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VINCE DELMONTE & SHANNON CLARK’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
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.
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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
com 2006. 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.VinceDelMonteFitness. Page 5 of 210 www. 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.com .VinceDelMonteFitness.
” It suggests you need to be clear. do a quick mental assessment of the woman you want to look like – physique wise.. the harder YOU WORK to achieve them.. The better YOU DEFINE them.No Nonsense Body Shaping Introduction Chapter 1 Chapter 1: TOP 10 MISTAkeS TO AvOID BeFOre YOu eveN STArT TrAININg 1. Visualize how your goals will affect everything and everyone around you and set that picture as your true goal.com . just don’t have enough reasons to change You must HAve eNOugH reASONS. 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. 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. the better YOU DESCRIBE them. All good plans start with a clear. My father always said. Jennifer Lopez. what size of clothes you will fit into. specific and detailed as well as visual about what you wish to achieve. DEFINE and DESCRIBE your goals. 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. so you’ll need a very strong magnet to pull you forward. “I want to lose a few pounds and tone up. and how you feel each day. the people you wish to associate with. All rights reserved. Am I right? Thought so! Those who think that their bodies – pear-shaped or thin – can’t be transformed. “Vince. This goes further than just saying. Before we continue. Would you like to look like Jessica Simpson. 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. Page 6 of 210 www. NOT HAvINg A gOAl. the stronger THEY PULL.com 2006. concise picture of the desired objective. the lifestyle you live.VinceDelMonteFitness. The main problem starts when the objective is not clearly defined.” So your first step is to WRITE OUT. Defining your goals might include how much specific weight you’d like to lose.VinceDelMonteFitness. They pull you in their direction. obstacles are what you see when you take your eyes off the goal. the individual who has well defined and descriptive goals is the one who resembles your desired physique and lifestyle.
Now is the time to do this once . This phrase has enough power to sabotage your potential for a your dream physique before you even begin reading this book. to go to the beach without embarrassment. Page 7 of 210 www. you are now holding the answers to your questions in your hand (or on your computer screen) and the answers. But you want more! You want to finally reach your END goals. no more feeling like you’re on an endless path to no where. 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. unsuccessful – Dump the Title! As soon as you start labeling yourself as a ‘unsuccessful.VinceDelMonteFitness. © Vince Delmonte www. I encourage you to do a mini inventory and after defining your goals. These reasons are your lifelines. NO! We are going to start getting you results .No Nonsense Body Shaping Introduction Chapter 1 I’ve learned that reasons come first and answers second.VinceDelMonteFitness. effort and money. so why don’t you believe in yourself. sexy muscle. All rights reserved.’ you will bring your results to a screeching halt. I know your motivation must be strong to take your level of fitness to a new level.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. I believe in you. 2. you will have success. “WHY are these my goals?” Perhaps it is for recognition or a certain feeling. we are going to find the right approach for you! That means no more feeling like you can never stick with the plan.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. ask yourself. I am sure you would agree because this example could relate to you. Fortunately. the challenge.com THAT’S WHAT THIS BOOk IS ABOuT! . methods and solutions you’ll need to solve your problems will be revealed to you as you read this manual. You knew that you wanted to transform your body and went on a mission to find success. to increase your self-esteem and/or to prevent health problems. they will keep your focus aligned on your target. “What truly motivates me?” “What are my ‘hot buttons’?” You must discover your own list. to impress the opposite sex. to fit into old clothes. If you’re lucky maybe you will lose 5 pounds a year and add one or two pounds of lean. 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. the ones you have been chasing down for so many years. Keep calling yourself a unsuccessful at weight loss and body shaping and don’t be surprised if you continue to waste time.com 2006. have you asked yourself. however. You must WRITE these reasons down and remind yourself of the consequences of not taking action.
Why do it? I think you’d agree that it’s a waste of your precious efforts. By criticizing your own abilities you do nothing but harm yourself. Keep reminding yourself WHY you want to change the way you look. because I am going to show you the RIGHT way to go about changing your body. This is what will keep you going strong. you can begin to change your self-perceptions .’ © Vince Delmonte www. By saying. I’m talking about significantly transforming your body. I want you to pull out that image that we identified earlier . Every trip to the gym. So by simply reminding yourself to say.com . Page 8 of 210 www. you can self-detect your self-perceptions. There is no longer a place for negativity in your world. Let’s change that. 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. Efforts that could have been used towards reaching your END GOAL. The very first step you must take before you read any of the training or nutrition content of this book is DITCH THe TITle.if you choose. Only positive self-statements that will help you regain your control. lean physique is out of your limits. I’m not talking about losing a pound or two of body fat. The less you berate yourself. every meal. “I am unsuccessful”. you are reinforcing the person who doesn’t achieve their best.com 2006. By changing your words. that you will ever achieve any SIGNIFICANT RESULTS? Of course not! Let’s make this example practical now. Get right back on the plan. They don’t know what they are doing wrong so they just blame it on an external source. If you ever start doubting yourself and your abilities. “I AM IN CONTROL OF MY THOUGHTS AND ACTIONS’” you will be able to bring out the muscular person inside of you. the one of your ideal physique. every rep of weight lifted. One step after another. 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.No Nonsense Body Shaping Introduction Chapter 1 Excuses are for those who lack knowledge. You don’t have to worry about that though. All rights reserved. STOP lABelINg YOurSelF AND STArT THINkINg OF YOurSelF AS AN ‘uNTAPPeD reServOIr WITH exPlOSIve BODY CHANgINg ABIlITIeS.you know. the less damage you will do. By simply being aware of the words you use. sub-optimal body.VinceDelMonteFitness. Just achievements. So. Have a slip-up? No problem.VinceDelMonteFitness. HOW much better you will feel because of it. every minute of cardio done. no more excused.
Avoid the Two Most Dangerous Words in the english language! Your brain is designed to protect your body.VinceDelMonteFitness. It actually FEARS change and will do everything in its power to prevent your body from experiencing something different . Your body does not want to go through an extensive training program or adapt to a new lifestyle. Page 9 of 210 www. 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.No Nonsense Body Shaping Introduction Chapter 1 Many personal development coaches abide by the saying. Or WHATever TITle SuITS YOur MOTIvATION BeST. 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. And once more .I know. IF YOu FOCuS ON BeINg SuCCeSSFul YOu WIll Be.com 2006.” People confuse ‘knowing’ with ‘doing. You don’t know anything about ‘developing lean curves’ until you have actually ‘developed lean curves. while hoping for different results. Your body does not like change.” Are you guilty of doing so? Why? It’s time to change that.com . It would prefer to stay in ‘balance’ and sit still. That’s right . AND YOu Are AlreADY ONe STeP ClOSer TO BeCOMINg THe PerSON YOu reAllY WANT TO Be! 3. Your body is smarter than you think and can detect potential for change. Break out of your cycle so you can FINALLY get the results you are looking for.’ You do © Vince Delmonte www.’ You DO NOT LEARN ANYTHING BY TALKING ABOUT IT. and I will say it again a little nicer without screaming at you this time. I know.whether it is creating a new habit or forming a new lifestyle. I am here to convince you otherwise. All rights reserved. Do you know why this is your immediate response? Because as soon as these TWO DEADLY words leave your mind your brain switches off. “The true definition of insanity is doing the same thing over and over again. “YOu DO NOT kNOW ANYTHINg” That’s right.it simply stops thinking.VinceDelMonteFitness. The thoughts and words that you use will dictate the actions that you will take. “You do not know anything UNTIL YOU HAVE DONE IT.
as you will soon see.” The Second Most Dangerous Word – Tomorrow Tomorrow does not exist. People who put off ‘till tomorrow find out that their bad habits will eventually catch © Vince Delmonte www. The word tomorrow is the word that destroys more lives than any other single word.VinceDelMonteFitness. Avoid these two deadly words and you will be more mentally prepared to do what you must DO to succeed. is one of the KEY secrets to getting the body you crave. Tomorrow only exists in the minds of dreamers and procrastinators. the unhappy. “I’ll start learning more tomorrow. 4.” And so on. DO NOT CONFuSe ‘kNOWINg’ SOMeTHINg WITH ‘DOINg’ IT. Page 10 of 210 www. “I will start my diet tomorrow. and the unhealthy (being overweight or skinny could fit this example perfectly) are the ones who use the word tomorrow the most. tip or concept that you have read somewhere else then your immediate response might be.No Nonsense Body Shaping Introduction Chapter 1 not know anything about lifting weights properly until you have actually lifted effectively and seen the benefits . If you read a technique.com 2006.” Or. the unsuccessful. All rights reserved. You might have TALKED about ‘losing weight.’ or TALKED about lifting properly but you DO NOT TRULY KNOW ANYTHING UNTIL YOU DO IT – UNTIL YOU ATTACH A PERSONAL EXPERIENCE TO IT. They are going to help you.” Or. then you have only heard about it or read about it.and they are there! Believe me. “I’ll start investing tomorrow.” The poor. Lifting weights.VinceDelMonteFitness.” But ask yourself HOW you know that. If you “know that” but have not truly experienced success from it. “The problem with tomorrow is that I have never seen a tomorrow. “I know that. My parents have said. I promise. 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. I learned from my parents when I was young that. “The most life-destroying word of all is the word tomorrow. True leArNINg COMeS FrOM DOINg NOT TAlkINg ABOuT IT Or reADINg ABOuT IT. So don’t fear them.com . The reason I stress this so much is because you must adjust your mind-set to what you are about to take in. These people often say. Setting Performance goals versus Outcome goals – know Which Ones to Set.
my spiritual life and my level of knowledge – all changed for the better. What is wrong with goals such as. Conversely. ‘lose weight.10 seconds in the 100m race. what kind of foods you © Vince Delmonte www. not knowing that this would be a life-changing habit that would be repeated every year for the rest of my life. an athlete may perform poorly and still win if all the other athletes performed at a lower level. how often you get in your cardio and strength training sessions.’ YOu CANNOT CONTrOl THe AMOuNT OF FAT YOu WIll lOSe Or THe AMOuNT OF MuSCle YOu WIll BuIlD. YOu DO NOT HAve CONTrOl OF THe ‘OuTCOMe.VinceDelMonteFitness.’ Performance or habit is what you control. Page 11 of 210 www. Of all the things I learned from my father. You can control how many meals you eat each day and the amount. You DO have control over the habits that will allow you to build more muscle and lose more fat. it was that goal setting would have the most profound effect on my life.VinceDelMonteFitness. my income. 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. “Do we have to?” It seemed more like a chore at the time. my relationships. (as a Pastor. Our instant response was.” Therefore today is the word for winners and tomorrow is the word for procrastinators. the athlete has greater control in achieving this goal than winning. Each year my father would have me and my two brothers write out our goals for the upcoming year. All I have are today’s. However. tone up.No Nonsense Body Shaping Introduction Chapter 1 up with them.com 2006. but fail to recognize that it is their habit goals that will determine their level of success. I will use the term performance to also parallel the word ‘habit.com . My private clients often begin by sharing their ‘outcome’ goals. every aspect of my existence – my athletic accomplishments. This leads me to include an entire section of this book discussing this often misunderstood process. HOWever. This performance goal ultimately gives the athlete more control over his/her performance. I see him as my Spiritual Personal Trainer) in my early days as a teenager. build muscle and feel better?’ SeTTINg ‘OuTCOMe gOAlS’ IS A SureFIre WAY OF FAIlINg. An athlete may have an outstanding performance and not win a contest because other athletes have performed even better. not outcome. If an athlete’s goal is to run 12. which is certainly important. YOu CAN CONTrOl THe HABITS THAT Are requIreD TO lOSe FAT AND BuIlD MOre MuSCle. What most people don’t know is that effective goals focus on performance. My parents would conclude with “I have never seen a tomorrow. All rights reserved. Outcome is often controlled by others.
Not Being Truly Committed to Your goals. how intense you train. what time you wake up.No Nonsense Body Shaping Introduction Chapter 1 eat. you can be involved in a relationship but not really be there.com 2006. how much sleep you get. Are you prepared to invest the optimal amount of time. You see the difference? The first type of goal focuses on an ‘outcome. Mandates change.com . But. What is the difference? There is a big difference . 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. change is constant. You can be involved in church but not be a true Christian. fat from slim.’ Outcomes are out of your control. hopefully ‘good’ habits. and success from failure. bad habits can be starved and destroyed and new. All rights reserved. 5.VinceDelMonteFitness. energy and attention? Behind these answers lie your commitments. Each day your commitment will be challenged. 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. AND WHAT YOu NeeD TO DO DIFFereNTlY IN OrDer TO ACHIeve A BeTTer BODY THIS TIMe ArOuND. What are you truly committed to right now? What takes up most of your time. attention and energy to get what you want or are you just hoping this program will work for you? © Vince Delmonte www. circumstances change and priorities change. stick-like from curvy. this is a good time to review the reasons for your goals.the kind of difference that separates day from night. These will be your SET goals! In today’s world.VinceDelMonteFitness. What keeps you committed? When you are struggling to be truly committed. Page 12 of 210 www. As you read on. What you are doing today for a certain result may not be enough for tomorrow. Often I see clients involved with their goals but they are not committed to their goals. can be born and fed. how many times a week you go the gym. Your commitment is the vehicle that will drive you forward. interests change. and how you spend your social life. Re-evaluate your priorities. you can be involved in a fitness program but not be truly committed.
it’s an undo-it-yourself project. Stephen Covey compares the making and breaking of habits to the launching of a spacecraft. Page 13 of 210 www. right! Before you read on. But you probably already know what habits are destroying your progress. we are in the midst of a sick cycle.VinceDelMonteFitness. Habits are basically like automatic behaviors. In my opinion. “To get to the moon.” writes Covey. 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.No Nonsense Body Shaping Introduction Chapter 1 When was the last time you hoped for something and it happened? Probably never. All rights reserved.com 2006. Better yet.com . you would have no financial problems. mentally commit right now that you will not allow anything to prevent you from breaking your commitment! 6. 1990). knowing what to do is not enough. I will be the first to admit that breaking bad habits and forming new habits is not easy at all. 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.” -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. those astronauts “literally had to break out of the tremendous gravity pull of the Earth. 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. When we continue to make choices that lead to the same dead end. perfect relationships. Not Prepared to Break Old Habits and Build New Habits. 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.VinceDelMonteFitness. If it were. 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.” I also have my own analogy that has helped me break my own bad habits: © Vince Delmonte www.
Rather than simply deciding to stop eating junk food. and another. every time you reinforce a bad habit. such as deciding what groceries you will shop for. hire a Personal Trainer or find a workout partner. Instead of saying you will wake up earlier. “goals without deadlines are simply dreams. When I had to prepare for a Fitness Model competition. as you continue to resist and resist. another string. one of these strings will come undone – this represents resisting your bad habit once. Page 14 of 210 www. 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. They also attain the attitude of “Well. replace this behavior with a better one.No Nonsense Body Shaping Introduction Chapter 1 1) escape the Bondage. I knew I was weak (at the time) to resist certain foods and drinks that would be present and impede my progress. 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. which included turning down invitations to the local bar and poker nights with the boys. Did I get kidded by my buddies? Sure did. I had to eliminate a huge component of my social life. All rights reserved.com 2006. more desirable habit. Did they understand? Probably not. Visualize your hands clasped together. This analogy works in reverse as well. finger-over-finger. it would be nice if I was able to tone up in the process. 2) A negative habit can be broken by replacing it with a new. My father always told me.” Prior to making a true commitment. most people train on sporadic schedules whenever they feel like it. Not Putting A Deadline on Your goals. Every time you resist a bad habit.” What kind of lame approach is that to achieving © Vince Delmonte www.VinceDelMonteFitness. and another will fall off your hands and eventually your hands will be free to move and come apart freely.VinceDelMonteFitness. Instead. go to bed earlier.com . Instead of saying you will start eating every 3-4 hours. 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. A ‘NON-TOxIC’ SuPPOrT SYSTeM IS OFTeN eSSeNTIAl FOr lIFe-eNHANCINg CHANge. This picture represents bondage to a bad habit. 3) Change your environment. This might be common sense but it requires some hard decisions. Instead of saying you will train more intensely. Since you have only removed one string the bad habit is still present. However. and tied together with tight string. plan a time on Sunday where you will cook all your meals in advance. 7.
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.
gOAlS WITHOuT DeADlINeS Are FAr leSS eMPOWerINg, MOTIvATINg AND POWerFul COMPAreD TO gOAlS WITH DeADlINeS.
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
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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.
WRITE IT DOWN
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.
Here Are SOMe TIPS THAT WIll PreveNT YOu FrOM BeINg CAugHT IN THe MIDDle OF WHAT I CAll – ‘BAD INFOrMATION.’ YOu MuST leArN TO DISCerN AND BeCOMe verY WISe IF YOu WISH TO AvOID geTTINg BurNeD FOr uSINg ‘BAD INFOrMATION.’
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.
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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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
© Vince Delmonte www.VinceDelMonteFitness.com 2006. All rights reserved.
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All rights reserved.’ So how do you identify intuition? It’s simple . expect test tube results. If you see it as science. ‘you feel it’s the right way to go!’ Remember that hesitation comes from your ego. Not Deciding to Be Successful and Not Taking responsibility. real-world experience and observation.” This philosophy has seriously impacted me – everything you have in life is exactly what you deserve to have and everything you want to have. 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. Page 19 of 210 www. Objectivity is lost during experimentation when the research conclusions are influenced by the researcher. Jim Rohn. Science is simply a theory intended to provide objective analysis. POWerFul! © Vince Delmonte www. Intuition can be used interchangeably with the term ‘gut instinct. IF YOu lOOk AT TrANSFOrMINg YOur BODY AS MOre OF AN ArT rATHer THAN A SCIeNCe. YOu MuST leArN TO MASTer YOur guT INSTINCTS. 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. one of the world’s greatest personal development coaches constantly preaches passionately on this topic and has this to say. If you believe it is more of a science rather than an art.No Nonsense Body Shaping Introduction Chapter 1 ‘scientific’ knowledge. you will have to find comfort in your academic textbook answers. especially when the companies are paying the researchers’ bills. I learned this philosophy from the Australian strength coach Ian King. 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. You will not get a different result unless you become a different person by habit and action.it’s when.VinceDelMonteFitness. fearing that you have made the wrong decision and what others will think.com 2006.com .VinceDelMonteFitness. You will continue to get the same thing if you continue doing the same thing. and then take the client’s individual information and marry the two situations. 13.
relational and spiritual life too). and take new classes. 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. develop new skills. but you can change yourself. and the words ‘victor’ correlating with playing above the line.No Nonsense Body Shaping Introduction Chapter 1 “You must take personal responsibility. 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. All rights reserved. or the wind.VinceDelMonteFitness. © Vince Delmonte www.” Brad Sugars. the seasons. but you do have charge of whether you read. You cannot change the circumstances. That is something you have charge of. and avoiding responsibility (playing below the line). an Australian entrepreneur and wealth/business coach. 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. Page 20 of 210 www.com 2006.com . describes an excellent picture of this philosophy of taking responsibility.VinceDelMonteFitness. You don’t have charge of the constellations. It is a very clear and accurate portrayal of the difference between taking responsibility (described as playing above the line). especially when our society reinforces this attitude. Observe the words ‘victim’ correlating with playing below the line.
your personal trainer. too soft. not tight enough.com . As iron sharpens iron. too flabby. uncommitted and half-hearted towards their goals. who will not be easy on you and someone you do not want to disappoint. he would pay me $500 cash!!! Nobody wants to appear apathetic. Accountability is not designed as a guilt trip but as a tool to strengthen and reinforce your commitments to another human being. All rights reserved. How will the piece of paper hold you accountable? There is no consequence to your action. not strong enough and so forth – you are responsible for transforming your body for the better.No Nonsense Body Shaping Introduction Chapter 1 So whatever body you are living in now – maybe it’s too thin. or a close friend of the same sex – what you plan on accomplishing.” This does not mean sharing your goals with the world but it does mean committing to a trusted friend – perhaps your training partner. “As iron sharpens iron. 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. if that is truly what you desire. This is why being accountable to a journal or a diary will not cut it. 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.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. The famous King David of the Bible speaks about this issue in Proverbs 27:17 (New Living Translation).com 2006. like you planned?” “Did you buy water instead of Coke when you went shopping?” gIve YOur ACCOuNTABIlITY PArTNer PerMISSION TO Be HArD ON YOu. too big. iron steal! © Vince Delmonte www. and as that flame burns it becomes so hot that the fire becomes an unstoppable force. Page 21 of 210 www.VinceDelMonteFitness.VinceDelMonteFitness. a flame starts to burn. Hold yourself accountable to someone you admire. without accepting the consequences of their actions or keeping commitments. and allowing them to ask you the hard questions once a week. 14. I promise you that you will gain inner strength and life from this activity and your commitments will burn hot and turn to hard. Not Being Held Accountable.
Building muscle and getting lean and defined has been complicated by the commercialized fitness industry. © Vince Delmonte www. All rights reserved. it is not bone.com .VinceDelMonteFitness. With that in mind. nutrition industry and supplementation industry – all driven for the sake of the almighty dollar. And this is not completely your fault. it’s time to disprove some common fitness myths. 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. IgNOrANCe – the complete misunderstanding of the principles of losing fat and defining muscle. 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. A muscle is a muscle. let’s ensure we sidestep the NUMBER ONE PITFALL and OBSTACLE that is stopping thousands of women from achieving their goals. Muscles CANNOT choose which stimulus they wish to respond to. In fact. 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 . 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. it is not fat.your muscle has a specific personality and identity. Page 22 of 210 www.VinceDelMonteFitness. it does not have feeling or emotions and it does not have a brain. Muscles will respond to a certain stimulus – without negotiation or bargain .com 2006.no matter what condition.No Nonsense Body Shaping Introduction Chapter 1 15.
Pick up any fitness magazine nearby and I promise you that the only thing those supplement advertisements will deliver is a lighter wallet. Exercise. If you fail to eat less or workout more. Page 23 of 210 www. FAT BurNerS ONlY WOrk BY DeCreASINg YOur APPeTITe SO YOu ACTuAllY eAT leSS AND PrOvIDINg YOu eNergY SO YOu CAN WOrk OuT MOre.and this is being generous. © Vince Delmonte www.com . nutrition and lifestyle are dialed in – and for most women taking supplements. and a positive frame of mind are what will bring you results. proper nutrition.at best . while starting to see great results is only setting yourself up for failure. enough rest. introducing supplements will make a 10% difference . recovery techniques and nutrition habits that I share in this book. No. lifestyle. POOr SleeP. There is no ‘magical. and sleep habits are operating on the optimal end of the spectrum. All rights reserved. POOr APPeTITe. Some supplements will just help you get there .VinceDelMonteFitness. nutrition. Don’t fall prey to what the supplement companies want you to believe.com 2006. Generally I would say they make a 1-2 % difference because they only work in synergy when your training. Nutrition Supplements Will Help You lose Fat Assuming your training. that fat burning supplement has been a complete waste of your precious money. secret ingredient’ that will blast away fat.VinceDelMonteFitness.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.No Nonsense Body Shaping Introduction Chapter 2 Chapter 2: The Top 12 Body Shaping Myths 1. this is not the case.and these will be discussed later on. AND POOr ATTITuDe – All eleMeNTS CrITICAl FOr DevelOPINg BeTTer FITNeSS levelS. SlOW reCOverY. PuT gArBAge IN AND gArBAge WIll COMe OuT IN THe FOrM OF DeCreASeD eNergY. You will be more successful taking your fitness to the next level by mastering the training techniques. it’s only going to make it easier for you to do the work that is required to lose body fat mass .
VinceDelMonteFitness. found in many fitness magazines. Many magazines say that progressive overload is as simple as doing more sets. When you go into the gym. As you’ve likely noticed. that’s right. taken out of context and very poorly executed. “Hey! She’s doing the same thing she’s done for the © Vince Delmonte www. then high volume workouts. It says. 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. If doing more sets was the answer. Page 24 of 210 www. (to the point of avoiding injury) muscle adapts to the added stress by growing stronger along with drastically speeding up the metabolism.. toned. PrOgreSSIve OverlOAD reFerS TO grADuAllY AND CONSISTeNTlY INCreASINg THe DeMANDS ON THe MuSCulOSkeleTAl SYSTeM IN OrDer TO CONTINuAllY MAke gAINS IN MuSCle SIze. this is not the case. it’s that you should NOT be scared to lift weight. day after day and pick up the same five pound weight. It really is that simple. you are only holding yourself back from progress. your boy gets used to this. All rights reserved. but the term has been abused. eNDurANCe AND FlexIBIlITY.com . Remember that your body will only change IF you give it SuFFICIeNT reASON TO. Shy away from the weights and you are shying away from your goals.No Nonsense Body Shaping Introduction Chapter 2 2. STreNgTH. Doing more reps is definitely not the answer. would be the key.VinceDelMonteFitness. This is PArTlY true. more reps and more weight. Yes. Misapplying this concept is where most people completely screw up the cornerstone of enhancing the look of their body. If there is one critical piece of advise I would like you to learn from this book. 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. A simple principle by definition. In simple terms – you must subject your muscles to an unaccustomed stress. leT Me exPAND ON THIS. Low intensity training contradicts the most fundamental training principles required for transforming the look of your muscles. You are much stronger than you think and by being afraid to lift heavier weights. No new muscle can be built because there is no overload. and sexy.com 2006. and you would probably already be lean.
Isn’t that what you’re going for? The key to getting that sexy physique is picking up those weights.I really need to drive this point home to you. weight lifting training is your best choice.com 2006. and get comfy in my zone of homeostasis. develop more curves. “But I don’t want to develop huge muscles and start resembling the next Arnold Schwarzenegger!” Don’t worry . and then allow for rest. If You are Not Achieving Your goals. Remember. I’m saying it again . ramp up that metabolism so you burn more fat all day long.No Nonsense Body Shaping Introduction Chapter 2 last two years. but short. if you truly © Vince Delmonte www. Whether you want to lose weight. you have nothing to worry about. do you really like slaving away like a hamster on that treadmill? And if you’re currently doing this. Weight lifting is going to be the foundation that gets you the body you desire. when was the last time the scale moved? Right. I know what you’re thinking.you won’t. she has simply not learned how to train effectively and eat right for developing an attractive body. you absolutely MuST change the way you train. relax. There is zero reason for me to change anything. 3. Hands down! Plus. 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. masculine muscles. Awesome. and help you look leaner and more defined. or whatever other goal you have. Don’t you think it’s time you changed something? IF YOu Are gOINg TO reST THeN reST. IF YOu’re gOINg TO TrAIN HArD THeN TrAIN HArD.VinceDelMonteFitness.com .VinceDelMonteFitness. the definition of insanity is doing the same thing over and over again but expecting different results. but more likely. 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. Now. intense weight training sessions. 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. lift with intensity. lift heavy. Unless you plan on taking ‘help’ (steriods) to sprout pounds of new muscle mass which I’m almost 100% positive you won’t be. That’s what I thought. Women simply do not have the testosterone flowing in their bodies to enable them to develop huge. Lifting heavy weights is going to change the shape of your muscle. Page 25 of 210 www. Minute for minute. rarely are genetics the problem – most of the time the problem is YOu! However. If you are going to change your body. TRUST ME on this one. Not hours upon hours of cardio. All rights reserved. That means I can sit back.
but they are not going to last. 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 .com . All rights reserved. YOu CAN OverCOMe MOST OBSTACleS AND CONCeAl YOur SHOrTCOMINgS. If you don’t have the base down. you are going to be disappointed. Page 26 of 210 www.com 2006. 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 takes some of your focus away from a proper diet .supplement overload. so the more you focus on this.No Nonsense Body Shaping Introduction Chapter 2 are genetically cursed. not knowing the long-term effects it may have on you? Didn’t think so. It’s your hard work through a smart diet and training program that will produce the results. As soon as you start relying on supplements to do the work for you.which is the BASE of what you need. I repeat – NO EXCUSE to throw in the towel and give up if you have unfriendly genes. BY TrAININg SMArTer. © Vince Delmonte www. and you don’t really even know what’s in there! Do you want to be putting some foreign substance in your body.VinceDelMonteFitness. Remember. The More Supplements You Can Take. not create it. Add to this that some supplement companies aren’t even doing thorough research about their products before they hit the market. longterm health is KEY here.VinceDelMonteFitness. 4. 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. THe MAjOrITY OF SuPPleMeNT PrOMISeS Are SIMPlY quICk FIxeS. This is not to be jeopardized just so you can fit in size 4 pants tomorrow. 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. I would like to make this very clear though! There is no excuse. Some supplements might offer a ‘quick fix’ to get you seeing short-term results. the more chances you stand to see progress.
© Vince Delmonte www. day after day. The body adapts quickly to cardio and while you were once burning 500 calories on your hour long trek on the elliptical. after a few months you might only be burning.com 2006.cardio burns calories.VinceDelMonteFitness. Weight training is done to develop strength. The key with cardio. is it? Take a good look at that women you see. get outside for a run. only as often as you have to. 6. Create a negative calorie balance and you will lose weight. If you want to train your endurance capacities. Page 27 of 210 www. 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 . is performing the right kind. You want to know the truth? If you are able to lift a weight 20 times. Therefore.No Nonsense Body Shaping Introduction Chapter 2 5. Okay. All rights reserved.com .VinceDelMonteFitness. 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. This myth is that cardio burns fat most effectively. so it’s true . it simply is not challenging enough for you.why would you ever want to get rid of it? That would just be silly. She’s doing her time. on the cardio machine. while it does burn calories. 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. Well yes. that then means. but what type of weight are you losing? Cardio. so why isn’t she losing any weight? This is why. oh. 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. since cardio burns calories. CArDIO IS ONlY gOINg TO MAke YOu A SMAller verSION OF YOur CurreNT SelF. cardio helps you lose weight. and this includes working in the 3-12 rep range. Isn’t exactly fair. maybe 300.
All rights reserved.” you still must experience FULL recovery prior to attempting to stimulate your muscles again for more muscle growth. Cut down on the volume of reps and sets you do with a circuit training program. as discussed above you need to be). IF YOu WANT THe FASTeST MeTABOlISM POSSIBle. 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.are you going to go off eating like a teenage boy in order to provide these calories to the body? Likely not. do NOT be afraid you’ll grow huge. “Okay we feel fine. Again. I repeat. 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. lIFT THe HeAvIeST WeIgHT YOu CAN. and instead. you want to do a small amount of damage to your muscles each session.com 2006. 7.com . It is simply the best way to train. Growing new muscle takes calories . Circuit Training Is A great Way To Workout Circuit training has become vastly popular amongst women these days. the body is going to have to expend energy to fix these tears. if © Vince Delmonte www. When you lift weights. your metabolism skyrockets! You will create tiny tears in the actual muscle fibres and then later on in the day. Many scientific studies demonstrate one set is almost as effective as multiple sets. 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. Just because your muscles say. The problem with circuit training is that you when you are lifting heavier weights (which. WHIle MAINTAININg COrreCT FOrM. this is what makes you leaner. you are not going to get large.VinceDelMonteFitness. and this is what makes you have curves in all the right places. This is what makes you stronger. Page 28 of 210 www. do NOT. They figure they can get through their workout quickly.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 2 Here’s another secret. all while burning fat to boot. When you lift a heavy weight. lift heavier but take more time to rest. You can’t build huge muscle out of nothing. let’s train again. so unless you are consuming large amounts of food. That is the best way to get to where you want to be. CIrCuIT TrAININg DOeS NOT gIve YOu eNOugH TIMe TO reST SO YOu CAN CONTINue TO lIFT WeIgHT OPTIMAllY.
