kilogram of muscle. heart. you burn up a lot of creatine. excess creatine is eventually converted into the waste product creatinine and excreted from the body. Once you use up the creatine in your muscle you have to rest your muscles and wait a while before you can exercise the muscle again. I will explain this with a quick and simple biology lesson.VinceDelMonteFitness.all you © Vince Delmonte www. What is important to know about ATP is that the body can very quickly get energy from an ATP reaction. This immediate energy comes from ATP.com 2006. you will have more energy .5% is stored in various other parts of the body including the brain. All rights reserved. Still with me? Here is where it gets interesting. your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. Studies have shown that the human muscle can store up to 5 grams of creatine per kilogram.

Of the above points .the first benefit is the most powerful.ATP. it’s just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur.No Nonsense Body Shaping Introduction Chapter 8 need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate (CP). Don’t get too excited . and cell volumization in the muscles. The only time you will not be using creatine is when you are not training and taking a week or two off for down time (you will learn more about this later). Creatine also increases volumization within your muscles. I recommend a loading phase to get the most out of creatine.but still look to be valid. I did not make this word up myself -volumization! Actually. More ATP in your body. and post workout shakes as discussed earlier. I find very few people get great results without the loading phase. means more fuel for your muscles. simply use it year round with your pre. Creatine has been shown to pull water into your muscle cells. NeW reSeArCH HAS SHOWN THAT CreATINe CAN HelP BuFFer lACTIC ACID THAT BuIlDS-uP IN THe MuSCleS DurINg exerCISe. water retention. The more protein synthesis . Keep water intake as high as possible for optimal benefits of creatine. A loading phase is a better guarantee that you will improve nitrogen retention.VinceDelMonteFitness.basically the creatine bonds with a hydrogen ion and that helps delay the build up of lactic acid.the greater the muscle gain. That is creatine in a nutshell.it is not clear how great an effect this has. How To use It: © Vince Delmonte www. It requires optimal hydration to work effectively. Point #1 is a much clearer benefit of creatine. All rights reserved. Scientifically. which increases the size of your muscles.VinceDelMonteFitness. THIS leADS TO THAT NASTY BurNINg Feel YOu geT IN YOur MuSCleS.com 2006. After you have loaded all the creatine that you can. CP is able to react with the ADP in your body and turn “useless” ADP back into the “super useful” energy source . Page 120 of 210 www.com . More research needs to be done to see if this point is true. and the other points are more debated . it is a complicated process .

AND MAke YOu eveN lAzIer. All rights reserved. tastes OK. Unfortunately. phytonutrients. speed up metabolism. I would not go this far. and are thinking about going on a weight gain supplement powder. consider that you are better off wolfing down a box of Krispy Kreme doughnuts. PuT A lOT OF STreSS ON YOur DIgeSTIve SYSTeM. Can it replace adequate intake of fruits and vegetables? Absolutely not.VinceDelMonteFitness. Sure. Some nutrition experts suggest this product is so nutrient dense that you can practically live on it. Fiber Fiber helps improve digestion.25 = 40 pounds of fat 160 pounds of body weight –40 pounds of fat = 120 pounds of lean mass lean Body Mass Weight Creatine Dosage . The reality is that probably 99% of us don’t get enough veggies in our diets. Greens+. this is a huge problem.VinceDelMonteFitness.5g up to 150 pounds 3 x a day 150 – 200 pounds 5 x a day 200 – 250 pounds 7 x a day v. and should. vI. This product is not cheap. But this is one area in which you can. most of these weight gain powders don’t even have the protein amounts that are advertised. which will provide about the same nutrient intake. enzymes. but it is worth the extra money if you are having a hard time getting in fruits and veggies. and meets the consumers’ needs – more convenient calories. a blend of antioxidants. The protein. is substituted with chalk or cake mix that is much cheaper and profitable. can help in this regard. THeSe PrODuCTS SHOulD Be AvOIDeD BeCAuSe THeY Are lOADeD WITH lOW quAlITY INgreDIeNTS. Supplements to Avoid : Weight gain Powders you are one of the few women who really truly have a very hard time gaining any weight at all. but aim to take it at least twice a day – once in the morning on an empty stomach and once before bed on an empty stomach. © Vince Delmonte www. the doughnuts don’t have the protein but don’t kid yourself. A serving of fiber-based food once or twice a day is a fantastic insurance policy to because for some it is difficult to achieve the recommended 35 – 65 g per day. Page 121 of 210 www.com 2006.No Nonsense Body Shaping Introduction Chapter 8 This means that if you are 160 pounds and 25% body fat then your lean mass is 120 pounds: 160 pounds x . A serving of Greens+ can be put in every protein shake you drink. However. greens + greens+ is a product that deserves special mention. 7. supplement. if you are following the 30 day Empowered Nutrition Plans than fiber supplementation is not necessary because you will easily exceed the optimal dosage.com . POTeNTIAl. and contributes to overall colon health. vitamins and minerals.

’ Most MRP’s have better ingredients than weight gain powders but not by much.MeAl rePlACeMeNT. Interestingly. All they have going for them is their advertising. Myostatin is a protein that negatively regulates muscle growth. MIx IT WITH A TABleSPOON OF FlAx OIl. OlIve OIl Or NATurAl PeANuT BuTTer (gOOD FAT) AS Well AS A CuP OF YOgurT Or A CuP OF FruIT (FOr YOur CArBS). Nitric Oxide (NO) is a free radical gas produced in the body by the amino acid arginine.AND HeAlTHY . Don’t forget.VinceDelMonteFitness.com Nitric Oxide Boosters . Page 122 of 210 www. All rights reserved.No Nonsense Body Shaping Introduction Chapter 8 MRP’s are another result of nutrition industry commercialization. This is the sick mentality of the supplement industry. Myostatin Inhibitors Say no to NO. Meal replacement Powders IF YOu WANT TO SAve MONeY THeN BuY A HIgH quAlITY PrOTeIN POWDer.’ The myostatin ‘inhibitors’ are all about marketing and have nothing to do with results .com 2006. these products are marketed by companies who want to make as much money as possible. The advertising for this product is unbelievable as it takes some laboratory (nothing proven in the real world) credibility and than unashamedly promotes a product that costs about $2 to make. NO products do not actually contain any nitric oxide. AND YOu NOW HAve A HOMeMADe . Most guys swear that it works because of the ‘pump’ and this is why this product has probably remained a best-seller and might stick around for a little while longer despite its ridiculous price (some of these NO products cost over $100)! As long as naïve trainees believe that a pump is necessary for muscle growth then NO has not outlived © Vince Delmonte www. This is another product that uses the dirty low-costsell-high-promise-everything-deliver-nothing technique. At first glance. AND SOMe ICe CuBeS. When no one actually experiences real world results they take it off the shelf and create a new product. which results in a better ‘pump’ that advertisements say is anabolic. Whether these amino acids actually increase NO is an entirely different discussion altogether. The primary function of NO is to relax the smooth muscle of your blood vessels.save your money and don’t get scammed. Basically you are consuming a modern day weight gain powder.VinceDelMonteFitness. Basically it is released at a certain point to prevent you from getting ‘too big. and have gained popularity simply from the marketing hype promoting these ‘engineered foods. this allows NO to lower blood pressure. increase blood flow to working muscles and organs. rather they carry the amino acid precursors for NO.

Dextrose will enter your blood stream and go immediately to your muscle glycogen as where fructose goes to your liver glycogen. I know how badly you want to build the perfect body .despite the fact it gets its own message boards. like I mentioned earlier. and fish oils are ‘no brainer’ supplements. magazine articles and its own section in the supplement store.com . the majority of fitness and muscle magazines still have this supplement on their “Top 5 Lists. since we have already discussed that ‘training for the pump’ is one of the top 20 ways to screw up in the gym you will be one of the few who says no to NO! By buying these products. you should aim to use dextrose before anything else when making your own easy at-home concoction. all you are pumping up is the supplement companies’ wallets. All rights reserved. However. I have absolutely no problem with this type of supplement but why spend the money when you can have fruit juice or a sport drink like Powerade or Gatorade. for 1/10th of the cost? However.com 2006. supplements my© Vince Delmonte www. chat rooms.No Nonsense Body Shaping Introduction Chapter 8 its glory. glutamine But I Thought glutamine Was A “No Brainer” Supplement? Creatine is a ‘no brainer’ supplement. I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.” I am not here to convince you to never buy another tub of glutamine again. there is no need to spend $100 on a tub of sugar that has only a few grams of creatine and a few other bells and whistles (that will have minimal effect) thrown in. Glutamine. multi vitamins. Creatine Sugar Mixes Following is an article I recently wrote on glutamine: When was the last time you read an article discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately. Carbohydrate energy Drinks Again. You will gain the same insulin boosting effects as the more expensive mixes. Page 123 of 210 www.VinceDelMonteFitness. Sorry.VinceDelMonteFitness. Since I used to be a skinny guy myself. You can cut your cost in half by buying sugar at the grocery store and mixing it with creatine (bought in bulk for about $30-$40). protein powder is a ‘no brainer’ supplement. not all.or at least one that gets you more dates and more respect at the gym! Since I have already wasted thousands of dollars on certain. I don’t need to remind you that the supplement industry is a billion-dollar industry. but if stay with me. you did not make the team .

. the theory for supplementing with glutamine if you weight train. This does not mean you do not need it ... remember that I am not a PH.” “Taking large amounts of glutamine before a workout contributes to huge pumps.” “It boosts immune function which helps you recover from colds much quicker. in the process.. Glutamine makes up 2/3’s of the amino acids in our body. The most interesting fact about glutamine is that during times of stress (which is not clearly defined). Now before we get too deep.VinceDelMonteFitness. glutamine Claims I cut and pasted these right out of random chat room just to show you I am more in tune with the word on the street: “.” “Glutamine is the most important supplement for bodybuilders.. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself.No Nonsense Body Shaping Introduction Chapter 8 self.glutamine helps with weight training and prevents muscle soreness.. which could make a strong case for it being the most important. But this is obvious .com . and. Hence.” © Vince Delmonte www..supplemental glutamine can help prevent your body from losing muscle. I train with bodybuilders every day and they recommend it.com 2006. glutamine 101 Here is a quick introduction if you have never heard of glutamine... To reveal the glutamine research that NOBODY wants you to read...you need glutamine to repair your muscles. All rights reserved..” “. do my best to make this fun and interesting.” “. Page 124 of 210 www. I will pass along the information and let you decide for yourself.VinceDelMonteFitness.” “..D student or a research geek.. Glutamine has no muscle-building effects whatsoever.glutamine is not worthless. our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids..” “Glutamine assists in situations of trauma which contributes to faster recovery..only that external consumption is not mandatory. I feel an obligation to tell you the other side of the story..nobody makes money disproving the credibility of a hot selling supplement! So here is where I will make my stand.

• The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. Ph. • A 2001 study by Candow et al determined that 0.com . David Barr MSc.VinceDelMonteFitness.com 2002 Nov 8.com 2006. More significantly. • In conclusion. intracellular fluid levels. . studies that tested athletes who consumed an amino acid drink postworkout showed an increase in protein synthesis by 48%. who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions (which we will discuss shortly).Hiscock N.plasma glutamine is not the link. . Dr.D.Dr. Ph. AIDS and extensive surgery are good reasons to warrant its. current research today gives no evident benefits for the skinny guy who wants to build muscle . when glutamine © Vince Delmonte www. whether your glutamine levels drop or not after training. then further supplementation with glutamine is unnecessary. Exercise-induced immunodepression.No Nonsense Body Shaping Introduction Chapter 8 What glutamine Sales reps Are Afraid Of You Discovering Although the majority of glutamine supplementation hoopla praises its contribution to increased muscle size and strength. John Berardi. However. But why should you care? If you are already consuming a post-workout drink with sugary carbs to replenish glycogen (this is mandatory for any skinny guy who wants to build muscle). Glutamine supplementation has no response on total body water. • It is still a question whether or not glutamine improves glycogen stores post-weight training. Appetite For Construction. John M Berardi. Clinical stress such as severe burns.never mind for any weight trainer in general.9g of supplemental glutamine/kg/ day during weight training resulted in no considerable effect on muscle performance. Pedersen BK. Here is a list of some of the most interesting data that David Barr found in his research with my extra commentary: • Just because glutamine has been proven to work in clinical stress testing does not mean it equates to exercise stress that you experience after a killer workout. they have no impact on immunity. or extra-cellular fluid levels. Contrary to popular belief. J Appl Physiol 2002 Sep.VinceDelMonteFitness. Page 125 of 210 www. Recently I received an article from a fellow colleague. decreased chance of overtraining and the other claims above.93(3):813-22. • Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. JohnBerardi. body composition or muscle breakdown on healthy adults. a number of studies disclosed information that glutamine supplementation does not alter exerciseinduced suppression of the immune system.D. use but you simply don’t cause enough muscular damage during your workouts to justify its use... did some preliminary testing and discovered nothing to support this. All rights reserved.

any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress.com 2006. you will notice that is not as black and white as that. irritable bowel syndrome are a few examples. When glutamine Is Worth using David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder. © Vince Delmonte www. and put it towards food if you are motivated to gain muscle weight. therefore increased catabolism. severe colds or flu’s.No Nonsense Body Shaping Introduction Chapter 8 was added to the drink. severe allergies. Page 126 of 210 www. alcoholism. All rights reserved. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation. In Conclusion At the start I stated that. the take home message. the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. so here is a chance to see if your glutamine should still be in your budget: • During a pre-contest training regiment that consists of very low calories and high volumes of exercise. • During incidences of extreme weather conditions and/or multi day training. In the end. Save your money. if you stopped reading right now. Remember. glutamine is not a worthwhile supplement for you. Severe burns.” After reviewing this article.VinceDelMonteFitness. I hope this supplement was a good example of looking at the evidence rather than the hyped-up muscle rags and advice from the ‘expert’ at your gym. • “ Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. HIV/AIDS. However. That blows the muscle-building theory out the window! So Is glutamine A Worthless Supplement? Well. Triathletes and endurance athletes come to mind. In the end. but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim.VinceDelMonteFitness. you are free to believe what you wish. no additional benefits occurred. Basically. you would think so! And you are probably confused as heck right now because everything you have heard on glutamine before today praised its holiness. “Glutamine has no muscle building effects whatsoever. you must decide for yourself what you wish to believe. protein breakdown is much more likely. is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies. there are situations where extreme stress can be counteract with glutamine supplementation. chemotherapy.com .

When my training hits a 90 % threshold – meaning I have honestly implemented all the other training principles I have shared. small place. I’m simply seeking a little bit of an edge and these supplements might help me kick down a door that’s being stubborn. A small. use common sense. Be wise.No Nonsense Body Shaping Introduction Chapter 8 Conclusion I will say this: Supplements like NO2 products. Page 127 of 210 www.VinceDelMonteFitness. and test boosters because they might in fact make a 5-10 % difference in my overall results. supplement companies don’t make money by bashing or discrediting a new product on the shelf. realize that I am not expecting miracles. If money is not an option for you. keep everything in perspective. All rights reserved. testosterone boosters and any other ‘new’ and ‘cutting edge’ product is being hyped up as you read this might have their place. but ONlY because everything else is in place. I won’t lie to you. and have approached a minor halt in progress . © Vince Delmonte www.com 2006. glutamine.THeN. remember. and you won’t be scammed or disappointed.com . NO2. I might consider using some glutamine.VinceDelMonteFitness. then knock yourself out and put as much into supplements as you wish.

VinceDelMonteFitness. better yet. It would be more comforting to know that ‘injury prevention’ is not a hot topic because injuries are very uncommon – but we know this is not true and if you have a history of injury or a present problem . Failing to Warm-up. All rights reserved. In the end.com 2006. That being said. A warm up is a great insurance policy against a strain or injury.in the midst of a training program . here is what I promote.” or “I have been on pain killers to help with my elbow pain.VinceDelMonteFitness. Then. . your level of conditioning.we need to fix and. Maybe there is no money to be made by helping people to prevent injuries because there will be no supplement to sell them to fix it. or joint pain I constantly meet with trainees . your history of injury.No Nonsense Body Shaping Introduction Chapter 9 Chapter 9: Injury Prevention And Avoiding the Causes INjurIeS HAve CAuSeS – THeY DO NOT SIMPlY FIND uS OuT OF BAD luCk Or FATe. Nothing anaerobic or of high intensity that dips into your energy reserves required for the heavy lifting. or perhaps it is not ‘revolutionary’ enough. Warming up is highly subjective and based on a few considerations but regardless. The objective is to get blood rushing through your body and to allow a few minutes to mentally rehearse your goals and the heavy lifts you are about to move. before © Vince Delmonte www.com 1. “My shoulder is killing me. consider yourself lucky and a hopeful candidate for the lottery. elliptical or seated bike. TOP 10 CAUSES OF INJURIES AND HOW TO AVOID THEM: If you have never warmed up and have never been injured.” Interestingly enough. Whether it is tendon. I recommend that everyone spend a few minutes warming up before a strength-training workout. One of the most common problems faced by strength training athletes is injury. you will have to make your own decision whether you feel ready for heavy lifting or not. Always begin with 10-20 minutes of light aerobic work on a treadmill. The best way to warm up depends on your age. or perhaps the topic is not ‘sexy’ enough for a front page spread. Page 128 of 210 www. ligament. this discussion rarely catches the attention of popular fitness and bodybuilding magazines.” or “I can’t doing anything that involves bending because it hurts my low back. what you’re wearing and your surrounding temperature.” or “This knee has been aching for months. prevent injury potential altogether.who tell me.

but your organs. Yes.” Yes. tense. All rights reserved. and joints.com 3. everY DAY IS AN IMMuNe SYSTeM DAY. everY DAY IS A CeNTrAl NervOuS SYSTeM DAY. everY DAY IS A HOrMONe DAY.I’m sure it will do the same for you. Have you ever heard a friend say.’ does not mean these other systems have fully recovered. Depending on your level of flexibility I would recommend full range of movement. ligaments.VinceDelMonteFitness. do two warm-up sets . or maybe you’ve said the following yourself. You must FULLY recover before you try to stimulate more growth from any muscle in your body. I assume you want steady and consistent gains so do not underestimate the other systems in your body.VinceDelMonteFitness. It all means the same to the other systems in your body that require FULL recovery too. perform 15-20 repetitions with 1/3 of your lifting weight. but its benefits are counteracted when you train too often. and just because you feel ‘ready to go. don’t underestimate the value of ‘psyching’ yourself up prior to a weight training session. today is leg day and tomorrow is arm day. Training Too Often. 2.com 2006. These vital systems can be overworked too. It’s not just your muscles that require recovery. and compulsive have a higher risk of injury than their relaxed peers. I know this is how every single person and their dog trains. I know this is what every fitness magazine preaches to the masses. It’s all the same to your tendons. Page 129 of 210 www. . increasing the risk that they will be harmed during workouts. Splitting a routine has its benefits. joints. hormonal. Your hormonal and central nervous system could care less that yesterday was an upper body day and today is a lower body day. and nervous system (just to name a few). “Yesterday was chest day. Productive strength training comes from progressively overloading © Vince Delmonte www. Your structural system does not care that you worked chest yesterday and are giving it a break by training back today.the second set being 10% heavier for 10-15 repetitions. reMeMBer THIS: everY DAY IS A jOINT DAY. Tension may make muscles and tendons more taut. Studies have shown that athletes who are aggressive. However. If you are nursing an old injury. Using this technique has helped me stay injury free in the gym .No Nonsense Body Shaping Introduction Chapter 9 each weight lifting exercise. Psychological Factors.

