His anti-cardio movement resonates well with almost all men and women… and his trademarked quick… yet challenging program gets results.
Naturally, he’s not the only person that’s touting the power of interval training and supersets… but he WAS one of the first.
Now it seems that others are starting to follow suit… lol
Cardio is an over-rated way to burn belly fat, lose cellulite, and shrink your thighs. Research shows that interval training is a better way to burn belly fat, lose cellulite, and shrink your thighs.
If you want to lose belly fat, you should do lots of crunches. And if you want to shrink your thighs, you should reach for your ThighMaster… Right?
Wrong on both counts. Instead, you need interval training for fat burning.
This is a form of short-burst exercise that I’ve been using with clients since 1998 - long before the average trainer jumped on the bandwagon. In fact, when I first started writing about interval training back in 2000, no one believed that it was good for fat loss. Heck, I still have a hard time convincing people today…but when they finally try it, they love it!
So here’s the research proof.
In one study, Australian researchers from the University of New South Wales put three groups of women through a 15-week fat-loss exercise program. One group was a control group. Another group did three sessions of intervals per week (20 minutes per workout). And the third group did three sessions of long, slow, boring cardio (40 minutes per workout).
Forty-five women were in the study - and it is important to note that they were not all overweight. On average, they had a healthy body mass index of only 23.22 (well below the cut-off of 25 that signals overweight).
At the end of the 15 weeks, only the interval-training group showed significant weight loss and a decrease in body fat and trunk fat. The interval-training group also had a significant loss of fat from their legs. And the more overweight a subject was, the better the interval-training program worked for her.
Oh, and did I mention that the slow, boring cardio workouts did NOT result in a significant loss of body fat? Something I’ve been saying for a long time now…
You can do interval training with machines, or outside, or on your bike. It’s simply a period of “harder-than-normal” cardio followed by very light exercise. (Make sure to do a warmup first). You’ll repeat this hard-easy pattern up to 6 times. I don’t think you need to do more than that.
Then finish with a cool down. Your hard exercise interval should last 10-60 seconds, and your easy rest interval should last 2-3x’s as long. Always start conservative and don’t do too much too soon.
Do interval training 3 times per week. Four at the most. You need some days off. On your days off, stay active, have fun, but don’t stress about what you do. It doesn’t mean you have to be in the gym doing a cardio workout. In fact, dare I say, you might never have to do traditional cardio again!!! This is a great new for most folks.
So if you want to burn belly fat and lose a few inches from your thighs, get started on a short, 20-minute interval-training program done three times per week. That’s all you need.
Alright people… there’s a new ‘up and comer’ in the muscle building world and it’s none other than “skinny guy champion”, Vince DelMonte.
Read this article, and then I’ll tell you afterward whether I think he’s full of shit or not.
Weight Lifting Rules For Skinny Runts By Vince DelMonte
You wake up in the morning and look in the mirror. Pleased with your appearance? If you more resemble the appearance of a long distance marathon runner than a world class sprinter, don’t worry, you aren’t alone. You just need to start following these weight lifting rules.
There are quite a few guys who simply have trouble packing on the lean muscle mass. Whether their hormonal environment isn’t quite as favourable or genetics was just out to get them at birth, one thing is for sure and that’s that they need to follow a slightly different set of weight lifting methods than those who seem to grow muscle overnight.
Luckily for you, you’re taking the time to do your research about weight lifting so you won’t be destined to a life where it seems like a strong wind might knock you over.
First, one of the key factors that skinny guys need to remember is that they must avoid volume work at all costs.
Rule #1:
Get in the gym and get out! That should be your motto from this day forward. Repeat it. Breathe it. Live it. Weight lifting is a calorie expensive activity and you need all the calories you can get at this point. If you are burning it up in the gym every single day, how do you expect to grow? You won’t.
You grow when you are resting and generally, the skinnier you are, the more rest you are going to need.
Now, that doesn’t mean you should park it on the couch for a few days in between your workouts. It simply means that each weight lifting should not consist of set after set after set. Followed by a rest break to talk to that hot receptionist and then back to another twenty sets.
