How To Get Ripped Fast!
Posted on February 8, 2010
» Filed Under Build Muscle | Leave a Comment
If you want to have a world class fit body, you must have body like: muscular, symmetrical and balanced, a well defined six-pack, and most importantly, you have to get ripped and shredded to the bone!
How to Get Ripped With:
Weight Training
For Skinny guys:
Bulky Guys:
Nutrition
Skinny Guys should
Bulky Guys should
Cardio
Skinny Guys should:
Bulky Guys should:
To learn further, please visit Vince Delmonte Fitness official site today.
Tags: building muscle
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How to get Nutrition if you are a Skinny Guy
Posted on February 6, 2010
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You need only to execute the basics properly to master the nutrition skills. Here are some basic principles:
Eat every 2 -3 Hours:
You should consume meal every 2-3 hours. So the question is how many meals you should eat? That’s easy, just divide the time you are awake by 3. For example if you awake 18 hours a day you should eat 6 meals.
Eat Variety of Foods:
You should rotate your food variety. Normally we will eat whatever is in our house, so the best strategy to eating a healthy variety is to make different variety of food each week. This will help in balancing your diet.
Eat Sufficient Calories
Even if you have the perfect training program, you will never grow unless you provide your body, the necessary amount of nutrients. You have to keep track on your every day meals if you want to ensure that your muscles have enough energy to support your workouts.
Take 40-60 Grams Protein per Meal:
Proteins should make up at least 35% of your overall caloric intake. So if you take 40 to 60 grams protein per meal, it will be enough to maintain your appetite, increase your muscle mass and keep body fat levels low.
Take 60-80 Grams Carbohydrate per Meal:
Deficiency of carbs in your diet can slow the muscle-building process because your muscle tissue will be used as energy if carbs, are not available. It is better to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates.
Take 20-30 Grams Fat Per Meal:
As a skinny guy 30% of your intake from fat can be very useful for boosting testosterone levels. But the key is to balance out your intake between saturated, monounsaturated and polyunsaturated fat. Just avoid the Trans fats.
Take Vegetables With Every Meal:
Vegetables have many vitamins, minerals and some important plant chemicals called phyto chemicals, which are essential for optimal physiological functioning. The most important role of vegetables is their role in recovery.
Take Your Biggest Meal at Breakfast:
Take your biggest meal at breakfast, pre workout or post workout. If you exercise early in the morning, then take the breakfast after your workout and if you have exercise timings on the other time, you should take it before your workout. The reason is that this meal gives sufficient energy to train hard and supports muscle growth.
Make a Pre Plan:
You must follow a plan that will ensure you that you have the food prepared and cooked in the right selection and amounts every time you eat.
Take the Whole in the Foods 60% and Liquid Meals 40% ratio:
This will ensure more vitamins, minerals, antioxidants and fiber that supplements.
To learn further, please visit Vince Delmonte Fitness official site today.
Tags: Nutrition
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How to get a Six Pack Abs if you are a Skinny Guy/Girl
Posted on February 5, 2010
» Filed Under Build Muscle | Leave a Comment
Your abdominals are a muscle group that requires the same formula and attention that you give to your shoulders or chest or arms. But fore some reason, abdominals are supposed to be a special body part and it is believed that it requires special rules of training. Here are some practical tips you can apply to your program to get a muscular six pack not matter weather you are a guy or a girl.
Your abdominals are a muscle group so it requires the same formula and attention as they are not different from other muscle groups. But it is treated like a special body part it is believed that you required a different set of rules and a completely different formula for training. You must train your abs with intensity and overload. Here are some practical tips which will help in your program.
1. Give it priority By Sequence:
If you want to give priority the abdominal muscles in your exercise program, then just do it. It is said not to train your abdominals first because you’ll weaken your core muscles for the rest of your workout. But it is a foolish thing. You should always train abdominals first in a workout if they need the highest attention.
2. Give Priority by Frequency
How often you train your abdominals is based what you needs. If your goal is to make your abs more muscular and dense, then a combination of higher load and less frequency would be ideal for you.
3. Your Genetics and Abdominals
Your genetics has very important role to play in your abs building. Just train your abs as hard as possible and hope your genetics take care of the rest. You can’t change yourself the shape or alignment of your abs. Your genetics will affect it.