Inch by inch. Even though our goals are to increase the amount of muscle tissues and strength. and joints. © Vince Delmonte www. You must reach a greater muscular capacity to create any potential for muscle growth. If you bump up the weight on any given session and notice that your form starts to change. and ‘stay off it’ advice are useless and could be avoided if the proper measures were taken years ago. 5. Your goal is to stimulate your muscles .com 2006. joint replacement. your muscles can not read the amount of weight on the plates. injections. Remember.GET HELP! Book a session with a trainer just to show you how to perform the exercises. can be reduced with natural compounds that can save you from aching joints and years of pain. Form is one thing you do not. Oftentimes choosing a weight that is outside our limits will transfer the stress to your tendons. shoulder. Don’t be that guy! 4. ligaments. The sad news is that most treatments offered by traditional medicine simply treat the symptoms and make the problem worse in the long run. most young trainees who are currently lifting outside their limits will have no clue until 5-10 years from now when their neck and shoulder start hurting. sacrifice on. This means today’s workout must be better than your last workout. then you’ll probably be fine on your own. and they have to start spending hundreds of dollars on therapy. Common doctor recommendations of anti-inflammatory drugs. such as arthritis. and bursitis.No Nonsense Body Shaping Introduction Chapter 9 your muscles. Inappropriate Weights (Lifting Outside of Limits). Most joint problems. Potentially one of the greatest reasons for injuries to occur is due to improper form being used during the lifts. there are still times when you could choose a weight that will compromise your form and risk injury. under any circumstance. tendinitis.VinceDelMonteFitness. Yard by yard life. life is a cinch. improvement requires a sense of focus and purpose prior to each workout. They Don’t Take in Adequate Nutrients. Page 130 of 210 www. Once you know how. Not only will your form be incorrect but you will lose the isolation on the muscle. Most trainees have no idea until a few days later when they can’t figure out why the heck their lower back. Similar to other life goals. immediately bring back down that weight.not your joints. Worse yet. All rights reserved.VinceDelMonteFitness.com . muscular overload must be attained with heavy lifts but the progress must be consistent and gradual. Yes. is hard! A cute saying that can be applied to the concept of progression. If you don’t . and knee are killing. It is absolutely essential that you understand the manner in which you perform each strength training exercise you do. Improper Form 6.

limiting flexibility issues in certain joints. The ‘believers’ however. It is an essential part of cartilage. I really don’t care what kind of stretching a person uses. You can create your own laboratory and test out my recommendations yourself. nor has it ever been. to lift with a full range of motion while using heavy weights.save that for yoga class. slower. the antioxidants Vitamin E and C should be added because it is well known that free radical pathology is part of the damage that takes place in the joints. have learned the side effects of not stretching. chances are your stretching routine consists of a quick dip towards your toes. and not stretching effectively. It is acceptable. and I’m confident to say that your participation in this experiment will teach you . Many injuries occur when training in the weakest part of the motion. big muscles require strong. and accelerate recovery? © Vince Delmonte www.the role of flexibility training.No Nonsense Body Shaping Introduction Chapter 9 Supplement with flax oil at least three times a day to help reduce inflammation in the joints. Not Stretching At Least Half the Amount of Time That You Lift. a side to side bend. Do not use weight training as a method to improve your flexibility . All rights reserved. maybe a quad stretch if your lucky.VinceDelMonteFitness.by doing . and then you’re out the door. If you are training with full range movements and have 7. and healthy tissue – so why would you neglect a component of your fitness that can skyrocket your strength through the roof. which will also help reduce pain from heavy lifting.com 8. so long as you work on adding the weight very slowly so that you are fully confident you are able to handle it. maintain healthy specific joint relationships. Before you read any more literature on the academic stretch debate I encourage you to decide on this one for yourself. Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. Chondroitin sulphate is related to glucosamine and acts like flax oil helping to reduce inflammation around the joints. Most view it as something that just takes up extra time at the end of the workout and doesn’t really offer any major benefits. . For example. Studies show that shortened muscles perform weaker. Also. synovial fluid. the bottom of the squat position places outrageous stress on the knees and the bottom of the bench press position can tear the ligaments and tendons of the upper arm and shoulder. Page 131 of 210 www. Unless you regularly go to a yoga class. however. First get down the basic movement. Stretching is not popular.com 2006. and have a higher incidence of injuries. only train within your current range. provided that the desired range of motion is achieved and sustained to minimize injury and maximize performance.VinceDelMonteFitness. and other components of joints. But. lengthened. greater joint angles. Choose the Appropriate Range-of-Motion Based on Your Flexibility. then add more weight.

” The lack of progress is because of the absence of progressive overload. unlike stretching. and who has never personally experienced the benefits of flexibility training? • Start off by stretching your tight muscles. based on my personal study and experience. There is a positive correlation between more frequent stretching sessions.’ You would not take money advice from someone who is broke. I recommend a bare minimum of 0. • Don’t take advice from people who can’t touch their toes. If you are not attempting to improve your flexibility from session to session then your tissue will continue to maintain the same length. Ghaah! I can hear the groans now. why not? If you have. Page 132 of 210 www. sore. • Flexibility training involves progressive overload just like your cardio and strength training. One of the main reasons I believe people ‘give up’ on stretching is that they do not experience the benefits. • As a general guideline. If you have a nutrition. This means if you spend 2 hours lifting weights in the week. longer stretching sessions and holding the stretch longer – and improving the length of a tendon.5:1. From session to session. for injury prevention and performance enhancement. experts. Strength training. “I’ve never been able to touch my toes. This means that if you train 2 hours a week with weights. endurance. and athletes have little exposure to true flexibility training and have little knowledge of the ‘real-world benefits. and cardio program – why would you not have a flexibility program? You should spend just as much time and effort into making consistent progress and gains with your range of motion as your other physical qualities. • Monitor your progress in flexibility. They make a lame attempt and say. ask yourself what kind of progress you have made. Start by stretching the tight side first. A 1:1 ratio is the optimal amount of time. And if you spend an additional 2 hours doing cardio – you’d better find time to do at least 2 hours of stretching. so why take stretching advice from someone who is always injured. The consequence is greater for those with lower levels of flexibility. • Flexibility training is the only component in exercise where more may be better. you should spend 2 hours stretching. Compare the difference.No Nonsense Body Shaping Introduction Chapter 9 • Flexibility training should be treated just like every other component of your fitness program. Spend at least one minute per side and focus on building up to 5-10 minutes per stretch in each session. how much did your range improve and note what you did prior. For the lazy. speed and power training more often lead to injury.VinceDelMonteFitness. Have you improved? If not. It does not matter which order you stretch them in (it actually does.com 2006. ligament or muscle tissue. but for now let’s just develop the habit). tight. I can FLEXIBILITY TIPS AND GUIDELINES: © Vince Delmonte www. you MUST stretch for at least 1 hour total. you should spend just as much time stretching as in all other training.com .VinceDelMonteFitness. All rights reserved. If you increase the range bit by bit. Most coaches. strength.

No Nonsense Body Shaping Introduction Chapter 9 promise you that almost any ache or pain in your body will disappear. Most people acknowledge this principle but most fail to execute it appropriately. Don’t look at these professionals as a ‘crutch’ or someone you need to ‘rely’ on.com 2006. this will be the missing link that crashes the house if you do not address it. For example. and the majority of my clients have set personal bests after 30 + minute stretch sessions prior to lifting. myself. Screening for muscle imbalances and postural alignment is the current cutting edge of injury prevention. I can hear the cries right now.and then you go the gym and expose your body to thousands of pounds of poundage? HELLO! Your body is screaming for an injury! I would suggest approaching a reputable and trusted chiropractor. Please note that I am referring to stretching over reactive muscles. Assessment of muscle strength and alignment by a professional therapist should occur prior to your training. “Stretching before you workout makes you weaker!” Does it? I. If you are serious about making consistent strength gains your body will thank you immensely.com . you will feel absolutely incredible. This guideline applies to your tighter muscles that can limit range of motion. massage therapist and/or Active Release (ART) therapist for regular clean ups and maintenance. Detection of these 9. Muscle and Structural Imbalances abnormalities and correction before injury has occurred should be part of any injury prevention strategy.VinceDelMonteFitness. The rationale behind this is that there are detectable and correctable abnormalities of muscle strength and length that are fundamental to the development of almost all musculo-skeletal pain and dysfunction. it is the smallest muscle in your body that appears to have no significance until you are sidelined and down for the count. and your strength will go through the roof! • Stretch before you workout. All rights reserved. No matter how small the muscle weakness. Can you imagine if you were training with one leg longer than the other or a separated joint you are not even aware of or a misalignment in your shoulder girdle .VinceDelMonteFitness. 10. Most often. Most muscle weaknesses are created over time from continually doing the same exercises and working the same muscle groups in the same order week after week. Muscle Weakness © Vince Delmonte www. Page 133 of 210 www. If you decide not to make these therapists a part of your team – be prepared to pay for some physiotherapist’s next European vacation when you get hurt! The quickest way to get injured (and stunt your progress) is to ignore your weaknesses. It is not necessary to stretch muscles or around joints that currently have optimal ranges of motion. if your hip flexors are extremely tight it will be in your best interest to reduce the amount of tension so that you can attain a deeper range of motion when you squat or deadlift etc.

Flip everything upside down. © Vince Delmonte www. You are in for a surprise in your next workout – be prepared to find new muscles. but simply took this one tip away.VinceDelMonteFitness. Simply flip your entire current program upside down. All rights reserved.com . I could guarantee that you would experience some new results. All weak muscles should be placed at the start of the week and early in the session because this is when you are the most fresh. Page 134 of 210 www.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 9 If you did not follow the No-Nonsense Program. If you were doing chest first – do it last.com 2006. and they will reap the most benefit. If you were doing calves on Friday – put them on Monday.

for the most part. DO NOT be scared to train in the same fashion as males. Train With Heavy Weights for High reps 4. do NOT. with the exact same body. are the same women you will see in the gym 10 years down the road. Those women who are too ‘scared’ to lift heavy weights.VinceDelMonteFitness.hence why they grow muscle faster and are typically stronger. Just trust me on this one.com . All rights reserved. This is the number one goal of every single workout . Measure Your Intensity Muscle Threshold Muscle Threshold (output. Train to Failure 5. you must INCREASE your MUSCLE THRESHOLD each and every workout.your muscles are designed to tolerate trauma and adapt. Increase Muscle Threshold above last Workout 2. GET STRONGER. To build more SIZE. or to become MORE MUSCULAR. © Vince Delmonte www. It is your job to inflict more trauma than they have ever experienced before.the cornerstone of every single training session. Overcome this fear if you want to be successful. change is possible. to protect themselves from being traumatized ever again. performing their exact same cardio routine.com 2006. so long as you are willing to take initiative and get over your old ‘mindset’. Since this testosterone production is not something you can really control. with the exception that males produce more testosterone . Want to know a huge secret though? Males and females should be training in pretty much the SAME way. Foundational Principles to execute during each Workout: 1. Page 135 of 210 www. This type of training is going to get you MAXIMUM results. and this is that reason . and capacity are all other terms I use interchangeably for threshold) is the amount of work your body achieves in a specific amount of time. We discussed that you must give your muscles a reason to grow. There is not a whole heck of a lot of differences in the two physiologies of the genders. I want you to realize that much of what I’m going to discuss in this chapter. Activate as Many Muscle Fibers as Possible 3. you will think will be more what a male should be training like.No Nonsense Body Shaping Introduction Chapter 10 Chapter 10: No Nonsense Maximum Body Shaping Programs Before we start out. workload. as a survival mechanism. I repeat.VinceDelMonteFitness. Believe me.

Train to Failure Muscular failure is the point that you reach in a set where you can no longer move the weight. Which will stimulate more muscle fiber and have a greater chance of surpassing your muscle threshold? Training with heavy weights for 2-3 reps. the greater reason it has to grow and become stronger. You must keep track of your progress in a training log so that you can ensure a greater muscle stress on each muscle group . It is extremely important to take a set to complete failure because it ensures that you have exhausted as many possible muscle fibers in that particular area. If you train a few reps short of momentary failure or if you train a few pounds too light. that is.which is why we are training in the first place. no matter how hard you try. Your goal is to leave no single muscle fiber UNTRAINED or UNWORKED. You must have a tool that will allow you to measure if you are. The greater the workload placed on the muscle. so listen up. Page 136 of 210 www.VinceDelMonteFitness. The longer you have trained the more critical it is to have a tool that you can use to objectively measure your progress.this is the cornerstone for muscle growth. you are leaving a lot of precious muscle fiber untapped and unworked. doing heavy weights for high reps will make your muscles do more work than doing heavy weight with low reps. Notice I emphasized IF because if this workout did not surpass your last workout’s threshold then there will be NO REASON for NEW muscle growth . And surpassing your muscles’ previous threshold will lead to bigger muscles.com .No Nonsense Body Shaping Introduction Chapter 10 Activate as Many Muscle Fibers as Possible Each rule builds on the last one. or training with the same amount of weight for 8-9 reps? That’s right. then you will not activate all the potential muscle fibers that could lead to growth. This means you must perform more work in the same or less time than before. More on this concept shortly.VinceDelMonteFitness. increasing the workload on each particular exercise.com 2006. Measure Your Intensity Now it is time to see IF our sweat and tears will result in an anabolic environment muscle growth. © Vince Delmonte www. meaning you are leaving a good portion of the muscle untrained. If you stop 2 or 3 reps short of failure then. if fact. You have reached the limit of the muscle. Train With Heavy Weights for High reps THe ONlY reASON YOur MuSCleS WIll grOW BIgger AND STrONger IS IF YOu SurPASS YOur MuSCle’S CurreNT THreSHOlD AND ‘OuT DO’ YOurSelF FrOM YOur PrevIOuS WOrkOuT. Your next goal is to ensure that you have utilized every single muscle fiber within that particular area of the trained muscle. All rights reserved.

etc) we will leave this variable out of the equation because it will be a constant in each training phase . This way you are prepared to do battle each workout and can visualize the extra rep or extra poundage you will be lifting.and it is difficult to start and stop a stopwatch for each and every set! The only time factor we will monitor to measure intensity is the total duration of the workout. assuming reps and sets are the same.VinceDelMonteFitness. Page 137 of 210 www. . range of motion. assuming sets and weight is the same.com © Vince Delmonte www. and this is where people screw up the most. You must have GOALS for each workout. in fact. exercise Squat Squat Set # 1 2 # reps 10 8 Weight 150 150 Workload 1500 lbs 1250 lbs NOW YOu HAve A TOOl THAT YOu CAN uSe AT THe COMPleTION OF eACH WOrkOuT AND DIreCTlY COMPAre IF YOu HAve ACHIeveD MOre WOrk IN THAT PArTICulAr exerCISe. Number of repetitions 3. sets and reps in 40 minutes instead of 45 minutes. increased. and you have just set up the potential for NEW muscle growth. Ways to Set New Muscle Thresholds Your muscle capacity can be increased by the following: • • • • Increasing the training weight. which means you recovered from your last workout.VinceDelMonteFitness. How to Measure Your results Let’s review the basics to accurately increase our muscular threshold: 1. Increasing the number of sets. Amount of Time it Takes to Complete Specific Set Measured in Seconds Since time has many variables that can effect its outcome (such as tempo. Performing the same weight. If you did. This is FANTASTIC! Hold you head up high because this is a critical requirement of new muscle growth. Increasing the number of reps. Number of Sets 2.No Nonsense Body Shaping Introduction Chapter 10 I recommend carrying a diary to the gym and KNOWING what you must BEAT before you start your workout. assuming weight and reps are the same. All rights reserved.com 2006. then it is safe to say that your intensity (and work capacity) has.

No Nonsense Body Shaping

Introduction Chapter 10

On my website I promised you that this was a simple step-by-step plan and this is what I meant. These above factors are all you need to worry about. There are many other proposed methods for alternating intensity and calculating power; however, so this system will meet all of our requirements to progressively overload our muscles. Making it any more complicated than this is a waste of time and could lead to another 100 pages of reading for you!

How Much Stronger Should I Be getting each Workout?
This is a valuable tool to determine the percentage increase of each exercises workload: You will need your old workload for the exercise you are comparing, which we will refer to as your Old Personal Best. And your new work-completed calculation. This will be referred to as your New Personal Best. New PB - Old PB = Difference in Work Difference Divided By Old PB Multiplied By 100 = Percentage Increase In Work (Diff / Old PB x 100).

keep A log Book
Tracking your progress is mandatory. This is like professional sports teams competing without keeping score, or like runners and swimmers working out without a stopwatch. How do you expect to get better? In my opinion, if you work out without a log book you really aren’t serious and should reconsider the reasons you work out. Keep working out - just don’t expect any exceptional gains. THINgS YOu SHOulD TrACk: • Workout Tempo • Muscles Trained • Exercises Used • Weight Used • Number of Sets • Time to Complete Workout • Time of Day • Energy Levels

© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 138 of 210 www.VinceDelMonteFitness.com

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Introduction Chapter 10

By monitoring your gains you can actually see if your workouts are progressing, which will help prevent plateaus. If your workouts are not progressing then you can see exactly where the problem is - perhaps an extra day was needed to recover or your body did not receive sufficient calories etc.

Interestingly, weight lifting is the only activity I know that preaches this theory of training to failure. Do you know any basketball team that shoots the ball until they can’t shoot one more? Do you know any swimmer or runner who trains until they can not take one more stroke or one more step? Training to failure has grown in popularity in weight training circles the past few decades and not only has this concept inspired millions to train ‘hard’, but it has also misled millions to train stupid.