No, you’re workouts need to consist of ten-twelve or fewer sets where you are pushing yourself to the MAX. There is no room for sissy, light-weight work in your weight lifting program.
Which brings us to Rule #2:
Ditch the isolated exercises. Who needs them? You certainly don’t.
If your workouts normally include bicep curls, followed by tricep kickbacks, followed by leg extensions, followed by chest flys, followed by… you get the picture, you’ve got to change this pronto. Remember, you’ve only got so much time you are allowed to be in the gym for. Don’t you want to get the biggest bang for your buck? Likely you do, so that means focusing on compound lifts only. This includes weight lifting exercises such as squats, bench presses, deadlifts, rows and military presses.
Become friends with those exercises and you will have new muscles in the picture soon enough. Toss the five day split program, get yourself on a good upper/lower or full body workout program and you have found the key to unleashing new muscle mass.
Now onto the next significant point. Cardio.
Rule # 3.
I know, I know, you want to be big, but you don’t want to be fat. Let’s not worry about that at this point, because you and I both know you are a long ways from fat.
Gaining fat weight is going to be more a concept of diet than anything else so as long as you are being smart in the kitchen, you don’t need to perform hours of cardio to remain lean. Cardio is just going to further burn off precious calories that could have gone towards building you new muscle mass. For you, calories are a hot commodity and should not be spent on the treadmill.
If you want to keep up some cardio for general health sake, fine, but limit this to two or three twenty minute sessions per week - TOPS. And make it low to moderate intensity as well. The only place you are to be intense is in the weight room.
This leads to rule #4.
REST! You’ve put in your effort at the gym, fed your body with some good food and now what? Plans to go out partying all night with your buddies? You might want to rethink that. While you definitely want to maintain your social life while trying to gain weight - and you should - it should not come at the sacrifice of sleep.
Sleep is primetime when it comes to your body repairing itself and growing stronger so short-circuit sleep and you are short-circuiting your results. Just don’t do it. Period. It’s that simple.
Get ready for rule #5.
Technique. Ever seen that guy in the gym who is hoisting so much weight on his barbell for barbell curls that it looks like he’s got more momentum going on than the Gravitron at the fair? He’s pretty much working every muscle in his body except his biceps. Not so beneficial. Not only that, but give him two weeks and a hundred bucks says he’s out with back pain.
You must maintain proper form throughout your weight lifting, not only to prevent injuries but also to see the muscular gains you are looking for. If you cheat form, you are only cheating yourself. If you don’t know what proper form is yet, book a session with a trainer or find yourself a spotter who can help you.
And now, bonus rule #6
Find a mentor. You want someone who’s been there, done that. They used to be a skinny bastard just like you and they’ve managed to overcome the curse and now tip the scales and dominate the weight room. This guy will do wonders for your motivational levels. Don’t feel like lifting? Have a good look at his body. You’ll want to pick that weight up after that. Furthermore, he can let you in on some of his tried-and-true secrets that just might be key for you as well.
So to sum up your new approach to your weight lifting sessions - get in, train hard and with proper technique, get out, eat and rest. Repeat this process over a few months without getting distracted or becoming too much of a party animal and you will make this the year you change your dreaded skinny image.
Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain
He teaches skinny guys a new set of weight lifting rules, without supplements, drugs and training less than before.
Okay, so I agree with everything here EXCEPT the low intensity cardio.
Fact: Sprinters are jacked AND they all pretty much started out skinny. Plus, there’s new research that suggests that treating your workouts like a competition raises testosterone levels and thus… helps build muscle.
First, Vince Delmonte does have a pretty good name in the industry… and I do know a few people that know the guy and they all have great things to say.
Which is a good thing.
(Truth be known, I’ll most likely meet up with him at some point this year…)
Here’s a cool video that I found:
Here’s the “skinny”… no pun intended.
There are a lot of ways to skin a cat… that’s for sure.
But, will No Nonsense Muscle Building stand up to the heat?
Well, like I said, I do know quite a few people around the industry so I did some networking and got Vince’s private email address.
Long story short… after I sent a pretty skathing message over to him… he replied back and told me to do my worst on any review.