VinceDelMonteFitness. FAT lOSS AND CArDIOvASCulAr TrAININg. The harder you can work. which means that if duration is long then intensity will be low.com . Okay. it doesn’t. Duration. very low volume training. 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. the youngest Mr. Dorian Yates. Universe and Mr. As you can see. the founder of Nautilus and Medx weight training equipment. Olympia. More recently. bodybuilding magazines create these ridiculously long and arduous sessions. HIgHer DurATION AND MOre FrequeNT SeSSIONS Are CrITICAl IF YOur gOAlS Are MuSCulAr eNDurANCe. so. promoted the high intense. © Vince Delmonte www. 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. All rights reserved. several time Mr.No Nonsense Body Shaping Introduction Chapter 2 not just as effective in strength and muscle hypertrophy. Olympia contestant. America and Mr. Do you think your body knows when you burn those calories? Nope. and Mike Mentzer. you want to be getting the most from your workout. 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. reportedly performed only a warm-up set and one or occasionally two workout sets throughout his off-season training. If frequency is regular then intensity will also be lower. Page 29 of 210 www. Accomplish this and you are on the road to success with weight loss. Author Jones.VinceDelMonteFitness. with regards to eating around your workout. the more calories you will burn. Now. It’s Best To Skip eating Around Your Workout To Burn More Fat This is a big one. Olympia contestant. In the 1980s. Don’t eat around your workout because then you will only have to burn off those calories before you start burning fat. Fat loss depends on total calories burnt over the entire day. which make hard training impossible. was one of the early pioneers of single set training. A few maverick fitness authorities and professional bodybuilders have advocated high intense. frequency and intensity are all inversely related. low volume training. 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. 8. Casey Viator. Mr. let’s get one thing straight.com 2006.
I’ve had enough of you for a while. keep on burning calories. it takes excess calories to build tissue. you’ll be burning them at a lower rate. you HAVE overconsumed calories for the day and now yes. True. ice cream. Page 30 of 210 www. Again. Don’t eat Before Bed If You Are Trying To lose Fat This myth goes along with the one above. © Vince Delmonte www. If you’ve burned off more calories than you consume . chocolate. So don’t be afraid to eat. 9.whatever it is. there isn’t excess tissue being built. I’m calling it a day! See ya!” Not likely. what’s your body going to build fat out of? Again. More likely. If there isn’t an excess there. your body has a reason to start adding fat mass. All rights reserved. This is what then leads to a problem. The bigger problem with eating before bed is the types of calories you are eating. 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 . but you’ll still be burning them. Plain and simple. 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. It’s not the act of eating that does it. let me tell you that. candy.and we’ll get to that shortly. You just need to be eating the right foods . Now. Do you think your metabolism shuts down at the end of the day? “Well body.both!). chips.no doubt. THe ONlY WAY YOur BODY WIll gAIN BODY FAT IS IF YOu eAT exCeSS CAlOrIeS Over THe COurSe OF THe DAY .regArDleSS OF WHAT TIMe THeY eNTer THe BODY.com 2006.No Nonsense Body Shaping Introduction Chapter 2 You will work a lot harder if you are eating before your workout.even if you eat some of those before bed. it’s TOTAL CALORIES that matter. Your body will keep on functioning. you’re sitting down to popcorn.com . Don’t think that eating before bed will result in direct fat gain.VinceDelMonteFitness. these foods are usually consumed in vast quantities or are extremely calorie dense (or worse .VinceDelMonteFitness. maybe you even decide to be ‘health conscious’ and go for those low-fat crisps . it’s the number of calories in the food.
All rights reserved. Page 31 of 210 www. as long as you are smart with how you train. this workout plan must have rest days in there as well.VinceDelMonteFitness. you can get into the gym. when you start overworking your body. However. you do not need to ‘set up shop’ in the gym. By making your workouts most effective. 11..com . TrAININg Age. It’s not going to be come your new home away from home. Every training workout has a lifespan to it and will expire as well. Searching For the Perfect Workout I agree that there are perfect principles but not perfect workouts. You Need To Workout every Single Day While yes. YOur Are BeTTer OFF lOOkINg FOr THe PerFeCT PrINCIPleS THAT WIll eNSure OPTIMAl reSulTS. particularly around the abdominal region. In order to get the body that you are aiming for. 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. You see. any workout is like the food in your cupboards. sticking with a workout plan will be vital to your success.because. geNeTICS. The perfect workout usually follows the latest trends. What do you do when it expires? You throw it out – it is no longer useful and has no more purpose.I know just as well as you do that there are not enough hours in the day.com 2006.VinceDelMonteFitness. get out. AND gOAlS. you will release a large hormone called cortisol. You will not fully exploit the potential of my program in a © Vince Delmonte www. Plus. you won’t have to spend your entire life in the gym . is going to promote the accumulation of body fat. Cortisol is THE ENEMY! We want to avoid that little beast as much as possible. who really wants that anyway? You’ve got other priorities that you need to take care of . I would be lying to you if I told you that my program did not have an expiry date. you will keep it to a minimum.No Nonsense Body Shaping Introduction Chapter 2 10. The training principles I will share in this book’s program can be applied for the rest of your life. changes every few months. involves some miracle pill on the pages of hyped-up magazines and web sites. Also. This cortisol then. and still see results. By providing your body with enough rest in between your workouts.
Your body is a brilliant organism and will adapt to anything you force on it. 12. Keep in mind that your body is unique and will need certain things in order to be successful.VinceDelMonteFitness. What Worked great For Your Best Friend Will Work For You One place where most women run into trouble. This means that the initial stimulus of any perfect program will wear off because your body will accommodate to it. 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. Page 32 of 210 www. YOu MuST leArN HOW TO CYCle A FeW OF THe MOST FuNDAMeNTAl FITNeSS PrINCIPleS DISCuSSeD SHOrTlY. © Vince Delmonte www. because you are the one who is going to have to live with it. So don’t just copy what another woman has told you works for her.com . That’s what will make sure you continue to have success. you’ll come to understand what you need to be doing in order to see yourself.VinceDelMonteFitness. Learn your own body instead. while others do better on a lower-carb approach. Some people do really well on a high-carbohydrate based diet. All rights reserved.com 2006. is they copy exactly what their friends have been doing. TO PreveNT PlATeAuS. As you learn the basic principles of fitness in this book. Don’t worry. There is no program or author of a program that knows more about your body and personal circumstances better than you do. The trick is figuring out what will work for you.No Nonsense Body Shaping Introduction Chapter 2 period of less than six months.
VinceDelMonteFitness. You will not really leArN this sys- tem until you have actually DONe IT. as you read through this course you must trust me – completely let go and abandon any preconceived ideas you may have. 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. and some will say 4 sets of 8. and personal training certifications. No matter how popular a certain concept is.com 2006. your body does not even want to keep the muscle that forms these curves on your body – it is metabolically very costly. Filter out all the tips and secrets and techniques that did not get you anywhere. gym conversations. Some authors will tell you three exercises per muscle group.VinceDelMonteFitness. some say 5 days.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. 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. To emphasize again.! 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.com . Some say short rest. some will say 6 sets of 6. However. some say train every 3 days. Follow it as if you are really from another planet and have never read any popular fitness literature before. Most training programs you have followed only work temporary or for short periods of time. I realize it will take courage and faith to go against what everyone else is doing. Your muscle is lazy and would prefer to sleep all day – not © Vince Delmonte www. All rights reserved. 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. Page 33 of 210 www. In fact. some say long rest. 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. But REAL learning is DOING – not just talking or reading about it. 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. it might not be for you.
super sets. 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. pre-exhaust sets. descending sets and more.com .com 2006. Get this through your head . Basically. this means that for every action there is a reaction. Walk into a hot room and your body will sweat to keep you cool. #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. then you must overcome your body’s resistance and stubborn attitude to building muscle. We’re talking about muscle that is going to help reshape your body. If you want to become a really good swimmer – swim. and change the way the shape of your body looks. If you truly want to create a good looking figure. which is the only way to force more muscle growth. look that way as well. If you want to become really good at super sets and drop sets – do super sets and drop sets. and areas you want to look curvy. But realize these training principles are not based on forcing your muscle to do more work. Don’t ever forget that this is your goal not your body’s goal.No Nonsense Body Shaping Introduction Chapter 3 grow. instinctive training. The principle of specificity is based on Newton’s law of physics – cause and effect. force your muscles to do ‘more work’ and they will be forced to get bigger. And to make this practical. making areas you want to look thinner look that way. not strength. Again.you must give your muscles a reason to grow. If you want to become a really good runner – run. remember here.VinceDelMonteFitness. You © Vince Delmonte www. So why must you give it a reason? Because your body is designed to adapt to stress. All rights reserved.VinceDelMonteFitness. if you wish to reach your training objectives you must train specific to your goals. These techniques will make you fail because of fatigue. The word ‘specific’ rules out the importance of many erroneous training principles in magazines such as drop sets. we are not talking about you growing massive muscle like the muscle-bound 20 year old pumping the plates in the gym. Page 34 of 210 www. You are fighting against your body’s will to build and define muscle. so if you apply a specific stress (the cause) there should be a specific adaptation (the effect). Hard to believe but think about it yourself. Walk into the cold and you will begin to shiver to keep warm. Walk into the sun and your skin will darken to protect you from the sunlight. Applied in fitness.
Lift for too few reps and it will not change. All rights reserved. and structurally to this specific stress – but it will stop and end here.com . Page 35 of 210 www. From this we discover that we must do exercises that are extremely demanding (yet avoiding injury) and involve the totality of the muscle. © Vince Delmonte www. So if you want to stay looking fairly similar to how you do now.they always want to sleep. 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. If this means the inactive muscle fibers make no effort or contribution to the lift – so be it. keep following conventional training programs that emphasize higher volumes of training. Forget those wimpy isolation exercises that target only part of the muscle. Lift too many and it will not be challenged enough.VinceDelMonteFitness. 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.com 2006. #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.No Nonsense Body Shaping Introduction Chapter 3 see. No-NoNseNse BoDYsHAPING PrINcIPle THe sTress MusT Be WITH THe correcT reP rANGe #4: This is the second part of the equation. They would rather sleep anyway and not have to go to work and become more shapely.VinceDelMonteFitness. neurologically. Think of your muscles as being lazy . Don’t get me wrong – you body will adapt muscularly. because they are not made for extraordinary results. Even if you are increasing reps and sets. 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. They will only wake up in an extreme emergency and if it disrupts their sleep. 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. training with weights at your 60-80% 1 Rep Max (RM) will not stimulate any changes in how your currently look.
along with helping your body grow stronger. © Vince Delmonte www. This involves building lean muscle tissue. When your muscles are subjected to a sufficient degree of unusual discomfort and stress (not to the point of injury). we want to change your shape.and it helps you maintain better health in the future. your muscles will respond by getting stronger and changing the way they look to adapt and cope with the added stress. while burning calories will help you lose weight.VinceDelMonteFitness. You don’t want to become a woman who has trouble carrying in groceries by the time she hits 50 or 60. there is no unaccustomed stimulus and there is minimal muscle fiber recruitment. resulting in a sexy.com 2006. All rights reserved. Strong women are sexy . you must subject it to unaccustomed stress.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. Page 36 of 210 www.com . To get the muscle to grow and change. This is where you will get the most muscle definition happening. there is no intensity.No Nonsense Body Shaping Introduction Chapter 3 The key is lifting right in the 8-12 rep range. You have probably read a lot about lifting with slow-speed. toned figure. but because it is the cornerstone of No-Nonsense Bodyshaping. You want to stay strong for years to come! Lifting heavy weights in this rep range is what will do it .go figure) instead of lifting heavy weights for muscle mass. 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. quality light repetitions will do nothing for gaining muscle mass – there is no overload.and as we already determined.VinceDelMonteFitness. HIgH vOluMe WOrkOuTS WITH MulTIPle SeTS AND MulTIPle exerCISeS WIll ONlY AllOW YOu TO WOrk OuT AT A MODerATe INTeNSITY AND MODerATe WeIgHT. Let me tell you straight out – lifting slow speed light weight for high reps is good for burning calories and that’s it . while losing the fat that is covering them. let’s review it again. quality repetitions (which usually happen to be light weights .
your muscles operate out of ‘survival. 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. Intensity has nothing to do with frequency. You might hear. I just worked out for 2 hours and that was intense. the set must be taken to absolute muscular failure – nothing shy of this is acceptable. this is when you see the light and discover why you may have not been getting significant using conventional bodyshaping programs.VinceDelMonteFitness.” 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.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 .” No it wasn’t – it was just long and dumb. Here is the contradiction – the author of a conventional muscle-building program tells you that you must train hard.com . Training to muscular failure within a set is correct. Interestingly. 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).VinceDelMonteFitness. 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.there is much more research and real-world results to prove that maximum muscle building occurs when heavy weights and high repetitions are used. “I just trained 5 days straight. Page 37 of 210 www. 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.com 2006. it was super intense. All rights reserved. Furthermore. The conventional routine overload is too low and the stress is not progressive. You might hear. This is why fitness magazine routines will always fail – the level of overload required contradicts the volume prescribed and the intensity is not reoccurring.’ Your body is set up with a regulatory and sensory system that is a part of your body’s defense mechanism for survival. “Wow. This approach is wrong. You see. 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.
lean muscle tissue. just partied the night before. I’m guessing (since you bought this book) that your goal is to change the shape of your body – and that means building new. 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). To make consistent RESULTS you need a better way to measure the intensity of each exercise. Basically. CONTINuAl reSulTS NeeD OBjeCTIve DeFINITIONS. “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 . if you exert 100% effort on a day that you are coming down with the flu. seminar.’ or ‘the most intense system ever’. e-book or fitness magazine that promotes ‘doing nothing’ and still offers results? THIS IS PrOBABlY THe TOugHeST CONCePT TO PrOgrAM INTO YOur BrAIN. 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. THeY NeeD NuMBerS AND CAlCulATIONS – NOT FeelINgS. However. You need a better way to ensure progressive overload and a better way to prevent overtraining.’ Now ask yourself.VinceDelMonteFitness. how much money can be made in a DVD series. So the Jones/Mentzer definition of intensity is subjective.com . First. All rights reserved. not objective. they say you must exert “100% of momentary effort. are coming off a night shift. or the ‘best system ever. Read on – we are getting there.No Nonsense Body Shaping Introduction Chapter 3 to view its limitations. #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. NeW muscle has to grow.com 2006. Seriously.” This is a good start. 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. Page 38 of 210 www. you have to give your body a reason to build new muscle (progres© Vince Delmonte www.VinceDelMonteFitness. You have probably seen workout ads claiming to be the ‘most killer routine ever.yet their definition is very vague and can create a downward spiral if not fully understood.
In the process you will grow new muscle that change the way your body looks and feels for good! However. I assure you. 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. Composition is key here ladies. but have a whole new body composition.No Nonsense Body Shaping Introduction Chapter 3 sive overload).VinceDelMonteFitness. not that silly number on the scale. muscle-stimulating workout is for your entire body (not just your muscles) to FullY recover. it is what will determine how you look. for these changes to happen. Compare a grueling training session to getting run over by a truck – your body is broken down and your energy resources are depleted. 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. your PRIMARY focus after an exhausting and damaging. #8: THe sTress MusT Be sHorT AND INFreQueNT No-NoNseNse BoDYsHAPING PrINcIPle There is an inverse relationship between volume and intensity. Second. To conclude. So this explains how we will be able to create changes with each workout! The process is almost AUTOMATIC if we fully recover. I’d have you throw that scale right out . As we have discussed.VinceDelMonteFitness. your training sessions must induce trauma and make your body extremely vulnerable because of the damage you have evoked. when you are training at the limits of your true potential. We are talking about adding a few pounds of muscle here. So. All rights reserved. don’t worry. 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. Page 39 of 210 www. you have to give it time to build new muscle. while stripping away a few pounds of fat. by applying these principles you are not going to grow pounds upon pounds of new muscle. These are the times that progress actually occurs. If I had my way.com .but I understand you may be reluctant to go that far. So. recovery is the missing link and any miscalculation will cause an immediate plateau or even muscle loss.com 2006. This means that if the volume (number of sets) is high than the intensity is low and the higher the intensity © Vince Delmonte www. 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. But again. you are around the same body weight. So.
It is a universal law that states you can not train hard and long simultaneously. this is what many fitness magazine preach. MANY women will throw in 6-10 hours of cardio training each week.com . 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. but not exclusively. Metabolic training is based primarily. or you can simply refer neuromuscular work to strength and metabolic work to endurance/capacity. Then. If you are spending way too much time in the gym. This is probably another one of the greatest fitness misconceptions that causes people to fail.No Nonsense Body Shaping Introduction Chapter 3 of the workout the shorter the duration. All rights reserved. © Vince Delmonte www. on the work of the nerves and muscles. Page 40 of 210 www.VinceDelMonteFitness. 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. You must not commence your next workout until you are FULLY recovered. you are only setting yourself up for exhaustion and lack of progress. And you wonder why you aren’t making progress! RECOVER Neuromuscular training is based primarily.com 2006. add to the fact that many. on the supply of energy to the muscles. Not just your muscles but your entire system. 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. which is absolutely lubricious and downright silly (don’t worry I have been there too). many. Ironically. Even split routines (like upper body on Monday and lower body on Wednesday) are unproductive because they neglect central nervous system. 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. but not exclusively. It is absolutely imperative that you understand and are prepared to execute this particular concept. immune and hormonal fatigue created on the body. 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).VinceDelMonteFitness. Again I repeat – TrAININg TOO OFTeN WIll SABOTAge YOur SuCCeSS. and both muscle groups use the same energy reserve.
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.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. If you are using the same weight as the previous workout (this is okay) then you’d better be able to lift more reps.and means you need time off. Building more muscle is about progressive overload.VinceDelMonteFitness. All rights reserved. Explosive 1 . Progress is driven by intensity of muscular output. and not progressing in more than two exercises is a red flag . literally pack it in quickly and go home. Intensity is a function of time. not progressing in one exercise out of five is a yellow flag. Here are 3 RULES to follow to monitor over-training: · The weight did not increase. Body weight. to try and increase the weight with each workout. Compound Slower Controlled 40 .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. Page 41 of 210 www. · If it takes you longer to perform the workout. You have not recovered yet.com . If you begin your workout and realize that you are not going to be able to lift more weight. Be aware of any signs of slow or arrested development. So even if you do the same number of reps and the same amount of weight but you © Vince Delmonte www.com 2006. · The reps did not increase.VinceDelMonteFitness.
then you have not fully recovered and this will delay the recovery process because you are in the hole deeper. Why? In the beginning – everything works! Don’t get me wrong.. 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.No Nonsense Body Shaping Introduction Chapter 3 achieved it in a shorter period of time then your intensity has increased. 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. So next workout when you wish to compare your overall poundage you can do the same calculation.” Pretty obvious statement. 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. The majority of people will agree they made their best progress within the first few months and even first few years of training. #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. They might have used sloppy lifting techniques. Page 42 of 210 www. They might have even over trained. 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.. And the reverse also holds true. All rights reserved. But they still got results. Let’s say you did 5 reps at 45 lbs.VinceDelMonteFitness. correct? Many trainees who have been training greater then 4 years can confess to this. They might have had poor nutrition. Think about the majority of people you know who have had dramatic body transformations. all out special set. I can personally attest to this myself. your body becomes less responsive to your workout intensity and your progress slows. Let’s see what happens: 5 reps x 45 lbs = 225 lbs. Some might say. I have not continued make dramatic transformations to my body every 6 months.com . there are certainly methods © Vince Delmonte www. Instead of simply tracking your weights and reps from workout to workout.com 2006.VinceDelMonteFitness. ask them what contributed to their initial results. This is not good and means you did not recover. Looks like your overall intensity was lower. If it takes longer. Next time you see them. you will calculate the overall poundage lifted in your one-set. “You are reaching your maximum genetic potential. Lower intensity can not build and shape new muscle. HOW TO MeASure INTeNSITY Here is the simplest tool to measure intensity.
For every set you perform over and above your ONE. This is the reason you came to workout today. 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.VinceDelMonteFitness. “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.” Any other set beyond that ONE. There is no need to stress the muscle once you have ‘sparked’ it into CHANGE with this last ‘all-out set. Page 43 of 210 www. It emphasizes the principle of INTeNSITY at it’s fullest. The question is. 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. Consider this “one. ALL-OUT SET is just a waste of your precious energy. However.VinceDelMonteFitness. all-out” set your last set of each set. 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. Ideally it wouldn’t take any sets to build muscle. It’s the set that you empty the tank on. Thus your workouts must be very short and infrequent for positive changes to occur. 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). applied with the above growth principles will work for a certain period of time. 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. All rights reserved. It’s the set that you record a new personal best.” You are striving for the absolute minimum amount of stress to achieve the maximal result. You could even say. one set for back etc. One set for legs. “How long?” This final no nonsense bodyshaping principle is specifically designed for advanced trainees who are reaching their maximal genetic potential.com . This is the most important set of the workout. ALL-OUT SET. To outperform last weeks “all-out set” and out do your previous performance for that particular exercise.com 2006.No Nonsense Body Shaping Introduction Chapter 3 more effective than others – that is why you are reading this book. The best-set sequence would be one set per body part. The concept I want you to grasp is simple: Any additional sets will deplete your finite energy reserves. the reality is that any new stimulus. you are eating into your recovery ability.
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. your not going to be doing literally just one set. full-out. All it takes is one. the take home message is that it’s only the last set of each exercise that makes the greatest impact on your physique.com . Now. air and water to keep the brain and body functioning. 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. set to get you seeing progress and on the road to obtaining the body you are going for. How the heck can you truly go ‘all-out’ with that kind of volume? You can’t. however. It is more concerned with other functions in your body such as gathering energy from food. Training hard and training long cancel each other out. All rights reserved.VinceDelMonteFitness.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.VinceDelMonteFitness. it has no interest whatsoever and would rather maintain homeostasis. you all of a sudden will have an extra hour or so in the day. Page 44 of 210 www. I know you are saying. I’m dead serious . 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.any additional set beyond this special set will be a waste of time and energy. 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. ‘how could one set possibly be enough to provide a good workout?’ Don’t worry. 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. 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. Adding more sets or more workouts prior to a complete recovery is detrimental to your body shaping process. Unfortunately most women are into doing circuit training that has them doing set after set after set. 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. extremely tough.com 2006. with this training principle. It takes one attempt to spark change from starting in your body.
The 29 – week training program incorporates an advanced training technique that is literally created around only ‘one. More to come on that later. Training with a conventional training program and adding more sets and reps will counteract this principle. 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.com 2006.com . 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. The stress must be am extreme abnormality that far exceeds the normal carry capacity of the local muscle.No Nonsense Body Shaping Introduction Chapter 3 principle in existence and will lead you right back to your old way of training.’ I call them Crash Sets. 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 29 – week beginner-intermediate training program will still require you to go absolutely all-out on the last set of every exercise. All rights reserved.VinceDelMonteFitness. all-out special set. it is time to go home. • The stress must be INFREQUENT – this is an individual difference that can be hindered or accelerated based on your choice of recovery techniques. along with your old body shape. many women would at this point. After you perform this one. but trust me. and thus change the way they look). © Vince Delmonte www. and the stronger you become the better shape your body is going to take on – this is a universal law. Conventional programs do not focus on gaining more strength and gaining strength in a critical component of the process of changing how you look. you are stronger and more capable than you think.VinceDelMonteFitness. • The stress must be PROGRESSIVE – each trip to the gym must bring increases in strength. The body will deal with this emergency through hypertrophy (the cells that make your muscle increase in number. Page 45 of 210 www. if you want to look like everyone else – train like everyone else. all-out set. Remember. And please don’t start getting scared. The two are directly related. eat. It is my job to prove this to you. sleep and rest up until your next session where we will gradually and consistently exploit this process. However. • The stress must be HEAVY – the threat of the weight must recruit every single muscle fiber.
• The stress must be SHORT – remember that intensity and volume are inversely related.com . NO-NONSENSE. ALL-OUT.VinceDelMonteFitness.com 2006. The only way to train with maximum intensity is to avoid long. © Vince Delmonte www. You can not have the best of both worlds. I also suggest that you time the length of your workout.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. Completing the entire workout in a shorter duration is a definite sign of greater intensity. After this one SPECIAL set you move on to the next muscle group. Page 46 of 210 www. All rights reserved. I have made it crystal clear that you will ONLY need ONE. EXTREMELY DIFFICULT SET PER EXERCISE PER BODY PART. moderately intense training sessions like the plague – these will just drain your energy reserves like a hole in a cup of water.VinceDelMonteFitness. which is a poor way of gauging your progress.
In a 12-week program. ANYTHINg DONe AT A lOWer INTeNSITY CAN Be DONe AT A MOre FrequeNT SCHeDule. All rights reserved. geNerAllY. And there is no exception for the advanced trainee (greater than 4 years) to train longer than 12 weeks uninterrupted. Next. injury and plateaus . 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.com .com 2006. You might be surprised by how much benefit your body receives by taking strategic recovery periods.No Nonsense Body Shaping Introduction Chapter 4 Chapter 4: Advanced recovery Methods -How To Accelerate recovery From Training 1. This can be expressed in days or hours between each workout. Time recovery can also be applied to periods of training cycles. 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. Page 47 of 210 www. I recommend taking one full week off every 12 weeks no matter what your level of conditioning. Time The most underestimated and most important factor of recovery is time.VinceDelMonteFitness. Ignoring or not taking these guidelines seriously will lead to over-training. that means every 3 and ½ weeks you take the last 4 days off before you commence the next 3-week block. © Vince Delmonte www. immune system and hormonal system. the more beneficial the recovery weeks will be. Yes.VinceDelMonteFitness.guaranteed. I would even suggest ½-week recovery weeks every 3 weeks. you must allow time recovery between training cycles. ANYTHINg DONe AT A HIgHer level OF INTeNSITY requIreS lONger TIMe BeTWeeN WOrkOuTS. The higher the intensity of training. YOur TrAININg FrequeNCY SHOulD Be gOverNeD BY THe INTeNSITY AND vOluMe OF YOur WOrkOuTS. nervous system. The key is to determine the optimal amount of time required to fully recover taking into consideration the muscles trained.
optimizing your recovery and getting plenty of sleep. Just so that I don’t leave you hanging. I want you become a believer of achieving superior results by training smart. this topic will be discussed in further detail. 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. If you want to lose fat too. eating 90% whole foods. 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.com 2006. two on the weekday and one weekend.VinceDelMonteFitness. Also. BeCAuSe THIS TOPIC IS SO CrITICAl I HAve gIveN IT A CHAPTer OF ITS OWN. © Vince Delmonte www. 3.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. Supplements Are supplements necessary? It depends on the type and what your mind set is when you use them. I believe supplements are ideal if they are pre-planned for specific training phases and prioritized around specific training goals. as I believe it requires a chapter of its own. Nutrition I think that a considerable amount of people do not have a clue of what to eat.V. taking care of the kids . then nutrition becomes even more vital. 4.VinceDelMonteFitness. I do not recommend the use of any unnatural supplements for the first 4 weeks of training.if you have them.com . Again. your efforts in the gym will be in vain. working long hours. Page 48 of 210 www. T. Nutrition is extremely important with recovery because it provides us the raw materials for recuperation and recovery. All rights reserved. Sleep A part of the critical code for muscle growth is sleep. Sleep without an alarm clock for three days. however this is a very individualistic measure and as few as 6 hours can be adequate for some. I have created a simple test that will allow you to determine the minimum amount of sleep required to optimize the results you see. If you are taking your training program seriously then I would suggest the optimal 8 hours. Without an ideal nutrition plan.
There is other research that shows that when you are deprived of sleep. your body releases the hormone leptin. SLEEP 5. “Who of you by worrying can add a single hour to his life?” (Matthew 6:27). THere IS A THeOrY THAT everY HOur OF SleeP YOu geT BeFOre MIDNIgHT IS equIvAleNT TO 2 HOurS OF SleeP. All rights reserved. If your sleep quality is poor try to supplement with ZMA (Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6). © Vince Delmonte www. Also drinking warm milk activates a chemical from the heat to make you feel more soporific. Remember that your muscles recover when you rest – this is the time between weight training sessions. Page 49 of 210 www.No Nonsense Body Shaping Introduction Chapter 4 AlSO. This almost guarantees a higher quality of sleep. Take advantage of power naps.com . STreSS – gOOD AND BAD . It is said that a 20-minute nap in the middle of the day is the equivalent of a 2-hour sleep. so if we are deprived of this hormone you will be more prone to eat carbohydrates even though you actually had enough food. Leptin is a hormone that tells our body to feel full.com 2006.HAS THe POWer TO OverrIDe Our BODY’S NATurAl DeFeNSe MeCHANISMS AgAINST SICkNeSS. Too be honest. Naps are extremely beneficial if you did not sleep well the night before.VinceDelMonteFitness. 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. I personally feel tremendously better going to bed earlier and waking up earlier. Again. This can quickly lead to fat gain for the sleep deprived. try it out and see for yourself. Sleep is the best opportunity to let your muscles rest. 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.VinceDelMonteFitness. Stress Management Even Jesus Christ challenged his followers by asking them.
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. Ideally. And remember. eliminate the specific stress all together! © Vince Delmonte www. Stress sparks rheumatoid arthritis and other degenerative diseases. reduce the volume of the workout.VinceDelMonteFitness. More specifically. you do not change the way your body looks during the workout but rather. All rights reserved.com . 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. decrease the frequency of your training or increase your nutrient intake.No Nonsense Body Shaping Introduction Chapter 4 It drives the production of inflammatory hormones that result in diseases such as diabetes. Page 50 of 210 www. Stress releases catabolic hormones that do not support an environment for muscle growth and fat loss.com 2006. heart disease and obesity.VinceDelMonteFitness. while you are resting.
Insulin will also carry amino acids into the muscles promoting protein synthesis (muscle © Vince Delmonte www. most of that food is broken down into its simplest form – glucose (sugar) and released into your bloodstream. It is critical to understand how to manipulate these hormones to maximize muscle growth. Page 51 of 210 www. Once they reach the blood they travel to specific receptor sites on cells.VinceDelMonteFitness. Insulin comes to the rescue and returns your blood sugar levels back to normal. Body adaptations are partly dependent on hormonal levels. fat loss and overall health. 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. It is good when it promotes creating new lean muscle tissue and it is bad when it promotes fat storage. Hormonal levels control our body’s actions. Insulin is released by the pancreas and can be either your best friend or worse nightmare. 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. This release of glucose causes your blood sugar levels to rise above normal levels. When you eat any sort of carbs. Sexy Figure Hormones are triggered in your body by practically everything you do in your everyday life. 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. Insulin lowers blood sugar levels by shuttling the glucose into muscle and liver cells. proteins or fat.No Nonsense Body Shaping Introduction Chapter 5 Chapter 5: Maximizing Hormonal responses For ramping up Your Metabolism and getting A lean. The job of insulin is to lower blood sugar levels when they get too high.com .com 2006.VinceDelMonteFitness. COCkTAIl #1: INSulIN STRESS PrOlONgeD HIgH BlOOD SugAr levelS reSulT IN INFlAMMATION IN THe BODY. All rights reserved. Hormones are basically chemical messengers secreted by the endocrine system.
or in the case of when you are not consuming enough carbohydrates to supply working energy. building) As you can see.100g of ingested carbs is equal to 100g of glucose entering the bloodstream. Remember. It will only start doing this however.VinceDelMonteFitness.similar to a warehouse.No Nonsense Body Shaping Introduction Chapter 5 and inhibiting protein breakdown (muscle loss). When fat is digested.VinceDelMonteFitness. and the body thus has to start using protein for energy. when you begin consuming more protein than your body needs to fulfill the functions that are associated with protein. your muscles and liver have a limited storage capacity . carbs cause the largest insulin response because they are converted directly into sugar by the body . You can control insulin levels by what you eat. consistently keep your insulin levels as high as possible (this will consequently lead to a short life span). the body will not convert much (if any) of the protein into glucose.com . Your liver will convert the amino acids from protein into glucose. Page 52 of 210 www. So insulin can also stimulate the storage of fat. then consistently keep your insulin levels low (the exception to this rule is during the Energy and Anabolic Phases. 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. Fat has almost no blood sugar increasing affect. Remember. 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. If adequate carbs are consumed with the protein. which we will discuss shortly). 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. Your liver converts the glycerol into glucose. Different foods can cause higher insulin release than others: ·Carbs: When eaten alone. if you want to see how fat you can get. which will cause a massive release of insulin. 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. Only 58% of dietary protein will appear in the bloodstream as glucose. All rights reserved. it is broken down into glycerol and free fatty acid chains (FFA). ·Protein: Protein causes a smaller insulin release than carbohydrates. ·Fats: Only 10% of fat will appear in the bloodstream as glucose. What times in the day are your muscle and liver storage sites depleted and at their lowest levels? © Vince Delmonte www. So.com 2006. It would rather use those amino acids for other purposes when adequate glucose is available. This sudden surge of glucose into the bloodstream causes a huge rise in blood sugar levels. And if you want to grow like a skyscraper.