Training to Failure is Not A valid Way to Measure Intensity

Let’s say you just finished a workout after a very late night when you had a less than stellar nutrient intake. You’re dehydrated and your energy reserves are depleted, but you have a great workout because you trained to failure. The reality is that your workout probably fell short of your personal best. Because of the circumstances, your work volume and poundage did not come close to your personal best, and your workout time was probably longer. You did not meet any of the requirements to set up an environment for muscle growth. Do not base your progress on intangibles like how you felt and what you ‘perceived’ to be intense. Base your progress on solid evidence - use the formula I provided above.

The Muscle Progress Formula
MAxIMuM TeNSION + MAxIMuM lOAD + leSS TIMe = INSANe MuSCle gAIN! Instead of describing the structure and complicated make-up of your muscles (this will do nothing for muscle growth and could put you to sleep) I have created the above mission statement to simplify the training process and give you one clear goal for every training session at the gym. If you truly want to see some insane muscle gain then you must execute these principles during every rep, every set and every single workout. This is how you will reach your true genetic potential. Let’s look at it further: MAxIMuM TeNSION: A quICk HISTOrY leSSON ON ‘TIMe uNDer TeNSION.’

© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.

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No Nonsense Body Shaping

Introduction Chapter 10

In the year 2000, Charles Poliquin first popularized the concept. He suggested a new training variable that would help influence training response by measuring how long a muscle was ‘under tension’ during an exercise by using a stopwatch. Ian King, an Australian strength coach furthered the concept by using a numerical system. An example of this system might look like this: 4-2-1 Which means the weight is lowered in 4 seconds, paused for 2 seconds and lifted in 1 second. This would be considered the ‘tempo’ or ‘timing.’ Each tempo would reflect a different training response. So, using this tempo for 10 reps would equal a total time under tension of 7 seconds X 10 reps = 70 seconds

Duration: Adaptations:

20 sec 40 sec 60 sec ______________________________________________________

Neural Response

Metabolic Response

Neural adaptations refer to increased central nervous system functions, such as an increased ability to recruit muscle fibers and increase coordination between different muscles. Neural training is another name for strength training, power training, or speed training. Metabolic adaptations refer to a change in body structure, such as an increase in muscle fiber size and other connective tissues, increased substrate stores giving a ‘fuller’, more defined look, increased size and function of blood vessels etc. Metabolic training is a technical way to say muscle building or muscle defining. Charles Poliquin, a strength and conditioning coach, has come up with these numbers as a guide to help determine T.U.T. 1. If you train for relative strength, TuT [time-under-tension] should be under 20 seconds. 2. If you train for an increase in tissue, TuT should be around 40-70 seconds. These numbers are based on a full set. In other words your T.U.T. should total between 40-70 seconds per set for an increase in muscle tissue, which is what most of us are looking for. Definition! © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 140 of 210 www.VinceDelMonteFitness.com

No Nonsense Body Shaping

Introduction Chapter 10

Maximum duration refers to reaching the point of momentary muscular failure. When you have trained until you can not complete one more unassisted rep, you have reached maximum duration for that specific exercise and load. The key to insane results is to incorporate the best of both worlds – sets between 2040 seconds and sets between 40-70 seconds. A weight that is maximized for the duration of 20-40 seconds has been shown to increase neuromuscular strength – this means an increased ability to recruit more muscle fibers and increased coordination between different muscles. A weight that is maximized for the duration of 40-70 seconds has been shown to increase muscle fiber size and other connective tissues, increase substrate stores such as glycogen, and increase size and function of blood vessels. My training program combines the best of both worlds. This method has turned out to be the MOST eFFeCTIve, reSulT-PrODuCINg TeCHNIque ever! Once you start using these techniques you will start BuIlDINg SerIOuS MuSCle MASS, geT INSANelY STrONg, ADD SerIOuS SIze TO YOur FrAMe, SerIOuSlY CHANgINg YOur BODY, SerIOuSlY SHeDDINg uNWANTeD BODY FAT, AND reAllY STArT TurNINg HeADS!


In order to overload your muscles to create the potential for NEW muscle tissue you must get your muscles to generate as much force as possible AFTER you have FULLY recovered from your last training session to ensure SUPERCOMPENSATION. You must use the heaviest weight possible – relative to your level of strength – for a maximum duration of 40-70 seconds.


In order to overload your muscles to create the potential for NEW muscle tissues you must get your muscles to generate as much force as possible AFTER you have FULLY recovered from your last training session to ensure SUPERCOMPENSATION. You must use the heaviest weight possible – relative to your level of strength – for a maximum duration of 20-40 seconds.


Yes, you read that correctly above. If you have been training longer than 12 weeks consistently, then I strongly suggest that you take at least one week off without any training whatsoever. This is extremely critical because if you don’t, you will bring residual fatigue into the new routine and it will not work. I need you FULLY recovered – not just your muscles, but your immune, hormonal and central nervous systems, which are taxed harder and have slower recovery rates than your muscles – or else you will be starting the program in a over-trained state.


© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.

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You will be amazed at how you feel once you have fully recuperated and begin this new muscle-building routine. In the meantime, take the next week to study this course, read, and re-read through it a few times and make any preparations (groceries etc.) that will be necessary prior to beginning.

I have taught in detail that you will only grow AFTER you have fully recovered from training. Therefore, your attention to the recovery process should be given just as much attention as the training process itself. Training consumes or depletes. It disrupts homeostasis and inflicts trauma to your tissues. The amount of damage you inflict on your body will reflect the amount of recovery required. Exceed it at your own peril. Creating a recovery plan is not rigid and can be altered based on your stress levels and age, which are the two most powerful factors working against you. You can also alter the recovery process with nutrition, supplements, sleep, and rest.


Your lack of progress is more often caused by over-training than any other factor. Over-training occurs if you are exposed to a subsequent bout of training before recovering from the previous one. When this occurs a few times in a row, you start to see more obvious signs of over-training. Too much literature focuses on the symptoms instead of prevention of them. You may have read the terms ‘over-training syndrome’ and ‘planned over-training.’ There is no need for this – if you are in control of the recovery process and training, if you train to preset levels, and recover in pre-planned ways, you don’t need to know anything about ‘over-training syndrome.’

Your goal is to return to the gym recovered, with NEW muscle so that you will be able to naturally lift more and repeat the process. If, for whatever reason, you return to the gym and realize that you have not fully recovered, you have two choices. You can walk out immediately and return the next day to attempt the workout again, or you can ‘tough it out’, and train at sub-maximal loads that will do NOTHING for any further muscle growth. This will have you taking one step closer to the overtrained state. This has happened to me before – it is a tough decision because your natural tendency is to slug it out – but your goal is to get stronger from workout to workout, not to see how tough you are. Don’t worry if you made an error in judgment prior to the workout and realize that you have not fully recovered – I want you to go home! An alternative would be to replace your weight session with a flexibility session if you do not want the trip to the gym to be completely in vain. © Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved. Page 142 of 210 www.VinceDelMonteFitness.com

reCOverY rule A

I know this is not a lot of weight. and individual muscle weaknesses.No Nonsense Body Shaping Introduction Chapter 10 Your second goal is to make consistent strength gains from week to week. the tires are balanced. So let’s say you squat 120 pounds right now. This means absolutely no exercise whatsoever for these periods of times. Preparatory Training Phase. I believe this phase makes the program far more powerful because it brings you – the trainee – into the training process. © Vince Delmonte www.VinceDelMonteFitness.com .VinceDelMonteFitness.UPSIDE DOWN TRAINING This is the phase of the program that will be CUSTOMIZED completely to you. Increasing a minimum of 5% strength every 2 weeks is your guide on isolation lifts. All rights reserved.com 2006. Think long-term gains. THe MAIN gOAl OF THIS PHASe IS TO DeDICATe AT leAST FOur WeekS TO MINIMIzINg YOur PerSONAl MuSCle WeAkNeSSeS. Many programs neglect the importance of individual differences such as posture. Slow and steady wins the race! RECOVERY RULE B YOu HAve TWO FOrMS OF reCOverY AFTer eACH TrAININg PHASe – ½ WeekS Or Full WeekS. Here are my guidelines: TAke A ½ Week OFF everY 6 WeekS TAke A Full Week OFF everY 12 WeekS #5 . or Control/Stability Phase – I will refer to it as Upside Down Training because it is my bet that for the majority this will feel upside down! Upside Down Training is the first step before I unleash the keys to the car. AND eNSurINg THAT BOTH SIDeS OF YOur lIMBS Are PerFOrMINg equAllY. This is also an excellent opportunity to troubleshoot any potential injuries. Increasing a minimum of 5% strength every week is your guide on compound lifts. this is a generalization and biceps is a smaller muscle group. In 4 weeks you should be squatting closer to 144 pounds – an extra 24 pounds. Some refer to this phase as the Corrective Training Phase. So let’s say you are bicep curling 10 pounds right now. muscle imbalances. In 4 weeks you should be at least a pounds up . Page 143 of 210 www. You wouldn’t take out a beat up car on a long road trip or under hazardous conditions would you? You would make sure the car is in alignment. But in 10 weeks you will be curling 15 pounds and in 4 months you will be curling 18 pounds! Again. If you are a few pounds off or ahead of schedule. don’t sweat it.

9.VinceDelMonteFitness. low Back (lying) letter T Stretch kneeling Hip Flexor Stretch Side lying quad Stretch Supine Hamstring Stretch gluts/Piriformis Stretch Double leg Straddle Stretch Tensor Fascia latae Stretch Forward lunge Calve Stretch upper Body Stretching: 1.com . 5. 6. 3. YeAr rOuND FlexIBIlITY TrAININg PrOgrAM Below is the Stretching Program to be followed during the entire year: lower Body Stretching: 1. 7. Therefore consider this first phase of your training like an automobile tune-up. 6. When we start lifting some really heavy weights in a few short weeks. Let’s begin with lengthening shortened muscles with a flexibility training program. 7. the tank was full of gas and any old parts were replaced with new parts etc. All rights reserved. 2. Skipping this stage is like building a 10-story building and then realizing there is a problem with the foundation.No Nonsense Body Shaping Introduction Chapter 10 there were no malfunctioning parts. 2.com 2006.VinceDelMonteFitness. Trapezius Stretch Chest Stretch (doorway or wall) Anterior Shoulder Stretch Back Stretch (wall) quadratus lumborum/lat Stretch Seated lateral Stretch Forearms (kneeling) © Vince Delmonte www. Either you address them now. 4. 8. all of your weaknesses will become exposed. 3. 5. or you will pay for them later. 4. gOAlS FOr uPSIDe DOWN TrAININg Priority #1 for uDT – Improve Posture By lengthening Shortened Muscles Improving posture requires lengthening shortened muscles and strengthening weakened muscles. Page 144 of 210 www.

Page 145 of 210 www. and shoulders. to the floor holding a broomstick over your head with a flat back. or structural problem. calves. lIMITeD rANge Or POOr OverHeAD SquAT TeCHNIque: If you can not squat down below parallel. If you have a condition that you feel is not addressed. Get ready to strengthen those hip extensors (butt muscles). strengthening your abdominals. and hip flexors.No Nonsense Body Shaping Introduction Chapter 10 HOW TO CuSTOMIze YOur STreTCHINg PrOgrAM BASeD ON YOur POSTure: The below is a brief version of a proper fitness assessment. and abductors. not to mention a lot of stretching out your TFL. If you are in doubt of a lagging body part or nagging injury. Severe OuTWArD FOOT PlACeMeNT: Same as above but probably also tight adductors (inner thigh muscles) and weak abductors (outer thigh muscles). then seek out a qualified therapist to eliminate any potential injury. feet a little wider than shoulder width. Oftentime. ITB.VinceDelMonteFitness. © Vince Delmonte www. Most can not do this while keeping their back flat.com . chest. flexibility and muscular assessment methods are beyond the scope of this book. a muscle will not ‘fire’ or do its job because of a nerve problem (nerve entrapment will make the respective muscle unresponsive). POSTerIOr PelvIC TIlT: If your pelvis is tilted posteriorly. hip. SlIgHT OuTWArD FOOT PlACeMeNT: This is a sign of weak glutes and tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh.com 2006. then you require some flexibility work around your shoulder. quads. This could mean the joint is not holding or not in alignment (pelvis out of alignment. and ankle joints. and I will make the best recommendation as to which steps to take. These areas of focus will not cure every problem but will eliminate some of the most popular ones and will help you discover where some of your weak links lie and how to customize the stretching program around your tighter areas. and arms in line with their spine. This calls for some serious stretching around the hip flexors. one leg longer than the other. Not all perceived flexibility and muscular issues are actually a result of poor range of motion or lack of strength. adductor’s. All rights reserved. then expect to do more stretching on your hamstrings and possibly weak spinal erectors. head up.). feel free to contact me to troubleshoot the problem.VinceDelMonteFitness. unknown shoulder separation etc. ANTerIOr PelvIC TIlT: If your pelvis is tilted forward then expect to do more stretching on your quads and hip flexors. Postural analysis. as well as.

com .VinceDelMonteFitness. Many will debate ‘the best time to stretch. not the symptom. AND/Or MASSAge THerAPIST THAT CAN ‘CleAN uP’ ANY ABNOrMAlITIeS THAT WOulD Be OuTSIDe OF YOur OWN SCOPe OF COrreCTINg. Personally I find stretching to be a relaxing activity so it kills my ‘edge’ before I have to train hard so I prefer to stretch after a workout. Your body will thank you dearly! © Vince Delmonte www. Build up to 2-3 minutes per side on areas of attention. Page 146 of 210 www. ArT THerAPIST. don’t stretch with a stopwatch either. ***Consider doing your stretching program on your non-weight training days so you are not pressed for time and so that you can put all your energy and focus into a high quality flexibility session. you might as well make it three and add stretching.com 2006. Seek out an assessment from a competent therapist and have them treat the cause.No Nonsense Body Shaping Introduction Chapter 10 I HIgHlY reCOMMeND SeeINg A COMPeTeNT INjurY TreATMeNT PrOFeSSIONAl SuCH AS A CHIrOPrACTOr. that will be almost one hour of stretching a day if you perform upper and lower body each day. ****Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching.’ but in the end I believe that’s just another reason for the ‘talkers’ to talk instead of getting off their butts and actually doing it. Go somewhere quiet and get into a relaxed zone. Stretching is one of the only things where more is better. If you are going to be completely changing the way you eat and train. Just like your weights – you should be increasing your range of motion each week. All rights reserved. not just on your workout days. The bottom line is that you find time to stretch period. **It does not matter whether you stretch before or after your workouts. Not correcting the root cause will lead to further occurrences of this condition in the future. SPECIAL NOTES: *To exploit the full benefits of flexibility training this program can be done on a daily basis. *****Spend more time on the areas that are tighter and don’t hold yourself to the above recommendations. You are wasting your time and money if the therapist fails to determine the cause of the current condition. Stretch for RESULTS. Oh yeah.VinceDelMonteFitness. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Yes.

A unilateral movement is where you only use one limb at a time. then you must train through a full range of motion. you should do no more than 5 reps on the stronger side (even if it feels like you can do 15 or more). • never perform more reps or more stretch on the strong/long side. All rights reserved. Priority #3 for uDT – Improve Posture By Increasing Core Stability And Strength HOW DO YOu kNOW IF YOu HAve WeAk COre MuSCleS? This can be discovered by lying on your back in a sit-up position. So. • do no more reps or load (strength) or time (stretching) on the strong/long side than the weak/tighter side could do.com . if you are doing leg extensions and can only do 5 reps on the weaker side. IAN’S WeAk SIDe ruleS • Strength train the weak or injured side first and stretch the tighter side first. • then MAYBE do the strong or more flexible side. • Train Through A FULL Range Of Motion: Some sources say that you only need to train through a limited range of motion.com 2006.No Nonsense Body Shaping Introduction Chapter 10 Priority #2 for uDT – Improve Posture By Strengthening Weaker Or Imbalanced Muscles • Minimize Muscle Imbalances: During UDT you will do EVERYTHING unilaterally with free weights and cables. A limited range of motion equals a limited range of the muscle being used. When you have a strength imbalance there is a tendency to ‘shift’ the load to the strong side. Instead. The insidious part to this is that it’s not detectable visually until the imbalance has reached ridiculous proportions. • Apply Ian King’s Weak Side Rule: I think I learned this from the Australian strength coach and even though it appears obvious I have never heard these rules shared in conventional fitness magazines. thus increasing the imbalance. plan to use ‘unilateral’ movements.VinceDelMonteFitness. Page 147 of 210 www. Be prepared to discover some ‘new muscle’ with this one tip. A bilateral movement is where you are using both limbs together –a lat pulldown or bench press would be a bilateral movement and is out of the question during UDT. Another advantage of avoiding bilateral movements in UDT is that any hidden muscle weakness will be exposed and can be treated. and avoid ALL bilateral movements. and if your goal is to stimulate as much muscle fiber as possible.VinceDelMonteFitness. Keep your knees bent at 90 degrees and your feet flat on the floor. Now try to sit all the way up with © Vince Delmonte www.

com .com 2006. Keep your body moving. All rights reserved. Priority #4 for UDT – Improve Posture By Increasing Shoulder Stability HOW DO YOu kNOW IF YOu requIre A SHOulDer STABIlITY PrOgrAM? © Vince Delmonte www. so your abs will recover quickly. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets.week programs! Abdominal Program Order A B C D E F G exercise Air Bike Crunches Janda Sit Up (wrists to knees) Full Sit Ups Lying Side Crunch Supine Double Leg Raise Alternating Toe Touch Hip Thrusts Sets 1-2 1-2 1-2 1-2 1-2 1-2 1-2 reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 Tempo 201 201 201 201 201 201 201 rest 1-2 minutes and repeat Notes - ***Special Tips • This is a continuous circuit. which means you will move from exercise to exercise with zero rest. Your abs will be on fire! • Unless they are really sore.No Nonsense Body Shaping Introduction Chapter 10 your arms at your side. It’s based on higher volume and no load. If not. The attached abdominal program. • Don’t be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. do this program every workout.VinceDelMonteFitness. then your abs are VERY weak. lower extremities.VinceDelMonteFitness. • Notice the tempo is quicker. at this stage. Page 148 of 210 www. These exercises are not designed to make your abdominals ‘pop out’ – that will come during the 29. You should be able to sit all the way up without acceleration and without your feet leaving the ground. hips and. is injury prevention focused. The primary purpose of this initial abdominal training is to prioritize the health of the lower back.