(Funny, I do this shit all the time… lol)
Okay, this monster is 201 pages… no joke,
But it’s 201 pages of pure muscle building and nutrition bliss.
Sure, he probably goes a little over board with some of the stuff in the middle… helping you understand how specific factors effect your Testosterone levels, Insulin levels, GH levels, Cortisol Levels and Glucagon… which could lead to a little analysis paralysis… but from everything that I’ve seen…
Okay… I get it… so maybe that title isn’t that “PC”…
Whatever.
Tough love I say
Anyway, I came across a GREAT article the other day that I’m gonna share with you from a lady named Holly Rigsby.
Naturally, if you have read this here blog for any amount of time… I LOVE great content.
I also love great products… one’s that get people results.
Holly has an interesting product out right now that is all about “Yummy Mummies” getting into phenomenal shape… I’ll tell you more about that in a minute.
But first, let me show you the article that blew me away:
(used with Holly’s permission, of course, my comments in “blockquotes”)
Top 3 Reasons WHY More Moms are NOT “into” Resistance Training
Moms have mistakenly believed that resistance training shouldn’t be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each.
1. Moms believe the answer to Fat Loss lies in CARDIO
Can’t blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio.
From a Popular Beauty Magazine:
“The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you’ll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…”
The “cardio burns fat” myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice.
From a Forum:
“We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we’re building that up slowly because we hate it).”
Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you “hate” something – how much longer are you going to keep up with it – especially if you are no longer seeing results?!
Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio’s role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl.
I told you I liked this article. It’s in your face and RELEVANT to the people she’s talking to… YOU, the busy mom. Plus, everyone HATES cardio. It sucks… and it takes forever. If there’s a better way, let’s have at it, right?
2. Moms are scared of “Bulking Up”
Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique.
Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because:
One - they have the hormones to do so (we do not, well not naturally)
Two - they lift weights in an entirely different fashion
Three - they must eat a tremendous amount of food - muscle needs a LOT of calories to grow and get bigger.
So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day - you will NOT bulk up.
As an aside, most women that are trying to reshape their bodies work in a caloric defiect… which is definitely NOT condusive to building muscle. The action that most women feel when they resistance train is the swelling and firming of the muscle underneath that layer of body fat that makes a woman ‘think’ that she’s getting bigger.
Strip the body fat, and you’ll see just what I mean.
3. Moms think Resistance Training is just TOO Complicated!
“It’s so much easier.” “It is less intimidating.” “It’s less complicated.” These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more “mindless” options from which to choose.
Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration…..what exercise, what weight, set, super sets, repetitions, rests….Oh My!
The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment….just a small space and a few minutes of your time.
Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more!
From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball.
When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it!
Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body.
One more thing about resistance training that some people just don’t touch on… your body is going to LOOK like it’s supposed to PERFORM. I want you to really think about that before we continue.
Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of www.FitYummyMummy.com. Holly has worked with over 300 Mom’s to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don’t miss her Free Report: Top 5 Busy Mom Metabolism Boosters.
— end article —-
Okay, did you get all that. I’d like to think that the woman knows what she’s talking about. After all, I talk about many of the same things… lol.
As if you couldn’t figure that out on your own.
Here’s a kick ass video of a bootcamp that Holly put on:
I need to stop jamming at my desk… that video gets me pretty pumped up
Man, I didn’t know you had to sign a personal contact with yourself by reading this. That’s great stuff. An INSTANT probability of results increaser.
It ain’t all about the diet and fitness people. Let me tell you. I like the contract idea. I’m gonna use this in MY next product (sly smile).
16 Weeks ==> 4 Week “Splits”
Nice. Holly implements a proven “staggering” system that keeps the body from adjusting to the diet and activities.
(Seriously, you already know that I’m gonna tell you to go pick this up. I’m just trying to quickly “rationalize” it for you. Yet, I still don’t think that I’ll be doing Fit Yummy Mummy the justice that it deserves.)
Ha… I just read “fowl”… I don’t know why but that cracks me up. (I’m in the nutrition section).