Many believe that it is the key factor in the development of new muscle tissue. Page 53 of 210 www. It is released from the liver during times of high insulin and high. COCkTAIl #2: gluCAgON Glucagon is a hormone that has the opposite task of insulin. © Vince Delmonte www. GH is normally suppressed.com 2006. This is another reason why insulin levels must be consistently controlled. GH (growth hormone) levels. whereas glucagon promotes muscle breakdown and fat burning. GH levels must be high and insulin levels must be high simultaneously. Insulin’s job is to lower high blood sugar levels and glucagon raises low blood sugar levels.VinceDelMonteFitness. I will repeat.com . All rights reserved. to stimulate the production if IGF-1. It then begins to help release stored fat into the bloodstream also to be used for energy. Insulin levels must be raised at specific times to promote enhanced growth and IGF-1 production. If you then eat a high carb/high protein meal. For very low blood sugar levels (not eating for 4-5 hours). Glucagon – released from the pancreas .comes to the rescue when your blood sugar levels are low. During fat loss diets. In the nutrition chapter we will discuss the topic of nutrient timing in more detail. which will cause the release of IgF-1. after a hard workout of 45-60 minutes gH levels will be very high. COCkTAIl #3: IgF-1 Insulin-Like Growth Factor 1 (IGF-1) causes increased protein synthesis and tissue growth. Like insulin.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. it also plays a part in the breakdown of muscle tissue for fuel. el- evated glucagon levels are important because it causes the burning of stored fat for fuel. You will learn about workout nutrition and how to optimize these critical windows for muscle growth. If your goal is to maintain low body fat levels year round it is critical to maintain moderate levels to prevent fat storage. For example. This is the tricky part because when insulin levels are high. 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.VinceDelMonteFitness. Insulin promotes muscle building and fat storage. glucagon can be your best friend or your worse nightmare. you will cause a rise in insulin levels.
Testosterone is an anabolic hormone and a catalyst for many reactions in your body responsible for muscle growth.VinceDelMonteFitness. Cortisol converts amino acids to carbohydrates and prevents protein synthesis. This is why dieting to the extreme. Learning how to deal with daily stress and challenges will separate the fat from the toned. Learn how to keep your problems in perspective and how to treat stressful times with relaxation methods. Page 54 of 210 www. Since you in particularly are limited to the amount you can naturally increase your testosterone levels.VinceDelMonteFitness. It is involved in the breakdown of muscle for fuel and promotes fat storage. 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. muscle tissue .com .tissue that will CHANGE THE WAY YOUR BODY LOOKS! Cortisol is a catabolic hormone that is actually responsible for breaking down muscle tissue. Women have much lower levels of testosterone than men do. · Severe caloric restriction has been shown to increase cortisol levels. All rights reserved. Stressing yourself out has shown to increase cortisol levels and promote fat accumulation. Cortisol also increases insulin resistance and inhibits thyroid function. 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. 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. you still do have some testosterone. and it will play a key role in allowing you to build small amounts of lean. it is imperative that you make all possible efforts to limit cortisol levels. This is the main reason for muscle tissue loss during periods of dieting. result in an increase of cortisol. where your calories are restricted for longer than 3-5 days. © Vince Delmonte www. Stress is relative to the perspective of the person experiencing the stress.No Nonsense Body Shaping Introduction Chapter 5 IGF-1 is not released during times of low insulin levels. By changing your perspective you can lower stress levels. Low protein also causes a decrease in IGF-1 levels.com 2006. To understand cortisol you can relate it to the exact opposite of testosterone for muscle development. and this is why they will never be able to develop as much muscle mass as a male could. Cortisol is necessary for joint and tendon health but levels must be controlled to maximize natural testosterone production.
a high-fat intake is necessary to stimulate maximum testosterone production. Also. Don’t worry. especially if you are a hard gainer. The fat provides cholesterol. increases cortisol levels dramatically. Your body needs ample rest or cortisol levels will elevate. Its primary job is muscle growth. zinc and manganese. during stressful times. Page 55 of 210 www. further making it appealing to the female crowd. perhaps even double or triple the dosage. TeSTOSTerONe levelS CAN Be CONTrOlleD BY THe rATIOS OF FOOD IN THe DIeT AND exerCISe. © Vince Delmonte www. to suppress cortisol levels. bone mass loss. which is needed for testosterone synthesis. increased body fat.VinceDelMonteFitness.’ can is actually beneficial for women as well. be scared of trying to increase your testosterone ever so slightly. Diets low in fats or products that contain fat. as stated above. · Cortisol levels have been shown to increase with age.com . TO SOMe Degree. · Get at least 8-9 hours of rest a night. It also helps to burn. vitamin C.but. In order to support optimal testosterone levels one’s diet must be balanced and consist of ample amounts of vitamins and minerals specifically. produce much lower testosterone levels than a meat or fish-rich diet. Do not however. you can help increase the beneficial changes that will help you get the body you want. This is why as you grow older. Testosterone causes muscle growth by directly stimulating protein synthesis. This is why it is easier for men to build large amounts of muscle.VinceDelMonteFitness.com 2006. Training more than two days in a row. When trying to increase the amount of lean muscle tissue on your body. you can start suffering from muscle loss. You will also produce testosterone in your adrenal gland. by enhancing the very little natural testosterone you do release. but in much smaller quantities than men do. COCkTAIl #5: TeSTOSTerONe Probably the most well known hormone. you need to monitor how much volume you are doing even more. weakness and depression. When testosterone levels get extremely low. Add a high quality multivitamin and antioxidant supplement. Trying to keep up with what you did when you were 20 is not going to be conducive to promoting a healthy figure. FOrTuNATelY. like a vegetarian diet. considered to be the ‘big daddy. from the B vitamins. All rights reserved. There is about 100mg of cholesterol in 3 oz of red meat. · High volume workouts with short rest periods and training too frequently will elevate cortisol levels. you will never match that of a male . long periods of training without recovery weeks can dump a ton of cortisol into the body.No Nonsense Body Shaping Introduction Chapter 5 · A diet lacking essential micronutrients and macro nutrients may increase cortisol levels.
and even one night on the town can cause T levels to plummet. T levels will fluctuate throughout the day. fat . Page 56 of 210 www. To summarize.com 2006. equals more saturated fat and cholesterol as well. All rights reserved. · Intense training causes a periodic increase in T levels but then drop. · Painkillers such as aspirin.including saturated fat . higher fat intake periods. masturbation. cholesterol. · T levels decrease with restricted diets but are restored within 48 hours after refeeding. · Higher protein typically. and codeine will decrease T levels. and ‘dry spells.will in crease T levels. low carb diets. and even when you are ‘getting it on’ regularly.VinceDelMonteFitness. winning streaks. losing streaks. And it is predictable that T levels will be low during winter. and are predictable to being the highest around summer. week. stress. and year.com . equals more animal fats.’ © Vince Delmonte www. · Increasing polyunsaturated fat and decreasing saturated fat will decrease T levels. · The higher your stress level the lower your T levels. · Sex. T levels stay low for a day or two before rising again. · Don’t plan a growth cycle when you know your mental and emotional circumstance will prevent your best gains. therefore.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. and depression. marijuana. and erotic stimuli will cause an increase in T levels. · Higher volume activities (greater than 8 hours a week) result in lower T levels. · Diets high in protein. drug and alcohol binges. · Alcohol decreases T level. 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.VinceDelMonteFitness.
It works with testosterone to create lean muscle mass. While performing your sets. keep tension as high as possible on muscles without rest to optimize GH levels. exercise or sleep.No Nonsense Body Shaping Introduction Chapter 5 COCkTAIl #6: grOWTH HOrMONe (gH) Growth hormone promotes muscle building and fat loss. Large amounts of GH are released during the first 30-70 minutes of sleep. has been shown to support protein synthesis. · Wear warm clothing. Page 57 of 210 www. Under normal circumstances.com . production is highest during adolescence and peaks around age 20. During that time. and enhance immune cell function. It typically declines about 24% per decade. at age 40 you are producing 200 mcg. your body produces about 500 micrograms per day. increased amino acid uptake. It is released in response to low blood sugar levels caused by fasting. WOMeN HAve HIgHer gH levelS DurINg exerCISe AND AT reST THAN MeN DO. All rights reserved.VinceDelMonteFitness. GH appears to affect every organ in the body. © Vince Delmonte www. gH helps to regenerate/strengthen our bones and connective tissue crucial to support increased muscle size and strength. Carbohydrates produce insulin. Produced in the anterior pituitary gland. stimulate cartilage growth. and at age 80 you will produce only 25 mcg per day. This is its primary function. · Go to bed on an empty stomach (no heavy carbs). Once released. GH reduces the amount of glucose and protein that is used for fuel.com 2006. and causing the release of IGF-1. dieting. production begins to decline rapidly after age 31. So. so high gH levels will protect against muscle loss. especially before exercise and sleep. Because of this fat mobilizing effect.VinceDelMonteFitness. it promotes growth by increasing protein synthesis. a positive nitrogen balance. · Get a good night’s sleep on a regular basis. · High intensity weight training increases GH levels. How to naturally increase gH levels (and other interesting tips): · Eat low glycemic carbohydrates to keep blood sugars low. It also promotes fat burning by moving stored fat into the bloodstream to be used as fuel. which can help store fat. lipolysis (fat breakdown).
you are experiencing release from these three hormones. epinephrine. COCkTAIl #7: CATeCHOlAMINeS The catecholamines are a group of 3 hormones secreted by the adrenal glands.com . All rights reserved. L-ornithine and L-arginine. · Eat a balanced diet. Excessive fructose intake can block activity of GH and stop the burning of fat for fuel. © Vince Delmonte www. lunges. When you get nervous or get that adrenaline rush. · Avoid doing the same exercise every time you go into the gym. 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. norepinephrine and dopamine. military press. · Take naps. Use 500 mg of ornithine and 500 mg of arginine twice per day (before exercise and sleep). and rows. · Use the sauna 20 minutes a day. create a greater release of GH. This hormone is produced by your thyroid and controls your overall metabolism.No Nonsense Body Shaping Introduction Chapter 5 · Supplement with higher levels of protein. T3 and T4 (thyroxine).. Page 58 of 210 www. five days per week.VinceDelMonteFitness. deadlifts. may in crease GH levels regardless of age. L-ornithine is not very practical because pharmaceutical grade is very expensive. · Train using compounds lifts such as squats. Carbs/protein/fat. but T3 has the greatest influence on your metabolism.VinceDelMonteFitness. COCkTAIl #8: THYrOID HOrMONeS One final hormone that I would like to address is called T3 (triiodothyronine). YOur MeTABOlISM IS THe rATe AT WHICH YOur BODY BurNS CAlOrIeS. Glutamine and Creatine. Intense weight training with heavy weight and little rest between sets has been shown to increase levels of epinephrine and norepinephrine.com 2006. Your thyroid actually produces two hormones. bench press. · Reduce your intake of fructose. · Eat 5-7 times a day. · Use certain aminos throughout the day.
preserve muscle mass and maintain body fat levels. your body tries to conserve as much as it can to survive.com 2006.com . Your body also begins to lower noradrenaline production by almost 50%.VinceDelMonteFitness. Eating a consistently large amount of calories will keep T3 levels fairly high. Fat loss products like caffeine and the ECA stack help to minimize this metabolic drop in both hormones. your T3 levels can drop by as much as 30%. © Vince Delmonte www. low levels mean no new muscle is being built.No Nonsense Body Shaping Introduction Chapter 5 Increased T3 production increases your metabolism so you burn more calories per day (fat and muscle). All rights reserved. Decreased T3 production slows your metabolism so that you burn fewer calories (fat and muscle). This is why skinny hard gainers typically have low body fat levels and difficulty gaining muscle. your body will reduce T3 production to slow your metabolism. If you decrease your calories too drastically. overtraining. How much you eat plays a very large part in T3 levels. In times of famine (or low calorie dieting). Since T3 also helps regulate protein synthesis. Page 59 of 210 www. including health.VinceDelMonteFitness. Low T3 levels means very little fat is being burned. stress. and of course diet. During long-term. Their metabolisms are very high so they burn a large amount of calories. exerCISe AND INCreASeD PrOTeIN INTAke WIll AlSO HelP IN keePINg YOur MeTABOlISM elevATeD. It does this to help conserve calories. Your thyroid regulates T3 production based on many things. low calorie diets.
do some re- search. Dig deep. FAT & CARDIO © Vince Delmonte www. and come to your own conclusions. when it comes to muscle building there are always three sides to every story – my side. The ‘reality’ can also be called ‘results. If you are just getting started in the body shaping process. I used to do loads of cardio myself. Did my body have a nice shape to it? No. HIgH vOluMeS OF CArDIO. a body will look better when it has a definite shape. Page 60 of 210 www.com 2006. And what do marathon runners do? loads and loads of cardio. 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. You become a slave to other people’s advice and never learn to think critically for yourself. I was satisfied with my body. Remember.’ PINg lAYerS OF MuSCle OFF YOur BODY. Whether you are female or male. so I was therefore forced to learn how to change it. Blindly accepting the advice of “experts” can lead to mental atrophy and apathy. Your probably now asking. All rights reserved. We WIll leArN SHOrTlY THAT THIS IS NOT FullY True AND WHeN DONe PrOPerlY – CArDIO CAN HelP YOu grOW MuSCle. If one thing can be taken from this section (which you can apply to all chapters of this book). not just straight up and down. but did I have good muscle definition? No. WHeTHer IT IS lONg AND SlOW DurATION Or SHOrT AND FAST DurATION. “Why should I trust you. HOWever. You can trust me because I walked in the same shoes as you. It is well known that training long an endurance athlete is not going to help you define your muscle tissue. This is highly typical of the marathon-runner physique.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. let it be to question advice from others.VinceDelMonteFitness. then I will explain this statement further.VinceDelMonteFitness. your side and the reality. 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. 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.com .
Whether you are performing a swim workout. Not all cardiovascular training is aerobic training.’ 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. only a tiny bit smaller. right? You want to define and sculpt your body. and © Vince Delmonte www.VinceDelMonteFitness.. including muscles. sprints or circuit training – cardiovascular work is being performed when you sustain your heart rate.com 2006. One of the most popular beliefs is that cardio will kill any chance of muscle gain. Since there is a greater cardiovascular density of blood vessels. elevate your breathing and sweating. If you want generalized results. If you want the same results as everyone else. AerOBICS HAve BeeN SHOWN TO SPeeD uP reCOverY FrOM WeIgHT TrAININg BY TrANSPOrTINg OxYgeN AND BlOOD FlOW TO THe MuSCleS. thus changing the way it looks. your circulatory system has more ‘supply routes’ to shuttle oxygen and nutrients to the body tissues. 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. The reality is that cardio MUST be a part of your training program even if you goal is pure maximum muscle gain. and it is OK to think differently than the masses. The definition of aerobic is ‘with oxygen.com .. run workout. 2. not just losing a few pounds so you are the same version of you. All rights reserved. follow generalized advice. Aerobic training refers to one form in which cardiovascular activity can be performed.VinceDelMonteFitness. The circulatory system is developed because more oxygen is pushed through your blood resulting in a greater number and size of blood vessels. If you want different results than everyone else you must do something different. This will make more sense shortly. Page 61 of 210 www. Cardiovascular Training – To Do or Not To Do. Remember – you want a different and better body than everyone else. All aerobic training is cardiovascular training. 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.No Nonsense Body Shaping Introduction Chapter 6 It is OK if you to do not subscribe to information in line with popular opinion. it is OK not to endorse the same training that Oprah’s trainer endorses. do the same thing as everyone else. bike workout.
Ironically. and fat was the primary source of fuel for low intensity exercise. these activities do not burn as much calories as sprinting and weight training. 1500m. There are so many other activities beyond the gym that burn calories. Page 62 of 210 www. 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.VinceDelMonteFitness. 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.com 2006. So I can not give extra points for aerobic training as the most effective way to lose body fat. All rights reserved. cardio training. repair and recovery.VinceDelMonteFitness. In the past. It burns calories. but they do still burn calories. As long as the muscles are at work and demand extra oxygen to continue working then you are burning calories. 3. I repeat. weight training can augment muscle loss just as much as cardiovascular – if performed the wrong way! That’s right. such as sleeping. cardio can be another powerful musclebuilding tool (that many do not use) and even staying lean in the process. We will get to the details shortly. cleaning. will help you better define your muscles and turn the brewery around your midsection into a six-pack. So. this was the basis for the idea that steady state aerobics (also referred to as long slow cardio) was superior for fat loss. I was immersed in the endurance world so I had an inside view of this topic. no extra points for aerobic training. 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. if implemented the correct way. Interestingly. I do not know of anyone who can naturally get their body fat into the low single digits with resistance training and diet alone.No Nonsense Body Shaping Introduction Chapter 6 shuttle away waste products that can slow muscle growth. for fat burning. Sure. also referred to as long slow cardio. I spent 10 years of my life training at 80-120 km a week and racing 800m. gardening and talking. This shows real-world proof that high volumes of cardio activity do not make you lean. 3k. some of my training partners who raced and trained at the same volume were not as lean as you would think. 5k and 10k races. The fat burning zone. Consider the reasons why most overweight individuals favor steady state aerobic training.com . 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.
VinceDelMonteFitness. but it will also strip your muscle. aerobic training will burn fat. 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. This is also because long distance runners. 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. 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). Page 63 of 210 www. The opposite is true of aerobic junkies. When you want to lose fat. So if muscle is the only tissue that burns fat and aerobic training makes your muscles smaller then. Sure. So if we take this assumption to a further conclusion. whose physiology is like that of a Honda Civic. All rights reserved. that’s not effective for fat burning during the rest of the day. © 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.10 pounds of muscle. we could assume that lying on a coach will burn a greater percentage of fat. the higher intensities will burn more overall calories than lower intensities. you want to be fuel inefficient! Therefore you want to do exercises in such a manner that fuel efficiency is sacrificed. 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. Actually sprinters carry less body fat than distance runners due to their muscle mass.com .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. Think about a real world example – are sprinters (running 10-20 seconds) fatter than marathon runners (2-2. leaving you less muscle to burn fat during the day. I can personally testify to this. 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. I had a little potbelly when I ran.com 2006. stretching a gallon of fuel for 40 miles.5 hours of running)? No. The whole physiology of someone who lifts weights is geared up to burn calories. Even though I was running 80-120 km a week during my competitive running career. The last time I used low intensity cardio was during my very first fitness model show. justified poor food choices for the volume of training we did! Aerobics makes your body “burn fat. I NOW BelIeve THAT lOW INTeNSITY CArDIO IS NOT THe MOST eFFeCTIve TOOl FOr FAT lOSS. at least in my case.VinceDelMonteFitness. you want to be like a Cadillac or a Hot Rod.
com . And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism . Aerobic training raises your metabolism. 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 . all seem to think so. John Berardi. So if we accept that lean mass is a major factor in your fat burning engine . Eric Serrano. muscle is responsible for raising © Vince Delmonte www.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.No Nonsense Body Shaping Introduction Chapter 6 Here’s a quote from Paul Chek: “First of all. which is antagonistic to the development of lean muscle mass. less muscle) and more efficient at burning fat (remember more efficient means it burns LESS) . Cortisol also promotes conservation of glucose and encourages the use of fat. 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. it shows that the aerobic fitness needed to complete a marathon doesn’t have anything necessarily to do with creating a fat loss effect.. It breaks down muscle. etc. There are thousands of overweight individuals each year that complete marathons. Then you are just like those people going for hours at a time on machines.com 2006. These important hormones encourage development of lean muscle mass. on the other hand is just along for the ride! Aerobic exercise has been linked with the release of the catabolic hormone cortisol. and the body ADAPTS by building more muscle. Paul Chek. Any takers for the latter? In terms of fat loss .calories burned are the most important factor. only to utilize minuscule amounts of fat!” The efficiency argument is interesting. So if you are capable of two to three hours of steady state running and still not burning enough fat . Page 64 of 210 www. but you also become as efficient as a Honda Civic running for 80 kilometers on one gallon of gas.we can either go to a higher intensity or you can try four hours of running.the harder it is for them to lean out. Now completing a marathon is an impressive and honorable feat. which is a metabolically active tissue consuming calories 24 hours a day. Fat.VinceDelMonteFitness. Does weight training build muscle? No. This might sound good on the surface. however.your body’s calorie-burning engine).e. Actually. All rights reserved.and aerobic training makes that engine smaller (i.VinceDelMonteFitness.how can having a smaller more efficient fat burning machine burn more fat? It doesn’t. So in aerobic training .when we ‘encourage the use of fat’ .
the key is not just how many calories you can burn during exercise.com 2006. Page 65 of 210 www. A Closer look At Metabolism. Caloric balance is so important that I have saved an entire chapter on it shortly. CALORIES 5. ANAerOBIC TrAININg IS CArDIOvASCulAr exerCISe WITHOuT THe PreSeNCe OF OxYgeN. individual metabolisms only tend to vary about 15% either way. Interesting to note. if any at all. © Vince Delmonte www. This is done by adding more muscle tissue to your body.VinceDelMonteFitness. “But I’ve got a slow metabolism”. In order to really get the lean and defined look. Increasing your metabolism is the real key to long term fat loss and physique change. Let’s say you do one hour of cardio each day. Whether you following a low carbohydrate. Aerobic training is not the most effective way to achieve an energy deficit because you only burn calories while you are doing it.. It’s not that your metabolism. diet. muscle) that promotes a faster metabolism. it’s how many calories you can force the body to burn all the time. the rule you learned in fourth grade gym class remains the same – in or- der you lose body fat. you will burn calories nonstop.No Nonsense Body Shaping Introduction Chapter 6 your metabolism. 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. THe AMOuNT OF MuSCle MASS AND eFFICIeNCY OF YOur THYrOID DeTerMINeS THe rATe THAT YOu BurN CAlOrIeS DurINg A TYPICAl DAY. All rights reserved. so it will not have a significant role on metabolism at rest. it’s that you don’t have the right type of tissue make-up (fat vs. Since weight training is considered anaerobic and contributes to building muscle and keeping it. Unfortunately. The downfall to aerobics is that you will only burn calories during the period of time that you perform it.com .think middle-distance running. Someone with a faster metabolism will burn more calories in the day compared to someone with a slower metabolism. high carbohydrate etc. aerobics does absolutely nothing to build muscle or maintain muscle. Even when you hit the sack! Any activity that is 1-3 minutes of intense duration . Fat loss is all about being in an energy deficit – burning more than you are taking in. your metabolism or metabolic rate is what dictates that rate that you burn calories. Caloric expenditure and Anaerobic Training. What about the other 23 hours left in the day? Very minimal. You will only burn calories for that 1 hour period. genetic conditions aside. pound for pound. high protein. 4. you must expand more calories than you take in.VinceDelMonteFitness. are sadly mistaken. Therefore. You will burn more fat at rest compared to someone who does not carry as much muscle as you. low fat. so those of you who are using the excuse. caloric expenditure will come from that aerobic workout. is slow.
and super lean physiques? Do you ever wonder why these guys’ pecs. the work intervals can get harder and harder. soccer etc. Visualize some running backs and some speed skaters.will put your body into a very quick oxygen debt. 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.com .’ The size of the ‘withdrawal’ will determine how long your metabolism stays elevated.VinceDelMonteFitness. which is very effective and time efficient. © Vince Delmonte www. 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. Interval training is when you alternate an extremely high intense period of activity with a very low intense period of activity.000 from your account as opposed to taking $1000 out every few months. very intense and exhaustive exercise can keep your metabolism elevated for up to 1224 hours. This means that high-intensity cardio creates a much stronger nutrient partitioning effect towards muscle tissue than low-intensity cardio. ‘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. · High-intensity cardio has a much stronger effect on gluT-4 trans location in muscle cells due to the increased force of muscle contraction. Think of anaerobic training as the equivalent of taking out a large sum of money in one withdrawal. All rights reserved. while the recovery intervals can be shortened. middle distance track. hockey. This method of training conditions your body to higher intensity without fatiguing as quickly. Page 66 of 210 www. after a high intense anaerobic workout your body will be in oxygen debt. repeated multiple times over. . You tell me which one is more preferable. or withdrawal. After you withdraw this ‘large sum of money’ you will be in debt! Consider exercise. while light exercise may elevate your metabolism for only a few hours. or performed at a higher tempo. 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. The ‘shock’ will be much greater if you withdrawal $10. ripped.com 2006.VinceDelMonteFitness. which is also known as excess post-exercise oxygen consumption (ePOC). until you restore the ‘bank account. This is the key ingredient to anaerobic training because your metabolism will remain elevated following this exercise. Are you visualizing huge.No Nonsense Body Shaping Introduction Chapter 6 circuit training. Most refer to interval training as high intensity interval training (HIIT). arms. Interval Training I believe that the best way to rapidly improve fat loss results is to incorporate interval training. 6. Here are the reasons why I favor interval training for fat loss: · As you improve.
Several studies have shown that interval training burns fewer calories when compared to continuous lower intensity cardio. do so out of pride and ego. there is much to say in defense of low intensity cardio. It only matters how efficient you can be in burning the maximal amount of calories in the minimal amount of time. 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. © Vince Delmonte www. etc. GH release.e. Up to this point.VinceDelMonteFitness.” This statement would lead you to believe that low intensity cardio is completely useless.No Nonsense Body Shaping Introduction Chapter 6 · High-intensity training favors the fast twitch muscle fibers. with something to prove. So the ‘aerobics is completely useless’ comments are way off base. or 50 minutes. 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). The higher intensity during the time period. “It does not matter what kind of exercise you do or how long you do it. However. how long and how hard should your cardio workouts be?” I believe that both methods – high intensity and low intensity – get the job done.VinceDelMonteFitness. It does not matter if your cardio sessions are 20 minutes. 7. If your body has less fast-twitch fibers.) High-intensity cardio causes the body to preferentially store more carbohydrates and burn more fat. · High-intensity cardiovascular exercise increases oxygen expenditure and forces the body to adapt by becoming more efficient at oxygen transport (increase in VO2 max).com . Therefore. 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. the skin fold losses were greater with the HIIT group than in the continuous intensity group. · High-intensity cardio seems to be more muscle sparing. they also spared more muscle tissue by burning fewer overall calories. 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.increased insulin sensitivity.com 2006. scientists would say. This means not only did the HIIT group lose more fat. 30 minutes. which have the greatest chance of hypertrophy. All rights reserved. More efficient oxygen transport to the muscles will increase fat oxidation since fat oxidation is dependent upon the presence of oxygen. you must be thinking that I completely despise low intensity cardio. IGH-1 release. then you will experience less hypertrophy from training. “So. I find most that bash low intensity cardio. Page 67 of 210 www.
you might burn about 400 calories. 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. Some of that calorie burn will occur after the workout as well. the lower the intensity. nor does it mean that certain individuals aren’t better off with longer. The combination of the highest intensity you can muster with a 30-45 minute duration can create an enormous calorie burn. EATING © Vince Delmonte www. but the calorie expenditure for the entire workout is higher. more frequent and longer duration exercise might cause even greater overall fat loss if intensity is sufficient. not necessarily whether the workout is performed with intervals or in a steady state.VinceDelMonteFitness. That’s a lot of calories for such a brief workout. less intense cardio. the most important factor is the total number of calories burned. that doesn’t mean you should never do steady state cardio. already discussed. But it only adds up to 1200 total calories in one week if your frequency is only three days per week. your intensity will decrease so you’ll burn fewer calories per minute. if you do 20-25 minutes of very intense cardio. but also by duration. NOT whether the calories burned are fat or carbohydrate. If you (gradually) built up your frequency to four. But that doesn’t mean a 30 or 45-minute workout necessarily has to be low in intensity. so the longer the workout. then even six days per week. A 30 or 45-minute steady state workout can be “moderate” or “moderately-high” in intensity. All rights reserved.VinceDelMonteFitness. For example. SO reMeMBer. simply because more total calories can be burned over the course of a week.com . five.No Nonsense Body Shaping Introduction Chapter 6 THe MOre TOTAl CAlOrIeS YOu BurN. because studies have shown that EPOC is influenced not just by intensity. Although many factors. THe MOre FAT YOu BurN. Although infrequent and very brief (15-20 minutes or even less) HIIT workouts have recently gained great popularity (and deservedly so). it’s also logical that if time permits. In the end. which increases your total weekly calorie-burn even further. Page 68 of 210 www. it’s all about the intensity and the calories burned.com 2006. However. you could double your caloric expenditure to 2400 calories per week. Duration and intensity are inversely related. are involved in exercise-induced fat loss. If you also increase your duration.
preferably first thing in the morning.VinceDelMonteFitness. Tap into fat reserves quicker. Low intensity. Moderate intensity training. 2-3 x a week 25-30 minutes Interval training performed at any time during the day. These are a variety of methods I have used personally with my clients to drop substantial amounts of body fat. Unfortunately. their glycogen levels will be low. The Best Time To Do Cardio? The largest myth is that one should perform low-intensity cardio on an empty stomach. The logic being that is if one is in a fasted state. Maintain a greater tempo than your low-intensity workout but less than your interval efforts. 9. Perform 5-10 of these intervals. 2-3 x a week Duration 20 minutes Best Time Of Day Immediately after weights How To Do It Low intensity. INTENSITY Maximize Fat Loss – While Trying To Lose Body Fat Option #1 5-7 x a week 30-50 minutes Performed seperately. Since my background is in long distance running I find that too much cardio will make me start losing precious muscle tissue very quickly.No Nonsense Body Shaping Introduction Chapter 6 8. All rights reserved. © Vince Delmonte www.com .com 2006. Page 69 of 210 www. then walk one minute. 5 minute warm up + 5 minute cool down.VinceDelMonteFitness. Maximize Fat Loss – While Trying To Lose Body Fat Option #2 5 x a week 30-40 minutes Anytime. Walking on an incline or cycling or elliptical trainers all work well. Walking or cycling. Your heart rate has already been up. Preferably inside where you can keep heart rate controlled. Preferably 6-12 hours away from weight training In between weight training days. 6-12 hours apart from weight training workout. this idea is misguided and often never questioned by trainees. and it will force their body to burn fat. while working on increasing the speed each workout. Sprint 1 minute hard. 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.
the amino acids that are in the blood or muscle tissue. Cardiovascular exercise while in a fasted state is a great way to increase cortisol release. Cortisol will liberate amino acids to produce glucose (glucose cannot be synthesized from fats) and can lead to muscle loss. 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. All of these muscle fibres will be directly drawing upon the glucose that is currently in the body. Having insulin and carbohydrates present before and during a cardio session seems to slow the muscle destroying action of cortisol. This is exactly what we want. Why would you want to deny your muscles nutrients at the most crucial time of the day. INSULIN. along with creatine and glutamine. Not adding protein to your postworkout shake is going to hurt you in the long run. protein should be added to the mix. The above combination. IgF-1 and growth Hormone. These are the same ones we use during weight training. The longer the delay. Next. These nutrients must be taken in shortly after training and will be discussed in greater detail in the next chapter. but then provide them during rest? It does not make sense. To maximize this window of opportunity. and norepinephrine. Treat your cardiovascular work like your lifting.com . your pre and post workout nutrition should mimic the same principles as your weight training session’s nutrition.com 2006. This can lead to the popular term “burning up muscle.VinceDelMonteFitness.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. Cardio Nutrition vS Weight lifting Nutrition This is where so many trainees go wrong.VinceDelMonteFitness. it will also increase amino acid oxidation. At the top of our list is our good friend. the more muscle loss can occur. Keeping insulin up in the period surrounding a cardio session is critical. can create a strong anabolic environment that takes advantage of insulin. All rights reserved. they intentionally promote this state by going ahead and working out in fasted state! 10. This aspect single-handedly slows the start of using muscle protein for energy.” 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. and when not enough glucose is present. remember that cardio creates the same anabolic state and window of opportunity as a heavy lifting session. © Vince Delmonte www. High-intensity cardio uses a lot of muscle groups and makes use of a lot of the type II fibers. epinephrine. However. Page 70 of 210 www. Interestingly.