Most likely. If you have had a previous shoulder injury. Shoulder Stability Program Order A B exercise Retractions Reverse Fly with Tubing (dumbells optional) External Rotation with tubing (dumbells optional) Diagonal External Rotation with tubing ( dumbells optional) Prone Dumbell Reverse Flys Sets 1-2 1-2 reps 10-15 10-15 Tempo 311 311 rest - Notes - C 1-2 10-15 311 - - D 1-2 10-15 311 - - E 1-2 10-15 311 1-2 minutes and repeat - ***Special Tips • This is a continuous circuit. If you look down and see your palm or thumb facing the wall behind you. All rights reserved. front delts. slightly facing your thighs then you have mild internal rotation of the shoulder joint. INTerNAllY rOTATeD SHOulDerS: Stand beside a mirror and look at your body with a side view.com . If your thumbs are pointed inward diagonally. Now face the mirror and take a look at the position that your thumbs are facing. then you have severe internal shoulder rotation. In addition. you will benefit from the simple shoulder stability program attached below. we will be strengthening the external rotators of your shoulder and lots of strengthening the scapula to correct this problem.VinceDelMonteFitness.VinceDelMonteFitness. if you have been training longer then 4 years or if you fail to meet the test below. If you can see the top of your upper back in the mirror.com 2006. Get ready for tons of pec. • Notice the tempo is slower because it is also injury prevention centered.No Nonsense Body Shaping Introduction Chapter 10 The majority of people will be able to answer this fairly easily. lat. you have done too much lat or pec work and not enough retraction or external rotator work. then you have internally rotated shoulders. Page 149 of 210 www. then you’re golden. and biceps stretching. Focus on SLOW and CONTROLLED. If your thumbs are facing straight ahead. © Vince Delmonte www. which means you will move from exercise to exercise with zero rest.

The heavier you plan to lift.com 2006.com . age or sex – body weight exercises should be the foundation of any training program.VinceDelMonteFitness. this mini routine will extend the lifespan of your shoulder joint. control. but to simply ‘switch on’ the rotator cuff and external rotators so they are prepared to stabilize the shoulder area. handstand push-ups.VinceDelMonteFitness. In exchange for an extra 5 minutes of your workout. pull-ups. • Your goal is not to ‘work it’. in your basement. body type. the more beneficial this will be.’ I can’t agree more. ‘you have no freaking business using a load if you can’t stabilize. chin-ups. dips. one leg deadlifts. All rights reserved. • I suggest performing this mini routine prior to every one of your upper body workouts. and a few others that might be new for you. No matter what your frame. so you can train hard and pain free! Priority #5 for uDT – Improve Functional Strength And Conditioning With Body Weight exercises Introduce Body Weight Training: Alwyn Cosgrove preaches that.No Nonsense Body Shaping Introduction Chapter 10 • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. Page 150 of 210 www. and move efficiently using only your body weight. You can’t lift your own body weight? Tough! This phase has your name written all over it! get ready to introduce lots of very functional based movements which include push-ups. one leg back extensions. sit-ups. one leg squats. wall sits. You will notice that this workout can be done literally anywhere – at your gym. or at the mall! Body Weight Conditioning Program Order A B C D exercise Standard Pushup Mountain Climbers Burpees High Knee Drill (running on the spot) Bodyweight Squats Sets 3 3 3 3 Time 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds Tempo Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed rest 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds Notes - E 3 - © Vince Delmonte www.

• Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise.VinceDelMonteFitness. If 20 second intervals are not enough. this is also a conditioning program! Build up to 3 sets with with only 1 minute between sets. which means you will move from exercise to exercise. • The secret to this circuit is INTENSITY. and you will be sweating harder than when you do cardio – trust me! • Don’t be surprised if you feel light headed or really winded! As I said. • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame.No Nonsense Body Shaping Introduction Chapter 10 F G H I Close Grip Chin Ups Bench Dip Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise 3 3 3 3 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds J K L M 3 3 3 3 ***Special Tips • This is a continuous circuit. you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. Your heart will be pumping.com 2006. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Page 151 of 210 www. You get 20 seconds rest between exercises.com . then build up to 30 seconds per exercise. © Vince Delmonte www. All rights reserved. • Feel free to improvise with this circuit if your fitness is really low. The order of exercises is not so important. For example.VinceDelMonteFitness. • You will require a stop watch that has a timer which beeps every 20 seconds and then breaks for 20 seconds.

VinceDelMonteFitness. followed immediately by 7 full reps. Ask yourself. There are many ways to perform this movement but my favorite. followed immediately by 7 half reps in the strongest half. pause for one second. is to do 7 half reps in the weakest half. and legs. and then take 4 seconds to lift the weight. __________________________________________________________________________ I’m just guessing but you might note calves. Did I mention that these suckers burn like crazy? Introduce 21’s: Yes. I know these are nothing new but have you done 21’s for more than just biceps? Get ready to use 21’s on almost every muscle in your body. Of course you will be doing fewer reps. Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent to ensure the working muscles are switched on. back. this goes against what every personal training certification teaches and against Joe Weiders top training secrets. © Vince Delmonte www. which you will be using. This is one rep. Grab a piece of paper and write down all your muscle groups and number them from weakest (or underdeveloped) to strongest. Introduce Small Muscle groups Prior To large Muscle groups: Sure. pause. Pause every time before you change direction to experience the full effect. which will lead to a plateau in your larger muscle groups as well. pause.VinceDelMonteFitness. forearms. how will your smaller and lagging body parts every catch up if you always train them at the end of the workout when your body is depleted of energy? How will your lagging parts no longer be the limiting factor in your strength gains if they are never given any priority? The obvious answer is that they will never keep up to the growth rate of your larger muscle groups. For 814. extend your leg again. Now we have a serious problem! __________________________________________________________________________ MINIMIze MuSCle WeAkNeSSeS – This is a fun exercise. but we are playing by a different set of rules. and 515. This means that you will not be doing boring singles all the time. this means you would take 8 seconds to lower the weight. abs. Page 152 of 210 www. These are the most popular muscle weaknesses because they are given lower volume and less priority than the major muscle groups like chest.No Nonsense Body Shaping Introduction Chapter 10 Priority #6 for uDT – Decrease lagging Body Parts With Advanced Intensity Techniques Introduce 1 and 1/2’s: An example would be on a leg extension.com . This will force your muscles to learn how to control the desired joint and ensure solid joint stability. All rights reserved. and return the weight to the bottom. pause. My favorites are the lifting speeds 814. This is an excellent method for isolating the weakest range of a movement. you would extend your leg fully. lower the leg half way. shoulders. 613.com 2006. arms etc.

there is a very simple principle we will follow for upside down training. __________________________________________________________________________ © Vince Delmonte www. first thing in the week. Open your stance wider and point your toes outward. All rights reserved.com . teaching how to alter these lifts is beyond the scope of the first edition of this book. as I am in the process of devoting an entire chapter to analyzing lifting technique. and calves getting more priority in volume and sequence during Upside Down Training.VinceDelMonteFitness. you will break some of the popular ‘muscle building laws’ such as ‘Never train a small muscle before a large muscle.No Nonsense Body Shaping Introduction Chapter 10 Whatever the case.VinceDelMonteFitness. If you have really long arms then leave 1-2 inches between your chest and the bar when lowering. triceps. It is human nature to put one’s favorite exercises first in the week and first in the workout – year in and year out – and then wonder why muscle imbalances occur. Hopefully you are getting excited by seeing the bigger picture! You will notice smaller muscles such as your forearms. Unfortunately. __________________________________________________________________________ BeNCH PreSS – turn your elbows in (no flaring) to maintain emphasis on your shoulders and triceps. MAke THeSe ADjuSTMeNTS: __________________________________________________________________________ SquATS . Consider ‘front squats’ if your flexibility is pitiful. Imagine how strong your lat pulldown will be after we strengthen those stubborn forearms that are always giving out first. Only travel as low as you can while maintaining a flat back. you will do your weak muscles first in the workout. Stay tuned. traps. Page 153 of 210 www. are the exercises that get the best effort.aim to get your butt to literally touch the floor.com 2006.’ Imagine how strong you will bench press after we specialize on your shoulder stabilizers and triceps for a few weeks. simply change the following. Priority #7 for uDT – Decrease Weak Angles Of A Muscle By Adjusting Training Technique **I would like to note that a nice handful of skinny guys also tend to have long limbs (not advantageous for lifting heavy weights) and would benefit from altering their technique on many exercises. The exercises you do first in the workout and first in the training week. Imagine how strong your squat will be after we spend a few weeks strengthening your core and neglected glute muscles. Every time you work Upside Down Training. biceps. and therefore the best results. For now. As said above.

com . only extend them ¾ of the way and do not waste energy pressing them all the way back over your head. Keep your toes pointed.No Nonsense Body Shaping Introduction Chapter 10 SHOulDer PreSS – have the dumbbells come below your shoulders on the way down. If you have really long arms. and this will only be achieved by using a full range of motion. © Vince Delmonte www. Always keep your palms facing upwards. All rights reserved. Page 154 of 210 www. __________________________________________________________________________ CAlve rAISeS – let your heels touch the floor. Be prepared to use lighter weights with this form and be prepared to discover some new muscle tissue if you have being using limited range movements. Pull with your back and not with your arms. __________________________________________________________________________ lAT PullDOWN – fully allow your traps to elevate on the way up and make sure the bar touches your clavicle on the way down.VinceDelMonteFitness.com 2006. __________________________________________________________________________ HAM CurlS – your heels should touch your butt and fully extend. __________________________________________________________________________ BICePS – fully extend your arm around your elbow joint. __________________________________________________________________________ ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO ‘TRACE’ THE LINE OF MOVEMENT. stand up higher. Suck your abs in like a vacuum to minimize any hip movement. When you believe you are the highest you can stand. It is your goal to stimulate as much muscle as possible. __________________________________________________________________________ TrICePS – lock out your elbow joint. __________________________________________________________________________ SeATeD rOW – allow your shoulder blades to roll forward.VinceDelMonteFitness.

7. Yes. not just the prescribed two days. 3. If you are going to be completely changing the way you eat and train. **Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. 6. Page 155 of 210 www. this program can be done on a daily basis. Build up to 2-3 minutes per side on areas of attention. 8.com . Trapezius Stretch Chest Stretch (doorway or wall) Anterior Shoulder Stretch Back Stretch (wall) Quadratus Lumborum/Lat Stretch Seated Lateral Stretch Forearms (kneeling) *To exploit the full benefits of flexibility training.VinceDelMonteFitness. 4. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. 4.No Nonsense Body Shaping Introduction Chapter 10 THe coMPleTe 4 WeeK uPsIDe DoWN TrAINING ProGrAM: Monday A Tuesday B Wednesday Thursday C Friday Saturday D Sunday Workout A and c . that will be almost one hour of stretching a day if you perform upper and lower body each day. 3.upper Body stretching: 1. © Vince Delmonte www.VinceDelMonteFitness.com 2006.lower Body stretching: 1. 6. you might as well make it three and add stretching. All rights reserved. 2. 5. 9. 2. 7. Low Back (Lying) Letter T Stretch Kneeling Hip Flexor Stretch Side Lying Quad Stretch Supine Hamstring Stretch Gluts/Piriformis Stretch Double Leg Straddle Stretch Tensor Fascia Latae Stretch Forward Lunge Calve Stretch Workout B and D . 5.

Supine Calf Raise Hip/Quad Super Set: 1. If you feel you would benefit from stretching your hips flexors for up to 10 minutes.VinceDelMonteFitness. A – Lower Body Weight Training And Abdominals Order A1:A2: A3 exercise Calf Tri Set: 1.Standing Machine Calf Raise 3. then go for it. and don’t hold yourself to the above recommendations. Page 156 of 210 www. Hip Adduction With Band (or cables) 2 2 12-15 12-15 311 311 60 - © Vince Delmonte www. One Leg Box Step Up 2 2 20 20 311 311 60 10 sec hold at the top of every 10th rep D1:D2 Inner/Outer Thigh Super Set: 1. Oh yeah. Single Leg Leg Extension Sets 3 3 3 rest 15 15 15 Tempo 311 311 311 rest 60 Notes - B1:B2 1 2 2 12-15 12-15 311 311 60 1 and 1/2’s C1:C2 Hip/Quad Super Set: 1.com 2006. Machine Seated Calf Raise 2.VinceDelMonteFitness.com . Hip Abduction With Cable 2. Single Leg Curl (standing or lying) 2. All rights reserved. Stretching is one of the only things where more is better.No Nonsense Body Shaping Introduction Chapter 10 ***Spend more time on the areas that are tighter. Go somewhere quiet and get into a relaxed zone. don’t stretch with a stopwatch either. Single Leg Hip Extension 2.

Janda Sit Ups 3.No Nonsense Muscle Building Introduction Chapter 10 E1:E2 Hip/Quad Super Set: 1. Air Bike Crunches 2. Deadlift (trap bar or straight bar 2 2 12-15 12-15 515 515 60 - F1:F2 2 2 6-8 6-8 613 613 60 G Abdominal Circuit: 1.VinceDelMonteFitness. All rights reserved. Lying Side Crunch 5. DB Bulgarian Split Squat 2. Supine Double Leg Raise 6.VinceDelMonteFitness.Hip Thrusts 1-2 10-15 201 1-2 minutes and repeat (see next page for more training tables) © Vince Delmonte www. Single Leg RDL With DB Hip/Quad Super Set: 1. Back Extension 2.com 2006. Full Sit Ups 4. Page 157 of 199 www. AlternatingToe Touch 7.com .

VinceDelMonteFitness. All rights reserved.com .VinceDelMonteFitness. Page 158 of 210 www.com 2006.Body Weight Conditioning Program Order A exercise Standard Pushup Sets 3 Time 20 seconds 20 seconds 20 seconds Tempo Constant Speed Constant Speed Constant Speed rest 20 seconds Notes - B Mountain Climbers Burpees 3 20 seconds - C 3 20 seconds - D High Knee Drill 3 (running on the spot) E 20 seconds Constant Speed 20 seconds - Bodyweight Squats Close Grip Chin Ups Bench Dip Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise 3 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed 20 seconds - F 3 20 seconds - G 3 20 seconds - H 3 20 seconds - I 3 20 seconds - J 3 20 seconds - K 3 20 seconds - L 3 20 seconds - M 3 20 seconds - © Vince Delmonte www.No Nonsense Body Shaping Muscle Building Introduction Chapter 10 Workout B .

All rights reserved. Page 159 of 210 www. Shrug (barbell) 2. Lateral Raises (w/plates) (standing or seated) 2 2 12-15 12-15 311 311 60 1 and 1/2’s © Vince Delmonte www. Supinated Incline Bicep Curls 2.VinceDelMonteFitness. Seated Barbell Reverse Curl 2 2 20 20 311 311 60 - C1:C2 Bicep Super Set: 1. Supine Close Grip Bench Press 2.VinceDelMonteFitness. Reverse Barbell Curls 2 2 12-15 12-15 311 311 60 1 and 1/2’s D1:D2 Tricep Super Set: 1.No Nonsense Body Shaping Introduction Chapter 10 Workout C – Upper Body Weight Training And Abdominals Order A1:A2 exercise Trap Super Set: 1.Lying Dumbbell Lateral Raise 2. DB Shrug Sets 2 2 rest 20 20 Tempo 311 311 rest 60 Notes - B1:B2 Forearm Super Set: 1. Reverse Grip Pressdown 2 2 12-15 12-15 311 311 60 1 and 1/2’s E1:E2 Shoulder Super Set: 1 . Seated Barbell Wrist Curl 2.com .com 2006.

All rights reserved. Janda Sit Ups 10. Page 160 of 210 www. Incline DB Chest Press 2. Supine Double Leg Raise 13. Hip Thrusts Workout D .com .com 2006.VinceDelMonteFitness. Close Grip Pulldown 2. Air Bike Crunches 9.Alternating Toe Touch 14. Full Sit Ups 11. Lying Side Crunch 12.No Nonsense Body Shaping Introduction Chapter 10 F1:F2 Back Super Set: 1.VinceDelMonteFitness. Dumbell Fly 2 2 1-2 21’s 12-15 10-15 311 311 201 60 1-2 minutes and repeat 1 and 1/2’s for chest flys H Abdominal Circuit: 8.Body Weight Conditioning Program Order A exercise Standard Pushup Sets 3 Time 20 seconds 20 seconds 20 seconds Tempo Constant Speed Constant Speed Constant Speed rest 20 seconds Notes - B Mountain Climbers Burpees 3 20 seconds - C 3 20 seconds - D High Knee Drill 3 (running on the spot) 20 seconds Constant Speed 20 seconds - © Vince Delmonte www. Pullovers 2 2 21’s 12-15 311 311 60 1 and 1/2’s for pullovers G1:G2 Chest Super Set: 1.

or see a doctor to make sure you haven’t already done some damage. Wednesday. ligaments. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing. Do.VinceDelMonteFitness. Friday. • Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program. If you find this drags the workout well past your time limits. Notice the pattern. or bones are involved. Train right through it and you might find the body weight workouts actually help loosen you up. Thursday. © Vince Delmonte www. • You might be unusually sore after the first few workouts.VinceDelMonteFitness. Tuesday. and Saturday or Tuesday. and Sunday. All rights reserved.com 2006. however.No Nonsense Body Shaping Introduction Chapter 10 E Bodyweight Squats Close Grip Chin Ups Bench Dip Modified Pullup Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise 3 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds 20 seconds Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed Constant Speed 20 seconds - F 3 20 seconds - G 3 20 seconds - H 3 20 seconds - I 3 20 seconds - J 3 20 seconds - K 3 20 seconds - L 3 20 seconds - ***Special Tips • Ideally this program should be done on Monday. If it’s painful to the degree that you think tendons. then do the flexibility training on it’s own day. • Incorporate the flexibility training either before or after the workout. then you might want to back off slightly to prevent injury . note the difference between muscle soreness and muscle pain.com . Page 161 of 210 www.

