Hey guys, today I wanna share with you a post from my fitness coach Vince Delmote, a few weeks ago he went off to Vegas to catch up with some fitness friends of his. Here is his post, he has also included a workout video for you all.

<<<<<<< VINCE DELMONTE >>>>>>>>>>

A few weeks ago while I was traveling to Las Vegas to hang out with fitness friends Craig Ballantyne, Mike Geary, Lee Hayward, Joel Marion and John Barban. 

Every time I travel I look for opportunity to film videos for you in new locations, even if the gym charges $35 for a day pass like this one did.

Hey, I spent almost $35 on two alcoholic beverages so I couldn’t justify not paying the same amount on something that was actually good for my body and help you get bigger biceps.

Check out the “Get Bigger Biceps” work out Lee Hayward and I filmed for you with limited equipment emphasizing different positions of flexion.

This was our  “Las Vegas Pre-Club” Bigger Bicep Arm Workout using three different positions of flexion.

We start with Standing Bicep Curls, then Incline Bench Bicep Curls, and finish up with Concentration Curls.

Watch the video to learn the significance of each different position – they were not randomly selected.

Each exercise is done for 4 sets 12-10-8-6 reps. With about 30-60 seconds rest between sets. Pyramid up in weight with each set by increasing the dumbbells by 5 pounds and dropping the reps with each set.

That’s it.  Pretty simple on paper.  Tough in action.

Single click the video so you can post your comments on it below:

Look out for the Bigger Triceps video coming tomorrow.

Vince DelMonte

Here is your advanced builder nutrition plan to gain weight and bulk up with out getting fat.

Notice that I tell you exactly what to eat and what times but I do not reveal how many calories are in each meal or the daily carb, protein and fat percentages.

Consider this an upside down approach to nutrition and thinking.  I want you to discover the power of creating the right hormonal environment in your body to induce change in body composition.  The key principle to my nutrition programs is “balanced nutrition.”  Balance is the key to healthy nutrition and a sexy body.

I believe that my nutrition programs are so powerful because they create a desirable hormonal response in your body.  For the next 3 weeks I want you to think hormonally, rather than calorically.

Here is your advanced builder nutrition plan:

7:30 am Breakfast

Vegetable Omlette and fruit:

12 egg whites, extra large

1 1/2 cups of oatmeal

1/2 cup of yogurt, plain

1 table spoon of natural almond butter

11:30 am Mid Meal

5 oz cheese

1 cup of grapes

3 handfuls of peanuts

2:30 pm Lunch

10 oz salmon

1 cup of lettuce

1/4 cup of celery

1/4 cup of cucumber

3/4 cup of grapes

2 tsp of olive oil

5:30 pm Dinner

7 oz of chicken breast

2 cups of broccoli

1 1/4 cups of tomatoes

1/4 pear

2 tsp olive oil

8:30 pm Snack

2 cups of whole milk

1table spoon of natural peanut butter

1 cup of strawberries

2 scoops of natural chcolate protein powder

**Remember to drink at lest 500-750 ml of water with each meal.

Carlos Larsen

Your about to learn some of the inside secrets from Your Six Pack Quest by Vince Delmonte in this next video i have for you, enjoy.

Its all about Diet, Diet, Diet

Learn how to get Ripped Abs Fast, Vince Delmonte from No Nonsense Muscle Building and Your Six Pack Quest gives some very important tips on how to get ripped abs as fast as possible.

Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important.

Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types.

While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.

Type A Fast-Twitch Muscle Fibers

The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest.

For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers.

They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions.

The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.

Read the rest of this entry

I’m Going To Share A Secret That Sounds Interesting (at first)… But Will Then Make You Angry Like Me…

It’s not your fault that it’s a struggle to experience a jaw-dropping body transformation.

I would argue that the supplement, bodybuilding and diet mafia are responsible for your problems by hiding the truth from you.

It’s the same as pharmaceutical companies that are keeping you sick by treating the symptoms and never treating the actual cause of the disease.  As you know, the reason they do this is because they want us to be sick so that we will continue to buy medications.

Lots of clients I initially consult with can’t understand why they can’t change their physique.  They think they have bad genetics, a messed up metabolism or it has something to do with their age. Let me make something crystal clear to you right now – it’s not your fault, and I’ll explain why in a moment.

I Wish…

…that you just landed from Mars, and could avoid every muscle magazine, diet book and every supplement ad. If you were able to stop listening the magazines paid spokesmen and buying into their lies…

You would immediately have an UNFAIR ADVANTAGE during your body transformation and over the rest of the world out there.

You would easily be able to double your progress in half the amount of time…

Hopefully you don’t have to learn the hard way and waste thousands of hours and thousands of dollars on books, products and pills orchestrated by marketing geniuses.

That’s one reason I created my website.   I got fed up with all the hopeful and frustrated people literally wasting their hard-earned money on bogus and useless bodybuilding supplements and short term gimmicks. I even see my own family and friends (some of them are even personal trainers) getting screwed by the greedy marketers in the fitness mafia who are selling JUNK that only leaves you further from your goals while they laugh all the way to the bank.

1. I’m angry with the WEIGHT LOSS MAFIA:

Here is a list of diets that have made MILLIONS of dollars yet have a 90% failure rate…

• Low Calorie Diet
• Atkins / Low Carb Diet
• Low Fat Diet
• South Beach Diet
• Detox Diets
• Weight Watchers
• Jenny Craig & NutriSystem
• Acai Berry Diets

Can you say overwhelming and confusing?

