Tuesday, October 5, 2010

Legs, Shoulders, And Rotation

Well its the hardest workout of my training program right now. And today is the my day to do it. in about 2 hours im off to the gym. Wish me luck on my pack to get my 6 pack and washboard abs. Also it is my High carb day so I feel so goo right now and my energy is threw the roof.

Monday, October 4, 2010

Carb Cycling

Now they way I have been doing this isn't your stander diet, well I dont even call it a diet. It involves eat as much as you want for 2 days of the week lowering carb intake a little more for the next 2 days and then no carbs for 3 days. So basically it could look like this No Carbs, High Carbs, No Carbs, Low, No, High, Low. What this also does is gives you the chance to build muscle as well as get those washboard abs you want. This carb cycling method can also be tailored to your own needs. If you work out on Mon Wes Fri then make sure those are your weight training days so you can build some muscle. On your no carb days you can do some cardio as well to really burn that fat.

Hello I am back!

Lets get you up to date on how my progress has been going. Well I have just started this new program from vince and it seems to be working pretty well. Hopefully its going to help me get those washboard abs! I lost 2 LBS for the first week I started.

Monday, January 18, 2010

Lose Belly Fat - How To Lose Belly Fat

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time. Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix.

The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat.

You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures.

As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat.

In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in.

First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects.

Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is.

Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it.

This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times.

As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.

About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at http://www.YourSixPackQuest.com

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.

Monday, January 11, 2010

How To Get Ripped Fast

To have a world class fitness body, you must be muscular of course, symmetrical and balanced, and have a well defined six-pack, but most importantly, you have to get ripped and shredded to the bone! If you do not know how to get ripped fast, then we are about to discuss how weight training, proper nutrition and aerobic exercise will assist in getting a ripped, beach worthy body by next summer.

Determine Where You Are Starting Before You Start To Get Ripped

If you do not have the ripped body of your dreams than you are either one of two people:

1. The 'big guy' at the gym who looks huge in clothes but has no muscle definition when the shirt comes off. You are training like a bodybuilder, eating in a caloric surplus, getting stronger and bigger each week but would never win a fitness model show because of your excess body fat.

2. Or, are you the 'skinny guy' who thinks he is ripped because your veins are popping out of your tank top, but have no muscle mass to support your frame. Sure, your veins make you look 'ripped' to the bike club but this false sense of 'big' would only get you laughed off a bodybuilding stage.

To get ripped, you must determine whether you need to start leaning down through a fat loss program or else add muscle mass with a bulking program. You cannot be ripped if you are lacking muscle mass or lacking muscle definition. Don't chase both goals at once. I will address how both categories can learn how to get ripped fast with weight training, nutrition, and cardio.

How To Get Ripped With Weight Training
  • Skinny guys should train less than 45 minutes each workout.
  • Skinny guys should focus on only compound movements and no isolated movements.
  • Skinny guys should focus on getting stronger by 5% every two weeks.
  • Skinny guys should do no more than 1-2 forced reps to avoid wasted energy.
  • Skinny guys should have there body parts split up into a maximum three day program.
  • Bulky guys can train from 1 hour to 1 and ½ hours for the extra caloric expenditure.
  • Bulky guys can incorporate more isolated movements for caloric expenditure.
  • Bulky guys should still maintain their strength which will ensure no muscle loss.
  • Bulky guys can include drop sets and pre-exhaust sets for the extra energy expenditure.
  • Bulky guys can spend more time per muscle group and split their body parts over 5 days.

How To Get Ripped With Nutrition
  • Skinny guys should be eating about 15 x their current body weight in calories for muscle mass.
  • Skinny guys should eat at least 1- 1.5 grams of protein per pound of lean muscle mass.
  • Skinny guys should be eating at least 2x as many carbs as proteins.
  • Skinny guys should be getting high quality fats with each meal.
  • Skinny guys should be getting extra calories through workout nutrition drinks.
  • Skinny guys should have their largest meals at breakfast, pre-workout, and post-workout.
  • Skinny guys should be eating large quantities of oatmeal, whole grains, potatoes, and rice.
  • Bulky guys should be eating about 10 x their current body weight, in calories, for fat loss.
  • Bulky guys should eat at least 1 - 1.5 grams of protein per pound of lean muscle mass.
  • Bulky guys should eat a 1:1 ratio of proteins to carbs in the day.
  • Bulky guys should only eat healthy fats like flax oil, olive oil, nuts, and avocado's.
  • Bulky guys should only consume liquid carbs during the workout.
  • Bulky guys should consume carbs only in the form of veggies and fruits.

How To Get Ripped With Cardio
  • Skinny guys should only do cardio if there caloric intake is in a 1000 calorie surplus.
  • Skinny guys should keep their cardio workouts as far away as possible from their weights.
  • Skinny guy should keep their cardio workouts less than 20-30 minutes.
  • Skinny guys should do cardio no more than 2 - 4 x a week.
  • Skinny guys should perform cardio on a full stomach.
  • Skinny guys should have a protein-carb workout drink ready after the workout.
  • Skinny guys should avoid long, endurance-style training.
  • Bulky guys should do there cardio immediately after weights.
  • Bulky guys should do a mixture of long, slow cardio and interval cardio.
  • Bulky guys can do cardio up to 7-10 x a week in extreme cases.
  • Bulky guys should do cardio on a empty stomach for quicker fat loss.
  • Bulky guys should sip on a protein drink to avoid muscle loss.

There you have it. Now you know how to get ripped fast, whether you are a skinny or bulky.
About the Author:

Vince DelMonte is the author of Your Six Pack Quest found at

He specializes in helping chubby guys and gals get six pack abs without gimmicks, supplements or dieting.