No Nonsense Body Shaping Introduction Chapter 10 • 5-10 minutes of easy cardio is recommended before each workout. but you are free to do it for up to 6 weeks as well.VinceDelMonteFitness. # 6 FOLLOW THE PROGRAM. • Don’t be surprised if you feel beat up after some of these workouts. All rights reserved. As you get familiar with the program. © Vince Delmonte www. If you wish to see astonishing results you must follow this cycle to the letter. adding up to 12. I have recommended at least 4 weeks on Upside Down Training. and you are free to come back to Upside Down Training every few months. Like I exaggerated in my website – this is INSANE! Workouts like these could paralyze an adult gorilla. I question anybody’s ability to train hard for more than 6 – 9 sets per muscle – and this is for ONLY those maximizing ALL my recovery techniques. Do not be impatient and expect to see your body transform in the next two weeks. If you have never worked out before. • Use the first and second week to get familiar with the new tempos and for choosing the appropriate work loads. recovery ability. You should be hitting failure within the given rep ranges. It is absolutely critical that you understand the concept of both training phases. 16 and even 24 sets for ONE muscle. progression. You may have been brainwashed into thinking that you must do 3-4 exercises of one muscle group on each day with at least 3-4 sets for each exercise. increase the weights and intensity of the workout. Trust me. Page 162 of 210 www. YOu MuST TruST Me AND AllOW YOur reSulTS TO SPeAk FOr THeMSelveS.com 2006. but results are very individualized. Follow this program as written for at least the first 6 months before you make any changes. these conventional training programs are ABSOLUTELY garbage and nonsense. You must follow the entire program consistently for the next 6 months. etc. Expect visual results in the first 3-6 weeks – in most cases closer to the 6-week period. and do not add sets or reps to ‘grow faster’ or if you have been training for years previous to beginning this program.VinceDelMonteFitness. It will take some time for your body to condition it self.com . cut reps. I’ve given you a program I’m confident you have not experienced before. Do not cut sets. I will teach you the variables you must customize based on your training age. simply focus on performing each exercise with perfect form and moderate intensity for the first two weeks.

com 2006. © Vince Delmonte www. which is exactly what you will need to start accelerating new strength and really get some major progress happening. 12 weeks. it was shown to develop muscle strength. No one. On the flip side. which is geared more towards intermediate trainee’s (training longer than a year). So whenever you see 3 x 10. but I would personally like to see more variety within the training block. which lead to 3 x 10. I am about to expose to you another new way of training. and then a detraining effect on the metabolic adaptations on the second six weeks.com . Linear periodization involves lowering the reps (while increasing the load). even for beginners. Let’s review the other two forms of traditional periodization: Standard Periodization: Requires maintaining all variables constant for a determined training block e. AN exAMPle OF STANDArD PerIODIzATION: Week Number 1-3 4-6 7-9 10-12 Number of Reps 10 10 10 10 linear Periodization: A more effective approach than standard periodization is linear periodization. you now know that this is one of the oldest and most traditional forms of training. which allows for a smooth progression towards lower reps with heavier weights. The foundation of the Beginner-Intermediate program will be based on Undulating Periodization. with consideration of change for future training blocks.g. other than a complete beginner should consider this form of training. The only problem is that is causes a detraining effect on neural adaptations on the first six weeks. Page 163 of 210 www. This is the traditional model of training designed in the 1960’s.No Nonsense Body Shaping Introduction Chapter 10 # 7 – EXPLOSIVE PERIODIZATION (BEGINNER-INTERMEDIATE 29-WEEK PROGRAM) This second phase of your training will follow after at least 4 weeks of Upside Down Training. This second phase of your training is called the Beginner-Intermediate 29-Week Program and is probably like nothing you have ever seen before. All rights reserved.VinceDelMonteFitness.VinceDelMonteFitness. which is going to be your new secret weapon.

and rest protocols. which was popularized in the 1980’s. By introducing a new stimulus on the most sensitive training variable.VinceDelMonteFitness. a trainee will mess around with the exercises first – which is far from effective. AN exAMPle OF AlTerNATINg PerIODIzATION: Week Number 1-3 4-6 7-9 10-12 Number of Reps 20 10 15 5 undulating Periodization: Prior to recent published research from Arizona State University.com . you will prevent staleness and plateau. © Vince Delmonte www. also know as Variable Rep Training. Undulating periodization. This method is definitely suited for advanced trainees (training more than 2 years).VinceDelMonteFitness. which is not the most effective training system. and its main advantage is that it avoids the detraining of the metabolic and neural systems because of the more frequent exposure to both. reps. based on a very unique way of structuring the set. All rights reserved. and keep the body progressing positively. In actuality – the body adapts to the rep range the quickest. I was introduced to this system of training before anybody even heard of it. by manipulating these variables each and every workout. and rest one step further. a trainee will change the exercises or sets first.com 2006. Page 164 of 210 www. So we need to pay closer attention to the rep bracket more so than the change in exercises. and the exercise selection the slowest. Unfortunately. Typically. rep. reps.No Nonsense Body Shaping Introduction Chapter 10 AN exAMPle OF lINeAr PerIODIzATION: Week Number 1-3 4-6 7-9 10-12 Number of Reps 20 15 10 5 Alternating Periodization: Involves alternating between heavy weights (intensity) and lower weights (volume). The only disadvantage is that you have to be familiar with load selection and know your body well enough to choose the appropriate weights since the reps drop and rise suddenly. Undulating periodization takes the organization of sets.

Page 165 of 210 www. I did almost 90% of my training. • Intensity. Two heads are always better than one and will keep you mentally sharp and contribute to better gains since you can combine your discoveries together. © Vince Delmonte www. I have to agree. Staying focused and dedicated is the key to not missing workouts.com 2006. Having an outside set of eyes coach you through the last few reps will prevent injury and maintain intensity. Nobody wants to disappoint or let down a friend they made a commitment to. #8 IS A SPOTTER/TRAINING PARTNER NECESSARY? leT’S FIrST revIeW SOMe POPulAr reASONS FOr HAvINg A TrAININg PArTNer: • Accountability. The stakes are higher when you have someone speak ‘open’ to you about your behavior and actions. during my transformation and made sure that the program was adaptable to training alone because I am fully aware that this involves the majority of my customers. alone. Forced reps are reps that you get the spotter to assist you on without dropping the weight. The reality is that weight training can be grueling and gut wrenching at times and it is much easier to tough out these sessions with a your fellow partner.com . You always want to surround yourself in an environment that supports growth and forward momentum. Train with someone who is just as serious if not more serious than you. All rights reserved. or a training partner. If you goals are the same. • Motivation. As fatigue and discomfort set in.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 10 AN exAMPle OF uNDulATINg PerIODIzATION: Workout A B C Sets and Reps 3 x 15 5x5 4 x 10 You will find a hard time convincing anybody that a spotter. Basically. the spotter lifts the last 3-4 reps for you while you grunt and groan pretending you are doing most of the work! I call these artificial reps and do nothing for your muscles but deplete their energy reserves and delay recovery. • Consistency. Are FOrCeD rePS eveN NeCeSSArY? No. • Technique. a healthy rivalry could result in driving each other beyond your limits. • Knowledge.VinceDelMonteFitness. • Similar vision. technique starts to crumble. is not necessary. but that does not mean you are doomed with out one.

If you do not have access to a spotter at all.No Nonsense Body Shaping Introduction Chapter 10 However. simply choose your weights around completing all the desired sets and reps alone. Too much spotting can trick you into believing you are stronger than reality. I am certainly not against having a spotter for the last 1-2 reps.com 2006. All rights reserved.com . there is no need to modify them. on your last 1 or 2 sets.VinceDelMonteFitness. Look at this positively because it will be a fully accurate reflection of your progress. © Vince Delmonte www.VinceDelMonteFitness. MAX. Your goal should be to complete your desired rep and set goals with weights that you can personally handle yourself at least 90% of your workout. If you feel you need a spot on your last set of the workout then seek out a trusted lifter in the gym who can spot your safely. I want you to stick to the same exercises. Page 166 of 210 www.

Take a moment to rest if this is occurring.com/getbuffed Sign up for a free account on the left hand side. There is a section for you to track your workouts online and you are able to print off the workouts as well. You will assign yourself a username and password (different than the one that got you access to the customer log in page) and you will be able to refer to the entire program. You will not discover the intensity of this workout. 3D animated pictures and program notes. 311 tempo Week Number 1-3 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday ***special Tips • 3 sets of 15 with only 30 second rest will stimulate your slow twitch muscle fibers and teach your muscles how to handle maximum tension for 40-70 seconds. The site includes exercise descriptions. Below is Weeks 1-3 based on Liner Periodization: 3 sets of 15 reps. unless you truly maintain a 30 second rest period. • Leave your ego at the door. • Focus on completing all the reps with a full range of motion.fitnessgenerator. All rights reserved.VinceDelMonteFitness. Send me an email if you want your program to start on a specific day and I can do that manually for you. 30 secs rest.com . which leads to maximal metabolic gains. © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 THe coMPleTe BeGINNer-INTerMeDIATe 29 WeeK INTeNsIve WorKouT ProGrAM: You can find this entire program at www. flies by! You will barely have enough time to even drink in between sets. and then get right back with the program. An honest 30 seconds. that means you use a stop watch. Page 167 of 210 www.VinceDelMonteFitness. You are establishing a foundation in preparation for you heavy lifting. • Keep the rest period HONEST.com 2006. If you have never trained for muscular endurance than you don’t be surprised if you get light headed and faint.

Notice that you are supersetting opposing movements throughout the entire workout i. Vertical Push.VinceDelMonteFitness.VinceDelMonteFitness. Vertical Pull vs. Page 168 of 210 www. All rights reserved. Horizontal Push.com .com 2006. • Perform the workouts in the order that they are written.e. etc Workout A (Monday) Order A1 A2 exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell) Hanging Legs Raises Weighted Ball Sit Ups Sets 3 3 reps 15 15 Tempo 311 311 rest 30 B1 B2 C1 3 3 3 15 15 15 311 311 311 30 - C2 D1 D2 E1 3 3 3 3 15 15 15 15 311 311 311 311 30 30 1 E2 F1 F2 3 3 3 15 15 15 311 311 311 30 30 30 © Vince Delmonte www. Horizontal Pull vs.No Nonsense Body Shaping Introduction Chapter 10 • Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. Hips. Quads vs.

VinceDelMonteFitness.VinceDelMonteFitness. All rights reserved.com .com 2006. Page 169 of 210 www.No Nonsense Body Shaping Introduction Chapter 10 Workout B (Wednesday) Order A1 exercise Bentover Barbell Rear Delt Row Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch Sets 3 reps 15 Tempo 311 rest - A2 B1 B2 3 3 3 15 15 15 311 311 311 30 30 C1 C2 3 3 15 15 311 311 30 D1 3 15 311 - D2 E1 E2 3 3 3 15 15 15 311 311 311 30 30 © Vince Delmonte www.

311 tempo Week Number 4-6 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday ***Special Tips • 4 sets of 10 with only 60 second rest will stimulate a combination of slow twitch and fast twitch muscle fibers which will emphasize a mixed metabolic and neural response. Page 170 of 210 www.VinceDelMonteFitness. All rights reserved. 60 secs rest. • Keep the rest period HONEST.com . You will not discover the intensity of this workout © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 Workout C (Friday) Order A1 A2 B1 B2 C1 C2 exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row Bench Press (dumbbell) Chin Up Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups Sets 3 3 3 3 3 3 reps 15 15 15 15 15 15 Tempo 311 311 311 311 311 311 rest 30 30 30 D1 D2 3 3 15 15 311 311 30 E1 E2 3 3 15 15 311 311 30 Below is Weeks 4-6 based on Liner Periodization : 4 sets of 10 reps.com 2006.VinceDelMonteFitness.

etc © Vince Delmonte www. The fourth set you will require a spotter to assist you on your last 1-2 reps.e. An honest 60 seconds will give you just enough time to change the weights if necessary. Vertical Pull vs. Horizontal Pull vs. • Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. Page 171 of 210 www.. All rights reserved.com .VinceDelMonteFitness. • Focus on completing all 4 sets of 10 with the same weight.No Nonsense Body Shaping Introduction Chapter 10 unless you truly maintain a 60 second rest period.com 2006. Yes. Horizontal Push. Hips. that means your first two sets might not be extremely difficult to complete 10. Quads vs. Each week you should be starting a few lbs heavier than your last week. but your last two sets will be more your increase your muscle density! Aim to do the first three sets on your own. • The goal in this phase is to focus on strength gains.VinceDelMonteFitness. Notice that you are supersetting opposing movements throughout the entire workout i. Vertical Push.. • Perform the workouts in the order that they written.

Page 172 of 210 www.VinceDelMonteFitness.com 2006.com .No Nonsense Body Shaping Introduction Chapter 10 Workout A (Monday) Order A1 A2 exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell) Hanging Legs Raises Weighted Ball Sit Ups Sets 4 4 reps 10 10 Tempo 311 311 rest 60 B1 B2 C1 4 4 4 10 10 10 311 311 311 60 - C2 D1 D2 E1 4 4 4 4 10 10 10 10 311 311 311 311 60 60 - E2 F1 F2 4 4 4 10 10 10 311 311 311 60 60 © Vince Delmonte www. All rights reserved.VinceDelMonteFitness.

com .No Nonsense Body Shaping Introduction Chapter 10 Workout B (Wednesday) Order A1 exercise Bentover Barbell Rear Delt Row Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch Sets 4 reps 10 Tempo 311 rest - A2 B1 B2 4 4 4 10 10 10 311 311 311 60 60 C1 C2 4 4 10 10 311 311 60 D1 4 10 311 - D2 E1 E2 4 4 4 10 10 10 311 311 311 60 60 © Vince Delmonte www. All rights reserved.VinceDelMonteFitness.com 2006. Page 173 of 210 www.VinceDelMonteFitness.

An honest 60 seconds will give you just enough time to change the weights if necessary. tapping into many untouched and untrained muscle fibers. All rights reserved. • Keep the rest period HONEST. 90 secs rest. © Vince Delmonte www.com . Page 174 of 210 www.VinceDelMonteFitness. 311 tempo Week Number 7-9 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday ***Special Tips • 5 sets of 5 with a nice 90 second rest will stimulate primarily your fast twitch muscle fibers which will lead to a strong neuromuscular response.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 10 Workout C (Friday) Order A1 A2 B1 B2 C1 C2 exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row Bench Press (dumbbell) Chin Up Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups Sets 4 4 4 4 4 4 reps 10 10 10 10 10 10 Tempo 311 311 311 311 311 311 rest 60 60 60 D1 D2 4 4 10 10 311 311 60 E1 E2 4 4 10 10 311 311 60 Below is Weeks 7 – 9 based on Liner Periodization: 5 sets of 5reps. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period.com 2006.

• Focus on completing all 5 sets of 5 with the same weight. e. 40 lbs – 45 lbs – 55 lbs – 55 lbs – 55 lbs • Perform at least two easy cardio workouts per week at 30-45 minutes each on separate days. However. The interval cardio might delay your nervous system recovery.VinceDelMonteFitness. • If you find your last three sets are easier than your first two sets than this means that your nervous system was not warmed up and would benefit from an extra 1 or 2 warm up sets. Page 175 of 210 www.VinceDelMonteFitness. Here is your opportunity to pick up some serious weight and test your limits. do it now.g.com 2006. it is not a bad idea to do the first and second set slightly lighter. © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 • Keep the weights HEAVY. All rights reserved. Notice that long slow cardio might feel better on your body during this phase since your nervous system is already being stimulated during the heavy lifting.com . • The last 2 reps on your last two sets should be a struggle and if you wish to use a spotter.

No Nonsense Body Shaping Introduction Chapter 10 Perform the workouts in the order that they written. Hips. Quads vs. Page 176 of 210 www. All rights reserved.e.com . Notice that you are supersetting opposing movements throughout the entire workout i. Vertical Push etc: Workout A (Monday) Order A1 A2 exercise Full Squat (barbell) Straight Back Stiff Leg Deadlift Cable Seated Row Incline DB Chest Press Close Grip Cable Pulldown Standing Military Press Dumbbell Incline Curl Bench Dip Standing Machine Calf Raise Shrug (Barbell) Hanging Legs Raises Weighted Ball Sit Ups Sets 5 5 reps 5 5 Tempo 311 311 rest 90 B1 B2 C1 5 5 5 5 5 5 311 311 311 90 - C2 D1 D2 E1 5 5 5 5 5 5 5 5 311 311 311 311 90 90 - E2 F1 F2 5 5 5 5 5 5 311 311 311 90 90 © Vince Delmonte www. Horizontal Push. Horizontal Pull vs.VinceDelMonteFitness.com 2006. Vertical Pull vs.VinceDelMonteFitness.

com .VinceDelMonteFitness. Page 177 of 210 www.VinceDelMonteFitness. All rights reserved.com 2006.No Nonsense Body Shaping Introduction Chapter 10 Workout B (Wednesday) Order A1 exercise Bentover Barbell Rear Delt Row Barbell Bench Press Pullups Behind The Neck Barbell Press Dumbbell Hammer Curl Lying Dumbbell Tricep Extension Standing Dumbbell Front Lunges RDL’s with dumbbells Hanging Hip Raises Weighted Stability Ball Crunch Sets 5 reps 5 Tempo 311 rest - A2 B1 B2 5 5 5 5 5 5 311 311 311 90 90 C1 C2 5 5 5 5 311 311 90 D1 5 5 311 - D2 E1 E2 5 5 5 5 5 5 311 311 311 90 90 © Vince Delmonte www.

to wrap up the last three weeks of this 12 week phase.12 based on Undulating Periodization: Week Number 10-12 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday Workout A (Monday) – 3 sets of 15 with 30 sec rest 311 tempo Workout B (Wednesday) – 5 sets of 5 with 90 sec rest 311 tempo Workout C (Friday) – 4 sets of 10 with 60 sec rest 311 temo ***Special Tips • You are not going to follow the principles of Undulating Periodization.No Nonsense Body Shaping Introduction Chapter 10 Workout C (Friday) Order A1 A2 B1 B2 C1 C2 exercise Barbell Deadlifts Lying Hamstring Curls Dumbbell Bentover Row Bench Press (dumbbell) Chin Up Seated Dumbbell Shoulder Press Barbell Curl Two Arm Cable Pressdown (heavy stance) Hanging Hip Raises Weighted Stability Ball Sit Ups Sets 5 5 5 5 5 5 reps 5 5 5 5 5 5 Tempo 311 311 311 311 311 311 rest 90 90 90 D1 D2 5 5 5 5 311 311 90 E1 E2 5 5 5 5 311 311 90 Below is Weeks 10 . All rights reserved.com . Page 178 of 210 www. aka Variable Rep Training.VinceDelMonteFitness.VinceDelMonteFitness.com 2006. Choose © Vince Delmonte www.