There is so much misinformation in the weight loss and diet industry it’s sickening.   In order to finally lose your belly fat and completely change the course of your health, you must forget all of the worthless information that is in the media today. If any of these diet programs worked so well would our planet be so overweight and unhealthy? Think about this for a moment – as a society we have never eaten like this in history yet we are more unhealthy than we have ever been.

Here is the reality – 90% of all the diet books at your book store are the EXACT same.  You want to know the secret to writing a best selling diet book?  It’s simple…

Be DIFFERENT!

You need to be only slightly different!

All you need is ONE UNIQUE HOOK and you have an instant bestseller.  90% of your content can be the exact same as the last best-seller as long as you have a catchy name with a unique hook that has not been published before.

So if 90% of the diet info is the exact same as the last book – what makes you think that the 10% difference is the magical and miraculous solution this time?  Come on, you’re smarter than that.

2. I’m angry with the SUPPLEMENT MAFIA:

Read the rest of this entry

Find out the truth about Alcohol and bodybuilding. Sorry guys, you cant go out and drink drink drink all the time and expect to have killer abs. Listen to what my coach Vince Delmonte has to say.

Carlos Larsen

Recommends No Nonsense Muscle Building & Your Six Pack Quest, the two most effective training guide I have ever done and actually SEEN RESULTS!

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

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

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

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

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

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

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

The Effects of Over-training on the Nervous System

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

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

The Effects of Over-training on Hormone Levels

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

Over-training has been show to:

The Effects of Over-training on the Immune System

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

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

The Effects of Over-training on the Metabolic System

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

here is another one of my favorite posts from Vince Delmonte

I can’t count how many emails I get that look like this:

“Vince, I have a hard time staying motivated while I work out in the gym.  I can’t seem to stay focused and often feel like I’m wasting my time and not getting the best workout in.  Is there a supplement I should be taking or do you have any advice to fix this”

I understand how frustrating it can be to feel like you’re spending time in the gym, instead of investing time in the gym.  It’s a deflating feeling and can leave you with that depressing lump in your throat.

I have gone through short-term slumps where I just can’t get into it and it’s a crappy feeling especially when you’re not looking or feeling your best.

Here are some tips on how to crash through these quitting points!

1. Buddy Up.

Schedule your workouts with a workout partner who has similar goals as yourself and who inspires you and motivates you to work harder.  A good workout partner will push you slightly beyond your limits and keep the flow of the workout going by avoiding chitter-chatter.  The best workout partners can give you feedback on your technique, arrive to the gym on time and ensure you give each set 100% effort.

2. Treat Yourself To an Ipod.

If you alrready have an iPod, stock up on some brand new music that gets you fired up. I’m not afraid to admit that I might be too reliant on my own iPod but I don’t mind because it ensures I get an intense workout each time.  Music gets you into a rythym and flow earlier on to carry you to the end of your workout.  Popping on some ear phones also tells other members to leave you alone and blocks out back ground noise that can be distracting.

3. Have A Clean Pre-Workout Meal

When I’m training for size, I’ll have a 2:1 ratio of carbs to protein about 90-minutes away from my workout.  It might be eggs and oatmeal or pasta and tuna or cottage cheese and fruit.  Those are some of my favorite pre-workout meals.  Ingesting a clean and energy-boosting meal enforces the tone and healthy mindset I live by and gets me ready to push my body knowing that it’s fueled properly.

4. Bring Your Program To The Gym

Even if you have a great memory and plan ahead, bring the printable workout sheets of your program to the gym.  You should know exactly which exercises, reps and sets and weights you’ll be doing before you arrive to the gym.  Seeing the entire plan layed out on paper creates less chance of cutting your workout short.  While others are standing around trying to figure out which body part they should train, you wont’ waste a second in the gym and be motivated by knowing you’re working towards your goals.

5. Know Your Goals

Going to the gym to “feel healthy” is great goal but having more specific goals is far more motivating. What is the one specific goal you’re working towards right now?  Perhaps it’s too look buff for a upcoming vacation?  A business presentation?  A wedding? A competition?  Whatever the case, by focusing on your goal, you’ll train harder and see results sooner so that you’ll be able to continue to focus more.

6. Wear A Stop Watch

One of the biggest mistakes is not keeping your workout honest.  When I ran track, everything was measured with a stop watch so all of our progress was honest.  If you’re not tracking your rest periods then it’s easy to lose momentum and focus.  It can also lead to chitter chatter with other gym members that pulls you out of your zone.

7. Have An Espresso

I won’t lie, some of my best workouts have come after “a shot” or a big black cup of coffee one hour prior to training.  Caffeine stimulates the central nervous system by blocking adenosine, a neurotransmitter that normally causes a calming effect in the body and prevents you from feeling pain.  You’ll find your heart rate increase, pupils dilate and your muscles will feel tighter.  It also helps release glucose into your blood stream for extra energy. Voila… want to make that a double espresso?

They’re many more pro’s and con’s to using caffeine before a workout which we will not discuss today.  I find that 200 mg gives me the “caffeine buzz” and I’m a 205 pound male.   A single espresso has about 100 mg; a 6 oz of drip coffee has about 115-175 mg and a brewed coffee has about 80-135 mg (all these numbers depend on the strength of the roast) to give you an idea of how to experiment.

8.  Now It’s Your Turn…

Post your favorite tip or tick that you’ve used to have your best workout ever.  Feel free to elaborate on what I’ve already posted.

Written by Vince DelMonte