VinceDelMonteFitness. Since you have the Skinny Fat Syndrome. You are also eating the wrong kind of foods. © Vince Delmonte www.com 2006. over the last number of years. 2. Your solution? Read the next chapter very carefully and choose your nutrition program based on your goals to add lean muscle tissue.” You can mask this embarrassment with clothes. fast food. 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. All rights reserved.VinceDelMonteFitness. If I ate a donut every time I got this email I would be a very. wings. 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. 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. not your on your goals to lose body fat. chips and pastries. your stomach will automatically start to become leaner. and guess where the excess got stored? That’s right. 3. the body will burn predominantly glucose at other times of the day. 12. if one mainly utilizes glucose for energy during cardio (i. Page 71 of 210 www. 1. your belly. very fat man! I call this the ‘Skinny Fat Syndrome. Once you gain a solid small amount of calorie-burning muscle tissue. understand how you have earned ‘Skinny Fat Syndrome’ status.No Nonsense Body Shaping Introduction Chapter 6 11. 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. rather than soft and ‘squishy’ within the first three months in conjunction with a clean mass plan. You have very gradually taken in more calories than you have burned. low-intensity cardio).e.e. These are all foods that decrease your insulin sensitivity and go straight to your belly. high-intensity cardio) the body will customarily rely on fat at other times of the day in order to spare muscle glycogen.“I don’t weigh very much but my body is still ‘soft’. but once the shirt comes off.com . My guess is that you are eating lots of pizza. This is most likely due to the fact that if one relies mostly upon fat stores during cardio (i. First. nachos. fried food.
VinceDelMonteFitness. no matter what anybody else says. Page 72 of 210 www.use it! © Vince Delmonte www.com . And even if your method goes against. ‘what’s currently popular’ who cares?! If it works .VinceDelMonteFitness. All rights reserved. just relax and don’t waste your day on academic debate regarding fat loss and cardio.No Nonsense Body Shaping Introduction Chapter 6 So in the end.com 2006. It is something that you truly must experiment with on your own.
This will help you re-focus your mindset on what is actually happening. You try to disguise your disgust and frustration and head to the floor for another endless workout. not just ‘make you lose weight’. What’s worse is that many of these diets will only result in you losing muscle mass. All rights reserved. There are thousands upon thousands of different diets out there . that new muscle mass will start burning off your body fat all on its own .37. so then.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. First off. let me say this – changing your body is NOT the hardest thing to overcome but is not the eASIeST thing to overcome either. BelIevINg that it is ‘so hard’ to do makes it easy to quit and makes for another excuse when the scale stops moving.VinceDelMonteFitness. thereby making it even harder to lose weight on the next diet you choose to go on. without gaining any additional fat. no more only eating vegetables for every meal. You step on.no wonder you have a hard time deciphering what to do.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% . A much better approach. No. You approach the scale eagerly for the weekly check-in. but also leaves your self-esteem down the drain.017.5% The percentages do not reflect the level of importance of each component but only to demonstrate where your time is allocated. 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.com 2006.no effort required from you! Doesn’t that sound like a better approach? No more starvation diets. losing weight does nothing to change your body.33% = 28.5% . © Vince Delmonte www. what you need is a plan that will change how you look. 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. Page 73 of 210 www.com . Changing your body composition on the other hand.1% . you still weigh the exact same weight. is finding a diet that will allow you to actually gain lean muscle mass.VinceDelMonteFitness. no more yo-yo dieting that not only leaves you weight higher. And to your surprise.
VinceDelMonteFitness. where is the DVD. You can’t make much money by telling people to sit on their butt and do nothing! I hope this concept enlightens your thinking. It is really not that complicated can easily be broken down to the following: 1. Why you can’t lose weight.” As I give you this section of the book remember that I used to be a skinny long distance runner. All rights reserved. failing to realize the critical importance of recovery. where is the magazine called “Recovery?” There is none. I just cannot seem to lose any weight.’ Many of these blame cards are weak excuses (but acceptable in our society) that can bail you out.com 2006. 2. You do not truly understand energy balance (Energy In vs. I know this is a bold statement that you can argue.” “You have no idea how much exercise I am really doing. Energy Out). Don’t get me wrong. then you do not need to look much further for the answer. Page 74 of 210 www.” “I picked the wrong parents – who are both overweight and unhealthy – so there is no chance for me. Blame cards such as: “No matter how little food I consume. 1.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. where is the seminar. Back on topic. will result in giving up the pursuit of building your dream body and resort to pulling out a ‘blame card. but what you do outside the gym is far more important that what you do inside the gym. Like I said before. I guess I am supposed to be fat. © Vince Delmonte www.com . specifically nutrition. You don’t eat the right foods at the right times (poor food combinations). It’s no wonder I am starving!” “I was born with a slow metabolism.VinceDelMonteFitness. So let’s get to it. 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. I was ‘thin’ but I had no body shape whatsoever. If you are not losing. 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.
This doesn’t include the costs of getting your butt out of bed and moving around. thus prompting a small. thermic effect of food (TEF). Here are your components. then you will need to have a very small surplus of calories in order to promote this new gain of weight. Three thousand calories of junk and empty calories is COMPLETELY different than 3000 calories of high quality carbs. however. but definite weight loss. 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. If you have a SURPLUS of calories (positive energy balance) where the intake EXCEEDS the expenditure. If. Anybody who does not understand this does not understand the theory that a calorie is not a calorie. while allowing your muscles to become more defined. Remember. and adaptive thermogenesis. First let’s determine your PRIMARY goal. 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 . The balance of intake versus outtake is a critical starting point in weight gain or loss.com 2006. fats. Simple enough. the tricky part comes with determining how many calories you’ll want to eat so you can recomposition your body. you lose weight.VinceDelMonteFitness. STeP #1: reSTINg MeTABOlIC rATe Resting metabolic rate (RMR) is the energy it costs the body to basically keep alive. then you will need a small deficit in calorie values. you are more concerned with removing the body fat off your body.No Nonsense Body Shaping Introduction Chapter 7 2. the types of foods will help dictate whether you add lean muscle tissue or fat tissue. 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. © Vince Delmonte www. If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than expenditure. 3. Page 75 of 210 www. calorie cost of activity. Energy is made up of several factors including resting metabolic rate (RMR). proteins.VinceDelMonteFitness.com . vitamins and minerals. you gain weight. Calculating Caloric requirements Changing Your Body Composition So now. If you are currently fairly satisfied with your body weight and are mostly focused on adding lean muscle mass. All rights reserved. on the other hand. energy Balance.
Everyone have their RMR figured out? Good. however. and of course. Activity Factors: 1. What I want you to do is take your current body weight. let’s move on.com 2006.No Nonsense Body Shaping Introduction Chapter 7 those numbers are calculated in later. about 50 to 70 percent of your entire day’s calorie expenditure is a result of the rMr.com . So let’s figure out your costs of activity. scraping the ice off the damn thing. we’ll stick with a very simplistic method that is highly effective. STeP #2: COST OF ACTIvITY The Cost of Activity represents how many calories are required to move your butt around during the day.6 for Moderate (some activity during day) 1. I’ll use myself as an example again. let’s figure out your RMR right now.0 for Heavy (labor type work) © Vince Delmonte www. Determining rMr: exAMPle So. These factors make up about 20 to 40% of your daily caloric intake based on your activity level. This includes the cost of walking out to your car. and multiple by 10. All rights reserved. if you are 140 pounds right now. 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.4 for Light (office work/watching TV) 1. in pounds. So.VinceDelMonteFitness.15-1. training after work. Although you might not guess it.2 for very light (bed rest) 1.5-1.45 + 500 = 2402 Therefore my resting metabolic rate is about 1400 calories per day. driving to work.VinceDelMonteFitness. this equals: 140 X 10 = 1400 rMr= 22 x 86. There are a wide variety of calculators out there that can be used to determine your BMR.3-1. I’ve listed some common activity factors below. going to lunch with the girls. Page 76 of 210 www.8-2.
. let’s say you have an office job and are mostly sitting throughout the day. is simply a way of expressing the rate of energy expenditure from a given physical activity.6.3 = 1820 Costs of Exercise Activity: Next. 8 intense free weight lifting..VinceDelMonteFitness. The next step is to add this exercise number to the number you generated when multiplying your RMR by your activity factor. All rights reserved.. 7 low impact aerobics.. Since I work at a university. most of my day is pretty sedentary. 3 high intensity walking .5 hours = 100 calories Add these two together and you would burn a total of 401 calories during that particular training session. With this information we can get back to determining my calorie needs. we need to determine how many calories your exercise activity burns so that we can factor this into the totals.5 low intensity walking .. © Vince Delmonte www...2. Page 77 of 210 www.VinceDelMonteFitness. Then you’d multiply that number by the MET value of exercise as listed below.No Nonsense Body Shaping Introduction Chapter 7 Note: Don’t consider your daily workout when choosing a number.. Even though I run back and forth between the lab and classes.6 as my activity factor..5 high intensity running. We’ll do that later.com 2006. 18 low intensity running... I’ve selected 1.75 hours = 301 calories exercise expenditure for cardio = 3 MeTS x 67kg x 0.. 6 moderate machine training.. So. Now...com . 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). your formula becomes: rMr x Activity Factor = 1400 calories x 1.. 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 . (MET or metabolic equivalent.) MeT values for common activities: high impact aerobics. 12 low intensity cycling. 5 high intensity cycling.. 7 circuit-type training..
10-0. stress (dramatically increases metabolic rate) or temperature induced metabolic changes (cold weather induces increased metabolic activity and heat production).com 2006. Other factors include hormone responses to feeding.VinceDelMonteFitness. 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. Some people.15 for high protein diet (more than 1 gram per pound of body weight) Thermic effect of Food = 1400 calories x 0. you need to multiply your original RMR value (1400 in our example) by 0. Just for interest’s sake. one factor included in the “X factor” is unconscious or spontaneous activity. thyroid.10 for a moderate protein diet or 0. hormone sensitivity (insulin. we get a grand total of about 2360-2431 calories! © Vince Delmonte www. and metabolize your ingested food intake. we typically don’t factor it into the equation. Some have predicted that it can either increase daily needs by 10% or even decrease daily needs by 10%. 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. and drugs. STeP #5: PuTTINg IT All TOgeTHer Okay. This makes up about 5 to 15% of your total daily calorie expenditure.10 for moderate protein diet (1 gram per pound of body weight) TEF = RMR x 0.). This is just something to keep in mind. Determining the Thermic effect of Food: To determine the TEF. So this is what the formula looks like: TEF = RMR x 0. training. adding up RMR plus activity factor (1820 calories in my case). when overfed.com . cost of training (401 calories). Because it’s still a mystery. absorb. so how many damn calories do you need to consume each and every day? Well. Page 78 of 210 www. With all that said. All rights reserved.obviously the fidgeters will be burning more calories that the sleepy ones. etc. and TEF (140-210 calories).15 for a high protein diet. you don’t need to do any math on this part or fiddle with your calorie total.” Others just get sleepy when overfed . 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.15 = 140-210 calories per day Now add that to your calorie total.VinceDelMonteFitness. get hyper and increase their spontaneous activity and even have been known to be “fidgety.No Nonsense Body Shaping Introduction Chapter 7 So 1821 calories + about 401 calories = 2221 calories per day.
If you are primarily concerned with losing body weight. if progress is too slow. 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.com . however. 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). YOu Are IN ABSOluTe CONTrOl OF HOW MuCH WeIgHT YOu gAIN Or lOSe AND AT WHICH SPeeD.VinceDelMonteFitness. 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. Page 79 of 210 www. otherwise you will start to lose muscle mass as well . All rights reserved. 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.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. keeping track of what you eat is a lot easier than it sounds – probably why most people avoid it. if your primary goal is to add a little more muscle tissue to your frame.VinceDelMonteFitness. © Vince Delmonte www. then you are to increase it from 250. Sure you’re going to have to take some extra time to read wrappers.com 2006. to start. Likewise. 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.than you will not have to keep a formal food log. by about 100 calories (either direction depending on your goal) every two weeks until you start seeing the results you’re looking for. then you are going to want to increase your calorie intake slightly.No Nonsense Body Shaping Introduction Chapter 7 So now. because they perceive it to be difficult. If you find you are gaining or losing weight at a rate that is too quickly for what you are comfortable with. and since you are eating from the majority of the same foods your ‘memory food bank’ will expand quickly. and labels but if this method will promise you have created a new body for yourself in a year from now. then simply decrease the deficit or surplus that you are using. On the other hand.which is something you DON’T want). reMeMBer. THe SeCreT IS IN THe SurPluS! “So just tell me .to the letter .
This is where your battle is won and lost. All rights reserved. Don’t make your life harder by stacking your home with ‘convenience’ and ‘comfort’ foods. you must remove all foods not conducive to those goals from said residence and replace them with a variety of better.No Nonsense Body Shaping Introduction Chapter 7 4.com . you will eventually wolf down. 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. Answer: False.outside your home. look under his bed. 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. Creating an environment for Changing Your Body – The kitchen. Popcorn and soda at the movies. However the reality is that this is rarely the cause for getting fat and not achieving © Vince Delmonte www. 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. Corollary to Berardi’s First Law: If you wish to be healthy and lean.every day .” It amazes me how many people shoot themselves in the foot when they go grocery shopping. cupboards and pantry with any foods you choose. Nachos and wings at the bar. True or False? You can stack your fridge. Your home should be a safe haven. you will eventually eat it. Just as long as you only eat the good ones. 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.VinceDelMonteFitness. Page 80 of 210 www. You are already tempted enough . Here is an excerpt from one his articles: “Berardi’s First Law: If a food is in your possession or located in your residence. but also maximizing your energy levels to train at a high intensity and most importantly to be healthy.com 2006. healthier choices. You must remove and stop shopping for foods that will turn your body into a toxic waste dump and make you fat. 5. Pizza and hot dogs at the game. Chips and finger food at parties. 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.VinceDelMonteFitness. And a doughnut store every 5 minutes up the street. This is the first step to changing the way your body looks. The reality is that whatever foods are in your possession or located in your residence.
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. barbecue or horseradish sauce. CrACkerS . Sugar and oil-laden sauces – whether it is ketchup. GET RID OF THESE FOODS SODAS AND juICeS . its six outer layers. bacon and related foods are loaded with the type of fat that will shorten your lifespan. more sugar to transform your six pack into a keg. These foods promote ‘healthiness’ but fail to admit the degree of processing it went through.next time you are unsure of a processed food just take a look at the ingredient list. HIgH FAT PrOCeSSeD MeAT . which results in more than © Vince Delmonte www. Avoid this stuff at all cost! COOkIeS . Don’t confuse these for good sources of protein. Most processed foods – make sure your warning sirens go off when you see anything packaged in colorful wrappers. there are some foods that you should avoid at all costs but there is not a ‘David Letterman’s Top 10 List.VinceDelMonteFitness. and the germ. Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. You’re better off spicing up your meals naturally without all the sugar and extra empty calories. Do your own experiment .refer to the above but you get to choke down a mouthful of sodium too.com 2006. Page 81 of 210 www.sausage. boxes.sugar and water.No Nonsense Body Shaping Introduction Chapter 7 your goals. FrOzeN DeSSerTS AND ICe CreAM .” And yes. but you will be better off leaving them on the shelves at the grocery store. the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup..VinceDelMonteFitness. All rights reserved. pepperoni.again. You have two ingredients.’ However. and are also loaded with sodium. “There’s no such thing as good or bad food. There are actually very few BAD FOODS. I learned from an old university professor who said. Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. 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 . there is only good and bad times to each certain foods.refer to the above.manufacturers first remove the wheat seed’s bran.com .excluding or including can be the difference between skinny and fat. bags or containers. I will lay down some guidelines that will give you a better chance of seeing your six-pack sooner than later.
Beverages .get ready to start drinking a lot of water.com 2006. 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. drink 2-3 cups of green tea a day for its high antioxidant profile and more than a handful of health reasons.Only buy the ones made from canola or olive oil CHeeSe . Again. and ammonium carbonate to make it feel and look more improved for the customer. COOkINg SPrAY .com ADD THeSe FOODS . 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. aim for free-range chickens (organically raised) as the most superior choice.No Nonsense Body Shaping Introduction Chapter 7 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. © Vince Delmonte www. which is forced to protect your body from these chemicals. They have a better protein and fatty-acid profile and they provide more taste to your food.’ but in reality there has been no real ‘enrichment’ of the original product. If you can not afford these regularly than go for the grain-fed. Did you know that rats will die within seven to 10 days after being put a diet of white flour? BAkINg SuPPlIeS . MYSTerY FOOD IN rOTTINg TuPPerWAre CONTAINerS . only deception and destruction. 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.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. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It gets worse.VinceDelMonteFitness. Chuck the killer fruit juices and soda! BONeleSS CHICkeN BreASTS – If your budge permits.Typically the cheeses that have a stronger taste will serve more purposes. All rights reserved. POTATO CHIPS . 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.a cumulative batch of chemicals to put an enormous amount of strain on the pancreas. Invest in filtered water and avoid tap water if you know your local area comes from poor sources. 6. Cheese is higher in fat so use it in moderation and aim for a variety of cheeses. Also. Page 82 of 210 www.VinceDelMonteFitness. alum. store-bought type because they carry minimal body fat. It is further whitened by adding chalk.
If you can. All rights reserved.Kidney beans. This is particularly important for women because typically. grAINS .This is a great lower calorie snack. exTrA vIrgIN OlIve OIl . Instead. aged white cheddar and Parmesan. FreSH FruIT . eggS .VinceDelMonteFitness. Add to that that you’ll get plenty of fiber when you consume it . so use wisely. Use very MINIMAL amounts for cooking. and is chalked full of vitamins and minerals. and while you might not want to buy this all the time there is nothing wrong with the occasional street meat! leguMeS . greeN TeA .com . go for local and organically grown produce. An organic green tea without any extra herbs is the best. apples. strawberries.helping you to feel full and you really can’t go wrong with one or two pieces a day. Havarti.Go for the one with out any extra flavoring or fillers. vegeTABleS .com 2006. Page 83 of 210 www. split peas.No Nonsense Body Shaping Introduction Chapter 7 such as Feta.This is great to mix things up.VinceDelMonteFitness. I typically shop for seasonal vegetables from a quality perspective and cost perspective. Low iron intakes set you up for anemia. leAN TurkeY AND CHICkeN SAuSAge . good sources are raspberries.Always go for the leanest sources available. buy a few cartons of pasteurized egg whites that are a great substitute to top off an omelet with some high quality protein.Egg whites can be a little pricey if you buy them in the cartons. exTrA leAN grOuND SIrlOIN .Here is some safe ammunition on the grain side: oats (not the instant oatmeal loaded with sugar). melons. Egg whites are also great to throw into protein shakes. is an easy source of calories and can be used with salads and sauces. goat. quinoa. you are already low in iron intake. 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. but can save you the headache and mess of cracking and storing half your fridge with egg carton boxes. whole barley and wheat bran. whole flaxseed. but they can cause gas. chickpeas and lentils are excellent sources of © Vince Delmonte www. egg WHITeS . which is something you’ll definitely want to avoid. and oranges.Omega 3 eggs should always be chosen because they are laid by chickens that were fed a diet rich in ground flaxseed. oat bran.100% dark extra virgin olive oil is loaded with antioxidants.Always go for an assortment of colors and make sure your fridge is always stocked with fresh vegetables.
VinceDelMonteFitness. a lunch bag. All rights reserved. Each will carry a different selection of meats.’ These are the aisles full of the present and future physique challenged. chili powder. tomato pasta sauce. raspberry vinegar and flavored flax oil. SPICeS . pepper. MeAT.com 2006. SAuCeS AND CONDIMeNTS . 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.There are many options that will enhance your taste buds while not counteracting the nutrient profile of the meal.These are easy calories and a great source of good fat to balance out your meals.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. 7. curry sauce. Grocery shopping does not get easier than this once you discover that the best foods are located in the produce and refrigerated section. Secret Tip When grocery Shopping You will notice that the majority of these foods are stocked on the periphery of the grocery store. salsa. Anybody who argues that caloric balance is the only factor determining whether you gain weight or not is making the scenario too simplistic. You don’t have to be a gourmet chef to know how to use certain spice combinations but it may take some experimentation. While you are at the grocery store you will notice that your trek does not wander into the ‘forbidden aisle. The foundation of the following recommendations is based on avoiding the nasty scenario of turning into a blimp. red wine. white cooking wine. fresh garlic. almonds. Focusing on just some of the basics like salt. Page 84 of 210 www. MIxeD NuTS . plastic bags. © Vince Delmonte www. some 1L water bottles and perhaps some plastic cutlery.No Nonsense Body Shaping Introduction Chapter 7 fiber and a great addition to your arsenal. cashews. sugar and bad fats.VinceDelMonteFitness. POulTrY AND FISH . balsamic vinegar. Don’t forget to buy plenty of meal-sized Tupperware containers. The best sources are walnuts. Shop in the ‘safe zone’ to avoid the ambush of pre-packaged food and processed carbs. Here are some safe bets: pesto. and cinnamon will bring your food to life.com . You need to understand which foods and meal combos will cause you to only gain additional body fat. pecans and peanuts. the supersize grocery store and smaller grocery stores. If it was this easy then you could eat doughnuts and fast food all day.Here is where the fun comes in. basil. oregano. Rotate your shopping trips to farmers markets. This will help you prepare your meals in advance. Consider this free food and customize your spices to your dish.
If you happen to miss one of your scheduled meals. Not only to help speed your metabolic rate.since the typical North American diet is somewhere around 3 meals. . 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. All rights reserved.VinceDelMonteFitness. let’s start with The 10 No Nonsense Nutrition rules.and we all know what happens when that occurs. AND NAIlINg THe COrreCT vOluMe OF FOOD WITH eACH MeAl TO HIT YOur gOAl CAlOrIeS . Dr.com 2006. don’t fret too much. Page 85 of 210 www. Getting these habits consistent into your lifestyle will have greater impact than any other nutrition advice. To be honest. you can definitely just go ahead and eat it late. Eating this often sometimes feels like a burden .geT reADY FOr SOMe INSANe reSulTS! So how do we do this? Well.VinceDelMonteFitness. For a women who is trying to change her body however. If you’ve only missed it by an hour or so. STArT eATINg THe rIgHT FOODS (FOOD SeleCTION). but also to keep you from becoming overly hungry . How much to eat Most people are fooled into thinking that ‘caloric intake’ is the most important thing in gaining weight or losing fat. When to eat 2. ONCe YOu STArT eATINg AT THe rIgHT TIMe (NuTrIeNT TIMINg). 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 . In fact.No Nonsense Body Shaping Introduction Chapter 7 8. 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. just get back on with your schedule. What to eat 3. Don’t underestimate their simplicity and don’t think your plan needs to be any more complicated. a drop in body fat levels and new muscle growth. this is an absolute must. John Berardi wrote an article called. but simply followed the ten rules to the letter then I would not be surprised if you had a increase in strength. but have been slightly tweaked to apply to a female. It’s not really going to matter as much when you eat each particular meal. the majority of these rules are what 90% of nutrition teaches. A few years ago.com . rule 1: eAT everY 2-3 HOurS FOr AN INSANe MeTABOlIC rATe. The Ten Habits Of Highly Successful Nutrition Programs.
Sure you © Vince Delmonte www. and lean protein. No matter what you have heard on this (never eat after 7 P. real food. eAT 40-60 grAMS OF PrOTeIN WITH eACH MeAl TO PrOMOTe CONTrOlleD BlOOD SugAr levelS AND THe DevelOPMeNT OF leAN MuSCle TISSue. yogurt and partly skimmed cheeses. for the most part.that is why it’s called a ‘rule. You need protein to maximally turbo charge your metabolism. Aim for lean meats such as ground beef.VinceDelMonteFitness. don’t view these feeding opportunities as ‘snacks. . Trust me! Also. improve your muscle mass and accelerate recovery. chicken. it’s still going to send your insulin levels skyrocketing. eat 6 meals. garbage). complete. Not only are vegetables loaded with vitamins and minerals but there are also important plant chemicals called phytochemicals essential for optimal physiological functioning. ignore it. Aim for fish such as salmon. eAT vegeTABleS WITH eACH MeAl TO PrOMOTe FAT lOSS. turkey etc. which could mean that little snack packet ends up on your backside. Page 86 of 210 www. Whatever your current size. Aim for Omega 3 eggs and pasteurized egg whites. The most neglected benefit of eating vegetables is their role in recovery. This will be much better for your blood sugar levels than the typical carbohydrate-filled snack products that so many women turn to. Not exactly what you had in mind. rule 2. even if they are only 100 calories (as so many of them are often advertised).com rule 3. orange roughy etc. I would suggest mastering eating every 3 hours.com 2006. The meal plans included are based on.VinceDelMonteFitness. So if you’re awake 18 hours a day. Females should aim for 20-30 grams of protein per meal.’ You are to try to eat a balance mini-meal.’ Take the opportunity to eat. plus the addition of your liquid workout nutrition which will be discussed shortly. And if you have to resort to supplement shakes go for whey. Aim for dairy from cottage cheese. So how many meals should you be eating? That’s easy . What if one of those meals fall right before bedtime? Then follow the rule . casein or milk protein blends. hit these requirements and you are doing well. Remember that protein is a costly food and burns twice as much energy as carbs and three times as much energy as fat. It is better to get your protein from whole. All rights reserved. Your mom was right when she told you to eat up all your vegetables if you wanted to grow healthy and strong.M. tuna. When you consume one of these little glucose-infused packages.No Nonsense Body Shaping Introduction Chapter 7 end of the day that’s going to matter anyway.just divide the time you’re awake by 3.
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.your job is to simply include more olive oil and fish oil into your diet. The only fats you MuST avoid at all costs . Trans fatty acids. If you achieved 1/3 in each of these than you will optimize your health and muscle gains.VinceDelMonteFitness. All rights reserved. This is something that can be recommended for every man and women and has no potential side effects. Aim for at least 2 servings. However. In the United States. pastries and crackers. It is found in many other foods besides margarine and shortening. every 2-3 hours you must be eating veggies. but you also need these veggies for their high antioxidant profile that will help reduce the amount of free radicals from heavy training. the key is to balance out your intake between saturated. and they will accelerate recovery by healing damaged muscle cells. 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 .VinceDelMonteFitness. monounsaturated and polyunsaturated fat. doughnuts. including fried foods like French fries and fried chicken.com .No Nonsense Body Shaping Introduction Chapter 7 need calories to add lean muscle tissue. don’t worry.this number should remain pretty consistent for everyone.com 2006. rule 4. cookies. is an artery-clogging fat that is formed when vegetable oils are hardened into margarine or shortening.for so many reasons -are trans fats. This is not as complicated as it looks. Page 87 of 210 www. HYDrOgeNATeD Or PArTIAllY HYDrOgeNATeD OIl HIgHer uP ON © Vince Delmonte www. WHeNever YOu See SHOrTeNINg. This will make life easier and make them more accessible. The best way to get your vegetables is to cut them all up at the start of the week. eAT HeAlTHY FATS WITH eACH MeAl TO PrOMOTe INSANe BODY SHAPINg. So it is important to keep these acid levels balanced by ingesting vegetables (and fruits) for their alkalinity to the blood. TO DeTerMINe THe AMOuNT OF TrANS FAT IN A FOOD YOu MuST kNOW WHAT TO lOOk FOr ON FOOD lABelS. the meal plans included have got you covered. Yes. Again. About 30% of your diet should consist of fat . 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. which is the equivalent of 1-2 cups per meal. Doughnuts have about 35 percent to 40 percent trans fatty acids. also known as trans fat.
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. It is easier to choose convenience over variety. All rights reserved. rule 5. proper training and sleep. or right before and after your workout. Your food intake should come from high quality food at least 80% of the time. eAT A WIDe SPeCTruM OF FOODS TO PrOMOTe INSANe HeAlTH BeNeFITS. and only add a great deal of extra calories to your diet. Yes. © Vince Delmonte www. Aim to use only when you truly do need them though. Pretty simple.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 THe lIST OF INgreDIeNTS. rule 6. antioxidants and fiber that supplements and pills lack. 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. 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. eAT WHOle FOODS AS MuCH AS POSSIBle BeCAuSe IT IS THeSe THAT WIll leAve YOu FeelINg MOre SATISFIeD. It is easy to get into a robotic state of nutrition where we eat the exact same foods every day. Remember. you should rotate around your food selection. Just like our training that we rotate around to prevent boredom. I often have my clients use as few supplements as possible for the first few months of training. get used to drinking a lot of water and a few cups of green tea each day. THe MOre TrANS FAT. health and energy levels. ingesting the same breakfast. Like I said earlier. elIMINATe BeverAgeS WITH ‘eMPTY’ CAlOrIeS TO PrOMOTe INSANe FAT lOSS. rule 7. Page 88 of 210 www. This will ensure more vitamins. as specified later on.VinceDelMonteFitness. Powder Shakes will make your life much easier and will remove some of the inconveniences of having to cook and prepare food all day.com . These beverages provide absolutely no nutrient value whatsoever. You will be amazed at the results achieved by simply putting all your efforts into following your meal plan. The only other source of liquid you can safely take in is low fat milk. This will help balance out your diet and help you to measure the response from a variety of foods. Don’t go for the boring and easy route. Don’t think fruit juices are a substitute for fresh fruits and vegetables. It’s a very eye-opening experience when they see almost immediate changes in body composition. lunch and dinner and the only time we eat differently is when we go out for dinner or someone else cooks for us. which means at least 4 of the 6 meals you are eating. minerals.com 2006.
rule 10. HAve A gOOD lOOk AT WHAT YOur TrIgger FOODS Are TO PreveNT FOOD BINgeS Everyone deals with this . rule 9.com 2006.the one food that when you start eating it. Shortly. No matter what anyone says. I believe this is the safest and most effective way to maximize your muscle:fat-gain ratio when trying to change your body. calories are still calories and can cause fat gain. This might require you to spend a few hours on Sunday evening cooking and storing all your food in Tupperware containers.and GET RID OF IT! Even if it’s healthy. ‘Failing to plan is planning to fail. So be sure that you distance yourself from this food as best as possible. For some. you just can’t stop .’ It is so true. The problem is that when you eat it. Identify whatever your trigger food is . All rights reserved.No Nonsense Body Shaping Introduction Chapter 7 rule 8.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. Healthy or unhealthy.com . I strongly agree with the famous cliché that states. Shortly we will discuss the benefits of packing the bulk of your calories around the © Vince Delmonte www. THe Pre. DurINg AND POST WOrkOuT WINDOW AND TWO POST-WOrkOuT MeAlS. Bottom line . you are going to overconsume calories and that leads to trouble for you. Page 89 of 210 www.one food that is just problematic no matter how you look at it. PlAN AHeAD AND PrePAre MeAlS IN ADvANCe. others succumb to passing cheesecake. 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. and yet others don’t do well with any type of cracker or crispy type of ‘chip’ related food.be prepared. it’s pasta. This might mean packing a few shaker bottles if you know you will be on the road most of the day. This might mean waking up half an hour early so that you can cook all your meals for the day. TIMe YOur CArBOHYDrATeS ArOuND BreAkFAST.VinceDelMonteFitness. 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.
leading to you wanting to eat more food. improve testosterone production. then you are not amongst the ‘friendly genes club. All rights reserved.com 2006.’ 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. Some will enter your bloodstream at a slower level and release a steady flow of sugar to your muscles without the energy fluxes. 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. The following discussion will be a Sesame Street version of a very complex topic. Nutrient Timing I assume your goal is to focus on gaining muscle tissue and losing fat . athletic performance and overall body composition management focus on how much to eat. 9. Scientists are now discovering that the type of carbs. 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. thus more calories. An exclusive focus on simply weight gain or fat loss can cause a serious letdown in your nutritional plan. other fats will go directly to your ‘stubborn’ body parts (making them even more stubborn) and some fats can boost your metabolism. The majority of nutritional discussions about fitness. some proteins are released into your bloodstream quicker than others and again. leading to an increase in fat storage. Page 90 of 210 www.com . Unless you’re gifted with the right genetics. Still. proteins and fats you choose will either help or hinder your composition changes. depending on the time of day certain proteins will be more advantageous than others. not to mention enough calories to support muscle growth or prohibit muscle loss if you are currently wanting to primarily lose body fat.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.VinceDelMonteFitness. 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. All of the meal plans included are based on these 10 No Nonsense Rules. and increase the amount of fat you burn. can lead © Vince Delmonte www. 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. I trust these rules have established a foundation and explained the why.not simply weight gain and weight loss. Likewise.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.