Page 179 of 210 www. You should be up at least 20 pounds in solid muscle mass by now.com . If you bench pressed 4 sets of 10 with 40 lbs. You should know which cardio your body responds best with to maximize your muscle to fat ratio. do it now. pick either Monday’s. or Friday’s workout to be your set workout.VinceDelMonteFitness. e. • The last 2 reps on your last two sets should be a struggle for all the loading parameters.No Nonsense Body Shaping Introduction Chapter 10 your favorite workout from above. • However.VinceDelMonteFitness. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 12 weeks. • Keep the rest periods HONEST.g. All rights reserved. it is time to take a full week off. you should attempt to do the weight that you did for 4 x 10 for 3 x 15. the reps will be changing from workout to workout now that you have familiarized your body with different loading parameters.com 2006. • If you have trained consecutively for 12 weeks now. You will now only have ONE workout. • By now. Write me an email to tell me your results and I will put you up on my website! Below is Weeks 14-16 based on Linear Periodization 4 sets of 12 with 30 sec rest 311 tempo Week Number 14-16 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull Workout B (Wednesday) –Quad and Hip Dominant Workout C (Friday) – Upper Body Vertical Push and Vertical Pull © Vince Delmonte www. you have been training for almost 16 weeks and should be in tune with your body. Wednesday’s. that is. • By this phase. Try to do 3 x 15 for40 lbs.

com .VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 10 Workout A (Monday) Order A1 A2 B1 B2 C D1 D2 exercise Barbell Incline Chest Press Cable Seated Row Bench Press (dumbbell) Dumbbell Bentover Row Two Arm Cable Pushdown Cable Kneeling Crunch Weighted Stability Ball Crunch Sets 4 12 4 4 4 4 4 reps 12 311 12 12 12 12 12 Tempo 311 30 311 311 311 311 311 rest 30 30 30 30 Workout B (Wednesday) Order A B1 B2 C1 C2 D1 D2 exercise Barbell Deadlift DB Lunge Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise Close Grip Barbell Shrug Sets 4 4 4 4 4 4 4 reps 12 12 12 12 12 12 12 Tempo 311 311 311 311 311 311 311 rest 30 30 30 30 © Vince Delmonte www.VinceDelMonteFitness. Page 180 of 210 www. All rights reserved.com 2006.

All rights reserved.com . • Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds.VinceDelMonteFitness. Below is Weeks 17-19 based on Linear Periodization 6 sets of 3 with 2 min rest 311 tempo Week Number 17-19 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull Workout B (Wednesday) – Quad and Hip Dominant Workout C (Friday) – Upper Body Body Vertical Push and Vertical Pull © Vince Delmonte www. which will allow you to lift heavier.No Nonsense Body Shaping Introduction Chapter 10 Workout C (Friday) Order A1 A2 exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Seated Dumbbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch Sets 4 4 reps 12 12 Tempo 311 311 rest 30 B1 B2 4 4 12 12 311 311 30 C D1 D2 4 4 4 12 12 12 311 311 311 30 30 ***Special Tips • This is the equivalent of the 3 sets of 15 phase. As you will note.com 2006. we are going back to stimulate slow twitch muscle fibers but at a lower rep range. • Keep the rest periods HONEST. Page 181 of 210 www.VinceDelMonteFitness.

No Nonsense Body Shaping Introduction Chapter 10 Workout A (Monday) Order A1 A2 B1 B2 C D1 D2 exercise Barbell Bench Press Standing Bent Over Row Barbell Incline Chest Press Cable Seated Row Close Grip Bench Press Seated Cable Crunch Cable Hip Raise Sets 6 6 6 6 6 4 4 reps 3 3 3 3 3 12 12 Tempo 311 311 311 311 311 311 311 rest 90-120 90-120 90-120 30 Workout B (Wednesday) Order A B1 B2 C1 C2 D1 D2 exercise Barbell Deadlift Seated Leg Press Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise Close Grip Barbell Shrug Sets 6 6 6 6 6 6 6 reps 3 3 3 3 3 3 3 Tempo 311 311 311 311 311 311 311 rest 90-120 90-120 90-120 90-120 © Vince Delmonte www. Page 182 of 210 www.VinceDelMonteFitness.VinceDelMonteFitness.com .com 2006. All rights reserved.

Don’t fret if you have to take a little longer than 2 minutes. You will be lifting the heaviest weights of your life in this phase! Ladies.No Nonsense Body Shaping Introduction Chapter 10 Workout C (Friday) Order A1 A2 exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Standing Barbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch Sets 6 6 reps 3 3 Tempo 311 311 rest 90-120 B1 B2 6 6 3 3 311 311 90-120 C D1 D2 6 6 6 3 3 3 311 311 311 90-120 90-120 ***Special Tips • This is the equivalent of the 5 sets of 5 phase but with an increased opportunity for loading.VinceDelMonteFitness. Your goal is to maintain the heaviest weight possible for all six sets. As you will note.com 2006. but try not to take too much more. this is it. All rights reserved. • Ensure your body is properly warmed up every single workout.really. we are going back to stimulating the fast twitch muscle fibers. © Vince Delmonte www. as I’ve said before. Page 183 of 210 www.com .VinceDelMonteFitness. YOU ARE!! • Note that the exercise selection has been changed to exercises that are best suited for heavy lifting. • If there is any phase of this entire program to benefit from a spotter. do not be scared to lift HEAVY! You are stronger than you think you are . • The goal is quality.

All rights reserved.VinceDelMonteFitness.com .VinceDelMonteFitness. Page 184 of 210 www.No Nonsense Body Shaping Introduction Chapter 10 Below are Weeks 20-22 based on Linear Periodization 5 sets of 8 with 1 min rest 311 tempo Week Number 20-22 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull Workout B (Wednesday) –Quad and Hip Dominant Workout C (Friday) – Upper Body Vertical Push and Vertical Pull Workout A (Monday) Order A1 A2 B1 B2 C D1 D2 exercise Barbell Bench Press Standing Bent Over Row Barbell Incline Chest Press Cable Seated Row Close Grip Bench Press Seated Cable Crunch Cable Hip Raise Sets 5 5 5 5 5 5 5 reps 8 8 8 8 8 8 8 Tempo 311 311 311 311 311 311 311 rest 60 60 60 60 © Vince Delmonte www.com 2006.

© Vince Delmonte www.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 10 Workout B (Wednesday) Order A B1 B2 C1 C2 D1 D2 exercise Barbell Deadlift Seated Leg Press Lying Hamstring Curl Standing Machine Calf Raise DB Shrug Machine Seated Calf Raise Close Grip Barbell Shrug Sets 5 5 5 5 5 5 5 reps 8 8 8 8 8 8 8 Tempo 311 311 311 311 311 311 311 rest 60 60 60 60 Workout C (Friday) Order A1 A2 exercise Pullup Behind The Neck Barbell Press Close Grip Chin Ups Seated Dumbbell Shoulder Press Standing Barbell Bicep Curl Cable Kneeling Crunch Weighted Stability Ball Crunch Sets 5 5 reps 8 8 Tempo 311 311 rest 60 B1 B2 5 5 8 8 311 311 60 C D1 D2 5 5 5 8 8 8 311 311 311 60 60 ***Special Tips • This is the equivalent of the 4 sets of 10 phase but with an increased opportunity for loading. • Aim to do the first two or three sets alone without a spotter.com . • Note that the exercise selection has remained the same as the 6 x 3 but feel free to tweak some of the exercises based on your preference. Page 185 of 210 www.VinceDelMonteFitness.com 2006. All rights reserved.

I would like you to have the courage and make this next training decision based on what you have discovered about your body during the past six months. take responsibility for your decision. You should also know which cardio your body responds best to maximize your muscle to fat ratio. what rep scheme did you see the best results from? Did you get better gains with the heavier loads and longer rests? Higher reps and shorter rests? Each person will have a different response based on your genetic muscle fiber make-up. “Which rep scheme did your body respond to best over the past six months? Not what scheme was the easiest and what rep scheme you like most.com 2006.com . Maintain the heaviest weight possible for all 5 sets of 8. Keep the rest period honest. You should be starting to notice some significant changes in your body by now. Have confidence in your instincts. • If you have trained consecutively for the past 12 weeks now. Remember.VinceDelMonteFitness. I would like you to ask yourself. you have been training for just over 24 weeks and should be in tune with your body. it is time to take a full week off. Page 186 of 210 www. Below are Weeks 23-25 based on Linear Periodization Week Number 23-25 Monday A Tuesday Wednesday B Thursday Friday C Saturday Sunday Workout A (Monday) – Upper Body Horizontal Push and Horizontal Pull Workout B (Wednesday) –Quad and Hip Dominant Workout C (Friday) – Upper Body Vertical Push and Vertical Pull ***Special Tips • This last three weeks is to going to be unique.VinceDelMonteFitness. it’s very possible that you might have lost body fat. Instead. © Vince Delmonte www. Note however.No Nonsense Body Shaping Introduction Chapter 10 • The goal is quality. this doesn’t necessarily have to be changes in your weight per say. and enjoy the process of learning by doing! • By now. All rights reserved. Instead of me telling you what to do. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 24 weeks.

com 2006.No Nonsense Body Shaping Introduction Chapter 10 while gaining muscle. before and after measurements. Page 187 of 210 www. and how you feel. Don’t go by the scale.VinceDelMonteFitness. All rights reserved. This is particularly relevant in those that are relatively new to training.com . how your clothes fit. Write me an email to tell me your results and I will put you up on my website! Feel free to send me before and after pictures. © Vince Delmonte www. go by your appearance. and strength accomplishments.VinceDelMonteFitness.

then don’t proceed forward. back to back to back. This is an extremely powerful method for muscle groups that do not respond to conventional training methods. The Crash Sets you are about to learn are very intense from a neuromuscular standpoint and require a strong foundation. decline chest press. isolated movement and then another compound movement emphasizing three different angles on the muscle. For example. The most effective combination is a compound movement. Page 188 of 210 www. for maximal results in strength and muscle tissue improvement. bench press. Giant Sets take a lot of concentration and require a lot from you physically – they are the entire foundation of No Nonsense Rule # 1 – Maximum tension for 40 . This beats out hours upon hours of treadmill work anyway! You probably do not know many people who perform Giant Sets. The bonus training program is far more difficult in intensity than before and will be appropriate once you have noticed significant gains in strength. Don’t be surprised if you feel like you have to put forth the fight of your life if you want to make it through. you will dread the days that you must do Giant Sets they may even make you sick! I have discovered that giant Sets overcome many obstacles that trainee’s face when trying to push the intensity.HOW TO uSe gIANT SeTS Giant Sets are one step up from supersets. NO NONSeNSe rule #1 . especially women. Performing this technique – even mentally absent – is very demanding.com 2006. Remember. do not attempt this training program until you have completed the first 29 week program. e.VinceDelMonteFitness. the reality is that this is damn © Vince Delmonte www. with no rest in between. To be honest. Giant Sets will create more stimulation in your muscles than any other training technique – and they completely transform your body.com . All rights reserved. where 3 or more exercises are performed on the same muscle group. The Giant Sets you are about to learn about are quite demanding from a metabolic standpoint and require a higher level of muscular conditioning.g. this is an advanced training technique for those who want advanced results. If that isn’t you.70 seconds = maximal metabolic gains! This means you are going to burn even more calories during each training session! What better way to spark an additional body fat loss.VinceDelMonteFitness. incline fly’s. The following bonus training program is my way of saying thank you for your support and trusting me thus far. most people understand that they have to keep the muscle under a longer period of tension.No Nonsense Body Shaping Introduction Chapter 10 THe coMPleTe ADvANceD MAX-PoWer 29 WeeK TrAINING ProGrAM The fun is just beginning! If you are an eager beaver and have scrolled through this book. However.

com 2006.com . At the same time. Yes. Page 189 of 210 www. there are about 10 second breaks between each exercise but I believe this allows the intensity to stay at a superior level. you are able to fatigue a larger amount of the muscle. giant Sets solve both of these problems. All rights reserved. Most guys will default to a weight that is too light and achieve a higher time under tension or they will wimp out with the heavy weight and miss the 40-70-second window because it is too hard.No Nonsense Body Shaping Introduction Chapter 10 tough. It is not easy to keep a heavy weight moving for over 60 seconds. You are able to hit the muscle from every possible angle within one set – this method leaves no muscle fiber untouched or untrained! SAMPle gIANT SeT COMBINATIONS: Abdominals: Vertical Hip Raise – Double Crunch – V -Up Incline Vertical Hip Raise – Ball Crunch – Side Crunch Back: Wide Grip Pull Up – Incline Bench Reverse Fly – Close Grip Seated Row Close Grip Chin Up – Flat Bench Reverse Fly – Bent Over DB Row Deadlift – T Bar Row – Wide Grip Lat Pulldown Bicep: Incline Curl – Barbell Curl – Preacher Curl Reverse Grip BB Curl – Preacher Curl – Hammer Curl Barbell Curl – Hammer Curl – Incline Curl Chest: Flat Bench Press – Incline DB Fly – Decline DB Chest Press Incline Chest Press – Flat Bench DB Fly – Decline Chest Press Decline Bench Press – Cable Fly’s – Incline Bench Press Calve: Seated Calf Raise – Standing Calf Raise– Toes Raises on Leg Press Forearm: Forearm Extension – Forearm Flexion – Farmers Walk Hip: Deadlift – Ham Curl – Straight Leg Deadlift 1 – Leg Deadlift – l Leg Curl – Lying Ball Curl Quad: Squat – Leg Extension – Leg Press 1 Leg Squat – 1 Leg Extension – 1 Leg Press © Vince Delmonte www.VinceDelMonteFitness. Mentally you can break up the set into three small chunks. Each part can be heavy and the total time under tension will be well into the upper range of 40-70 seconds.VinceDelMonteFitness.

All rights reserved. © Vince Delmonte www. Take-It-To-The-Max Crash Set I am yet to see this method performed anywhere else. Thus. Page 190 of 210 www. or 10 reps with your 3 rep max with 150 pounds? Which will force more recruitment of muscle? Of course the set with 10 reps. assist and help the already fatigued fibers. by the 10th or 11th rep you will have used up a much greater number of muscle fibers then if you had only done 3 reps with the heavy weight. This is another reason why many guys who are capable of lifting very heavy weights for only a few reps might not have great muscular development. Duh! But how could you possibly lift 10 reps if it is your 3 rep max? THIS IS HOW MY ‘Full-FOrCe-gO-TIll-YOu-BlOW-TAke-IT-TO-THeMAx’ SPeCIAl CrASH SeTS’ Were BOrN! If we can force a 3 rep set into a 10-12 rep set then we will force even more untouched and untrained muscle fibers to ‘awaken’ after the muscle fibers (that are normally recruited first) tire and fatigue. just think about your muscles laughing back at you . It is truly unique and involves the HeAvY WeIgHTS FOr HIgH rePS technique I have been talking about for so long. In order to extend a 3 rep max set up to high reps such as 10-12 reps.No Nonsense Body Shaping Introduction Chapter 10 Shoulder: Bent Over DB Raise – Side Shoulder Raise – Seated DB Shoulder Press Wide Grip Upright Row – Side Shoulder Raise – Arnold Presses Military Press – Upright Row – Bent Over Side Raise Tricep: Skull Crusher – Close Grip Press – Dip Seated Overhead Extension – Reverse Grip Skull Crusher – Tricep Pressdown Tricep Pressdown – Dip – Close Grip Bench Trap: Wide Grip Shrug – Close Grip Shrug – Farmers Walk NO NONSeNSe rule #2 – HOW TO uSe CrASH SeTS The Creation of The Full-Force-Go-Till-You-Blow.VinceDelMonteFitness. Consider two scenarios: Performing your 3 rep max with 150 pounds. If your program includes light weights.because they are watching you work and they have no reason to change.com 2006.com . As we discussed. additional fibers have no choice but to come in. lifting heavy weights is only part of the equation.VinceDelMonteFitness. the weight you are lifting must be heavy enough for a reaction within the muscle to stimulate every single muscle fiber to fire. If you lift heavy weights but do not obligate or force NEW muscle fiber to come into play then you will only remain strong but NOT muscular.

So the first 12-13 reps are not doing a whole lot for any increasing the amount of muscle fibers that you have. After you perform your first set of 5-7 reps.VinceDelMonteFitness. We already know that a muscle requires a higher amount of reps to help activate the most muscle fibers. Then. Let’s say you hit 6 reps in your first initial set. and I’m sure you will agree. do more reps to failure.VinceDelMonteFitness. we also know that we must use the heaviest weight possible to recruit as many muscle fibers as possible. However. When doing these higher reps sets let’s say 15 reps is the goal. this might lead to rep ranges of 10-20. So how could I do high reps but make my muscles really fight and engage the most possible amount of muscle fibers deep within the muscle (which is what will really lead to some insane muscle gain)? So here it is – exactly how to perform the most powerful ALL-OUT-GO-TILL-YOU-BLOW-TAKE-IT-TO-THE-LIMIT CRASH SET: Instead of selecting a weight that results in the typical first 12-13 wasted reps (and only the last 2-3 beneficial reps). All rights reserved. on the flip side. and finally finished with more 2 reps . Then pick the weight back up and lift until failure again (which should be another 3-5 reps). Let’s take a closer look. which leads to about 20 seconds of tension. “HOW IS THIS HeAvY WeIgHTS FOr HIgH rePS POSSIBle?” Let’s say you do between 1-5 reps.com 2006. IS THE CRASH SET FINALLY OVER. Page 191 of 210 www. The reality is that the muscle does not have to engage many muscle fibers nor does it really struggle until the last 2-3 reps. First.com . Again. set the weight down and rest for 30 seconds (this is the amount of time that it takes to replenish 50% of your major source of energy called adenisophine triphosphate or ATP).No Nonsense Body Shaping Introduction Chapter 10 NOW leT’S gO BACk TO THe queSTION. I realize. So. INTERESTING. then you will just be strengthening your tendons and ligaments and nervous system. rest another 30 seconds and do one last set to squeeze out 3-5 more reps (another 15-20 seconds). which will be another 2-5 reps. set the weight back down and rest another 30 seconds. select a weight that will make you reach failure within 20 seconds – probably 5-7 reps will be perfect – under normal circumstances. rested. pick the weight back up and do as many reps as possible. again. but you will not stimulate much muscle growth because the overall amount of tension does not reach 40-70 seconds which is the optimal period of time for hypertrophy. It appears that only the last 2-3 reps really do anything for accomplishing this. that there is not much work until the last 2-3 reps. The first 12-13 reps really do not present a challenge. rest 30 seconds. which is about another 3-5 reps (another 15-20 seconds). Then.that’s a total of 12 reps with the same amount of weight!!! © Vince Delmonte www. and ONLY THEN. than did 4 more reps. choose a weight to fail around 5-7 reps (under 20 seconds of work). rested.