I like the fact that she puts a PANTRY section in here that shows you what foods you should have. She even has my FAVORITE fat loss food that no one talks about in here.
(Figure it out)
OOh… it’s got pretty pictures of the exercises. I’m playing. If you didn’t know it, most programs just throw together a workout plan haphazardly without ANY guidance as far as the actual exercises are concerned.
This is a nice touch.
Okay… I’ve got to wrap this up. More work to do.
Anyway, Holly is definitely a Fit Yummy Mummy… you can tell in the book. I can only hope that my future wife looks this good after having kids.
Here’s my HARD and FAST rule on advice:
I only take advice from people that are ALREADY where I want to be.
This is why I find it difficult to take fitness and diet advice from Dr. Phil… you know?
It’s obvious that Holly knows what she’s talking about because she walks the walk.
Everything in Fit Yummy Mummy is well organized and well planned… and you’d do well to go pick it up.
After all, there’s no such thing as a FAT Yummy Mummy… that’s just reality.
So I get this email the other day from a friend of mine, talking about this new weight loss/fat loss “secret” that’s been swinging around the ‘net’ as of late. Give this a read and tell me what you think…
Steve, (My friends name)
In what is perhaps the most shocking announcement made in some time regarding the diet and health industry, a lady doctor has just released what some authorities are calling the world’s “Top Secret Fat Loss Secret!”
The woman doctor, whose name is Dr Suzanne Gudakunst, has really upset the major food & drug industries, as well as weight loss manufactured food companies.
In the past 6 years she has worked largely in secret developing what may be the “cure” for obesity — and testing this first on herself, and then on a select group of volunteer patients who anxiously awaited salvation from the harmful effects of suffering ‘the battle of bulge.”
So valuable her SHOCKING findings and PROVEN results are, that she’s now just released her simple and easy-to-do system under the aptly titled: “Top Secret Fat Loss Secret!”
And her timing couldn’t be better! …
- Since recent studies reveal obesity has now reached epidemic
proportions, her secret may well prove a major life-saver to the
now more than 40% of Americans alone who are labeled
“obese!”
- Children are now considered “fatter than ever” by most experts,
and Dr Suzanne’s remedy may prove a preventative in the fight
against later-in-life developed diabetes when these same
children grow into adults!
And what may be the BIGGEST “Shock” of all is this horrifying fact:
=> Dr Suzanne has received death threats for simply making
her secret fat loss solution available to the general public -
and from what law enforcement investigators believe may
be insiders in the weight-loss/diet food manufacturing and
weight-loss drug treatment industries!
One federal law enforcement official (who insists on remaining nameless) said in confidence:
“It’s no shock to us at the [agency name withheld for security
purposes] that this lady doc has received so many threats on
her life as food and drug companies stand to lose potentially
billions of dollars by the release of her new breakthrough
secret for losing weight.”
But now with the release of this breakthrough weight and fat loss revelation, people who previously struggled so very hard with little or any success in the fight against the “extra pounds” now have a VAST & POWERFUL WEAPON on their side for a well-deserved change!
When asked if she feared retaliation from pharmaceutical and weight-loss food manufacturers, she said almost too hopefully…
“I wish they would do so especially in public because to get
fired upon for this would demonstrate more than ever that I
must have done something very, very right … as anyone
with common sense would see that the only reason they are
in business in the first place is because being overweight as
a population only serves to make them even richer … and
what I’ve done is going to free masses of people from being
slaves to them for good! - even many millions.”
So despite the continued threats, Dr Suzanne is more on the ball and out to ruffle as many feathers as she can with her New “TOP SECRET Fat Loss Secret!”
To be sure the good gal-doctor isn’t going this alone! Nope. She’s got some very BIG heavy-hitters on her side!
Joined in unison by some of the biggest names in modern medicine from the likes of Johns Hopkins, Harvard Medical, and a good number of the other leading world-recognized hospitals and higher-learning institutions, Dr Suzanne moves rapidly forward in her personal “war” on ugly, unwanted fat and for the pursuit of better and eventually optimal health for all!
Additionally, you should know that nothing about her secret fat loss cure is difficult or hard to do.