4. Divide Your Abdominals into Two Separate Workouts for Best Results
You should train your abdominals safely and effectively by doing these basic movement patterns of your abs:
Use these variety Of Functional Exercises:
Hip Flexion Exercises:
1. Lying Hip Raise
2. Incline Hip Raise
3. Hanging Hip Raise
Trunk Flexion Exercises:
1. Swiss Ball Crunch
2. Weighted Swiss Ball Crunches
3. Weighted Cable Crunches
Rotation Exercises:
1. Russian Twist
2. Weighted Russian Twist
3. Weighted Cable Crossover
Lateral Flexion Exercises:
1. Lateral Flexion on back extension machine
2. Lateral Flexion with medicine ball over head
Building sharp abs is not an easy task to do. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time.
To learn further, please visit Vince Delmonte Fitness official site today.
Tags: building muscle, six pack abs
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How to Gain Weight if you are a Skinny Guy
Posted on February 5, 2010
» Filed Under Build Muscle | Leave a Comment
If you are underweight, you must understand first that you have to follow different set of rules to gain weight. You just can’t follow the rules made for normal people. If you do that, you will unnecessarily overload your metabolism. Try this set of rules; you will be benefited in the next four weeks surely.
1. Double You’re Eating:
Just double, whatever you are currently eating. If you are currently eating two slices of bread, then make it four. If you are using two scoops of protein powder, then make it four. It is possible that you are a few dozen meals short of filling out your underdeveloped body parts.
2. Remember Only One Thing: Food:
Eat food every 2-3 hours. If you are not used to it, then set a beep timer which remember you that it is the time to eat food. St the beep timer to ring every 2-3 hours. Remember that the first meal of the day should always consist of REAL food which can give your body quality nutrients.
3. BIG Eating Accessories:
If you want to get big and huge, you will require large amounts of food, almost double to what you are eating now. So get BIG eating accessories. Get a BIG cup, BIG bowel and BIG plate. Surround yourself with BIG things.
4. Never Train Hungry
You should at least eat three solid meals before going to gym for your daily workouts. If that’s not possible for you because you are going to gym early in the morning, then do another thing. Eat biggest meal of the day immediately after your morning workouts. Because it’s simple thing, you can’t drive a car with empty fuel tank.
5. Eat Only Nutrient Intense Food:
Just eat caloric-rich foods, loaded with nutrients. Avoid foods with empty calories. Eat a high caloric meal loaded with carbohydrates, proteins, fats, vitamins, minerals and fiber. Here are some of the best names:
6. Drink a Carb-Protein Drink during You Workout:
Have an extra workout drink before and after your workout. You will easily gain one pound per week.
7. Follow the motto: “Never Stop Eating”
Never stop eating. Your body will require more food as you gain more muscle on your body and your metabolism increases. Just remember, if you don’t eat you will not grow.
Conclusion
If you are truly committed to your goals of gaining muscle weight and no longer want to be underweight, then accept the challenge.
To learn further, please visit Vince Delmonte Fitness official site today.
Tags: building muscle, gain muscle
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How to Gain Muscle Fat?
Posted on February 5, 2010
» Filed Under Build Muscle | Leave a Comment
How to gain muscle fast is not an easy task or not so tough either. Bu you have to be prepared to work smarter, not harder. Here are some important advices to gain muscle fast.
If you really want to gain muscle fast than keep the weights heavy and never do more than 10 reps because if you are lifts weights more than 10 reps, you will emphasize your slow-twitch muscle fibers, which will be resulted in to no muscle growth. To do the workouts with a partner won’t be a bad idea in terms of safety issues.
This is one of the easiest ways to increase your muscle density and take your fitness to a new level. Do more work in less time and increase your work capacity. Try to complete your current workout in less time. Take shorter rests in between and move fast from one exercise to another.
Your goal should be the growth of your muscles not the exhaustion of them. So once you have done one group of exercise, just move in to the next exercise.
Follow the following steps:
Do the first 1-2 sets at 85% maximal effort.
Do the third set at 95% maximal effort
Do the fourth set at 100% maximal effort.
Anything beyond this will exhaust the muscles and will delay your recovery ability to hit the muscle again.
The Nature has designed your body to bear stress. So increase your workouts by 5% every two weeks. You may think that it is a bit quicker but it will also give quicker results.
To learn further, please visit Vince Delmonte Fitness official site today.
Tags: building muscle, gain muscle
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