As a natural trainee.No Nonsense Body Shaping Introduction Chapter 10 Realize this is 12 TOTAL REPS. you are competing against the clock. Page 192 of 210 www. Cortisol levels begin to climb.com . Since we are training smarter. YOu WIll Be ABle TO COMBINe THe BeST OF BOTH WOrlDS AND TrAIN WITH HeAvY WeIgHT AND HIgH rePS!!! NO NONSeNSe rule #3– PerFOrM 2 exerCISeS FOr eACH MuSCle grOuP DurINg CrASH SeT WOrkOuTS.VinceDelMonteFitness. THe gIANT SeT IS COMPleTe WHeN YOu HAve FINISHeD All THree exerCISeS CONSeCuTIvelY.VinceDelMonteFitness. There is not one muscle in your body than can be completely isolated with only one exercise. Your muscles work through a variety of angles and can perform in different lines of movement. So basically you are using weights that would normally be selected during a ‘heavy’ phase of neural training but using them for the same amount of time that you would typically be using lighter weights for hypertrophy training of 40-70 seconds. During maximal strength training. This way you will minimize residual fatigue from the previous exercise into the next. not 12 initial reps. NO NONSeNSe rule #4 – keeP YOur reST PerIODS TO A MINIMuM. turning your muscle into a lunch buffet around 45-60 minutes of total training duration. For your initial reps you want 5-7 and for your total number of reps you want to stay between 12-15. it is rarely necessary to use more than two exercises per muscle group. © Vince Delmonte www. We will choose exercises that have as little overlap in movement and angle pattern as possible. This is not the time to get some water or chat it up. giant Sets rest Period: Rest for absolutely no longer then it takes to travel from one exercise to the next. even though a flat bench press works trains the majority of your chest. All rights reserved. kNOCkINg Over ANYTHINg Or ANYONe THAT geTS INTO YOur WAY. we do not want our total workout duration to exceed 45-60 minutes. you would not choose a flat bench press and flat bench dumb bell press because there is too much similarity in musculature. For example. it might neglect some of the upper and lower portion. Most muscle groups have an outer and inner portion or upper and lower portion therefore we will use two exercises per muscle group while performing Crash Sets. Anything more and it is too light and vice versa.com 2006. BY uSINg THIS MeTHOD. You want the second exercise to be the same muscle group but with a completely different angle on the muscle. AIM TO ‘ruSH’ TO THe NexT exerCISe. For example. Carry a stopwatch to EVERY single workout and start the timer once you commence your warm-up set.

The only way you will be able to do this is if you adequately recover between each exercise. This is why you will have to tweak this variable with trial and error.VinceDelMonteFitness. However. © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 Take a maximum of 90 seconds between each Giant Set during phase one. Someone who has an office job and is following their nutrition plan. supplement plan. Crash Sets rest Period: To review – our goal is to lift heavy weights for high reps with this technique. The heavier loads will place a much greater demand on your central nervous system in comparison to doing a higher volume with lower loads such as giant Sets. rest only 30 seconds between each mini-set to failure.com . Therefore you will need a longer rest period between muscle groups and workouts. when you are training increasing the number of muscle fibers. The fact is training frequency should be influenced by the volume of the workouts and intensity of the workouts – not some concrete rules that only make sense on paper. However. This is because your nervous system does not take as much of a beating in this phase. Page 193 of 210 www. Your level of conditioning and fitness will be at the elite level by this achievement. and then reduce your rest to 60 seconds during phase two. sleeping at least 8 hours a night.com 2006. but more likely. MOST reCOverY PrOTOCOlS FOuND IN CONveNTIONAl TrAININg MAgAzINeS PrOMOTe TrAININg eACH MuSCle grOuP ONCe A Week. as noted. fourth phase. and has minimal stress will be able to train more frequently by recovering quicker than someone who works manual labor all day. take anywhere from 3-7 minutes between each exercise.and it just might. For instance. Your ultimate goal will be to complete all your goal number of Giant Sets with 30 seconds of rest. You do not want to carry residual fatigue into the next exercise. They claim that training a muscle more than this leads to over-training . NO NONSeNSe rule #5– PerIODIze TrAININg FrequeNCIeS A part of determining how many days you should take in between workouts really depends on which training phase you are performing. trying to make them look slightly larger and more defined using Giant Sets and you ensure that your energy intake is adequate. let’s say you are focusing on improving your muscular strength using Crash Sets. This will not occur until your third.VinceDelMonteFitness. Training frequency is not about meeting inflexible protocols but understanding the factors that affect your recovery ability. All rights reserved. lifting as frequently as four times a week will yield some impressive results. therefore.

when you are doing my very short and intense workouts using the all-out Crash Sets and all-out Giant Sets. IF YOu NeeD TO ADD AN exTrA DAY Or TWO TO MY guIDelINeS.No Nonsense Body Shaping Introduction Chapter 10 THe reAlITY IS THAT YOu WIll HAve TIMeS WHeN YOu reTurN TO THe gYM AND DISCOver YOu Are NOT FullY reCOvereD – eveN AFTer YOu FOllOW THe guIDelINeS I AM ABOuT TO SeT OuT. THAT IS Ok. your muscles will need to be stimulated more often. but you are able to train that muscle again in just a few days. your body does not want to keep muscle – it is a luxury to your body and costs it too much energy. But. Because you have average genetics. recuperate. All rights reserved. And being able to train that muscle more often will lead to more ‘growth spurts. Page 194 of 210 www. you aren’t going to need as much time to recover. If you are doing the typical ‘3-4 exercises. Your body would prefer to live without muscle!!! This is why you must constantly give them a reason to grow.VinceDelMonteFitness.VinceDelMonteFitness.’ This will lead to some INSANE RESULTS! © Vince Delmonte www. totaling 1224 sets per muscle. I queSTION ANYBODY’S ABIlITY TO reCOver quICker THAN THe guIDelINeS YOu Are TO FOllOW. train them more regularly and train them frequently! Going longer than one week without stimulating your muscles or telling them to get stronger and bigger is too long. Training the way I have talked about in this e-book not only stimulates more muscle growth and strength than conventional training. Since you are not doing the ridiculously long 12-24 sets per muscle group.com 2006. then leaving the gym. training each muscle two times every five days or two times every 7 days will lead to over-training. 3-4 sets each muscle garbage. and grow. then yes.com . The nature of my workouts are very short and intense and simply revolve around increasing the intensity from the previous workout.

calves. BICePS.VinceDelMonteFitness. SHOulDerS.com 2006. BICePS. and abs to be just as visually pleasing and strong if they are always thrown in at the end of a workout as an afterthought? © Vince Delmonte www. ABDOMINAlS THurSDAY: SeSSION C: FOreArMS. TrAPS.VinceDelMonteFitness. CHeST TueSDAY: SeSSION B: HIPS. Here’S HOW TO grOuP YOur MuSCleS DurINg A gIANT SeT. ABDOMINAlS Continue the cycle for three weeks total. How do you expect your arms. CAlveS. TrAPS. ABDOMINAlS TueSDAY: SeSSION B: BACk. You will notice that each training phase alternates the pairing of different muscles. BACk FrIDAY Or SATurDAY: SeSSION D: quADS. PHASe 1 AND 3: MONDAY: SeSSION A: TrICePS. SHOulDerS. FOreArMS THurSDAY: SeSSION C: quADS. TrICePS Continue the cycle for three weeks total. Here’S HOW TO grOuP YOur MuSCleS DurINg A gIANT SeT. All rights reserved. Page 195 of 210 www. PHASe 2 AND 4: MONDAY: SeSSION A: HIPS.com .No Nonsense Body Shaping Introduction Chapter 10 NO NONSeNSe rule #6 – FOllOW THIS TrAININg SPlIT FOr MAxIMuM reCOverY AND MAxIMuM INTeNSITY. CAlveS. ABDOMINAlS FrIDAY Or SATurDAY SeSSION D: CHeST. This concept is based on giving all your muscle groups equal opportunity to train fresh at the start of the workout.

BICePS. BACk. SHOulDerS. SHOulDerS. TrICePS. BICePS. ABDOMINAlS MONDAY: SeSSION B2: CHeST. ABDOMINAlS Continue the cycle. PHASe 1 AND 3: MONDAY: SeSSION A1: quADS. ABDOMINAlS Continue the cycle. BACk. SHOulDerS.. BICePS. PHASe 2 AND 4: MONDAY: SeSSION A1: HIPS. SHOulDerS. ABDOMINAlS MONDAY: SeSSION B2: BACk. ABDOMINAlS WeDNeSDAY: SeSSION A1: quADS. TrICePS.. TrICePS. Page 196 of 210 www.com . TrICePS.com 2006. TrICePS. BICePS. ABDOMINAlS FrIDAY: SeSSION A2: quADS.. TrICePS. CHeST. BICePS.No Nonsense Body Shaping Introduction Chapter 10 Here’S HOW TO grOuP YOur MuSCleS DurINg CrASH SeT. CHeST. SHOulDerS. CHeST.VinceDelMonteFitness. ABDOMINAlS WeDNeSDAY: SeSSION A1: HIPS. BICePS. All rights reserved.. Here’S HOW TO grOuP YOur MuSCleS DurINg A CrASH SeT. SHOulDerS.VinceDelMonteFitness. ABDOMINAlS FrIDAY: SeSSION A2: HIPS. © Vince Delmonte www. ABDOMINAlS WeDNeSDAY: SeSSION B1: CHeST. ABDOMINAlS FrIDAY: SeSSION B1: CHeST. ABDOMINAlS FrIDAY: SeSSION B1: BACk. ABDOMINAlS WeDNeSDAY: SeSSION B1: BACk. BACk.

For each phase I suggest you pick a new combo but stick to the same combo for each training phase to make progression. which I will explain next. Leave it as is.com 2006.No Nonsense Body Shaping Introduction Chapter 10 You will notice that during this phase. on Chest-Shoulders-Triceps-Abdominals day. many unrelated muscle groups are paired together.VinceDelMonteFitness. Lifting the weights exactly how I have laid them out will give you exactly the amount of rest and training needed to consistently grow bigger and stronger week-to-week. each muscle group is almost absolutely fresh when started.com . Page 197 of 210 www. here is a sample workout: CHEST: Flat Bench Press – Incline DB Fly’s – Decline DB Chest Press SHOULDERS: Bent Over DB Raises – Side Shoulder Raises – Seated DB Shoulder Press TRICEPS: Skull Crushers – Close Grip Presses – Dips ABDOMINALS: Vertical Hip Raise – Double Crunch – V Up This is the complete workout. © Vince Delmonte www. All rights reserved. There is a reason for that. All you have to do is pick ONE of the combos from the selection of Giant Sets Combos a few pages up and this is your routine. The order of muscle groups trained is listed above. there are many other options that I have tested. NO NONSeNSe rule #7 – AlTerNATe WOrkOuTS BeTWeeN A1 AND A2 AND B1 AND B2 giant Sets Protocol: A1 and A2 represent two different workouts. This will eliminate any potential residual fatigue from being carried from a previous set into the next. but this is by far the most effective. Trust me. For example. I highly suggest you DO NOT change the order of muscles. This will allow for the best gains possible. You will also notice that there is an A1 and A2 and B1 and B2.VinceDelMonteFitness. Basically.

VinceDelMonteFitness.4 reps...3 reps = TOTAL 13 reps Standing Calf Raises Warm-up set: 60 lbs / 15 reps Warm-up set: 80 lbs / 10 reps Warm-up set: 100 lbs / 5 reps Crash Set: 140 lbs / 6 reps.3 reps = TOTAL 13 reps Dumbbell Lunges Crash Set: 25 lbs / 6 reps.. CHeST.VinceDelMonteFitness.4 reps.. Page 198 of 210 www....4 reps.4 reps.4 reps.. BICePS.4 reps = TOTAL 15 reps © Vince Delmonte www.com 2006.3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 40 lbs / 6 reps.4 reps = TOTAL 14 reps Seated Calf Raises Crash Set: 40 lbs / 6 reps........4 reps. ABDOMINAlS LEGS Leg Press Warm-up set: 90 lbs / 15 reps Warm-up set: 140 lbs / 10 reps Warm-up set: 180 lbs / 5 reps Crash Set: 200 lbs / 6 reps..4 reps = TOTAL 14 reps CHEST Bench Press Warm-up set: 30 lbs / 15 reps Warm-up set: 50 lbs / 10 reps Warm-up set: 70 lbs / 5 reps Crash Set: 90 lbs / 6 reps...4 reps...com .3 reps = TOTAL 13 reps BICEPS Incline Curls Warm-up set: 10 lbs / 15 reps Warm-up set: 15 lbs / 10 reps Warm-up set: 20 lbs / 5 reps Crash Set: 30 lbs / 7 reps.. All rights reserved...No Nonsense Body Shaping Introduction Chapter 10 Crash Set Protocol: Here is an example of what your entire training routine will look like for Crash Sets Phase 1: MONDAY: SeSSION A1: quADS......

ABDOMINAlS BACK Lat Pulldown Warm-up set: 40 lbs / 15 reps Warm-up set: 45 lbs / 10 reps Warm-up set: 50 lbs / 5 reps Crash Set: 70 lbs / 6 reps. TrICePS.4 reps...3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 20 lbs / 6 reps.4 reps.....4 reps......4 reps = TOTAL 14 reps © Vince Delmonte www. Page 199 of 210 www..4 reps = TOTAL 15 reps TRAPS Barbell Shrugs Crash Set: 70 lbs / 6 reps...4 reps = TOTAL 15 reps ABDOMINALS Weighted Sit Ups On Stability Ball Warm-up set: 10 lbs / 15 reps Warm-up set: 15 lbs / 10 reps Warm-up set: 25 lbs / 5 reps Crash Set: 25 lbs / 6 reps.4 reps...4 reps = TOTAL 14 reps WeDNeSDAY SeSSION B1: BACk....com 2006.3 reps = TOTAL 13 reps SHOULDERS Behind the Neck Shoulder Press Warm-up set: 20 lbs / 15 reps Warm-up set: 30 lbs / 10 reps Warm-up set: 40 lbs / 5 reps Crash Set: 50 lbs / 7 reps.VinceDelMonteFitness....4 reps..com ...4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 30 lbs / 7 reps.VinceDelMonteFitness.4 reps.4 reps.... SHOulDerS. All rights reserved..No Nonsense Body Shaping Introduction Chapter 10 Cable Curls Crash Set: 30 lbs / 7 reps...4 reps = TOTAL 14 reps TRICEPS Skull Crushers Warm-up set: 15 lbs / 15 reps Warm-up set: 20 lbs / 10 reps Warm-up set: 25 lbs / 5 reps Crash Set: 30 lbs / 6 reps..4 reps.

ABDOMINAlS LEGS Deadlifts Warm-up set: 50 lbs / 15 reps Warm-up set: 60 lbs / 10 reps Warm-up set: 70 lbs / 5 reps Crash Set: 120 lbs / 6 reps... CHeST.4 reps..4 reps = TOTAL 15 reps Cable Curls Crash Set: 30 lbs / 7 reps...4 reps = TOTAL 14 reps ABDOMINALS Weighted Ball SitUps With A Twist Warm-up set: 5 lbs / 15 reps Warm-up set: 10 lbs / 10 reps Warm-up set: 15 lbs / 5 reps Crash Set: 25 lbs / 6 reps..4 reps..3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 40 lbs / 6 reps....4 reps...VinceDelMonteFitness.4 reps. Page 200 of 210 www..com 2006....4 reps = TOTAL 15 reps ABDOMINALS Weighted Sit-ups On Ball © Vince Delmonte www. All rights reserved..4 reps...VinceDelMonteFitness.4 reps.4 reps = TOTAL 14 reps CHEST Bench Press Warm-up set: 30 lbs / 15 reps Warm-up set: 50 lbs / 10 reps Warm-up set: 70 lbs / 5 reps Crash Set: 90 lbs / 6 reps...No Nonsense Body Shaping Introduction Chapter 10 Wide Grip Tricep Pressdowns Crash Set: 30 lbs / 6 reps..3 reps = TOTAL 13 reps BICEPS Incline Curls Warm-up set: 10 lbs / 15 reps Warm-up set: 15 lbs / 10 reps Warm-up set: 20 lbs / 5 reps Crash Set: 30 lbs / 7 reps...4 reps.com ...4 reps... BICePS.....3 reps = TOTAL 13 reps Lying Leg Curl Crash Set: 60 lbs / 6 reps.4 reps = TOTAL 14 reps FrIDAY SeSSION A2: HIPS.

..4 reps. All rights reserved.4 reps.......4 reps...No Nonsense Body Shaping Introduction Chapter 10 Warm-up set: 10 lbs / 15 reps Warm-up set: 15 lbs / 10 reps Warm-up set: 25 lbs / 5 reps Crash Set: 10 lbs / 6 reps....3 reps = TOTAL 13 reps SHOULDERS Behind the Neck Shoulder Press Warm-up set: 20 lbs / 15 reps Warm-up set: 30 lbs / 10 reps Warm-up set: 40 lbs / 5 reps Crash Set: 50 lbs / 7 reps.4 reps.4 reps..4 reps.VinceDelMonteFitness.. TrICePS.4 reps = TOTAL 14 reps ABDOMINALS Weighted Ball SitUps With A Twist Warm-up set: 5 lbs / 15 reps © Vince Delmonte www... ABDOMINAlS BACK Lat Pulldown Warm-up set: 40 lbs / 15 reps Warm-up set: 45 lbs / 10 reps Warm-up set: 50 lbs / 5 reps Crash Set: 70 lbs / 6 reps.4 reps = TOTAL 14 reps Wide Grip Tricep Pressdowns Crash Set: 30 lbs / 6 reps.. Page 201 of 210 www.4 reps...VinceDelMonteFitness......4 reps = TOTAL 14 reps TRICEPS Skull Crushers Warm-up set: 15 lbs / 15 reps Warm-up set: 20 lbs / 10 reps Warm-up set: 25 lbs / 5 reps Crash Set: 30 lbs / 6 reps.4 reps...com ...4 reps = TOTAL 14 reps MONDAY SeSSION A2: BACk.com 2006.3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 20 lbs / 6 reps..4 reps = TOTAL 15 reps TRAPS Barbell Shrugs Crash Set: 70 lbs / 6 reps...4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 30 lbs / 7 reps. SHOulDerS.