2.VinceDelMonteFitness.com . Page 91 of 210 www. For example. 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. Add the right foods at the right times and you will give your body an enormous advantage over others. we have discussed what to eat. high fiber foods are excellent at all times of the day but will be a hindrance during the post workout period. I’ll use them here but add a fourth phase to refer to the rest of the day called The Recovery Phase.No Nonsense Body Shaping Introduction Chapter 7 to body composition changes. 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. It was under John Berardi that I was taught the little-known secrets of nutrient timing. 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. 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. by using the same principles. Add in the wrong foods at the wrong times and you will instantly sabotage your quest for a lean and ripped physique. and The Muscle Development Phase. Certain proteins such as whey are excellent during and immediately after a workout but not so beneficial at other times of the day. sugar should be avoided at almost all costs except prior to. “Nutrient Timing” by Drs. While you obviously do not have the goal of gaining 50 pounds of muscle.com 2006. Now we will talk about when to eat. At the time he was not very well known but is now considered one of the top exercise nutrition coaches in the world. 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.VinceDelMonteFitness. during and after your workout. These times are known as the Energy Phase. not to mention the health benefits that are associated with wise food selection and timing. Since I like these distinctions. John Ivy and Robert Portman. All rights reserved. In the book. I contribute a large percentage of my own success to the science of when to eat. The Anabolic Phase. 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. Likewise. When I was in my last year at the University of Western Ontario. the authors refer to three critical times of the day in which nutrient timing takes on a greater importance. I was a student of John Berardi. So far.
The Pro’s – Anabolic Effects · Increased blood flow · Increased Testosterone. 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.TO CHANge YOur BODY COMPOSITION. those amino acids and glucose units will help suppress cortisol concentrations and improve overall immune function.VinceDelMonteFitness.No Nonsense Body Shaping Introduction Chapter 7 The Energy Phase occurs during the workout when your energy demands are the highest in the day. 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 . intense training session. In addition. All rights reserved. Page 92 of 210 www. John Berardi recommends. Without a physiology lesson.com . eh? Determining how much is not as simple but I will recommend the same formula that Dr. This will prevent potential muscle breakdown and glycogen depletion. 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. and with a good degree of intensity. consider the anabolic and catabolic effects that occur during a high quality. Sounds pretty exciting for a little ol’ protein/carbohydrate drink. Not only this but you will have a steady flow of amino acids and glucose being shuttled via your blood directly to your muscles. then you must provide your body with fuel to run off of. Let’s assume that you will be using this secret weapon © Vince Delmonte www. I will teach you how to make your own homemade energy supplement shortly.VinceDelMonteFitness. During the energy Phase it is very important to drink a liquid protein/carbohydrate beverage 15 minutes prior to your workout.com 2006.. INgeSTINg A PrOTeIN/CArBOHYDrATe SuPPleMeNT DrINk 15 MINuTeS PrIOr TO exerCISe WIll ACTuAllY IMPrOve MuSCle BlOOD FlOW.
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. 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.8g of carbohydrate/kg of body weight and 0. specifically refers to muscle building) time of the day.4g of protein/kg of body weight diluted in about 1 L of water. you must drink another liquid protein/carbohydrate drink immediately after your workout. and guess which storage site on your body is responsible for the excess? To be more specific.com 2006. Start off by drinking 0. you might even feel sick at first. 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. (catabolic refers to ‘breakdown’ and for our purposes. Trust me on this.VinceDelMonteFitness. If the delivery truck comes when the shelves are still half-stocked then the excess inventory has to be put somewhere. Most of my clients are overwhelmed with the amount of sugar carbs that are consumed in such a short period of time. this is a lot of sugar.2 = # of kgs) and 25g of hydrolyzed protein powder. your muscle cells and liver have only a certain storage capacity. 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. Do not worry however. 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. Remember. To maximize the Anabolic Phase. All rights reserved. tight waist and a defined body that you can show off. your body’s primary function in life is to survive and supply sugar to your brain so that you can live. If the right nutritional choices are made then this can be the most anabolic (anabolic refers to ‘building’ and for our purposes. this is the one time of the day when they will not turn to body fat. For a 140 pound female that means 50g of dextrose ( # lbs / 2.VinceDelMonteFitness. specifically refers to muscle breakdown). Yes. Your body does not care about having a thin. liver and fat cells are three different storage rooms in a large warehouse. After a busy day these storage sites are cleared of all their inventory . 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. Pretend your muscles.and the best time for a delivery truck to come and re-stock the shelves is when all the rooms are empty. meaning that it is this time in the day that your muscle cells are primed for muscle building.com . while preventing any fat gain. Once they are topped off the excess inventory or calories go to the only other available storage site – your fat cells! © Vince Delmonte www.
All rights reserved. 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. muscle-building insulin surge so they are beneficial during and after the workout. but raising your insulin levels at other times of the day will instantly reward you a fine soft belly! Unfortunately. 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. 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. 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%). 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.VinceDelMonteFitness. This is the time when it is critical to supply your body with enough food to overload your metabolism for growth. 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. 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.No Nonsense Body Shaping Introduction Chapter 7 As you can see. © Vince Delmonte www. 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.VinceDelMonteFitness. This means that you could actually load up on specific carbohydrates and proteins that might normally be counterproductive to your goals. This strategy will successfully shift your body’s protein balance to positive and keep it away from the negative (breakdown) zone. Page 94 of 210 www.com 2006. replenish glycogen stores. and you will have to part ways with your good friends Testosterone and Growth Hormone for a little while. Basically the period of time for muscle growth is diminishing since insulin sensitivity is taking a vacation until your next workout. 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.com . 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. These liquid drinks provide a huge. suppress catabolism and also increase anabolism! The growth Phase occurs for up to six hours after training.
com . ADD ONlY THe WOrkOuT NuTrITION STrATegIeS THAT WIll Be OuTlINeD SHOrTlY. and yogurt etc. All rights reserved.VinceDelMonteFitness. vegetables. The Recovery Phase will encompass everything you eat during the rest of the day. Here IS WHAT YOur MeAl PlAN SHOulD lOOk lIke. Page 95 of 210 www. as well as low glycemic carbohydrates such as fruits. beans. These are the meals that are considered the Recovery Phase. Eating predominantly fats and proteins during these meals will help you keep a lower body fat percentage year round. Do not eliminate the carbs completely as shown on the meal plans. but simply reduce the amounts slightly. 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. 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. After we eliminate 8-9 hours for sleep and 7-8 hours for the Energy. oats. cottage cheese. and wild rice during the Growth Phase. Anabolic and Growth Phases there are 8-9 more hours in the day which will make up your last three meals.com 2006. How you eat during this period is highly individualized.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.. 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.VinceDelMonteFitness.
Creatine will be discussed more thoroughly in the next chapter. consequently. dextrose. which is also known as corn sugar and can be found in a bulk store or in specialty grocery stores. Best sources of protein are whey hydrolysates (also known as hydrolyzed whey protein). Whey hydrolysates have a much faster absorption rate than whey concentrates or isolates which can take 1-2 hours to reach maximum concentrations. or congested after taking a whey hydrolysate.8g/kg Protein 0.4g/kg Creatine 5g 0.No Nonsense Body Shaping Introduction Chapter 7 10.4g/kg 5g Best sources of carbohydrate should come from simple glucose and glucose polymers such as maltodextrin.VinceDelMonteFitness. How Do I Create My Workout Shakes? Pre Workout (15 minutes before workout) Post Workout (Immediately after) Carbohydrate 0. Page 96 of 210 www.8g/kg might require a very large water bottle because you will need more liquid to dilute the beverage. We need a protein that can be absorbed within minutes. 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: 1.8g/kg 0. then you can also use a sports drink such as Powerade. or fruit juices.VinceDelMonteFitness. I sometimes use real fruit for the extra vitamins and minerals. Fruit is also not the best source of post workout sugar because is replenishes your liver glycogen and not muscle glycogen.com 2006. If the energy is not supplied then. You will not feel bloated. Another benefit of whey hydrolysates is that they are not only fast but they are non-allergenic. © Vince Delmonte www. fruit or fruit juice. gatorade. 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. The volume of fruit required to get 0. and you will dump loads of cortisol into your body causing the perfect environment for muscle loss. Personally I use dextrose. you will be dehydrated (resulting in even more loss in strength). Muscle glycogen stores are depleted more during and after a workout than any other time of the day. gassy. your body will resort to your muscle protein for energy. Our goal is to replenish our glycogen levels immediately and to provide a steady stream of energy to our muscles during our workout. If you have trouble getting your hands on either of these products. You will have no energy to lift heavier weights to ‘out-do’ yourself. This means that they are compatible if you have mild protein intolerance or lactose intolerance.com . All rights reserved. just like the glucose.
yard by yard. Page 97 of 210 www. gradually conditioned my body to expect a quality meal every three hours or less. simultaneously minimizing or even preventing muscle breakdown. All rights reserved. I need to eat a lot of food. Listen up. you must also make gradual changes in your diet.No Nonsense Body Shaping Introduction Chapter 7 2. but I just can’t – I don’t have much of an appetite..VinceDelMonteFitness. 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. Demanding training sessions will eventually shift your protein balance from positive to negative. the hormone that shuttles carbohydrates into the muscles for storage.” Look at eating as another aspect of fitness that you have to train for. I. Flooding our body with rapidly digesting proteins immediately after a workout will initiate protein synthesis. myself.com 2006. © Vince Delmonte www. 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.. As we have just discussed. everything is dandy. so don’t go to extremes with your meals in one ‘workout. Providing the suggested carbohydrate intake during and after your workout will ensure that you stimulate high levels of the anabolic hormone insulin.insulin! And the taxi driver (insulin) only shows up when the right passengers are on board (simple sugars). Don’t jump to six meals a day if you are currently handling three meals a day. adding larger portions of protein and carbohydrates or adding an additional meal. Inch by inch life is cinch.’ Commit your body to adaptation but eating consistently. 3. The protein is almost useless without its taxi driver .com . If you consume only a protein drink after your workout then you are short-changing yourself. This is very important.VinceDelMonteFitness. After a few months. I have to eat 5-6 meals a day to normally function or else I feel like crap.“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. You wouldn’t double your bench press in one workout. 11. Some individuals think that just because you drink a ‘protein drink’ after a workout. Just because you put it into your mouth does not mean it is traveling to the right place in your body. your body will eventually adapt and require you to eat every few hours. just as you lift weights.
I used them while I competed in my fitness model shows and trying to transform my body. it won’t bloat you as bad as some types of carbohydrates will. They have this mistaken notion that eating fat will make them fat. Sample Protein Shakes ISlAND POWer gAINer SHAke 1 scoops of protein powder ½ mango. will cut out all the fat from their diet. 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. Unfortunately. Dietary fat will provide you with a slower releasing energy source so you feel comfortable between each and every meal you eat. the other part is absorbing what you’re actually eating.com . They assist in digesting and breaking down your food.No Nonsense Body Shaping Introduction Chapter 7 Just like clock-work.5 cup of ice Splenda.VinceDelMonteFitness. Furthermore. undrained 1 kiwi. Any Other Tricks? 12. A big part of adding muscle tissue is eating the right kinds of foods. Page 98 of 210 www.com 2006. 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. for taste © Vince Delmonte www. this couldn’t be further from the truth. even if their goal is to gain muscle as well. especially around that time of the month.VinceDelMonteFitness. peeled and cubed ½ cup of pineapple chunks in unsweetened juice. All rights reserved.
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.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.VinceDelMonteFitness. All rights reserved.VinceDelMonteFitness. Page 99 of 210 www.com .com 2006.
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 100 of 210 www. All rights reserved.VinceDelMonteFitness.com 2006.com .
com 2006. Page 101 of 210 www.VinceDelMonteFitness.VinceDelMonteFitness.com . All rights reserved.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.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.com 2006.
nuts.VinceDelMonteFitness.VinceDelMonteFitness.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. fruit. 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. All rights reserved. or graham crackers Protein --> should come from protein powder. honey etc © Vince Delmonte www. Page 103 of 210 www. milk or cottage cheese Fats --> should come from olive oil.com . egg whites. vanilla extract.
No Nonsense Body Shaping Introduction Chapter 7 13. lastly. 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). are your building blocks to changing your body the natural way.VinceDelMonteFitness. that by regulating your body fat levels. You will follow the appropriate Empowered Nutrition Meal Plans based on your calorie requirements just as shown. to gain about 1-2 pounds of dry muscle each month. which is owned by Patrick Mcguire (a good friend of mine). The better choices you make will definitely help improve your body’s muscularity. you will thereby help to appear leaner all the time. this is a signal your calories are just slightly too high so you should bring them back down a little. if I appear to be coming down hard on you then it is because I am.. I do not want you to fail before you even start. because this program is not about losing a couple pounds of fat and gaining one or two pounds of muscle in the next year. provided by empowered Nutrition Systems. 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. 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.com 2006. If you can effectively keep your body fat lower while building muscle (through dieting phases and muscle building phases). If you are gaining more than this. As you can see you are in complete control of how big you become. keep in mind too.if you mess up these plans once. All rights reserved.. Don’t get me wrong . All I can promise is that the closer you follow this plan the more you can expect in return. note that you should be aiming here. you’ll end up looking better year round.’ 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. Do more and gain more than I promise you will expect. The reality is that you will not transition perfectly to these new habits. As a final word on nutrition. if your goal is to increase your lean muscle mass and really reshape the way your body looks. Final Words On Nutrition.com . the whole program is not doomed to failure. Page 104 of 210 www. 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). Do less than your goal calories tell you and you will get less than what I promise you to expect. What About My Nutrition On Non-Training Days? This is very simple. The nutritional plans outlined.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.
move up to one of the higher plans (one step at a time).VinceDelMonteFitness. © Vince Delmonte www. Page 105 of 210 www. Significant changes are not achieved by using your current mind-set. until you start seeing the muscle coming on at a rate that’s comfortable for you. Likewise.com . By following the principles and strategies in this manual you are making a wise decision to see your ultimate goals achieved with consistent commitment. you are to use the 2000 calorie level.” A little wordy. but very powerful. All rights reserved. then either increase your cardio time slightly or cut back on the portions. When following these diet plans.No Nonsense Body Shaping Introduction Chapter 7 ting right now based on the person you are being and the things you are doing. if your goal is to gain lean muscle mass and this isn’t happening on 2000 calories. It’s crazy how many people expect a different result without doing anything differently.VinceDelMonteFitness. If you are not happy with what you are getting then you must become a different person by habit and action.com 2006. If you find that you are not losing weight. 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. If you are happy with what you are getting then keep doing what you are doing.
’ said FTC Chairman Timothy J. ‘As with cigarette smoking and alcohol abuse..’ . ‘With nearly 70 million Americans trying to lose weight or to prevent weight gain at any given time. these rampant.. 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.No Nonsense Body Shaping Introduction Chapter 8 Chapter 8: Making Sense of Supplementation ...VinceDelMonteFitness..ftc.’ . ‘This report demonstrates the extent of that problem.. © Vince Delmonte www. deceptive claims not only waste money but also place some consumers at risk. ‘At least 40 percent of the 300 ads reviewed in the two. effortless weight loss and unachievable goals. including the suggestion that pounds could be shed without cutting calories and increasing physical activity. and still others purported that their products produced long-term permanent weight loss. such as ‘can eat as much as you want and still lose weight’ . misleading and exaggerated claims that promise rapid. and Paula kurtzweil Walter: ‘Ads for billions of dollars of diet products and services sold each year often include false. Page 106 of 210 www.’ .’ .. according to a government report released yesterday..VinceDelMonteFitness. ‘Other ads made unproven claims about safety and effectiveness. Well. and the promise of a steady weight loss of eight to 10 pounds per week.com . ‘It appears that too many unscrupulous marketers are making false claims promising dramatic and effortless weight loss to sell their products.. 1. ‘We have known for some time now that there is a serious problem with weight-loss product advertising.’ . Walter gross.S..com 2006. Muris. ‘More than half of the ads either made false statements or statements that were very likely to be false.. All rights reserved. false or deceptive advertising of weight-loss products and services puts people at risk. The U. I hope I’m not going to shock anybody – but at least it is now official.’ . gov/bcp/conline/features/wgtloss. when there was little to support that claim.year study made at least one false representation.Choose Them Wisely. The Advertisements Only Tell Part of the Story.’ ..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.
Things like. that advertising is all about selling – sometimes at the cost of truth and morality. They make outrageous exaggerations beyond our wildest dreams and suggest almost magical results. they will provide a solution. All rights reserved.” or “Scientifically proven to gain muscle.information is everywhere. They are trained professionals and know exactly how to provide obscure details and words. Page 107 of 210 www. Remember. And of course if you dispute any of their claims.. Supplement companies’ priorities are quite simple – create a profitable product.. and want you to have faith in the best situation possible so that you will buy their product. and cling to your despair. product A can help you build mountains of muscle. Marketers are geniuses when it comes to getting us to buy. product A can shift your body into metabolic overdrive.com . Many people (including myself when I first entered the fitness world). allow us to fill in the blanks and read in between the lines. but before you laugh too hard. “Gain 5 Pounds in 8 days On This 3rd Generation Creatine. If you have a problem. Some magazines are created for the sole purpose of building a vehicle to sell their supplement line..com 2006. 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.’ . they will quickly show a ‘scientific’ study and some dude in a lab coat that ‘proves’ it works.. The reality is that advertisements only tell you a part of the story... 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. They pry on your emotions..” or “Put 2 inches on your arms in one month.VinceDelMonteFitness.VinceDelMonteFitness. It is now literally impossible to obtain an unbiased and objective viewpoint of the © Vince Delmonte www..No Nonsense Body Shaping Introduction Chapter 8 ‘Many of the products and programs most heavily advertised are at best unproven and at worst unsafe. This misleading. have no idea that these fitness magazines also own supplement companies. They never state that it will. Even if You Cheat or Refuse to Diet’ Obviously untrue.” and thousands of other claims made by supplement companies to push their products on you. The misinformation about supplements is fueled by the fitness magazines themselves and results in the root problem.. They will go to great lengths to get you to buy their product.. They suggest that Product A can help you achieve a desired result.. more accurately – untrustworthy . Here’s an actual example of an advert they reviewed. especially beginners. ‘Amazing Fat Fighting Diet Pill Produces an Extremely Fast Weight Loss.
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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.
DID YOu kNOW THAT YOu CAN CreATe YOur OWN AND eveN MOre POTeNT SuPPleMeNTS (AND SPeND leSS MONeY DOINg IT) OuT OF BASIC SuPPleMeNTS, INSTeAD OF PurCHASINg OverPrICeD ONeS?
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.
ANOTHer rule THAT gOeS AlONg WITH THe 3–MONTH rule IS THe “rePeAT rule.” eveN IF THe PrODuCT HAS NO INFlueNCe WHATSOever BuT THe TrAINee exPerIeNCeD SOMe gAINS, THeY WON’T WANT TO MeSS WITH A gOOD THINg AND WIll keeP BuYINg THe PrODuCT.
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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MOST PeOPle WIll BelIeve ANYTHINg THAT IS PrINTeD IN A ‘rePuTABle’ AND NATIONAllY CIrCulATeD MAgAzINe.
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.
SO I’M SCreAMINg THIS AS I TYPe – DON’T BelIeve everYTHINg YOu reAD!
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
If you are not gaining muscle mass. This is just not going to happen. Genetics and your effort will determine how much and how fast.VinceDelMonteFitness.com 2006. All rights reserved. You need to monitor your training. do not use of any supplements until you have come to understand the principles behind proper nutrition with real food. Do NOT rely on a supplement. but it is just that important that I wanted to go over it again with you. thinking it will do the work for you. I personally believe that if you focus your effort on high-quality whole food. This will be a powerful learning experience. Food is far more advantageous than supplements. multi vitamin and creatine) for the first month to prove to yourself that you can make tremendous body improvements with training. Remember that you do not need supplements to gain muscle and lose fat. we will consider the introduction of certain supplements as they can potentially make a 1-5 % difference in your overall results. the need for supplementation is minimal. for a supplement to be sold over the counter the FDA requires it to be from a ‘food’ source.but natural supplements have huge obstacles to overcome in replacing whole food. nutrition and sleep alone.com . 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.VinceDelMonteFitness. THEN. Now. However. mental attitude and recuperation strategy to figure out what needs optimizing. Page 112 of 210 www. 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. After all. I know we went over this briefly before.. not take the place of a good diet and training regime. On top of that.No Nonsense Body Shaping Introduction Chapter 8 not be necessary and you could consume 120-200 grams of protein each day without protein powder. and monitor the effect. 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.. Once you get all of these components in check then you will start to transform your body. supplements are not the answer. and taking them does not automatically mean muscle gain and fat loss.start introducing supplements gradually. In fact. There are many supplements on the market . nutrition. THeN.fueled by large marketing budgets to gullible people looking for an edge . © Vince Delmonte www. this is very unlikely for 90% of people. They do not work in your digestive system or function with proper life in your bloodstream therefore the effect is very low. Supplements are simply there to help.
these are the supplements that you should introduce after you gain your first 10-20 pounds of quality muscle weight with just food alone. chemicals in our food and physical and mental stress.Lester Packer. “Scientists’ understanding of the benefits of vitamins have rapidly advanced. Ph. However. These ‘free-radicals’ are responsible for damaging our human cells and can lead to degenerative diseases and aging. All rights reserved. and it now appears that people who get enough vitamins may be able to prevent such common chronic illnesses as cancer. sunlight. Page 113 of 210 www. these are the ones that are acceptable and recommended for the rest of your life as well: I.Time Magazine “Antioxidants can cut your risk of heart disease up to 70%.D.” . Antioxidants.Journal of American Medical Association “Powerful antioxidants like lutein and xeaxanthin (from tomatoes) may protect against coronary-artery disease. from heart disease to arthritis to cancer to cataracts.VinceDelMonteFitness. diabetes 40%. By controlling free radicals. free radicals are a major culprit in the aging process itself. macular degeneration and cancer.D.com 2006.” . pollution. if you wish to start with supplements right from the start of your program. Many leading authorities now urge all adults to take a daily supplement. © Vince Delmonte www.” . If you take me up on my test.” . as well as influence how fast and how well we age.VinceDelMonteFitness. fat loss and overall health. “Scientists now believe that free radicals are causal factors in nearly every known disease.No Nonsense Body Shaping Introduction Chapter 8 6. lung cancer 30% and breast cancer 20% studies show. heart disease and osteoporosis. In fact. 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. second-hand smoke.com . 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. All adults should take a multivitamin daily.” . cataracts. antioxidants can make a difference between life and death.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.Richard Cutler M. The following are acceptable supplements that are beneficial for aiding in muscle growth.
the daily ingestion of 1-3 cups of green tea will provide both antioxidant benefits as well as cancer-fighting and thermogenic effects. · 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. grape seed extract. Since you are reading this I know you are interested in more than prevention – you are interested in optimal function. 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. nutrition recommendations have been based on prevention of deficiency. All rights reserved. Polyunsaturated fats are also mainly derived from vegetable and fish oils.VinceDelMonteFitness. reduce inflammation in the body. Personally I found it hard to believe that there was actually good fat that would speed up your metabolism. and pine bark extract may all promote similar antioxidant effects with a host of other health benefits. and decrease your risk of heart disease. There are three main groups of fat. ginkgo biloba.VinceDelMonteFitness. Most monounsaturated fats are derived from plants and are most commonly associated with olive and canola oils – these are considered your vegetable oils. Assuming an adequate diet most nutritionists do not recommend that people take supplement antioxidants in the form of vitamins and herbs. stroke or cancer. These fats are usually derived from animal products. Saturated fat is considered the ‘bad’ fat and most commonly associated with animal products.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. Page 114 of 210 www. Traditionally.com . 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. TIPS: II. 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. · In addition. In addition. EFA’s can not be made in the body like saturated fat so they must be supplied © Vince Delmonte www.com 2006. I believe this advice is far too conservative and casual in the quest to build muscle.
as well as the more favorable ratio of 3’s to 6’s.VinceDelMonteFitness. sunflower oil. can potentially increase insulin sensitivity in muscle. and eggs) that we usually think of as being all saturated can also provide some polyunsaturates. flaxseed oil. decrease it in fat. Animals fed natural grasses will be high in Omega 3s. and some flax oil. Since our bodies don’t have the ability to make them. reduce body fat. decrease muscle damage and soreness. decrease this ratio to about 10% of total fat intake and attack the salmon and olives for the rest of your fats. peanut oil.com . mostly in the form of fish/salmon oils (DHA. Whole food is often prefer© Vince Delmonte www. walnut oil. I have yet to meet any person able to get 200 grams of protein per day from cooking food. and green leafy vegetables. The level of polyunsaturates and the ratio of 3’s to 6’s is entirely dependent on what the animals are fed. Trust me.) · During mass phases you should eat more saturated fats – up to 30% of your intake max. the amounts of Omega 3’s or 6’s found in the body are largely a function of what we eat. EPA) and some flax seeds. protein powders and meal replacement drinks tend to be more cost effective than whole food. Omega 6’s are mainly found in vegetable oil. Don’t get me wrong. canola oil. corn oil.No Nonsense Body Shaping Introduction Chapter 8 in our diet. All rights reserved. the fats from animal products (meat. and sesame oil. · replacing saturates with monounsaturates in the form of olive oils is a smart move. 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. Protein powders are still supplements in my book. TIPS: III. Page 115 of 210 www. This can favorably impact blood lipid profiles and cell integrity (by preventing free radical induced oxidation. Interestingly. dollar for dollar. dairy. Supplement means an addition to the diet. Animal feed high in corn will produce animals that have high Omega 6 fats.com 2006. · Since Westerner’s are already high in Omega 6. I emphasize this because the focus of any diet should be food. During diet phases. This increase in 3’s. In addition. and decrease disease or injury-induced inflammation. during all training phases. though. by using butter instead of oil when cooking. safflower oil. make a conscious attempt to eliminate the Omega 6 polyunsaturates from your diet while simultaneously increasing your Omega 3’s.VinceDelMonteFitness. · Finally. don’t reduce fat intake to such low levels that your energy levels are that of an 80-year-old bridge player. Omega 3’s are mainly found in fish oil. although protein supplements are not an absolute requirement for helping to add lean muscle tissue. Protein Powder So. your testes will become nothing more than little dangling ornaments with no real function but to get in your way during leg presses.
All rights reserved. high cysteine content. Page 116 of 210 www. and soy protein. BeCAuSe OF All THe CONFuSION. However getting all your protein from whole food is not always practical or convenient. While the soy groupies have gone to great lengths to label soy as a super food with magical effects. Since it is very quickly digested the best time to consume it is during the Energy and Anabolic Phases.VinceDelMonteFitness. egg protein. Instead. don’t use it during workouts or after workouts – you need a fast absorbing protein at these times. and interesting variety of peptides. rapid digestion. The bottom line is that supplements are often necessary to achieve a complete nutritional balance as well as the desired level of protein intake. SOY PrOTeIN is the most controversial of all protein types. slow digestion and interesting variety of peptides. there is also a good amount of research that suggests soy protein may be contraindicated in many situations. for optimal results. Since casein is slowly digested into your bloodstream. Casein is recognized for its excellent amino acid profile. 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. CASeIN PrOTeIN makes up 80% of total milk protein.No Nonsense Body Shaping Introduction Chapter 8 able to powders because it can offer a whole spectrum of nutrients that powders cannot. especially if you have to eat 6 or more times a day to get your required intake. I SuggeST AvOIDINg SOY PrOTeIN AlTOgeTHer AND STICkINg TO THe OTHer TYPeS lISTeD. Whey is recognized for its excellent amino acid profile. you should limit yourself to a minimum of three meals per day.com 2006. 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. fish. especially if you’re not a big fan of cooking. casein protein. Protein Blends are generally a combination of several types of protein blends such as whey protein concentrate. © Vince Delmonte www.com . use a casein protein for the Growth and Recovery Phases. whey protein isolate.VinceDelMonteFitness. I will stress to you. Most of your dietary protein should come from meat. and eggs. poultry. 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. Just do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program. Before deciding which protein powder is necessary.
Page 117 of 210 www. All rights reserved. Obviously with its high concentration. saccharin. Whey protein isolate contains more protein and less fat and lactose per serving.com 2006. whey protein isolate is more expensive than whey protein concentrate because it has a higher quality (more pure) and a higher BV (biological value). Using a blend will create an anabolic environment from the whey and an anti-catabolic environment from the casein. As stated. However. and are also called peptides). 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. (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. · Most protein powder contains an array of questionable ingredients such as aspartame. Its extra concentration may not justify its extra cost. since your body prefers peptides to whole proteins. Hydrolysates are produced through very low heat. it appears that an isolate protein would be the obvious choice instead of a concentrate. Whey protein isolate is the highest yield of protein currently available that comes from milk. Because of its chemical properties it is the easiest to absorb into your system.VinceDelMonteFitness. and just because it is purer. 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. this is an individual decision because the isolate is more expensive. Whey Protein versus Whey Isolate: For the Energy and Anabolic Phases. 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. does not guarantee that it will help build bigger muscles. fructose and artificial colors. 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. more so than any other form. low acid and mild enzymatic filtration processes.VinceDelMonteFitness. are powerful proteins that are more quickly absorbed. It’s interesting to note how © Vince Delmonte www. Most whey protein isolates contain 90-98% protein while whey concentrates contain 70-85% protein.No Nonsense Body Shaping Introduction Chapter 8 Whey hydrolysates (also known as hydrolyzed whey protein. 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. Comparing the two. 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.com TIPS: .
WHICH IS WHY IT IS MuCH eASIer TO juST CAll IT CreATINe. For the first five days of a creatine cycle. on average a 160-pound person would have about 120 grams of creatine stored in their body. 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. once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose. Page 118 of 210 www. All rights reserved. however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. Creatine Creatine is one supplement that many women have either not heard of or are failing to make use of. 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 is made up of three amino acids . Depending on the amount of muscle mass you have and your weight. and Methionine. even with a spoon.com . © Vince Delmonte www. use the following chart to determine an effective loading phase for your current starting lean muscle mass. I can live with this. 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. Make sure that the product is made from a reputable company that is genuinely interested in good health. Supplement manufacturers will continue to meet the demands of fitness them to create. The other way we get creatine is from our diet.No Nonsense Body Shaping Introduction Chapter 8 unhealthy most of these protein powders actually are. THe CHeMICAl NAMe FOr CreATINe IS MeTHYl guANIDINe-ACeTIC ACID. and simple sugars it is left almost tasteless and downright gross. 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. sucrose or brown rice syrup. glycine. THAT Sure IS A MOuTHFul .VinceDelMonteFitness. CreATINe IS A COMPOuND THAT CAN Be MADe IN Our BODIeS Or TAkeN AS A DIeTArY SuPPleMeNT. You do not require excess creatine for your body fat weight. Iv. that could offer them significant advantages. You see. Most protein powders mix quite easily.com 2006.VinceDelMonteFitness.Arginine. Also avoid products with refined carbohydrates such as fructose. Our liver has the ability to combine these three amino acids and make creatine.
excess creatine is eventually converted into the waste product creatinine and excreted from the body. Still with me? Here is where it gets interesting. You have other sources of energy such as carbohydrates and fat . It is amazing how little we actually know about what goes on in our body.5 to 5 grams of creatine . In case you were wondering . This process of ATP turning into ADP releases the energy that gives your muscles the ability to contract.such as lifting a weight or sprinting. “IS THe 120 grAMS OF CreATINe IN MY BODY eNOugH?” Maybe.com .but they take longer to convert into a usable energy source.or more specifically the creatine phosphate (CP). In fact. by taking a creatine supplement you can raise your levels from 3.no.VinceDelMonteFitness. It is believed that 95 . we do not have an endless supply of ATP. Understand that the theory of what creatine does .98% of the creatine in our body is stored in our muscles. heart. 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.5% is stored in various other parts of the body including the brain. the majority of research currently agrees with the positive role creatine plays in our body. Think of ATP as an energy-containing compound. creatine phosphate .because the ATP energy cycle can go on for a longer time. 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.No Nonsense Body Shaping Introduction Chapter 8 SO THe queSTION WOulD Be. Unfortunately. your muscle’s creatine supply is not limitless. If you take a creatine supplement. All rights reserved. The primary benefit of creatine use is in providing additional energy for your muscles. This immediate energy comes from ATP. The whole idea behind taking creatine as a supplement is that if you work out. I don’t want to go into great detail on creatine vs.VinceDelMonteFitness. When you are doing an intense quick burst activity . Here is where the creatine comes in . you will have more energy . So. The remaining 2 .is just that .com 2006. the ADP can not be used to create more energy for your muscles. your muscles must contract and need a quick source of energy. your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. and testes. you burn up a lot of creatine.all you © Vince Delmonte www. The average human has between 3.5 and 4 grams of creatine per kilogram of muscle. Unfortunately. In your body you have a compound called ATP (adenosine tri-phosphate). I will explain this with a quick and simple biology lesson.theory. Studies have shown that the human muscle can store up to 5 grams of creatine per kilogram. What is important to know about ATP is that the body can very quickly get energy from an ATP reaction.and thus enjoy more of the benefits of creatine. Page 119 of 210 www. At any rate.