What you may even find strangely surprising about her secret is the fact that it can by done by anyone effortlessly! (You’ll have to see it for yourself to understand how this is actually possible!)
So if you are someone who has been losing the fight against ugly fat and unwanted extra inches (that eventually without a doubt will shorten your life and lower the quality of it), then this is exactly what the good lady-doctor ordered!
Just grab the good doctor’s secret for yourself at:
But I feel it only fair to warn you that “the rush” is so vehemently on, that if you hesitate you may find that tomorrow when you get there (the link just above) the credit card-taking process might be so overburdened that you can’t order at all … (So it might be a good idea that you hurry on over there NOW rather than risk waiting till later and losing out for good!)
Plus, it’s my understanding that she knocks off nearly HALF the price just for people getting over there within 24-48 hours!
So if I were you I’d not take any chances because although credit card processing may still be working by the time you get there, the price may nearly DOUBLE just 2 days from now (and then you’ll kick yourself saying “Dad-gummit! I knew I should have grabbed that when I had the chance!” … so don’t let this happen to you - grab it NOW!)
Also keep this in mind…
———————————–
How many times have you seen sudden “breakthroughs” of such great controversy potentially come along and cause a woman doctor to actually get death threats for her secret ‘know-how?’ — You’re right … very, very few.
So don’t overlook this email as it may very well prove to be one of the most influential and important ones you’ve ever received…
-Shawn Higgings
Okay, so that email shook me up a little bit… not gonna lie.
Although, I really don’t think anyone’s gonna kill this lady either.
So, before I get into whether this “Top Secret Fat Loss Secret” is legit or not, let me show you some of the research that I did… and no, these are not scare tactics…
Check out this YouTube video of a little gremlin in someone’s colon:
And check this one out… showing you a whipworm… gross man!
I gotta tell you, I really don’t want any of this stuff in me after seeing that.
Of course, I don’t think I’m much into enemas and crap like that either.
So here’s the deal, I’m gonna pick this little book up and go through it to see if there’s any truth to this. It’s got a money back guarantee through Clickbank so I’m not concerned about getting a refund if it does suck.
I’ll post a more thorough review once I get done, but for now, you’d probably be well to do to pick it up for yourself in the meantime and bank on the MBG (money back guarantee).
I do know this, there are some very basic things when it comes to fat loss, most of which revolve around calorie consumption. But, each body is different and some things work better on some than on others.
That’s the ONLY reason I’m telling you to go ahead and take the leap before I get this review totally done.
Because my review MAY NOT help you make a good determination of if this “Top Secret Fat Loss Secret” is best for you… only you TESTING the material will truly get you the data and results you seek.
Just do like I’m doing and take a shot at it… it’s the only way you’ll truly know.
(Oh, rumor is that there’s some talk about interval training in the book… so I know that there’s at least ONE thing in there that’s true pertaining to fat loss.)
2) You must keep a training journal in the Turbulence Training Membership forum (don’t forget, you get 3 months free access to the Turbulence Training Membership site when you order Turbulence Training).
3) You must post before and after photos in your training journal in the TT Membership section.
4) The TT Transformation Contest runs from Nov. 26th to April 15th. All transformations must start and finish during this time period. Therefore, you could start as soon as today (which I hope you do!) or as late as January 21st…but I know you won’t wait that long!
5) Each client has 12 weeks to complete their transformation. Photos must be taken on Day 1 and Day 84.
6) The Transformation Contest will be judged by a panel of experts, including but not restricted to: Craig Ballantyne, Brad Pilon, and Holly Rigsby.
7) In addition to providing Before & After Photos, each contestant must write a 300 word essay on their before and after success story.
PS - Photos must include a newspaper for Date Verification.
And here are the prizes:
Grand Prize - $2000 & a 3-year Platinum TT Membership
Second Place - $1000 & a 2-year Platinum TT Membership
Third Place - $500 & a 1-Year Platinum TT Membership
So, as you can see… there’s a little “change” in it for you. The sooner you start, the sooner you see results… and the bigger the jump you have on everyone else.
Again, don’t forget that the TT special ENDS TONIGHT.