Always choose compound movement. Record this number (your New PB) and get ready to beat it next time. rest 30 seconds. So. This means you have not been able to increase the reps or weight.No Nonsense Body Shaping Introduction Chapter 10 Warm-up set: 10 lbs / 10 reps Warm-up set: 15 lbs / 5 reps Crash Set: 25 lbs / 6 reps. pick up the weight and do another 3-5 reps. • Same exercises for each muscle group UNTIL you plateau two workouts in a role without an increase in strength.. This equals your TOTAL WORKLOAD and hopefully a NEW PERSONAL BEST.. Page 202 of 210 www. HOWEVER. © Vince Delmonte www. Too much warm up on the second exercise will cut into your energy reserves. and if again you do not increase the total workload.4 reps = TOTAL 14 reps WeDNeSDAY SeSSION A1: quADS. rest 30 seconds. SHOulDerS. • 1 full-force real set for each exercise (5-7 initial reps. • 3 warm-up sets pyramiding the weight up each set.VinceDelMonteFitness.com 2006. let’s say you have been doing incline bicep curls and your total poundage does not go up – it’s time to drop that exercise and pick a new one. • 12-15 TOTAL reps per set. this example includes everything you must do in each workout: • 2 exercises per muscle. multiply the weight by the TOTAL number of reps. You only really require the warm up set on the first exercise. ABDOMINAlS Same workout as A1 FrIDAY SeSSION B1: BACk. ABDOMINAlS Same workout as B1 As you can see. NO NONSeNSe rule #8 – PICk A NeW exerCISe WHeN YOu CAN NO lONger INCreASe YOur PerSONAl BeST TWO WOrkOuTS IN A rOW. • You will note that there is no warm up for the second exercise for each muscle group. Giving it an extra chance to ‘prove itself’ will show if you have really ‘exhausted’ the potential of that particular exercise. TrICePS. No isolation movements during Crash Sets. BICePS. if this occurs try just ONE more workout with that exercise..com .. Performing an optional 6-8 rep set to review technique/warm up is your choice. pick up the weight and finish with another 2-4 reps and then you are done). You must stick with the recommended exercises until you can no longer increase your workload. CHeST.VinceDelMonteFitness.4 reps. • Because your weight is constant for the full-force sets. All rights reserved. then this is a sign to drop this exercise and choose a new one.

VinceDelMonteFitness. Page 203 of 210 www.com . the set that allows you to lift the HEAVIEST amount of weight for the GREATEST number of reps is the set that will contribute the most to making your muscles look better and be stronger to boot! Any other set you perform beyond this ONE ALL-OUT set is just a waste of precious energy that you need to progress. if you truly put everything into that particular set. ‘killing’ the muscle etc. You must trust me on this and go against what every other gym rat. there is no way you are going to be able to perform a second or a third set with the exact same amount of weight and the exact same number of reps. If you are not using exercises that will allow you to keep improving your total workload then you will join the club of people who lift weights for years and have nothing to show for it! NO NONSeNSe rule #9 – FeWeST SeTS POSSIBle = MAxIMAl reSulTS WITH THe leAST AMOuNT OF WOrk. you will slow to a stop and make no more gains.VinceDelMonteFitness. Your strength and energy reserves will be depleted. let’s look at the following example.000 pounds. the name of the game is to continually outdo yourself week in and week out. with the same weight. Now. Let’s say you perform a set with 100 pounds for 10 reps. Any set that does not force more weight and more reps is absolutely useless for helping to reshape your body. To justify this principle. If not. Now you will probably only be able to do 7-8 reps. The total workload would be 1. Remember. WHICH CONTrADICTS THe FuNDAMeNTAl PrINCIPleS requIreD FOr BuIlDINg MuSCle. then you will have to drop the weight to 180 pounds. for example. ANY SeT THAT FOrCeS YOu TO uSe leSS WeIgHT Or DO leSS rePS MeANS leSS MuSCle FIBer BeINg ACTIvATeD. Now let’s say you do a second and a third set. Or if you want to perform 10 reps again. fitness ‘expert’ and ‘latest research’ is saying about how many sets are optimal for building muscle. then © Vince Delmonte www.com 2006. Now. Assuming that you truly went all-out then you would have exhausted that particular muscle. If you ever doubt what I am saying on this one critical phase of your program. Which set do you think is going to have the greatest contribution to making the muscle more defined and stronger? Your first set with 100 pounds for 10 reps. think about this really hard and forget all the nonsense you’ve heard about ‘shocking’ the muscle. ‘finishing’ the muscle. All rights reserved. or the one with lighter weight with less reps? Of course.No Nonsense Body Shaping Introduction Chapter 10 This is how you will cycle your exercises around because it is absolutely critical to use exercises that will allow you to continually lift more weight and reps.

com . Training to the point where you can not walk out of the gym or until you cannot move your limbs has nothing to do with inducing your muscle tissue to look better and grow stronger. So. NO NONSeNSe rule #11 – AIM FOr 10 rePS FOr eACH exerCISe ON YOur gIANT SeTS AND 12-15 TOTAl rePS ON YOur CrASH SeTS. Giant Sets require you to start with weights 10-20 pounds less than the weight you would use on your all-out crash sets. I will keep this to a grade school physiology lesson. Once you are complete two exercises for a muscle group – move on to the next muscle group.VinceDelMonteFitness. © Vince Delmonte www.VinceDelMonteFitness.com 2006. you will perform only ONE full-force set for two exercises on the same muscle group. THe HuMAN BODY IS MADe uP OF SeverAl DIFFereNT TYPeS OF MuSCle FIBerS. NO NONSeNSe rule #10 – CHOOSe HeAvY WeIgHTS FOr everYTHINg. What we did not discuss was how your different muscle fiber types are influenced. and placing the muscle at maximal tension for 20-40 seconds will illicit a strength response. Page 204 of 210 www. The number of reps will reflect the amount of time under tension. You will use this weight throughout. how many sets should I perform in my giant Sets Phase? Perform one warm-up set of all three exercises. POWer. We have discussed that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy response. Remember.No Nonsense Body Shaping Introduction Chapter 10 just go to the gym and watch all the guys who are doing set after set. I have discovered that Giant Sets work better if you do at least 2-3 full-force sets instead of one all-out set. we are focusing on increasing our total workload through higher volume instead of weight. So. Don’t worry. Therefore you will have a warm-up set plus 2-3 work sets. the heavy loads you will be using in this workout will be much more taxing to your nervous system than more moderate weights. Because the workload is slightly lower than your absolute maximum (as done during Crash Sets). SOMe Are geAreD MOre TOWArDS eNDurANCe WOrk AND SOMe Are geAreD TOWArDS MOre STreNgTH. and train day after day but do not look any different whatsoever since they first started training. how many sets should I perform during my Crash Sets Phases? After your three warm-up sets. Be very cautious because you do not want to deplete any precious energy on your work sets. Use at least 50% of your goal weight. AND SPeeD WOrk. All rights reserved. Full-force Crash Sets require you to start with a weight that you can only handle 5-7 times.

power. powerful fast-twitch type IIb fibers. you have your powerhouse type IIb fibers (fast-twitch). Whatever your situation. Therefore. force. then it is safe to say that your training. On the other end of the spectrum. Page 205 of 210 www. Slow-twitch muscle fibers are known as the type I’s. It is important to know that there is one more type squeezed in between the continuum here – they are called type IIa and have an intermediate contraction speed. it is safe to say that I converted a good percentage of my type IIa fibers to type I fibers. Slow-twitch contract just about as fast as a turtle crawling across the land. The reps and time under tension guidelines presented below will help you to effectively focus on both muscle fiber types to bring in significant amounts of muscle growth.com . © Vince Delmonte www. Slow-twitch fibers lack speed. we want to maximize what we have to work with. Even as a long distance runner I was nailed so many times in the home stretch by guys who would kick me down before the finish line because I was really slow twitch dominant. For example. it is not as hopeless as it seems. You can still dramatically transform your body and build a defined physique. The good news is that no one is completely slow-twitch dominant. has not taxed your type IIb or central nervous system sufficiently.. when we concentrate on heavier loads via the Crash Sets Phase we will be going after those fast-twitch type IIa muscle fibers that have the greatest potential for taking on the properties of type IIb fibers. placing you at a distinct disadvantage. but poor in generating strength. These are known as slow-twitch muscle fibers and are excellent for resisting fatigue. These slow-twitch fibers truly live up to their name by supplying blood and oxygen for a quicker recovery and work for a longer duration. and speed. If you have not achieved the muscle size that you are after. Crash Sets are designed to stimulate the muscle fibers that are designed for growth – the super-duper. All rights reserved. a sprinter or hockey player would have converted the majority of their type IIa muscle fiber to type IIb muscle fiber. Even though slow-twitch muscle fibers have a limited capacity for muscle growth. since I spent about 10 years of my early life racing and training as a competitive long distance runner and triathlete. giant Sets Phase will serve the purpose of tapping into your favored slow-twitch muscle fibers for muscular definition. Conversely. On the other hand.com 2006. and power.VinceDelMonteFitness. to this point in your life. even if you possess a higher than average percentage of slow-twitch muscle fibers. Slow-twitch fibers use fat as a primary source of energy and fast-twitch use glucose (carbs) as a primary source of energy.VinceDelMonteFitness. and even ultraendurance athletes have up to 40% fast-twitch muscle fiber on them. What is really interesting is that your training can influence whether these type IIa become more fast-twitch dominant or slowtwitch dominant.No Nonsense Body Shaping Introduction Chapter 10 Care to take a wild guess what is more predominant in ‘skinny-fat’ type of people? If you guessed the endurance type then treat yourself to a protein shake.

risking injury (and also look ridiculous)! Going too slow simply forces light weights to be used. focusing on keeping that weight moving and gripping the heck out of the handles. focus on squeezing the weight with your grip. Use too much speed and you will end up using too much momentum. No resting at the bottom. The reality is that type IIb fiber training (Crash Sets) is the key to finding new and untapped muscle fiber. the overall volume is low since you are only doing one full-force set per exercise. When you train in this fashion. In total you will be performing around 12-15 total reps after you add up the three mini-sets within each Crash Set. you will obligate the maximal number of muscle fibers. Keep it simple. This will automatically force your muscles to recruit more muscle and have a far more powerful effect than trying to squeeze your muscles. just keep that weight pumping! During your Giant Set Phases you will use a moderate and controlled tempo. Manipulating speed of tempo is a very powerful variable that will also be exploited by alternating these two phases. At the same time you must be in CONTROL.com . NO PAuSINg Or SqueezINg THe MuSCle IN THIS PHASe. no long pausing. Giant Sets have a greater strain on the metabolic system so the volume can be higher. Slower than an explosive movement but NOT ‘super slow. which will target the type IIa muscle fibers for growth. no staring at yourself in the mirror. Use only enough weight to allow you to go fast enough. NO NONSeNSe rule #12 – uSe A 301 TeMPO FOr CrASH SeTS AND A 311 TeMPO FOr gIANT SeTS. What’s going to force more muscle growth? Doing 10-pound bicep curls at a slow speed or doing 25 pounds with a quicker speed? Clearly. while also being sure to use good form. and target the muscle fibers that have the greatest potential for growth.No Nonsense Body Shaping Introduction Chapter 10 Crash Sets can be summed up like this – keep the loading high for 5-6 reps per miniset.VinceDelMonteFitness.VinceDelMonteFitness. By performing each rep with an explosive force. you are going to help send your metabolism through the roof. During your Crash Set Phase. which plays a key role in helping to shape your new body. Page 206 of 210 www. however. and this just won’t recruit enough muscle fiber. Instead. the loading is also high but only for 10 reps per exercise. use an explosive movement where you focus on driving the weights up as quickly as possible.com 2006. so we can achieve this goal by going slow and fast. Remember that we can recruit more muscle fiber by either lifting more weight or lifting for a greater number of reps. 25 pounds will make your biceps develop better shape quicker than 10 pounds. Giant Sets are more the equivalent of muscle building training that focus on just one muscle fiber type. All rights reserved.’ Take an extra second on the way © Vince Delmonte www. The basic goal is to engage as many muscle fibers as possible.

NO NONSeNSe rule #13 – keeP TrAININg SeSSIONS SHOrT AND TO A MAxIMuM OF 40-60 MINuTeS. All rights reserved. If you try and keep up your 6+ hours of cardio performed at moderate intensity while doing these weight lifting programs. This is counterproductive because natural testosterone levels begin to decline at this mark and the evil cortisol hormone begins to rise and starts eating up your muscle tissue – especially during metabolic training via Giant Sets (this is more critical). Altering the amount of tension on your muscles will prevent plateaus and ensure you find untouched and untrained muscle fiber. NO NONSeNSe rule #14 – DO THe rIgHT kIND OF CArDIO. enhance fat loss further (when you are doing interval type of training). improve recovery. Most of your workout time should be spend weight lifting.flock to the cardio equipment.com . Therefore 2-3 seconds on the way down. Giant Sets will have a 311 tempo meaning a 3 second negative. and 3-4 seconds on the way up. you are only asking for trouble. pause for at least 1 second. Page 207 of 210 www. 1 second pause and 1 second concentric movement. © Vince Delmonte www. Better progress is made by cutting workouts short rather then finishing a workout for the sake of finishing a workout. Aim to stay under the one hour barrier. Remember.VinceDelMonteFitness. Weights have the power to change your body. burn a few extra calories. and finally. when it comes to cardio. Your main interest in doing cardio should be for its health-related benefits. and 1 second concentric movement. so don’t do what most women do .VinceDelMonteFitness.com 2006. to provide the health benefits that cardio supplies. To summarize: Crash Sets will have a 3-0-1 tempo meaning a 3 second negative. The training sessions I have created are designed to be done within 45 minutes for Giant Sets and closer to 60-70 minutes for Crash Sets. with a small portion done in the cardio section. During the neural training phase via Crash Sets you are allowed to take 5-8 minutes between exercise so the workout may be closer to 60-70 minutes in total duration. 0 second pause.No Nonsense Body Shaping Introduction Chapter 10 up and on the way down to move the weight. This is only to compliment your weight lifting. quality counts a lot more than quantity.

training sessions and smart but very hard fork lifting sessions.No Nonsense Body Shaping Introduction Chapter 10 The best idea is to include 2-3 sessions of interval training cardio each week. Always begin each workout with a 5-10 minute light cardio warm-up and stretch.com . but I made certain sacrifices in my social life and lifestyle to create an environment for muscle growth that I will never regret. being female. Not only that. Look at this as lubricating your joints. throw in 40 minutes of mild cardio work (a walk with your family for instance) on a your scheduled off day. All rights reserved.VinceDelMonteFitness. NO NONSeNSe rule #15 – WArM uP THOrOugHlY. yet grueling. The advice in this book was not written by a genetic freak or a dude who. but do realize that the process is the same. dabbled with steroids. toned. Page 208 of 210 www. Not performing warm-up sets can cause a lot of wear and tear and lead to a short life-span on your joints. the body will often follow. Just because your body is warm does not mean the specific muscles you will be training are warm so ALWAYS do one light warm-up set to pump some blood around the joints. This will allow you to feel out your body and give you some time to get into the zone.” . The reason why you won’t end up looking like a male? Like we already discussed. likely have slightly different goals for your body. If you really want.” (my father told me that driving in the car when I was in high school) CONCluSION: TAkINg THe rOAD leSS TrAveleD By now. Not good if you plan to lift into your later years of life.Roger Banister (the first man to break the 4 minute mile) “Successful people in life have developed the habit of doing what unsuccessful people don’t feel like doing. My body is completely drugfree and I built every ounce of muscle on my body the natural way – through smart. not even once in my life. This is to be done EASY remember. you should have a fresh and different perspective on how to build muscle the natural way. cut this down to 1-2. and with a physique that will turn heads. defined. you simply do not have the hormonal environment in your body capable of © Vince Delmonte www. NO NONSeNSe rule #16 – HAve FuN! I will leave you with two of my favorite quotes: “If the mind is willing.VinceDelMonteFitness.com 2006. A female training like a male would to develop large muscles will leave her lean. If you find your weight lifting sessions start to suffer (you are not recovering enough in between). I understand that you.

com 2006. who. You are in control of the final outcome.VinceDelMonteFitness. and the importance of flexibility training. You now know the universal principles required to create the best possible environment to make positive changes in your body TODAY. One of my goals is for you to build a body that you can be proud of.com . you have probably gained a new understanding of the supplement industry. I have even included the 29-week training program in a step-by-step format. doing her 45 minutes each day who yet has nothing to show for it. You could go on training like most females do. more educated about training and nutrition information than you have ever been before. Your friend and coach. I have provided the tools that you need to be in complete control of how you change your body. Along the way. You have learned the importance of workout nutrition. what is necessary.No Nonsense Body Shaping Introduction Chapter 10 achieving this. You can access this program at www.VinceDelMonteFitness. You can sign up here to get access to your program. No more guessing about how much you should be taking in. not to worry. but do you want a similar body to most of the women in the gym. I truly wish you all the best. you have learned about the most common fitness mistakes to avoid and the frequent mistakes that many make before they even enter the gym. you provide the action. do something different. you’ll leaner. You have learned the importance of caloric intake and have been provided tools that will tell you exactly how many calories your body requires to achieve your goal.fitnessgenerator. new training techniques that will allow you to train for size and strength. and instantly demands respect from others. I have provided the plan. No more surfing the Internet and spinning your wheels in the gym. one that turns heads at every street corner. and most importantly.com/getbuffed . and eating the same bland foods. Vince DelMonte © Vince Delmonte www. But don’t forget that I am always here to help you step-bystep for the entire way. I will activate your account once you register a username and password (you do not need to put your credit card info in here). Page 209 of 210 www.. stronger. No more justifying your training program because your body will speak for itself. I believe that over the course of the next year. So. with 3-D animated pictures to show you how to perform every exercise as well as many other features. seem to complain day in and day out that they can never lose the weight? I think not. You will no longer be that woman on the elliptical. All rights reserved. In this book. and what can be left on the shelves. So.

numerous certifications.com . He holds an Honors Kinesiology Degree. His transformation story was featured as Transformation of the Month at Bodybuilding. © Vince Delmonte www.VinceDelMonteFitness. personal trainer. and has been working in the trenches for the past 5 years helping hundreds of average guys transform their physiques.No Nonsense Body Shaping Introduction Chapter 10 About The Author Vince DelMonte is a natural competing fitness model. Page 210 of 210 www. He is the founder of www.Com and has appeared in Maximum Fitness. freelance writer and fitness consultant who runs a personal training team department in Hamilton Ontario.com 2006.Skinny Guy Secrets To Insane Muscle Gain.com.VinceDelMonteFitness.VinceDelMonteFitness. All rights reserved. and is the author of “No-Nonsense Muscle Building” . a fitness site dedicated to building muscle and losing fat.

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