Page 120 of 210 www. More ATP in your body.but still look to be valid. I did not make this word up myself -volumization! Actually.com 2006.the greater the muscle gain.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). it’s just a fancy name for the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. water retention.ATP. Of the above points .basically the creatine bonds with a hydrogen ion and that helps delay the build up of lactic acid. Creatine also increases volumization within your muscles. All rights reserved. It requires optimal hydration to work effectively. Keep water intake as high as possible for optimal benefits of creatine. and cell volumization in the muscles. How To use It: © Vince Delmonte www. and the other points are more debated . After you have loaded all the creatine that you can.VinceDelMonteFitness. More research needs to be done to see if this point is true.com . and post workout shakes as discussed earlier. The more protein synthesis . I find very few people get great results without the loading phase. simply use it year round with your pre. which increases the size of your muscles. Don’t get too excited . NeW reSeArCH HAS SHOWN THAT CreATINe CAN HelP BuFFer lACTIC ACID THAT BuIlDS-uP IN THe MuSCleS DurINg exerCISe. means more fuel for your muscles.the first benefit is the most powerful. A loading phase is a better guarantee that you will improve nitrogen retention. There is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur.it is not clear how great an effect this has. it is a complicated process . THIS leADS TO THAT NASTY BurNINg Feel YOu geT IN YOur MuSCleS. Scientifically. Point #1 is a much clearer benefit of creatine. 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). I recommend a loading phase to get the most out of creatine.VinceDelMonteFitness. Creatine has been shown to pull water into your muscle cells. That is creatine in a nutshell. CP is able to react with the ADP in your body and turn “useless” ADP back into the “super useful” energy source .
a blend of antioxidants. is substituted with chalk or cake mix that is much cheaper and profitable. and should. The reality is that probably 99% of us don’t get enough veggies in our diets. phytonutrients. and are thinking about going on a weight gain supplement powder. most of these weight gain powders don’t even have the protein amounts that are advertised. vI. AND MAke YOu eveN lAzIer. speed up metabolism.VinceDelMonteFitness. supplement. the doughnuts don’t have the protein but don’t kid yourself. and meets the consumers’ needs – more convenient calories. but it is worth the extra money if you are having a hard time getting in fruits and veggies. Page 121 of 210 www. POTeNTIAl.VinceDelMonteFitness. if you are following the 30 day Empowered Nutrition Plans than fiber supplementation is not necessary because you will easily exceed the optimal dosage. Sure. Can it replace adequate intake of fruits and vegetables? Absolutely not. Some nutrition experts suggest this product is so nutrient dense that you can practically live on it. All rights reserved.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 . and contributes to overall colon health. Fiber Fiber helps improve digestion. However.5g up to 150 pounds 3 x a day 150 – 200 pounds 5 x a day 200 – 250 pounds 7 x a day v.com 2006. 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. vitamins and minerals.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 . can help in this regard. this is a huge problem. 7. Greens+. But this is one area in which you can. tastes OK. A serving of Greens+ can be put in every protein shake you drink. enzymes. PuT A lOT OF STreSS ON YOur DIgeSTIve SYSTeM.com . I would not go this far. The protein. THeSe PrODuCTS SHOulD Be AvOIDeD BeCAuSe THeY Are lOADeD WITH lOW quAlITY INgreDIeNTS. which will provide about the same nutrient intake. This product is not cheap. consider that you are better off wolfing down a box of Krispy Kreme doughnuts. Unfortunately. © Vince Delmonte www. 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. 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. greens + greens+ is a product that deserves special mention.
AND YOu NOW HAve A HOMeMADe . The primary function of NO is to relax the smooth muscle of your blood vessels. Myostatin is a protein that negatively regulates muscle growth.’ Most MRP’s have better ingredients than weight gain powders but not by much. rather they carry the amino acid precursors for NO.save your money and don’t get scammed. Page 122 of 210 www. Meal replacement Powders IF YOu WANT TO SAve MONeY THeN BuY A HIgH quAlITY PrOTeIN POWDer. Basically you are consuming a modern day weight gain powder. increase blood flow to working muscles and organs. which results in a better ‘pump’ that advertisements say is anabolic. Don’t forget. Interestingly.MeAl rePlACeMeNT. Nitric Oxide (NO) is a free radical gas produced in the body by the amino acid arginine. 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. OlIve OIl Or NATurAl PeANuT BuTTer (gOOD FAT) AS Well AS A CuP OF YOgurT Or A CuP OF FruIT (FOr YOur CArBS).com Nitric Oxide Boosters . NO products do not actually contain any nitric oxide. All rights reserved.VinceDelMonteFitness. Whether these amino acids actually increase NO is an entirely different discussion altogether.com 2006. This is the sick mentality of the supplement industry. Myostatin Inhibitors Say no to NO. MIx IT WITH A TABleSPOON OF FlAx OIl. All they have going for them is their advertising. This is another product that uses the dirty low-costsell-high-promise-everything-deliver-nothing technique.’ The myostatin ‘inhibitors’ are all about marketing and have nothing to do with results . 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.VinceDelMonteFitness. AND SOMe ICe CuBeS. At first glance.AND HeAlTHY . this allows NO to lower blood pressure. and have gained popularity simply from the marketing hype promoting these ‘engineered foods.No Nonsense Body Shaping Introduction Chapter 8 MRP’s are another result of nutrition industry commercialization. Basically it is released at a certain point to prevent you from getting ‘too big. When no one actually experiences real world results they take it off the shelf and create a new product. these products are marketed by companies who want to make as much money as possible.
However.VinceDelMonteFitness. 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.com 2006. 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. magazine articles and its own section in the supplement store. I know how badly you want to build the perfect body . Since I used to be a skinny guy myself. like I mentioned earlier. Glutamine. supplements my© Vince Delmonte www. and fish oils are ‘no brainer’ supplements.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. not all. 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). chat rooms. You will gain the same insulin boosting effects as the more expensive mixes.” I am not here to convince you to never buy another tub of glutamine again. you did not make the team . All rights reserved. the majority of fitness and muscle magazines still have this supplement on their “Top 5 Lists. Sorry.No Nonsense Body Shaping Introduction Chapter 8 its glory. multi vitamins.VinceDelMonteFitness. 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. but if stay with me. protein powder is a ‘no brainer’ supplement. you should aim to use dextrose before anything else when making your own easy at-home concoction. I don’t need to remind you that the supplement industry is a billion-dollar industry. for 1/10th of the cost? However. Carbohydrate energy Drinks Again. Dextrose will enter your blood stream and go immediately to your muscle glycogen as where fructose goes to your liver glycogen. I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.com . 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. glutamine But I Thought glutamine Was A “No Brainer” Supplement? Creatine is a ‘no brainer’ supplement.despite the fact it gets its own message boards. all you are pumping up is the supplement companies’ wallets. Page 123 of 210 www.
Hence....” “.” “. Glutamine has no muscle-building effects whatsoever. Glutamine makes up 2/3’s of the amino acids in our body. All rights reserved.” © Vince Delmonte www.glutamine is not worthless. To reveal the glutamine research that NOBODY wants you to read.” “Taking large amounts of glutamine before a workout contributes to huge pumps. Page 124 of 210 www..No Nonsense Body Shaping Introduction Chapter 8 self....nobody makes money disproving the credibility of a hot selling supplement! So here is where I will make my stand.. I feel an obligation to tell you the other side of the story. do my best to make this fun and interesting. I will pass along the information and let you decide for yourself. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself..you need glutamine to repair your muscles. Now before we get too deep.. and.com 2006.” “Glutamine assists in situations of trauma which contributes to faster recovery. This does not mean you do not need it .VinceDelMonteFitness..glutamine helps with weight training and prevents muscle soreness. our amino acid pool is depleted which can prevent muscle growth since glutamine makes up the greatest percentage of amino acids. remember that I am not a PH. which could make a strong case for it being the most important.” “Glutamine is the most important supplement for bodybuilders.” “It boosts immune function which helps you recover from colds much quicker. glutamine 101 Here is a quick introduction if you have never heard of glutamine.” “.only that external consumption is not mandatory.D student or a research geek.VinceDelMonteFitness. The most interesting fact about glutamine is that during times of stress (which is not clearly defined).supplemental glutamine can help prevent your body from losing muscle.com .. 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: “. the theory for supplementing with glutamine if you weight train. But this is obvious ...... in the process. I train with bodybuilders every day and they recommend it.
. Appetite For Construction. 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. studies that tested athletes who consumed an amino acid drink postworkout showed an increase in protein synthesis by 48%. • It is still a question whether or not glutamine improves glycogen stores post-weight training. • In conclusion.com . Dr. • Many claim that glutamine helps increase your ‘pump’ by improving cell volumization. AIDS and extensive surgery are good reasons to warrant its.plasma glutamine is not the link.93(3):813-22. However. they have no impact on immunity. body composition or muscle breakdown on healthy adults. Recently I received an article from a fellow colleague.VinceDelMonteFitness. Contrary to popular belief.VinceDelMonteFitness. when glutamine © Vince Delmonte www.Hiscock N. did some preliminary testing and discovered nothing to support this. More significantly.D. Glutamine supplementation has no response on total body water.. All rights reserved. John M Berardi. decreased chance of overtraining and the other claims above. . a number of studies disclosed information that glutamine supplementation does not alter exerciseinduced suppression of the immune system. • A 2001 study by Candow et al determined that 0. JohnBerardi. then further supplementation with glutamine is unnecessary.com 2002 Nov 8. Pedersen BK. David Barr MSc. intracellular fluid levels. Page 125 of 210 www. J Appl Physiol 2002 Sep. use but you simply don’t cause enough muscular damage during your workouts to justify its use.com 2006. Ph. whether your glutamine levels drop or not after training..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.never mind for any weight trainer in general.Dr. current research today gives no evident benefits for the skinny guy who wants to build muscle . 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). • The majority of the research on endurance athletes has revealed minimal contribution in regards to enhancement of the immune system. John Berardi. Ph. Clinical stress such as severe burns.9g of supplemental glutamine/kg/ day during weight training resulted in no considerable effect on muscle performance. 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).D. or extra-cellular fluid levels. Exercise-induced immunodepression.
• During incidences of extreme weather conditions and/or multi day training. That blows the muscle-building theory out the window! So Is glutamine A Worthless Supplement? Well. In the end. All rights reserved.No Nonsense Body Shaping Introduction Chapter 8 was added to the drink. and put it towards food if you are motivated to gain muscle weight. severe colds or flu’s. alcoholism. Basically. 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. if you stopped reading right now. is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies. you must decide for yourself what you wish to believe.VinceDelMonteFitness. Triathletes and endurance athletes come to mind. the take home message. the supplement industry is a billion-dollar industry and nobody makes money by disproving the effectiveness of supplements. However. “Glutamine has no muscle building effects whatsoever. there are situations where extreme stress can be counteract with glutamine supplementation.” After reviewing this article. © Vince Delmonte www. you will notice that is not as black and white as that.VinceDelMonteFitness. therefore increased catabolism. protein breakdown is much more likely. no additional benefits occurred. Remember. In Conclusion At the start I stated that. Save your money.com . chemotherapy. • “ Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. you are free to believe what you wish. irritable bowel syndrome are a few examples. HIV/AIDS. 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 is not a worthwhile supplement for you. but remember that the current research today does not support the spectacular muscle-building effects supplement companies claim. Severe burns. severe allergies. In the end.com 2006. When glutamine Is Worth using David Barr fingers a few situations when glutamine supplement will prove useful for the bodybuilder. any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation. Page 126 of 210 www. 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.
use common sense. I’m simply seeking a little bit of an edge and these supplements might help me kick down a door that’s being stubborn.com 2006. and test boosters because they might in fact make a 5-10 % difference in my overall results.VinceDelMonteFitness. Page 127 of 210 www. supplement companies don’t make money by bashing or discrediting a new product on the shelf. and you won’t be scammed or disappointed. When my training hits a 90 % threshold – meaning I have honestly implemented all the other training principles I have shared. keep everything in perspective. glutamine. NO2. If money is not an option for you. realize that I am not expecting miracles. © Vince Delmonte www. remember. Be wise. testosterone boosters and any other ‘new’ and ‘cutting edge’ product is being hyped up as you read this might have their place. I might consider using some glutamine. I won’t lie to you. A small. small place. All rights reserved.THeN. but ONlY because everything else is in place.No Nonsense Body Shaping Introduction Chapter 8 Conclusion I will say this: Supplements like NO2 products. and have approached a minor halt in progress . then knock yourself out and put as much into supplements as you wish.com .VinceDelMonteFitness.
we need to fix and.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.” or “I can’t doing anything that involves bending because it hurts my low back.VinceDelMonteFitness. or joint pain I constantly meet with trainees . better yet. Then.com 2006. “My shoulder is killing me.who tell me. TOP 10 CAUSES OF INJURIES AND HOW TO AVOID THEM: If you have never warmed up and have never been injured. Warming up is highly subjective and based on a few considerations but regardless.” or “I have been on pain killers to help with my elbow pain. Page 128 of 210 www. All rights reserved.VinceDelMonteFitness. Whether it is tendon.com 1. 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.” or “This knee has been aching for months. or perhaps the topic is not ‘sexy’ enough for a front page spread. The best way to warm up depends on your age.” Interestingly enough. . That being said. consider yourself lucky and a hopeful candidate for the lottery. A warm up is a great insurance policy against a strain or injury. 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. Failing to Warm-up. elliptical or seated bike.in the midst of a training program . you will have to make your own decision whether you feel ready for heavy lifting or not. your history of injury. before © Vince Delmonte www. Always begin with 10-20 minutes of light aerobic work on a treadmill. here is what I promote. In the end. One of the most common problems faced by strength training athletes is injury. or perhaps it is not ‘revolutionary’ enough. what you’re wearing and your surrounding temperature. 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 . your level of conditioning. ligament. this discussion rarely catches the attention of popular fitness and bodybuilding magazines. I recommend that everyone spend a few minutes warming up before a strength-training workout. prevent injury potential altogether. Nothing anaerobic or of high intensity that dips into your energy reserves required for the heavy lifting.
I know this is what every fitness magazine preaches to the masses. ligaments. It’s not just your muscles that require recovery.No Nonsense Body Shaping Introduction Chapter 9 each weight lifting exercise. and nervous system (just to name a few). hormonal. Tension may make muscles and tendons more taut. It all means the same to the other systems in your body that require FULL recovery too. It’s all the same to your tendons. everY DAY IS AN IMMuNe SYSTeM DAY.com 2006. everY DAY IS A HOrMONe DAY. If you are nursing an old injury. don’t underestimate the value of ‘psyching’ yourself up prior to a weight training session. increasing the risk that they will be harmed during workouts. and just because you feel ‘ready to go. and compulsive have a higher risk of injury than their relaxed peers. However. but your organs. 2. Have you ever heard a friend say. Splitting a routine has its benefits. Studies have shown that athletes who are aggressive. Psychological Factors. everY DAY IS A CeNTrAl NervOuS SYSTeM DAY. perform 15-20 repetitions with 1/3 of your lifting weight.the second set being 10% heavier for 10-15 repetitions. Training Too Often. do two warm-up sets . These vital systems can be overworked too. today is leg day and tomorrow is arm day.com 3. Your hormonal and central nervous system could care less that yesterday was an upper body day and today is a lower body day. tense.VinceDelMonteFitness. Yes. or maybe you’ve said the following yourself. Productive strength training comes from progressively overloading © Vince Delmonte www.VinceDelMonteFitness. and joints. I assume you want steady and consistent gains so do not underestimate the other systems in your body. but its benefits are counteracted when you train too often. . You must FULLY recover before you try to stimulate more growth from any muscle in your body. Page 129 of 210 www.’ does not mean these other systems have fully recovered.I’m sure it will do the same for you. I know this is how every single person and their dog trains. Depending on your level of flexibility I would recommend full range of movement. All rights reserved. Your structural system does not care that you worked chest yesterday and are giving it a break by training back today.” Yes. “Yesterday was chest day. joints. Using this technique has helped me stay injury free in the gym . reMeMBer THIS: everY DAY IS A jOINT DAY.
It is absolutely essential that you understand the manner in which you perform each strength training exercise you do. 5. © Vince Delmonte www.com . then you’ll probably be fine on your own. Don’t be that guy! 4. Once you know how. and they have to start spending hundreds of dollars on therapy. Improper Form 6.VinceDelMonteFitness. Page 130 of 210 www. shoulder. sacrifice on. If you don’t . Common doctor recommendations of anti-inflammatory drugs. All rights reserved. Your goal is to stimulate your muscles . Worse yet. Oftentimes choosing a weight that is outside our limits will transfer the stress to your tendons.not your joints. They Don’t Take in Adequate Nutrients. and knee are killing. Inappropriate Weights (Lifting Outside of Limits). Remember. Yard by yard life. your muscles can not read the amount of weight on the plates. Similar to other life goals. is hard! A cute saying that can be applied to the concept of progression. If you bump up the weight on any given session and notice that your form starts to change. and bursitis. Potentially one of the greatest reasons for injuries to occur is due to improper form being used during the lifts. under any circumstance. 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.No Nonsense Body Shaping Introduction Chapter 9 your muscles. and ‘stay off it’ advice are useless and could be avoided if the proper measures were taken years ago. Form is one thing you do not. The sad news is that most treatments offered by traditional medicine simply treat the symptoms and make the problem worse in the long run.com 2006. there are still times when you could choose a weight that will compromise your form and risk injury. Inch by inch. Even though our goals are to increase the amount of muscle tissues and strength. improvement requires a sense of focus and purpose prior to each workout. joint replacement. can be reduced with natural compounds that can save you from aching joints and years of pain. Not only will your form be incorrect but you will lose the isolation on the muscle.VinceDelMonteFitness. muscular overload must be attained with heavy lifts but the progress must be consistent and gradual. Most trainees have no idea until a few days later when they can’t figure out why the heck their lower back. Yes. ligaments. such as arthritis. You must reach a greater muscular capacity to create any potential for muscle growth. Most joint problems. This means today’s workout must be better than your last workout. tendinitis. and joints.GET HELP! Book a session with a trainer just to show you how to perform the exercises. life is a cinch. immediately bring back down that weight. injections.
Do not use weight training as a method to improve your flexibility . Glucosamine is considered by many as one of the best natural products for the treatment and prevention of cartilage degeneration. and then you’re out the door.No Nonsense Body Shaping Introduction Chapter 9 Supplement with flax oil at least three times a day to help reduce inflammation in the joints. which will also help reduce pain from heavy lifting. Stretching is not popular. big muscles require strong. If you are training with full range movements and have 7. provided that the desired range of motion is achieved and sustained to minimize injury and maximize performance. It is acceptable. 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. and other components of joints. maybe a quad stretch if your lucky. and not stretching effectively. greater joint angles. . only train within your current range. and accelerate recovery? © Vince Delmonte www. maintain healthy specific joint relationships. All rights reserved. For example. synovial fluid.by doing . But.com 8. 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. It is an essential part of cartilage. a side to side bend. nor has it ever been. slower. Before you read any more literature on the academic stretch debate I encourage you to decide on this one for yourself. 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. and have a higher incidence of injuries.VinceDelMonteFitness. Page 131 of 210 www. Unless you regularly go to a yoga class. and healthy tissue – so why would you neglect a component of your fitness that can skyrocket your strength through the roof. Choose the Appropriate Range-of-Motion Based on Your Flexibility. Also. 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. I really don’t care what kind of stretching a person uses. limiting flexibility issues in certain joints. You can create your own laboratory and test out my recommendations yourself.VinceDelMonteFitness. lengthened.com 2006. The ‘believers’ however. First get down the basic movement. then add more weight. so long as you work on adding the weight very slowly so that you are fully confident you are able to handle it. to lift with a full range of motion while using heavy weights. chances are your stretching routine consists of a quick dip towards your toes. Chondroitin sulphate is related to glucosamine and acts like flax oil helping to reduce inflammation around the joints. however. Studies show that shortened muscles perform weaker. Not Stretching At Least Half the Amount of Time That You Lift.save that for yoga class.the role of flexibility training. have learned the side effects of not stretching.
• Flexibility training involves progressive overload just like your cardio and strength training. For the lazy. • Monitor your progress in flexibility. speed and power training more often lead to injury. you MUST stretch for at least 1 hour total. ligament or muscle tissue. Ghaah! I can hear the groans now. A 1:1 ratio is the optimal amount of time. If you have a nutrition. Compare the difference. There is a positive correlation between more frequent stretching sessions. They make a lame attempt and say. The consequence is greater for those with lower levels of flexibility. based on my personal study and experience. how much did your range improve and note what you did prior. sore.VinceDelMonteFitness. longer stretching sessions and holding the stretch longer – and improving the length of a tendon. but for now let’s just develop the habit).5:1. If you are not attempting to improve your flexibility from session to session then your tissue will continue to maintain the same length. It does not matter which order you stretch them in (it actually does. ask yourself what kind of progress you have made. you should spend just as much time stretching as in all other training. you should spend 2 hours stretching.com 2006.VinceDelMonteFitness. Most coaches. • Don’t take advice from people who can’t touch their toes. One of the main reasons I believe people ‘give up’ on stretching is that they do not experience the benefits. • Flexibility training is the only component in exercise where more may be better. Page 132 of 210 www. This means if you spend 2 hours lifting weights in the week. strength.No Nonsense Body Shaping Introduction Chapter 9 • Flexibility training should be treated just like every other component of your fitness program. This means that if you train 2 hours a week with weights. Strength training. why not? If you have. and who has never personally experienced the benefits of flexibility training? • Start off by stretching your tight muscles. And if you spend an additional 2 hours doing cardio – you’d better find time to do at least 2 hours of stretching. 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. “I’ve never been able to touch my toes. Start by stretching the tight side first. I can FLEXIBILITY TIPS AND GUIDELINES: © Vince Delmonte www.’ You would not take money advice from someone who is broke. Spend at least one minute per side and focus on building up to 5-10 minutes per stretch in each session. From session to session. Have you improved? If not. endurance.” The lack of progress is because of the absence of progressive overload. tight. so why take stretching advice from someone who is always injured. for injury prevention and performance enhancement. and athletes have little exposure to true flexibility training and have little knowledge of the ‘real-world benefits. I recommend a bare minimum of 0.com . • As a general guideline. If you increase the range bit by bit. All rights reserved. experts. unlike stretching.
it is the smallest muscle in your body that appears to have no significance until you are sidelined and down for the count.VinceDelMonteFitness. Screening for muscle imbalances and postural alignment is the current cutting edge of injury prevention. I can hear the cries right now. massage therapist and/or Active Release (ART) therapist for regular clean ups and maintenance. If you are serious about making consistent strength gains your body will thank you immensely. 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. Don’t look at these professionals as a ‘crutch’ or someone you need to ‘rely’ on. myself.com 2006.com . No matter how small the muscle weakness. Page 133 of 210 www. “Stretching before you workout makes you weaker!” Does it? I. 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. For example.No Nonsense Body Shaping Introduction Chapter 9 promise you that almost any ache or pain in your body will disappear. Please note that I am referring to stretching over reactive muscles. Most people acknowledge this principle but most fail to execute it appropriately. It is not necessary to stretch muscles or around joints that currently have optimal ranges of motion. you will feel absolutely incredible. All rights reserved. 10. Muscle and Structural Imbalances abnormalities and correction before injury has occurred should be part of any injury prevention strategy. 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 . 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. Most often. this will be the missing link that crashes the house if you do not address it. and your strength will go through the roof! • Stretch before you workout. Assessment of muscle strength and alignment by a professional therapist should occur prior to your training. 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.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. Muscle Weakness © Vince Delmonte www. and the majority of my clients have set personal bests after 30 + minute stretch sessions prior to lifting. This guideline applies to your tighter muscles that can limit range of motion. Detection of these 9.VinceDelMonteFitness.
com . © Vince Delmonte www.VinceDelMonteFitness. Simply flip your entire current program upside down. Flip everything upside down. Page 134 of 210 www. 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.No Nonsense Body Shaping Introduction Chapter 9 If you did not follow the No-Nonsense Program. All rights reserved. If you were doing chest first – do it last.VinceDelMonteFitness. If you were doing calves on Friday – put them on Monday. I could guarantee that you would experience some new results. and they will reap the most benefit. You are in for a surprise in your next workout – be prepared to find new muscles.com 2006. but simply took this one tip away.
VinceDelMonteFitness. are the same women you will see in the gym 10 years down the road. to protect themselves from being traumatized ever again. so long as you are willing to take initiative and get over your old ‘mindset’. To build more SIZE. Those women who are too ‘scared’ to lift heavy weights.com 2006. you must INCREASE your MUSCLE THRESHOLD each and every workout. Just trust me on this one. Since this testosterone production is not something you can really control. 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. Increase Muscle Threshold above last Workout 2. workload. GET STRONGER. change is possible. Train With Heavy Weights for High reps 4. Activate as Many Muscle Fibers as Possible 3. I want you to realize that much of what I’m going to discuss in this chapter. This is the number one goal of every single workout . All rights reserved. There is not a whole heck of a lot of differences in the two physiologies of the genders. Overcome this fear if you want to be successful. performing their exact same cardio routine. DO NOT be scared to train in the same fashion as males. you will think will be more what a male should be training like. © Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 Chapter 10: No Nonsense Maximum Body Shaping Programs Before we start out. for the most part. with the exception that males produce more testosterone .com . Want to know a huge secret though? Males and females should be training in pretty much the SAME way. This type of training is going to get you MAXIMUM results. I repeat. as a survival mechanism. Measure Your Intensity Muscle Threshold Muscle Threshold (output. do NOT.your muscles are designed to tolerate trauma and adapt. Page 135 of 210 www. with the exact same body. We discussed that you must give your muscles a reason to grow. Train to Failure 5.hence why they grow muscle faster and are typically stronger.the cornerstone of every single training session. and this is that reason .VinceDelMonteFitness. It is your job to inflict more trauma than they have ever experienced before. Foundational Principles to execute during each Workout: 1. or to become MORE MUSCULAR. Believe me.
You have reached the limit of the muscle. Your goal is to leave no single muscle fiber UNTRAINED or UNWORKED.com 2006. More on this concept shortly. Train to Failure Muscular failure is the point that you reach in a set where you can no longer move the weight. You must have a tool that will allow you to measure if you are. if fact. And surpassing your muscles’ previous threshold will lead to bigger muscles. you are leaving a lot of precious muscle fiber untapped and unworked. The longer you have trained the more critical it is to have a tool that you can use to objectively measure your progress. The greater the workload placed on the muscle.which is why we are training in the first place. Which will stimulate more muscle fiber and have a greater chance of surpassing your muscle threshold? Training with heavy weights for 2-3 reps.this is the cornerstone for muscle growth. If you stop 2 or 3 reps short of failure then. 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. Your next goal is to ensure that you have utilized every single muscle fiber within that particular area of the trained muscle. 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 . This means you must perform more work in the same or less time than before.VinceDelMonteFitness. doing heavy weights for high reps will make your muscles do more work than doing heavy weight with low reps. All rights reserved. increasing the workload on each particular exercise. Measure Your Intensity Now it is time to see IF our sweat and tears will result in an anabolic environment muscle growth. Page 136 of 210 www. 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. If you train a few reps short of momentary failure or if you train a few pounds too light. or training with the same amount of weight for 8-9 reps? That’s right.VinceDelMonteFitness. so listen up. that is.com . no matter how hard you try.No Nonsense Body Shaping Introduction Chapter 10 Activate as Many Muscle Fibers as Possible Each rule builds on the last one. © Vince Delmonte www. then you will not activate all the potential muscle fibers that could lead to growth. meaning you are leaving a good portion of the muscle untrained. 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 .
range of motion. This way you are prepared to do battle each workout and can visualize the extra rep or extra poundage you will be lifting. How to Measure Your results Let’s review the basics to accurately increase our muscular threshold: 1. 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.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. increased.VinceDelMonteFitness. etc) we will leave this variable out of the equation because it will be a constant in each training phase .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 reps and sets are the same. and you have just set up the potential for NEW muscle growth. assuming weight and reps are the same. . You must have GOALS for each workout. All rights reserved. sets and reps in 40 minutes instead of 45 minutes. Increasing the number of sets.VinceDelMonteFitness. Increasing the number of reps. in fact. Number of Sets 2.com © Vince Delmonte www.com 2006. 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. which means you recovered from your last workout. Page 137 of 210 www. If you did. Performing the same weight. This is FANTASTIC! Hold you head up high because this is a critical requirement of new muscle growth. and this is where people screw up the most. assuming sets and weight is the same. Ways to Set New Muscle Thresholds Your muscle capacity can be increased by the following: • • • • Increasing the training weight. Number of repetitions 3. 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
ONe OF THe MOST COMMON PITFAllS OF NOT MAkINg CONSISTeNT gAINS IS rePeATINg THe SAMe STreSS lOADS.
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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
TrAININg TO FAIlure IS NOT A vAlID WAY TO MeASure INTeNSITY BeCAuSe YOu CAN NOT MeASure IT ACCurATelY; IT IS AN INTANgIBle CONCePT. HOW CAN YOu gAge IF TrAININg TO FAIlure IS reAllY MAkINg YOu PrOgreSS?
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.’
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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
20 sec 40 sec 60 sec ______________________________________________________
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!
OvervIeW OF THe PrOgrAMS PrINCIPleS AND TeCHNIqueS
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.
#1 – MAXIMUM TENSION FOR 40-70 SECONDS MAXIMAL METABOLIC GAINS
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.
#2 – MAXIMUM TENSION FOR 20-40 SECONDS MAXIMAL NEURAL GAINS
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.
#3 – RECHARGE PHASE
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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.
#4 - PLANNED RECOVERY WEEKS.
THe FOCuS ON IMPleMeNTATION OF A SOuND reCOverY PlAN IS OFTeN THe DIFFereNCe BeTWeeN WINNINg AND lOSINg.
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
If you are a few pounds off or ahead of schedule. In 4 weeks you should be squatting closer to 144 pounds – an extra 24 pounds.com 2006.VinceDelMonteFitness. But in 10 weeks you will be curling 15 pounds and in 4 months you will be curling 18 pounds! Again. So let’s say you are bicep curling 10 pounds right now. © Vince Delmonte www. Increasing a minimum of 5% strength every week is your guide on compound lifts. I believe this phase makes the program far more powerful because it brings you – the trainee – into the training process. don’t sweat it. AND eNSurINg THAT BOTH SIDeS OF YOur lIMBS Are PerFOrMINg equAllY.VinceDelMonteFitness. muscle imbalances. this is a generalization and biceps is a smaller muscle group.UPSIDE DOWN TRAINING This is the phase of the program that will be CUSTOMIZED completely to you.com . In 4 weeks you should be at least a pounds up .No Nonsense Body Shaping Introduction Chapter 10 Your second goal is to make consistent strength gains from week to week. Preparatory Training Phase. This is also an excellent opportunity to troubleshoot any potential injuries. the tires are balanced.I know this is not a lot of weight. Slow and steady wins the race! RECOVERY RULE B YOu HAve TWO FOrMS OF reCOverY AFTer eACH TrAININg PHASe – ½ WeekS Or Full WeekS. So let’s say you squat 120 pounds right now. 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 individual muscle weaknesses. Page 143 of 210 www. This means absolutely no exercise whatsoever for these periods of times. Here are my guidelines: TAke A ½ Week OFF everY 6 WeekS TAke A Full Week OFF everY 12 WeekS #5 . 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. Some refer to this phase as the Corrective Training Phase. Many programs neglect the importance of individual differences such as posture. Increasing a minimum of 5% strength every 2 weeks is your guide on isolation lifts. Think long-term gains. THe MAIN gOAl OF THIS PHASe IS TO DeDICATe AT leAST FOur WeekS TO MINIMIzINg YOur PerSONAl MuSCle WeAkNeSSeS. All rights reserved.
9. 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. 3.No Nonsense Body Shaping Introduction Chapter 10 there were no malfunctioning parts. Therefore consider this first phase of your training like an automobile tune-up. 6. 8. 6. 2. YeAr rOuND FlexIBIlITY TrAININg PrOgrAM Below is the Stretching Program to be followed during the entire year: lower Body Stretching: 1. Page 144 of 210 www. Skipping this stage is like building a 10-story building and then realizing there is a problem with the foundation. 7. All rights reserved. 7. 3.com . 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. 2. all of your weaknesses will become exposed.VinceDelMonteFitness. 5. 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.VinceDelMonteFitness. Let’s begin with lengthening shortened muscles with a flexibility training program.com 2006. the tank was full of gas and any old parts were replaced with new parts etc. 4. 5. or you will pay for them later. Either you address them now. When we start lifting some really heavy weights in a few short weeks. 4.
Most can not do this while keeping their back flat. Severe OuTWArD FOOT PlACeMeNT: Same as above but probably also tight adductors (inner thigh muscles) and weak abductors (outer thigh muscles). and arms in line with their spine. quads. or structural problem. to the floor holding a broomstick over your head with a flat back. ITB. All rights reserved. calves. ANTerIOr PelvIC TIlT: If your pelvis is tilted forward then expect to do more stretching on your quads and hip flexors. Page 145 of 210 www. 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. then seek out a qualified therapist to eliminate any potential injury. flexibility and muscular assessment methods are beyond the scope of this book.VinceDelMonteFitness. and hip flexors. and I will make the best recommendation as to which steps to take. feet a little wider than shoulder width. Not all perceived flexibility and muscular issues are actually a result of poor range of motion or lack of strength. © Vince Delmonte www. chest. strengthening your abdominals. and shoulders.com 2006. If you have a condition that you feel is not addressed. hip. adductor’s. feel free to contact me to troubleshoot the problem. This could mean the joint is not holding or not in alignment (pelvis out of alignment.com . 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. head up. and ankle joints.VinceDelMonteFitness. Postural analysis. If you are in doubt of a lagging body part or nagging injury. and abductors. one leg longer than the other. then expect to do more stretching on your hamstrings and possibly weak spinal erectors. not to mention a lot of stretching out your TFL. as well as. lIMITeD rANge Or POOr OverHeAD SquAT TeCHNIque: If you can not squat down below parallel. This calls for some serious stretching around the hip flexors. then you require some flexibility work around your shoulder.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. Oftentime. Get ready to strengthen those hip extensors (butt muscles).). unknown shoulder separation etc. POSTerIOr PelvIC TIlT: If your pelvis is tilted posteriorly. a muscle will not ‘fire’ or do its job because of a nerve problem (nerve entrapment will make the respective muscle unresponsive).
Page 146 of 210 www. Your body will thank you dearly! © Vince Delmonte www. Seek out an assessment from a competent therapist and have them treat the cause. All rights reserved. that will be almost one hour of stretching a day if you perform upper and lower body each day. ***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. ArT THerAPIST.VinceDelMonteFitness. AND/Or MASSAge THerAPIST THAT CAN ‘CleAN uP’ ANY ABNOrMAlITIeS THAT WOulD Be OuTSIDe OF YOur OWN SCOPe OF COrreCTINg. Not correcting the root cause will lead to further occurrences of this condition in the future. Stretching is one of the only things where more is better. Yes.com . You are wasting your time and money if the therapist fails to determine the cause of the current condition. If you are going to be completely changing the way you eat and train. Many will debate ‘the best time to stretch. don’t stretch with a stopwatch either. not just on your workout days. not the symptom. Stretch for RESULTS.com 2006. Just like your weights – you should be increasing your range of motion each week. The bottom line is that you find time to stretch period. ****Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. *****Spend more time on the areas that are tighter and don’t hold yourself to the above recommendations. Oh yeah. Go somewhere quiet and get into a relaxed zone. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Build up to 2-3 minutes per side on areas of attention. **It does not matter whether you stretch before or after your workouts. SPECIAL NOTES: *To exploit the full benefits of flexibility training this program can be done on a daily basis.VinceDelMonteFitness. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. you might as well make it three and add stretching.No Nonsense Body Shaping Introduction Chapter 10 I HIgHlY reCOMMeND SeeINg A COMPeTeNT INjurY TreATMeNT PrOFeSSIONAl SuCH AS A CHIrOPrACTOr.’ 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. 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.
you should do no more than 5 reps on the stronger side (even if it feels like you can do 15 or more). 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. Be prepared to discover some ‘new muscle’ with this one tip.com 2006. Now try to sit all the way up with © Vince Delmonte www. then you must train through a full range of motion. Instead. 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. Another advantage of avoiding bilateral movements in UDT is that any hidden muscle weakness will be exposed and can be treated. IAN’S WeAk SIDe ruleS • Strength train the weak or injured side first and stretch the tighter side first. A unilateral movement is where you only use one limb at a time. and if your goal is to stimulate as much muscle fiber as possible. The insidious part to this is that it’s not detectable visually until the imbalance has reached ridiculous proportions. • do no more reps or load (strength) or time (stretching) on the strong/long side than the weak/tighter side could do. • Train Through A FULL Range Of Motion: Some sources say that you only need to train through a limited range of motion. plan to use ‘unilateral’ movements.VinceDelMonteFitness. if you are doing leg extensions and can only do 5 reps on the weaker side. • then MAYBE do the strong or more flexible side. thus increasing the imbalance. Page 147 of 210 www. • never perform more reps or more stretch on the strong/long side. All rights reserved. When you have a strength imbalance there is a tendency to ‘shift’ the load to the strong side. • 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.VinceDelMonteFitness. So. Keep your knees bent at 90 degrees and your feet flat on the floor.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. and avoid ALL bilateral movements.com .
Priority #4 for UDT – Improve Posture By Increasing Shoulder Stability HOW DO YOu kNOW IF YOu requIre A SHOulDer STABIlITY PrOgrAM? © Vince Delmonte www. These exercises are not designed to make your abdominals ‘pop out’ – that will come during the 29. hips and. lower extremities. The attached abdominal program. which means you will move from exercise to exercise with zero rest. • Don’t be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. Page 148 of 210 www. If not.No Nonsense Body Shaping Introduction Chapter 10 your arms at your side. then your abs are VERY weak. • Notice the tempo is quicker.VinceDelMonteFitness.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.com 2006. It’s based on higher volume and no load. All rights reserved. Your abs will be on fire! • Unless they are really sore. at this stage. is injury prevention focused. so your abs will recover quickly.com . The primary purpose of this initial abdominal training is to prioritize the health of the lower back. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. do this program every workout. You should be able to sit all the way up without acceleration and without your feet leaving the ground. Keep your body moving.VinceDelMonteFitness.
If your thumbs are pointed inward diagonally. If you have had a previous shoulder injury. front delts.No Nonsense Body Shaping Introduction Chapter 10 The majority of people will be able to answer this fairly easily. If your thumbs are facing straight ahead. slightly facing your thighs then you have mild internal rotation of the shoulder joint. • Notice the tempo is slower because it is also injury prevention centered. © Vince Delmonte www. then you have severe internal shoulder rotation. if you have been training longer then 4 years or if you fail to meet the test below. which means you will move from exercise to exercise with zero rest. If you look down and see your palm or thumb facing the wall behind you.com 2006. In addition. you have done too much lat or pec work and not enough retraction or external rotator work.com . Focus on SLOW and CONTROLLED. then you’re golden. lat. Page 149 of 210 www.VinceDelMonteFitness. INTerNAllY rOTATeD SHOulDerS: Stand beside a mirror and look at your body with a side view. we will be strengthening the external rotators of your shoulder and lots of strengthening the scapula to correct this problem. Get ready for tons of pec. If you can see the top of your upper back in the mirror. 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. Now face the mirror and take a look at the position that your thumbs are facing. All rights reserved. and biceps stretching. then you have internally rotated shoulders. Most likely.VinceDelMonteFitness. you will benefit from the simple shoulder stability program attached below.
You will notice that this workout can be done literally anywhere – at your gym. All rights reserved. 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. one leg deadlifts.com . The heavier you plan to lift. 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. one leg back extensions. in your basement. wall sits. but to simply ‘switch on’ the rotator cuff and external rotators so they are prepared to stabilize the shoulder area. sit-ups.’ I can’t agree more.VinceDelMonteFitness. dips. control. pull-ups. 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.VinceDelMonteFitness. • Your goal is not to ‘work it’.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. chin-ups. • I suggest performing this mini routine prior to every one of your upper body workouts. this mini routine will extend the lifespan of your shoulder joint. body type. the more beneficial this will be. In exchange for an extra 5 minutes of your workout. and a few others that might be new for you. handstand push-ups. one leg squats. ‘you have no freaking business using a load if you can’t stabilize.com 2006. age or sex – body weight exercises should be the foundation of any training program. Page 150 of 210 www. and move efficiently using only your body weight. No matter what your frame.
which means you will move from exercise to exercise. © Vince Delmonte www. you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. The order of exercises is not so important.VinceDelMonteFitness.com 2006. Your heart will be pumping. • You will require a stop watch that has a timer which beeps every 20 seconds and then breaks for 20 seconds.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. If 20 second intervals are not enough. • The secret to this circuit is INTENSITY. • Feel free to improvise with this circuit if your fitness is really low. then build up to 30 seconds per exercise.com . Page 151 of 210 www. You get 20 seconds rest between exercises.VinceDelMonteFitness. this is also a conditioning program! Build up to 3 sets with with only 1 minute between sets. • Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame. 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. All rights reserved. For example.
There are many ways to perform this movement but my favorite. pause. back. For 814. shoulders. 613. Page 152 of 210 www. extend your leg again. Introduce Small Muscle groups Prior To large Muscle groups: Sure.VinceDelMonteFitness.com . Ask yourself. __________________________________________________________________________ I’m just guessing but you might note calves. followed immediately by 7 full reps. All rights reserved. which will lead to a plateau in your larger muscle groups as well. and legs. Of course you will be doing fewer reps. and 515. this goes against what every personal training certification teaches and against Joe Weiders top training secrets. Grab a piece of paper and write down all your muscle groups and number them from weakest (or underdeveloped) to strongest. this means you would take 8 seconds to lower the weight. abs. which you will be using. This will force your muscles to learn how to control the desired joint and ensure solid joint stability.com 2006. but we are playing by a different set of rules. and return the weight to the bottom. lower the leg half way. These are the most popular muscle weaknesses because they are given lower volume and less priority than the major muscle groups like chest. Did I mention that these suckers burn like crazy? Introduce 21’s: Yes. pause for one second. pause. Now we have a serious problem! __________________________________________________________________________ MINIMIze MuSCle WeAkNeSSeS – This is a fun exercise. forearms. arms etc. and then take 4 seconds to lift the weight. you would extend your leg fully. pause. 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. My favorites are the lifting speeds 814.VinceDelMonteFitness. Pause every time before you change direction to experience the full effect.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. Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent to ensure the working muscles are switched on. This means that you will not be doing boring singles all the time. followed immediately by 7 half reps in the strongest half. This is one rep. is to do 7 half reps in the weakest half. This is an excellent method for isolating the weakest range of a movement. 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. © Vince Delmonte www.
Open your stance wider and point your toes outward. traps. and therefore the best results. first thing in the week. triceps. and calves getting more priority in volume and sequence during Upside Down Training. Page 153 of 210 www. 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. Only travel as low as you can while maintaining a flat back. All rights reserved.VinceDelMonteFitness. The exercises you do first in the workout and first in the training week. Consider ‘front squats’ if your flexibility is pitiful. you will break some of the popular ‘muscle building laws’ such as ‘Never train a small muscle before a large muscle. as I am in the process of devoting an entire chapter to analyzing lifting technique. As said above.’ Imagine how strong you will bench press after we specialize on your shoulder stabilizers and triceps for a few weeks.com 2006.No Nonsense Body Shaping Introduction Chapter 10 Whatever the case.VinceDelMonteFitness. Stay tuned. Imagine how strong your lat pulldown will be after we strengthen those stubborn forearms that are always giving out first. Hopefully you are getting excited by seeing the bigger picture! You will notice smaller muscles such as your forearms. __________________________________________________________________________ © Vince Delmonte www. teaching how to alter these lifts is beyond the scope of the first edition of this book. Imagine how strong your squat will be after we spend a few weeks strengthening your core and neglected glute muscles.com . biceps. If you have really long arms then leave 1-2 inches between your chest and the bar when lowering. Every time you work Upside Down Training. MAke THeSe ADjuSTMeNTS: __________________________________________________________________________ SquATS . simply change the following. __________________________________________________________________________ BeNCH PreSS – turn your elbows in (no flaring) to maintain emphasis on your shoulders and 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.aim to get your butt to literally touch the floor. are the exercises that get the best effort. there is a very simple principle we will follow for upside down training. Unfortunately. For now. you will do your weak muscles first in the workout.
com . __________________________________________________________________________ lAT PullDOWN – fully allow your traps to elevate on the way up and make sure the bar touches your clavicle on the way down. __________________________________________________________________________ CAlve rAISeS – let your heels touch the floor. stand up higher. © Vince Delmonte www. Page 154 of 210 www. When you believe you are the highest you can stand. Pull with your back and not with your arms.VinceDelMonteFitness. __________________________________________________________________________ HAM CurlS – your heels should touch your butt and fully extend. Suck your abs in like a vacuum to minimize any hip movement. __________________________________________________________________________ TrICePS – lock out your elbow joint. and this will only be achieved by using a full range of motion. 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. __________________________________________________________________________ ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO ‘TRACE’ THE LINE OF MOVEMENT. Always keep your palms facing upwards. __________________________________________________________________________ SeATeD rOW – allow your shoulder blades to roll forward. only extend them ¾ of the way and do not waste energy pressing them all the way back over your head.com 2006. It is your goal to stimulate as much muscle as possible. __________________________________________________________________________ BICePS – fully extend your arm around your elbow joint.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.VinceDelMonteFitness. All rights reserved. Keep your toes pointed.
Build up to 2-3 minutes per side on areas of attention. **Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. 5. 7. 5. Page 155 of 210 www. 6. 9. Maybe you don’t stretch at all right now and are freaking out about the idea of stretching at all. 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. not just the prescribed two days. All rights reserved. 7. you might as well make it three and add stretching. 2. this program can be done on a daily basis. 4.upper Body stretching: 1.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 . Yes. 4.lower Body stretching: 1. 2. that will be almost one hour of stretching a day if you perform upper and lower body each day. 6. If you are going to be completely changing the way you eat and train.VinceDelMonteFitness.com 2006. 3.com .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 Workout B and D . © Vince Delmonte www. 3. 8.
and don’t hold yourself to the above recommendations. Machine Seated Calf Raise 2. don’t stretch with a stopwatch either. then go for it. All rights reserved. If you feel you would benefit from stretching your hips flexors for up to 10 minutes. Single Leg Hip Extension 2. A – Lower Body Weight Training And Abdominals Order A1:A2: A3 exercise Calf Tri Set: 1.VinceDelMonteFitness. 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. Go somewhere quiet and get into a relaxed zone. Stretching is one of the only things where more is better. 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.Standing Machine Calf Raise 3. Supine Calf Raise Hip/Quad Super Set: 1.com 2006.com . Oh yeah. Page 156 of 210 www.VinceDelMonteFitness. Hip Adduction With Band (or cables) 2 2 12-15 12-15 311 311 60 - © Vince Delmonte www. Hip Abduction With Cable 2. Single Leg Curl (standing or lying) 2.No Nonsense Body Shaping Introduction Chapter 10 ***Spend more time on the areas that are tighter.
DB Bulgarian Split Squat 2. Page 157 of 199 www.Hip Thrusts 1-2 10-15 201 1-2 minutes and repeat (see next page for more training tables) © Vince Delmonte www. Back Extension 2.VinceDelMonteFitness. Single Leg RDL With DB Hip/Quad Super Set: 1. Air Bike Crunches 2.com 2006. Janda Sit Ups 3. AlternatingToe Touch 7.com . Lying Side Crunch 5. Supine Double Leg Raise 6. Full Sit Ups 4.VinceDelMonteFitness.No Nonsense Muscle Building Introduction Chapter 10 E1:E2 Hip/Quad Super Set: 1. All rights reserved. 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.
com 2006.VinceDelMonteFitness.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. All rights reserved.No Nonsense Body Shaping Muscle Building Introduction Chapter 10 Workout B .com .VinceDelMonteFitness. Page 158 of 210 www.
Reverse Grip Pressdown 2 2 12-15 12-15 311 311 60 1 and 1/2’s E1:E2 Shoulder Super Set: 1 . DB Shrug Sets 2 2 rest 20 20 Tempo 311 311 rest 60 Notes - B1:B2 Forearm Super Set: 1. Shrug (barbell) 2.VinceDelMonteFitness. Seated Barbell Wrist Curl 2.com 2006. Supine Close Grip Bench Press 2. Page 159 of 210 www. All rights reserved.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. Seated Barbell Reverse Curl 2 2 20 20 311 311 60 - C1:C2 Bicep Super Set: 1.VinceDelMonteFitness.com . Reverse Barbell Curls 2 2 12-15 12-15 311 311 60 1 and 1/2’s D1:D2 Tricep Super Set: 1. Supinated Incline Bicep Curls 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.
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.VinceDelMonteFitness. Lying Side Crunch 12. Full Sit Ups 11. Close Grip Pulldown 2. Page 160 of 210 www.No Nonsense Body Shaping Introduction Chapter 10 F1:F2 Back Super Set: 1. Supine Double Leg Raise 13.VinceDelMonteFitness. All rights reserved. Pullovers 2 2 21’s 12-15 311 311 60 1 and 1/2’s for pullovers G1:G2 Chest Super Set: 1.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.Alternating Toe Touch 14. Hip Thrusts Workout D . Janda Sit Ups 10.com 2006.com . Incline DB Chest Press 2. Air Bike Crunches 9.
however. Thursday. and Saturday or Tuesday. If you find this drags the workout well past your time limits. All rights reserved. Wednesday.com 2006. note the difference between muscle soreness and muscle pain. Notice the pattern. Page 161 of 210 www. If it’s painful to the degree that you think tendons. then you might want to back off slightly to prevent injury . then do the flexibility training on it’s own day. Do. Train right through it and you might find the body weight workouts actually help loosen you up.or see a doctor to make sure you haven’t already done some damage. Friday. • You might be unusually sore after the first few workouts. ligaments.VinceDelMonteFitness.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.VinceDelMonteFitness. © Vince Delmonte www. or bones are involved. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing.com . • Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program. and Sunday. Tuesday. • Incorporate the flexibility training either before or after the workout.
and you are free to come back to Upside Down Training every few months. All rights reserved. cut reps. If you have never worked out before. etc. It will take some time for your body to condition it self. # 6 FOLLOW THE PROGRAM. Trust me. I’ve given you a program I’m confident you have not experienced before. 16 and even 24 sets for ONE muscle. You must follow the entire program consistently for the next 6 months. It is absolutely critical that you understand the concept of both training phases. 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. recovery ability. progression. Like I exaggerated in my website – this is INSANE! Workouts like these could paralyze an adult gorilla. I will teach you the variables you must customize based on your training age. these conventional training programs are ABSOLUTELY garbage and nonsense. © Vince Delmonte www. Page 162 of 210 www. Do not be impatient and expect to see your body transform in the next two weeks. adding up to 12. • Don’t be surprised if you feel beat up after some of these workouts. You should be hitting failure within the given rep ranges.VinceDelMonteFitness.VinceDelMonteFitness. increase the weights and intensity of the workout. but you are free to do it for up to 6 weeks as well. I have recommended at least 4 weeks on Upside Down Training.com 2006. • Use the first and second week to get familiar with the new tempos and for choosing the appropriate work loads. simply focus on performing each exercise with perfect form and moderate intensity for the first two weeks.com . and do not add sets or reps to ‘grow faster’ or if you have been training for years previous to beginning this program. YOu MuST TruST Me AND AllOW YOur reSulTS TO SPeAk FOr THeMSelveS. Expect visual results in the first 3-6 weeks – in most cases closer to the 6-week period. 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 cut sets. As you get familiar with the program. If you wish to see astonishing results you must follow this cycle to the letter. Follow this program as written for at least the first 6 months before you make any changes.No Nonsense Body Shaping Introduction Chapter 10 • 5-10 minutes of easy cardio is recommended before each workout. but results are very individualized.
Page 163 of 210 www. even for beginners. 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. and then a detraining effect on the metabolic adaptations on the second six weeks. All rights reserved. which allows for a smooth progression towards lower reps with heavier weights. On the flip side. I am about to expose to you another new way of training. but I would personally like to see more variety within the training block.g. © Vince Delmonte www.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.com 2006. which is going to be your new secret weapon. which is geared more towards intermediate trainee’s (training longer than a year).VinceDelMonteFitness. Let’s review the other two forms of traditional periodization: Standard Periodization: Requires maintaining all variables constant for a determined training block e. other than a complete beginner should consider this form of training. The foundation of the Beginner-Intermediate program will be based on Undulating Periodization.VinceDelMonteFitness. 12 weeks. So whenever you see 3 x 10. which is exactly what you will need to start accelerating new strength and really get some major progress happening. No one. you now know that this is one of the oldest and most traditional forms of training. with consideration of change for future training blocks.com . This second phase of your training is called the Beginner-Intermediate 29-Week Program and is probably like nothing you have ever seen before. This is the traditional model of training designed in the 1960’s. The only problem is that is causes a detraining effect on neural adaptations on the first six weeks. Linear periodization involves lowering the reps (while increasing the load). it was shown to develop muscle strength. which lead to 3 x 10.
Undulating periodization takes the organization of sets. © Vince Delmonte www. and rest one step further. also know as Variable Rep Training. Unfortunately. a trainee will change the exercises or sets first. 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. which was popularized in the 1980’s.com .com 2006. and keep the body progressing positively. I was introduced to this system of training before anybody even heard of it.VinceDelMonteFitness. you will prevent staleness and plateau. and its main advantage is that it avoids the detraining of the metabolic and neural systems because of the more frequent exposure to both. So we need to pay closer attention to the rep bracket more so than the change in exercises. 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. By introducing a new stimulus on the most sensitive training variable. Typically. reps. This method is definitely suited for advanced trainees (training more than 2 years). Undulating periodization. and the exercise selection the slowest. based on a very unique way of structuring the set. and rest protocols.VinceDelMonteFitness. reps. a trainee will mess around with the exercises first – which is far from effective. All rights reserved.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). by manipulating these variables each and every workout. In actuality – the body adapts to the rep range the quickest. Page 164 of 210 www. rep. which is not the most effective training system.
Page 165 of 210 www. a healthy rivalry could result in driving each other beyond your limits. © Vince Delmonte www. #8 IS A SPOTTER/TRAINING PARTNER NECESSARY? leT’S FIrST revIeW SOMe POPulAr reASONS FOr HAvINg A TrAININg PArTNer: • Accountability.VinceDelMonteFitness.com 2006. Staying focused and dedicated is the key to not missing workouts. technique starts to crumble.VinceDelMonteFitness. Are FOrCeD rePS eveN NeCeSSArY? No. • Intensity. I have to agree. As fatigue and discomfort set in. I did almost 90% of my training. Basically. or a training partner. 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. 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. You always want to surround yourself in an environment that supports growth and forward momentum. The stakes are higher when you have someone speak ‘open’ to you about your behavior and actions. Having an outside set of eyes coach you through the last few reps will prevent injury and maintain intensity.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. All rights reserved. • Similar vision. is not necessary. Train with someone who is just as serious if not more serious than you. Forced reps are reps that you get the spotter to assist you on without dropping the weight. • Technique. but that does not mean you are doomed with out one. • Knowledge. • Consistency. Nobody wants to disappoint or let down a friend they made a commitment to. 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. 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. If you goals are the same.com . alone. • Motivation.
com 2006. Too much spotting can trick you into believing you are stronger than reality.VinceDelMonteFitness. All rights reserved. Look at this positively because it will be a fully accurate reflection of your progress. there is no need to modify them. MAX.No Nonsense Body Shaping Introduction Chapter 10 However.com . on your last 1 or 2 sets.VinceDelMonteFitness. © Vince Delmonte www. 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. Page 166 of 210 www. I want you to stick to the same exercises. If you do not have access to a spotter at all. I am certainly not against having a spotter for the last 1-2 reps. 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. simply choose your weights around completing all the desired sets and reps alone.
flies by! You will barely have enough time to even drink in between sets.com . • Keep the rest period HONEST. 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. and then get right back with the program. Send me an email if you want your program to start on a specific day and I can do that manually for you. You are establishing a foundation in preparation for you heavy lifting.No Nonsense Body Shaping Introduction Chapter 10 THe coMPleTe BeGINNer-INTerMeDIATe 29 WeeK INTeNsIve WorKouT ProGrAM: You can find this entire program at www. unless you truly maintain a 30 second rest period.com/getbuffed Sign up for a free account on the left hand side.VinceDelMonteFitness. • Focus on completing all the reps with a full range of motion. Below is Weeks 1-3 based on Liner Periodization: 3 sets of 15 reps.fitnessgenerator. which leads to maximal metabolic gains. Page 167 of 210 www. The site includes exercise descriptions. Take a moment to rest if this is occurring. You will not discover the intensity of this workout. All rights reserved. that means you use a stop watch. 30 secs rest. © Vince Delmonte www. An honest 30 seconds. 3D animated pictures and program notes.VinceDelMonteFitness. • Leave your ego at the door.com 2006. There is a section for you to track your workouts online and you are able to print off the workouts as well. If you have never trained for muscular endurance than you don’t be surprised if you get light headed and faint. 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.
Notice that you are supersetting opposing movements throughout the entire workout i.VinceDelMonteFitness. Hips. Page 168 of 210 www.VinceDelMonteFitness. Vertical Push. Horizontal Push.com 2006. 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.No Nonsense Body Shaping Introduction Chapter 10 • Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. • Perform the workouts in the order that they are written.com . All rights reserved.e. Vertical Pull vs. Quads vs. Horizontal Pull vs.
VinceDelMonteFitness.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. All rights reserved.com . Page 169 of 210 www.VinceDelMonteFitness.com 2006.
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.com . 60 secs rest. Page 170 of 210 www. • Keep the rest period HONEST.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.VinceDelMonteFitness.VinceDelMonteFitness.com 2006. You will not discover the intensity of this workout © Vince Delmonte www. All rights reserved.
• Perform the workouts in the order that they written.VinceDelMonteFitness. that means your first two sets might not be extremely difficult to complete 10. An honest 60 seconds will give you just enough time to change the weights if necessary. All rights reserved. Yes. • The goal in this phase is to focus on strength gains. Horizontal Pull vs.. • Perform at least two interval cardio workouts per week at 20-30 minutes each on separate days. etc © Vince Delmonte www. Hips.e. The fourth set you will require a spotter to assist you on your last 1-2 reps. Page 171 of 210 www. Notice that you are supersetting opposing movements throughout the entire workout i.VinceDelMonteFitness.. Each week you should be starting a few lbs heavier than your last week. Vertical Push.No Nonsense Body Shaping Introduction Chapter 10 unless you truly maintain a 60 second rest period. Horizontal Push. Quads vs. Vertical Pull vs.com . • Focus on completing all 4 sets of 10 with the same weight. but your last two sets will be more your increase your muscle density! Aim to do the first three sets on your own.com 2006.
com 2006.com .VinceDelMonteFitness. Page 172 of 210 www.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 .com 2006. All rights reserved.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.VinceDelMonteFitness.VinceDelMonteFitness. Page 173 of 210 www.
Page 174 of 210 www. 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.com . tapping into many untouched and untrained muscle fibers.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. An honest 60 seconds will give you just enough time to change the weights if necessary.com 2006. 90 secs rest. You will not discover the intensity of this workout unless you truly maintain a 60 second rest period. All rights reserved.VinceDelMonteFitness. • Keep the rest period HONEST.VinceDelMonteFitness. © Vince Delmonte www.
© Vince Delmonte www.No Nonsense Body Shaping Introduction Chapter 10 • Keep the weights HEAVY. do it now. 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. The interval cardio might delay your nervous system recovery. • 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.com .VinceDelMonteFitness. 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.VinceDelMonteFitness. Here is your opportunity to pick up some serious weight and test your limits. All rights reserved.g. it is not a bad idea to do the first and second set slightly lighter.com 2006. • The last 2 reps on your last two sets should be a struggle and if you wish to use a spotter. e. • Focus on completing all 5 sets of 5 with the same weight. Page 175 of 210 www. However.
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.e. Horizontal Push.VinceDelMonteFitness. Quads vs. All rights reserved.No Nonsense Body Shaping Introduction Chapter 10 Perform the workouts in the order that they written.com 2006. Hips.VinceDelMonteFitness. Horizontal Pull vs. Vertical Pull vs. Page 176 of 210 www.
com . Page 177 of 210 www.com 2006.VinceDelMonteFitness.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.VinceDelMonteFitness. All rights reserved.
aka Variable Rep Training.com 2006.VinceDelMonteFitness.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. Page 178 of 210 www.VinceDelMonteFitness.com . to wrap up the last three weeks of this 12 week phase. Choose © 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 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.
No Nonsense Body Shaping Introduction Chapter 10 your favorite workout from above. or Friday’s workout to be your set workout. you have been training for almost 16 weeks and should be in tune with your body. • If you have trained consecutively for 12 weeks 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. • By now. Try to do 3 x 15 for40 lbs. the reps will be changing from workout to workout now that you have familiarized your body with different loading parameters. • Keep the rest periods HONEST. • However. you should attempt to do the weight that you did for 4 x 10 for 3 x 15. You should know which cardio your body responds best with to maximize your muscle to fat ratio. e.com 2006. do it now.g. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 12 weeks. • By this phase.VinceDelMonteFitness.VinceDelMonteFitness. You will now only have ONE workout. it is time to take a full week off.com . If you bench pressed 4 sets of 10 with 40 lbs. that is. You should be up at least 20 pounds in solid muscle mass by now. Wednesday’s. All rights reserved. • The last 2 reps on your last two sets should be a struggle for all the loading parameters. Page 179 of 210 www. pick either Monday’s.
Page 180 of 210 www.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.com 2006. All rights reserved.VinceDelMonteFitness.com .
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.com . All rights reserved. • Keep the rest periods HONEST.com 2006.VinceDelMonteFitness. • Aim to lift the same weight as you were doing 4 sets of 10 for 60 seconds. As you will note. we are going back to stimulate slow twitch muscle fibers but at a lower rep range. which will allow you to lift heavier. 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. Page 181 of 210 www.VinceDelMonteFitness.
VinceDelMonteFitness.com 2006. All rights reserved.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.com .VinceDelMonteFitness. Page 182 of 210 www.
You will be lifting the heaviest weights of your life in this phase! Ladies. • If there is any phase of this entire program to benefit from a spotter.VinceDelMonteFitness. as I’ve said before.really. Don’t fret if you have to take a little longer than 2 minutes. All rights reserved. Your goal is to maintain the heaviest weight possible for all six sets. but try not to take too much more. do not be scared to lift HEAVY! You are stronger than you think you are . Page 183 of 210 www. As you will note.com 2006. we are going back to stimulating the fast twitch muscle fibers. YOU ARE!! • Note that the exercise selection has been changed to exercises that are best suited for heavy lifting. © Vince Delmonte www. • The goal is quality. • Ensure your body is properly warmed up every single workout.com . this is it.VinceDelMonteFitness.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.
All rights reserved.com 2006.VinceDelMonteFitness.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 . Page 184 of 210 www.VinceDelMonteFitness.
VinceDelMonteFitness. All rights reserved. Page 185 of 210 www. • Aim to do the first two or three sets alone without a spotter. • 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. © Vince Delmonte www.com 2006.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.com .
Instead. You should also know which cardio your body responds best to maximize your muscle to fat ratio. it is time to take a full week off. © Vince Delmonte www. Maintain the heaviest weight possible for all 5 sets of 8. take responsibility for your decision.VinceDelMonteFitness. 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. Remember. I would like you to ask yourself. and enjoy the process of learning by doing! • By now. 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. Instead of me telling you what to do. Keep the rest period honest. “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. Page 186 of 210 www. this doesn’t necessarily have to be changes in your weight per say. Have confidence in your instincts. Note however.com . • If you have trained consecutively for the past 12 weeks now.VinceDelMonteFitness. You should be starting to notice some significant changes in your body by now. By now you should be deciding on how much cardio is appropriate based on monitoring your progress the past 24 weeks. it’s very possible that you might have lost body fat. All rights reserved. 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.No Nonsense Body Shaping Introduction Chapter 10 • The goal is quality. you have been training for just over 24 weeks and should be in tune with your body.
No Nonsense Body Shaping Introduction Chapter 10 while gaining muscle. go by your appearance. Page 187 of 210 www. before and after measurements. All rights reserved. how your clothes fit.com 2006.com . 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.VinceDelMonteFitness.VinceDelMonteFitness. and strength accomplishments. This is particularly relevant in those that are relatively new to training. © Vince Delmonte www. Don’t go by the scale. and how you feel.
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. 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 . 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. The most effective combination is a compound movement. To be honest. All rights reserved. Performing this technique – even mentally absent – is very demanding.g. This beats out hours upon hours of treadmill work anyway! You probably do not know many people who perform Giant Sets. back to back to back. decline chest press. for maximal results in strength and muscle tissue improvement. The Crash Sets you are about to learn are very intense from a neuromuscular standpoint and require a strong foundation. most people understand that they have to keep the muscle under a longer period of tension.VinceDelMonteFitness. The Giant Sets you are about to learn about are quite demanding from a metabolic standpoint and require a higher level of muscular conditioning. NO NONSeNSe rule #1 . Remember. then don’t proceed forward. Page 188 of 210 www. incline fly’s. If that isn’t you.VinceDelMonteFitness. do not attempt this training program until you have completed the first 29 week program. e. the reality is that this is damn © Vince Delmonte www.HOW TO uSe gIANT SeTS Giant Sets are one step up from supersets. with no rest in between. isolated movement and then another compound movement emphasizing three different angles on the muscle. especially women. This is an extremely powerful method for muscle groups that do not respond to conventional training methods. The bonus training program is far more difficult in intensity than before and will be appropriate once you have noticed significant gains in strength.com 2006. bench press. where 3 or more exercises are performed on the same muscle group. However.com . 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.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. For example. this is an advanced training technique for those who want advanced results. The following bonus training program is my way of saying thank you for your support and trusting me thus far. Giant Sets will create more stimulation in your muscles than any other training technique – and they completely transform your body.
giant Sets solve both of these problems. At the same time. Page 189 of 210 www.com 2006. All rights reserved. there are about 10 second breaks between each exercise but I believe this allows the intensity to stay at a superior level.VinceDelMonteFitness.com . Yes. Each part can be heavy and the total time under tension will be well into the upper range of 40-70 seconds.VinceDelMonteFitness. 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. It is not easy to keep a heavy weight moving for over 60 seconds. Mentally you can break up the set into three small chunks.No Nonsense Body Shaping Introduction Chapter 10 tough. 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. you are able to fatigue a larger amount of the muscle.
because they are watching you work and they have no reason to change. Page 190 of 210 www. 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. All rights reserved.com . just think about your muscles laughing back at you . Thus. It is truly unique and involves the HeAvY WeIgHTS FOr HIgH rePS technique I have been talking about for so long. additional fibers have no choice but to come in. If your program includes light weights. 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. In order to extend a 3 rep max set up to high reps such as 10-12 reps. © Vince Delmonte www. assist and help the already fatigued fibers.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.com 2006. As we discussed. 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. 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. 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. Take-It-To-The-Max Crash Set I am yet to see this method performed anywhere else. Consider two scenarios: Performing your 3 rep max with 150 pounds. 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.
When doing these higher reps sets let’s say 15 reps is the goal. and I’m sure you will agree.VinceDelMonteFitness. Then. then you will just be strengthening your tendons and ligaments and nervous system. and finally finished with more 2 reps . pick the weight back up and do as many reps as possible. IS THE CRASH SET FINALLY OVER. So. Again. Let’s say you hit 6 reps in your first initial set. choose a weight to fail around 5-7 reps (under 20 seconds of work). rested. Page 191 of 210 www. on the flip side. again. All rights reserved. However. 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. this might lead to rep ranges of 10-20.No Nonsense Body Shaping Introduction Chapter 10 NOW leT’S gO BACk TO THe queSTION. “HOW IS THIS HeAvY WeIgHTS FOr HIgH rePS POSSIBle?” Let’s say you do between 1-5 reps. It appears that only the last 2-3 reps really do anything for accomplishing this. 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. rest another 30 seconds and do one last set to squeeze out 3-5 more reps (another 15-20 seconds). After you perform your first set of 5-7 reps. Then. 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). The first 12-13 reps really do not present a challenge.com 2006. I realize. We already know that a muscle requires a higher amount of reps to help activate the most muscle fibers. rested. do more reps to failure. So the first 12-13 reps are not doing a whole lot for any increasing the amount of muscle fibers that you have. 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).that’s a total of 12 reps with the same amount of weight!!! © Vince Delmonte www. select a weight that will make you reach failure within 20 seconds – probably 5-7 reps will be perfect – under normal circumstances. rest 30 seconds. which is about another 3-5 reps (another 15-20 seconds).com . set the weight back down and rest another 30 seconds. INTERESTING. First. than did 4 more reps. which leads to about 20 seconds of tension. Then pick the weight back up and lift until failure again (which should be another 3-5 reps).VinceDelMonteFitness. that there is not much work until the last 2-3 reps. we also know that we must use the heaviest weight possible to recruit as many muscle fibers as possible. which will be another 2-5 reps. Let’s take a closer look. and ONLY THEN.
it might neglect some of the upper and lower portion. AIM TO ‘ruSH’ TO THe NexT exerCISe. even though a flat bench press works trains the majority of your chest. We will choose exercises that have as little overlap in movement and angle pattern as possible. it is rarely necessary to use more than two exercises per muscle group. THe gIANT SeT IS COMPleTe WHeN YOu HAve FINISHeD All THree exerCISeS CONSeCuTIvelY.com 2006. There is not one muscle in your body than can be completely isolated with only one exercise. During maximal strength training. For example. BY uSINg THIS MeTHOD. turning your muscle into a lunch buffet around 45-60 minutes of total training duration. you are competing against the clock. All rights reserved. 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. kNOCkINg Over ANYTHINg Or ANYONe THAT geTS INTO YOur WAY. As a natural trainee. For example. You want the second exercise to be the same muscle group but with a completely different angle on the muscle. This way you will minimize residual fatigue from the previous exercise into the next. we do not want our total workout duration to exceed 45-60 minutes. Since we are training smarter. © Vince Delmonte www. Your muscles work through a variety of angles and can perform in different lines of movement. you would not choose a flat bench press and flat bench dumb bell press because there is too much similarity in musculature. Cortisol levels begin to climb.VinceDelMonteFitness. This is not the time to get some water or chat it up.com . For your initial reps you want 5-7 and for your total number of reps you want to stay between 12-15. 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. 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. giant Sets rest Period: Rest for absolutely no longer then it takes to travel from one exercise to the next. Carry a stopwatch to EVERY single workout and start the timer once you commence your warm-up set.VinceDelMonteFitness. Page 192 of 210 www. NO NONSeNSe rule #4 – keeP YOur reST PerIODS TO A MINIMuM.No Nonsense Body Shaping Introduction Chapter 10 Realize this is 12 TOTAL REPS. not 12 initial reps. Anything more and it is too light and vice versa.
Your level of conditioning and fitness will be at the elite level by this achievement. sleeping at least 8 hours a night. Training frequency is not about meeting inflexible protocols but understanding the factors that affect your recovery ability. Someone who has an office job and is following their nutrition plan.No Nonsense Body Shaping Introduction Chapter 10 Take a maximum of 90 seconds between each Giant Set during phase one. let’s say you are focusing on improving your muscular strength using Crash Sets. Your ultimate goal will be to complete all your goal number of Giant Sets with 30 seconds of rest. rest only 30 seconds between each mini-set to failure. This will not occur until your third. This is why you will have to tweak this variable with trial and error. fourth phase. For instance. However. 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. therefore.VinceDelMonteFitness. The only way you will be able to do this is if you adequately recover between each exercise. 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. as noted.and it just might.com . MOST reCOverY PrOTOCOlS FOuND IN CONveNTIONAl TrAININg MAgAzINeS PrOMOTe TrAININg eACH MuSCle grOuP ONCe A Week. However. but more likely. lifting as frequently as four times a week will yield some impressive results.VinceDelMonteFitness. and then reduce your rest to 60 seconds during phase two. Page 193 of 210 www. This is because your nervous system does not take as much of a beating in this phase. © Vince Delmonte www. All rights reserved. You do not want to carry residual fatigue into the next exercise. take anywhere from 3-7 minutes between each exercise. 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. Therefore you will need a longer rest period between muscle groups and workouts.com 2006. and has minimal stress will be able to train more frequently by recovering quicker than someone who works manual labor all day. when you are training increasing the number of muscle fibers. supplement plan. Crash Sets rest Period: To review – our goal is to lift heavy weights for high reps with this technique. They claim that training a muscle more than this leads to over-training .
training each muscle two times every five days or two times every 7 days will lead to over-training.com 2006. THAT IS Ok.’ This will lead to some INSANE RESULTS! © Vince Delmonte www.VinceDelMonteFitness. your muscles will need to be stimulated more often. All rights reserved. when you are doing my very short and intense workouts using the all-out Crash Sets and all-out Giant Sets. but you are able to train that muscle again in just a few days. recuperate. Because you have average genetics. then yes. Page 194 of 210 www. 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. Your body would prefer to live without muscle!!! This is why you must constantly give them a reason to grow. I queSTION ANYBODY’S ABIlITY TO reCOver quICker THAN THe guIDelINeS YOu Are TO FOllOW. your body does not want to keep muscle – it is a luxury to your body and costs it too much energy. and grow. But. Training the way I have talked about in this e-book not only stimulates more muscle growth and strength than conventional training. totaling 1224 sets per muscle. If you are doing the typical ‘3-4 exercises. 3-4 sets each muscle garbage. Since you are not doing the ridiculously long 12-24 sets per muscle group. The nature of my workouts are very short and intense and simply revolve around increasing the intensity from the previous workout. then leaving the gym.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. you aren’t going to need as much time to recover.VinceDelMonteFitness. IF YOu NeeD TO ADD AN exTrA DAY Or TWO TO MY guIDelINeS.com . And being able to train that muscle more often will lead to more ‘growth spurts.
calves.com 2006. TrAPS. ABDOMINAlS TueSDAY: SeSSION B: BACk. BACk FrIDAY Or SATurDAY: SeSSION D: quADS.No Nonsense Body Shaping Introduction Chapter 10 NO NONSeNSe rule #6 – FOllOW THIS TrAININg SPlIT FOr MAxIMuM reCOverY AND MAxIMuM INTeNSITY. FOreArMS THurSDAY: SeSSION C: quADS. PHASe 1 AND 3: MONDAY: SeSSION A: TrICePS. TrICePS Continue the cycle for three weeks total. 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. How do you expect your arms. All rights reserved. You will notice that each training phase alternates the pairing of different muscles.com . TrAPS. CAlveS. CHeST TueSDAY: SeSSION B: HIPS. SHOulDerS. SHOulDerS. ABDOMINAlS THurSDAY: SeSSION C: FOreArMS. ABDOMINAlS Continue the cycle for three weeks total. This concept is based on giving all your muscle groups equal opportunity to train fresh at the start of the workout.VinceDelMonteFitness. CAlveS. Here’S HOW TO grOuP YOur MuSCleS DurINg A gIANT SeT. ABDOMINAlS FrIDAY Or SATurDAY SeSSION D: CHeST. BICePS. BICePS. PHASe 2 AND 4: MONDAY: SeSSION A: HIPS.VinceDelMonteFitness. Here’S HOW TO grOuP YOur MuSCleS DurINg A gIANT SeT. Page 195 of 210 www.
ABDOMINAlS MONDAY: SeSSION B2: CHeST. ABDOMINAlS WeDNeSDAY: SeSSION B1: BACk. BACk. ABDOMINAlS WeDNeSDAY: SeSSION B1: CHeST. ABDOMINAlS FrIDAY: SeSSION A2: quADS. © Vince Delmonte www. TrICePS. ABDOMINAlS FrIDAY: SeSSION B1: BACk. ABDOMINAlS WeDNeSDAY: SeSSION A1: HIPS. Page 196 of 210 www. CHeST. TrICePS.. ABDOMINAlS WeDNeSDAY: SeSSION A1: quADS. SHOulDerS. TrICePS.com 2006. BACk. BICePS. TrICePS.No Nonsense Body Shaping Introduction Chapter 10 Here’S HOW TO grOuP YOur MuSCleS DurINg CrASH SeT.VinceDelMonteFitness. BICePS. PHASe 1 AND 3: MONDAY: SeSSION A1: quADS. TrICePS. BICePS. BICePS.VinceDelMonteFitness. BACk... ABDOMINAlS Continue the cycle. SHOulDerS. SHOulDerS.. BICePS. TrICePS. SHOulDerS. SHOulDerS. BICePS. PHASe 2 AND 4: MONDAY: SeSSION A1: HIPS. ABDOMINAlS FrIDAY: SeSSION A2: HIPS. All rights reserved. SHOulDerS. CHeST.com . ABDOMINAlS Continue the cycle. ABDOMINAlS FrIDAY: SeSSION B1: CHeST. Here’S HOW TO grOuP YOur MuSCleS DurINg A CrASH SeT. ABDOMINAlS MONDAY: SeSSION B2: BACk. CHeST.
com 2006. 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. 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. There is a reason for that. Trust me. there are many other options that I have tested. Basically. You will also notice that there is an A1 and A2 and B1 and B2. 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. many unrelated muscle groups are paired together. All rights reserved. For each phase I suggest you pick a new combo but stick to the same combo for each training phase to make progression. Leave it as is. but this is by far the most effective.com . For example. I highly suggest you DO NOT change the order of muscles. on Chest-Shoulders-Triceps-Abdominals day.VinceDelMonteFitness. This will allow for the best gains possible. © Vince Delmonte www. NO NONSeNSe rule #7 – AlTerNATe WOrkOuTS BeTWeeN A1 AND A2 AND B1 AND B2 giant Sets Protocol: A1 and A2 represent two different workouts. each muscle group is almost absolutely fresh when started.No Nonsense Body Shaping Introduction Chapter 10 You will notice that during this phase. which I will explain next.VinceDelMonteFitness. The order of muscle groups trained is listed above. Page 197 of 210 www. This will eliminate any potential residual fatigue from being carried from a previous set into the next.
....4 reps.VinceDelMonteFitness.....com 2006.3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 40 lbs / 6 reps.com .....4 reps. Page 198 of 210 www.. 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..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. CHeST....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 = TOTAL 15 reps © Vince Delmonte www..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.4 reps..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..4 reps. BICePS.4 reps = TOTAL 14 reps Seated Calf Raises Crash Set: 40 lbs / 6 reps..VinceDelMonteFitness. All rights reserved..4 reps...
.com .VinceDelMonteFitness. SHOulDerS..com 2006..4 reps = TOTAL 14 reps © Vince Delmonte www.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.3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 20 lbs / 6 reps....4 reps = TOTAL 14 reps WeDNeSDAY SeSSION B1: BACk...4 reps.. TrICePS.4 reps. 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.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..... Page 199 of 210 www.4 reps....4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 30 lbs / 7 reps..4 reps.4 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 = TOTAL 15 reps TRAPS Barbell Shrugs Crash Set: 70 lbs / 6 reps..No Nonsense Body Shaping Introduction Chapter 10 Cable Curls Crash Set: 30 lbs / 7 reps........ All rights reserved...4 reps..4 reps.VinceDelMonteFitness...
.4 reps.4 reps.4 reps = TOTAL 14 reps FrIDAY SeSSION A2: HIPS... Page 200 of 210 www.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...com ..com 2006.4 reps.. BICePS. 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.VinceDelMonteFitness.. All rights reserved.4 reps = TOTAL 15 reps ABDOMINALS Weighted Sit-ups On Ball © Vince Delmonte www.....4 reps = TOTAL 15 reps Cable Curls Crash Set: 30 lbs / 7 reps.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.3 reps = TOTAL 13 reps Lying Leg Curl Crash Set: 60 lbs / 6 reps.4 reps.No Nonsense Body Shaping Introduction Chapter 10 Wide Grip Tricep Pressdowns Crash Set: 30 lbs / 6 reps.VinceDelMonteFitness...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.......3 reps = TOTAL 13 reps Incline Dumbbell Press Crash Set: 40 lbs / 6 reps.......4 reps. CHeST....4 reps...
4 reps = TOTAL 15 reps Shoulder Machine Press Crash Set: 30 lbs / 7 reps..4 reps.4 reps.4 reps = TOTAL 14 reps MONDAY SeSSION A2: BACk....4 reps = TOTAL 15 reps TRAPS Barbell Shrugs Crash Set: 70 lbs / 6 reps..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......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. Page 201 of 210 www.4 reps... TrICePS.4 reps..3 reps = TOTAL 13 reps 1 – Arm Dumbbell Rows Crash Set: 20 lbs / 6 reps..VinceDelMonteFitness.4 reps.4 reps = TOTAL 14 reps Wide Grip Tricep Pressdowns Crash Set: 30 lbs / 6 reps. All rights reserved...VinceDelMonteFitness.4 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 = TOTAL 14 reps ABDOMINALS Weighted Ball SitUps With A Twist Warm-up set: 5 lbs / 15 reps © Vince Delmonte www....com ......com 2006. 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.... SHOulDerS.
rest 30 seconds.VinceDelMonteFitness. Page 202 of 210 www.. BICePS. • Because your weight is constant for the full-force sets. • Same exercises for each muscle group UNTIL you plateau two workouts in a role without an increase in strength. All rights reserved. You must stick with the recommended exercises until you can no longer increase your workload. SHOulDerS. • 3 warm-up sets pyramiding the weight up each set. pick up the weight and do another 3-5 reps.com .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. then this is a sign to drop this exercise and choose a new one. CHeST. if this occurs try just ONE more workout with that exercise. Too much warm up on the second exercise will cut into your energy reserves. rest 30 seconds. ABDOMINAlS Same workout as A1 FrIDAY SeSSION B1: BACk. 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. No isolation movements during Crash Sets. TrICePS. Record this number (your New PB) and get ready to beat it next time.. • 12-15 TOTAL reps per set. and if again you do not increase the total workload. This equals your TOTAL WORKLOAD and hopefully a NEW PERSONAL BEST.4 reps = TOTAL 14 reps WeDNeSDAY SeSSION A1: quADS.4 reps.VinceDelMonteFitness.. © Vince Delmonte www. You only really require the warm up set on the first exercise. HOWEVER. This means you have not been able to increase the reps or weight. • 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.com 2006.. NO NONSeNSe rule #8 – PICk A NeW exerCISe WHeN YOu CAN NO lONger INCreASe YOur PerSONAl BeST TWO WOrkOuTS IN A rOW. • 1 full-force real set for each exercise (5-7 initial reps. Always choose compound movement. So. Performing an optional 6-8 rep set to review technique/warm up is your choice. multiply the weight by the TOTAL number of reps. pick up the weight and finish with another 2-4 reps and then you are done). this example includes everything you must do in each workout: • 2 exercises per muscle. ABDOMINAlS Same workout as B1 As you can see.
All rights reserved. then you will have to drop the weight to 180 pounds. the name of the game is to continually outdo yourself week in and week out. If not. The total workload would be 1. then © Vince Delmonte www. or the one with lighter weight with less reps? Of course. fitness ‘expert’ and ‘latest research’ is saying about how many sets are optimal for building muscle.000 pounds. you will slow to a stop and make no more gains.com 2006. 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. Or if you want to perform 10 reps again. You must trust me on this and go against what every other gym rat. Any set that does not force more weight and more reps is absolutely useless for helping to reshape your body. for example. WHICH CONTrADICTS THe FuNDAMeNTAl PrINCIPleS requIreD FOr BuIlDINg MuSCle. Now let’s say you do a second and a third set. Page 203 of 210 www.com . Assuming that you truly went all-out then you would have exhausted that particular muscle. Your strength and energy reserves will be depleted. Let’s say you perform a set with 100 pounds for 10 reps. ANY SeT THAT FOrCeS YOu TO uSe leSS WeIgHT Or DO leSS rePS MeANS leSS MuSCle FIBer BeINg ACTIvATeD. ‘finishing’ the muscle. 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. think about this really hard and forget all the nonsense you’ve heard about ‘shocking’ the muscle. if you truly put everything into that particular set. ‘killing’ the muscle etc. 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.VinceDelMonteFitness. Remember. with the same weight. If you ever doubt what I am saying on this one critical phase of your program. To justify this principle. 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.VinceDelMonteFitness.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. let’s look at the following example. Now. Now. Now you will probably only be able to do 7-8 reps.
POWer. Once you are complete two exercises for a muscle group – move on to the next muscle group. © Vince Delmonte www. SOMe Are geAreD MOre TOWArDS eNDurANCe WOrk AND SOMe Are geAreD TOWArDS MOre STreNgTH. Full-force Crash Sets require you to start with a weight that you can only handle 5-7 times. So. we are focusing on increasing our total workload through higher volume instead of weight. You will use this weight throughout. AND SPeeD WOrk.com 2006. 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. Don’t worry. Page 204 of 210 www. and train day after day but do not look any different whatsoever since they first started training.com . Remember. The number of reps will reflect the amount of time under tension. and placing the muscle at maximal tension for 20-40 seconds will illicit a strength response. I will keep this to a grade school physiology lesson. THe HuMAN BODY IS MADe uP OF SeverAl DIFFereNT TYPeS OF MuSCle FIBerS.No Nonsense Body Shaping Introduction Chapter 10 just go to the gym and watch all the guys who are doing set after set. the heavy loads you will be using in this workout will be much more taxing to your nervous system than more moderate weights. We have discussed that placing the muscle at maximal tension for 40-70 seconds will illicit a hypertrophy response. you will perform only ONE full-force set for two exercises on the same muscle group. So. Giant Sets require you to start with weights 10-20 pounds less than the weight you would use on your all-out crash sets.VinceDelMonteFitness. Use at least 50% of your goal weight. What we did not discuss was how your different muscle fiber types are influenced. Therefore you will have a warm-up set plus 2-3 work sets.VinceDelMonteFitness. Be very cautious because you do not want to deplete any precious energy on your work sets. how many sets should I perform in my giant Sets Phase? Perform one warm-up set of all three exercises. Because the workload is slightly lower than your absolute maximum (as done during Crash Sets). I have discovered that Giant Sets work better if you do at least 2-3 full-force sets instead of one all-out set. how many sets should I perform during my Crash Sets Phases? After your three warm-up sets. NO NONSeNSe rule #10 – CHOOSe HeAvY WeIgHTS FOr everYTHINg. All rights reserved. NO NONSeNSe rule #11 – AIM FOr 10 rePS FOr eACH exerCISe ON YOur gIANT SeTS AND 12-15 TOTAl rePS ON YOur CrASH SeTS.
com . For example. Slow-twitch fibers use fat as a primary source of energy and fast-twitch use glucose (carbs) as a primary source of energy. Even though slow-twitch muscle fibers have a limited capacity for muscle growth. to this point in your life. and speed. Therefore. but poor in generating strength. What is really interesting is that your training can influence whether these type IIa become more fast-twitch dominant or slowtwitch dominant. The good news is that no one is completely slow-twitch dominant.. 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. since I spent about 10 years of my early life racing and training as a competitive long distance runner and triathlete. You can still dramatically transform your body and build a defined physique. placing you at a distinct disadvantage.VinceDelMonteFitness. 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. If you have not achieved the muscle size that you are after. it is safe to say that I converted a good percentage of my type IIa fibers to type I fibers. Slow-twitch muscle fibers are known as the type I’s. power.com 2006. a sprinter or hockey player would have converted the majority of their type IIa muscle fiber to type IIb muscle fiber. we want to maximize what we have to work with. Slow-twitch contract just about as fast as a turtle crawling across the land. even if you possess a higher than average percentage of slow-twitch muscle fibers. it is not as hopeless as it seems.VinceDelMonteFitness. 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. On the other end of the spectrum. 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. Whatever your situation. and even ultraendurance athletes have up to 40% fast-twitch muscle fiber on them. Conversely. then it is safe to say that your training. powerful fast-twitch type IIb fibers. These are known as slow-twitch muscle fibers and are excellent for resisting fatigue. 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. On the other hand.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. Page 205 of 210 www. giant Sets Phase will serve the purpose of tapping into your favored slow-twitch muscle fibers for muscular definition. force. © Vince Delmonte www. Slow-twitch fibers lack speed. All rights reserved. you have your powerhouse type IIb fibers (fast-twitch). and power. Crash Sets are designed to stimulate the muscle fibers that are designed for growth – the super-duper.
the overall volume is low since you are only doing one full-force set per exercise. use an explosive movement where you focus on driving the weights up as quickly as possible.VinceDelMonteFitness. so we can achieve this goal by going slow and fast. By performing each rep with an explosive force. In total you will be performing around 12-15 total reps after you add up the three mini-sets within each Crash Set. All rights reserved. The reality is that type IIb fiber training (Crash Sets) is the key to finding new and untapped muscle fiber. No resting at the bottom. you will obligate the maximal number of muscle fibers. 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.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. NO NONSeNSe rule #12 – uSe A 301 TeMPO FOr CrASH SeTS AND A 311 TeMPO FOr gIANT SeTS. The basic goal is to engage as many muscle fibers as possible. no long pausing. no staring at yourself in the mirror. Use only enough weight to allow you to go fast enough.com 2006. which will target the type IIa muscle fibers for growth. Giant Sets are more the equivalent of muscle building training that focus on just one muscle fiber type. Remember that we can recruit more muscle fiber by either lifting more weight or lifting for a greater number of reps. focus on squeezing the weight with your grip. At the same time you must be in CONTROL. Use too much speed and you will end up using too much momentum. When you train in this fashion. however. During your Crash Set Phase. Giant Sets have a greater strain on the metabolic system so the volume can be higher. you are going to help send your metabolism through the roof. which plays a key role in helping to shape your new body. risking injury (and also look ridiculous)! Going too slow simply forces light weights to be used. This will automatically force your muscles to recruit more muscle and have a far more powerful effect than trying to squeeze your muscles. Keep it simple. and target the muscle fibers that have the greatest potential for growth. and this just won’t recruit enough muscle fiber. NO PAuSINg Or SqueezINg THe MuSCle IN THIS PHASe. Slower than an explosive movement but NOT ‘super slow. Manipulating speed of tempo is a very powerful variable that will also be exploited by alternating these two phases. focusing on keeping that weight moving and gripping the heck out of the handles. just keep that weight pumping! During your Giant Set Phases you will use a moderate and controlled tempo. while also being sure to use good form. Page 206 of 210 www. the loading is also high but only for 10 reps per exercise.’ Take an extra second on the way © Vince Delmonte www. 25 pounds will make your biceps develop better shape quicker than 10 pounds.com .VinceDelMonteFitness. Instead.
All rights reserved. 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. so don’t do what most women do . burn a few extra calories. 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. This is only to compliment your weight lifting.flock to the cardio equipment. 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). when it comes to cardio. If you try and keep up your 6+ hours of cardio performed at moderate intensity while doing these weight lifting programs.com . and 3-4 seconds on the way up. Therefore 2-3 seconds on the way down. NO NONSeNSe rule #14 – DO THe rIgHT kIND OF CArDIO. NO NONSeNSe rule #13 – keeP TrAININg SeSSIONS SHOrT AND TO A MAxIMuM OF 40-60 MINuTeS. Remember. © Vince Delmonte www. Better progress is made by cutting workouts short rather then finishing a workout for the sake of finishing a workout. you are only asking for trouble. and finally. Weights have the power to change your body. Altering the amount of tension on your muscles will prevent plateaus and ensure you find untouched and untrained muscle fiber. Your main interest in doing cardio should be for its health-related benefits. with a small portion done in the cardio section. Page 207 of 210 www. Most of your workout time should be spend weight lifting. To summarize: Crash Sets will have a 3-0-1 tempo meaning a 3 second negative. quality counts a lot more than quantity.VinceDelMonteFitness. 1 second pause and 1 second concentric movement. pause for at least 1 second. Aim to stay under the one hour barrier.No Nonsense Body Shaping Introduction Chapter 10 up and on the way down to move the weight.com 2006. enhance fat loss further (when you are doing interval type of training). Giant Sets will have a 311 tempo meaning a 3 second negative. and 1 second concentric movement. improve recovery.VinceDelMonteFitness. to provide the health benefits that cardio supplies. 0 second pause.
No Nonsense Body Shaping Introduction Chapter 10 The best idea is to include 2-3 sessions of interval training cardio each week. The advice in this book was not written by a genetic freak or a dude who.VinceDelMonteFitness. 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. but I made certain sacrifices in my social life and lifestyle to create an environment for muscle growth that I will never regret. A female training like a male would to develop large muscles will leave her lean. being female.” (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. yet grueling.VinceDelMonteFitness. you simply do not have the hormonal environment in your body capable of © Vince Delmonte www. dabbled with steroids. If you find your weight lifting sessions start to suffer (you are not recovering enough in between). This is to be done EASY remember. cut this down to 1-2. 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. you should have a fresh and different perspective on how to build muscle the natural way. training sessions and smart but very hard fork lifting sessions. defined. Page 208 of 210 www.com . Always begin each workout with a 5-10 minute light cardio warm-up and stretch. This will allow you to feel out your body and give you some time to get into the zone. I understand that you. If you really want. All rights reserved. Not performing warm-up sets can cause a lot of wear and tear and lead to a short life-span on your joints. NO NONSeNSe rule #16 – HAve FuN! I will leave you with two of my favorite quotes: “If the mind is willing. The reason why you won’t end up looking like a male? Like we already discussed. the body will often follow. NO NONSeNSe rule #15 – WArM uP THOrOugHlY. toned. not even once in my life. My body is completely drugfree and I built every ounce of muscle on my body the natural way – through smart. but do realize that the process is the same.com 2006.” . likely have slightly different goals for your body.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. and with a physique that will turn heads. Not only that.
not to worry. one that turns heads at every street corner. Your friend and coach. So. I have even included the 29-week training program in a step-by-step format. do something different. You will no longer be that woman on the elliptical. Along the way.com 2006.VinceDelMonteFitness. and instantly demands respect from others. and the importance of flexibility training. you provide the action. You are in control of the final outcome. stronger. seem to complain day in and day out that they can never lose the weight? I think not. and what can be left on the shelves. 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.No Nonsense Body Shaping Introduction Chapter 10 achieving this. I have provided the tools that you need to be in complete control of how you change your body. You can access this program at www. All rights reserved. new training techniques that will allow you to train for size and strength. No more justifying your training program because your body will speak for itself. but do you want a similar body to most of the women in the gym.com/getbuffed . I have provided the plan. You could go on training like most females do. you have probably gained a new understanding of the supplement industry. So.VinceDelMonteFitness. I truly wish you all the best. what is necessary.. you have learned about the most common fitness mistakes to avoid and the frequent mistakes that many make before they even enter the gym. No more guessing about how much you should be taking in. You can sign up here to get access to your program. with 3-D animated pictures to show you how to perform every exercise as well as many other features. and most importantly. you’ll leaner. and eating the same bland foods. In this book. doing her 45 minutes each day who yet has nothing to show for it. One of my goals is for you to build a body that you can be proud of. Page 209 of 210 www. I believe that over the course of the next year. more educated about training and nutrition information than you have ever been before. You have learned the importance of workout nutrition. I will activate your account once you register a username and password (you do not need to put your credit card info in here). Vince DelMonte © Vince Delmonte www. who.fitnessgenerator. No more surfing the Internet and spinning your wheels in the gym.com . You now know the universal principles required to create the best possible environment to make positive changes in your body TODAY. But don’t forget that I am always here to help you step-bystep for the entire way.
and has been working in the trenches for the past 5 years helping hundreds of average guys transform their physiques.com . freelance writer and fitness consultant who runs a personal training team department in Hamilton Ontario.VinceDelMonteFitness. He is the founder of www. His transformation story was featured as Transformation of the Month at Bodybuilding.com 2006. He holds an Honors Kinesiology Degree.Skinny Guy Secrets To Insane Muscle Gain.com.No Nonsense Body Shaping Introduction Chapter 10 About The Author Vince DelMonte is a natural competing fitness model. numerous certifications. All rights reserved. personal trainer.VinceDelMonteFitness. Page 210 of 210 www.VinceDelMonteFitness. © Vince Delmonte www. a fitness site dedicated to building muscle and losing fat. and is the author of “No-Nonsense Muscle Building” .Com and has appeared in Maximum Fitness.
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