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More 7-Minute Muscle Q & A
May 29, 2008
Wow, I knew the 7 Minute Muscle Plan would be a hit but I had no idea it was going to involve so many emails with questions (thanks for sending most of them to Jon and not me!) 
Whether you have ordered or not, take a look at some of the most popular questions people have been sending in. If you’re currently on the plan then this will be VERY helpful for you too.
All of these questions were answered by Jon himself.
Question:
I ordered your program a few days ago after listening to your interview with Vince. I was very intrigued by what I heard. I have now read the book, and even did the Phase 1 Chest workout today. (I got my hubby to do it too which was great!) The chest workout was moderately challenging, but I am not sure if I should have done Phase 2. I have worked out with weights for years, but especially in the last year I have done it consistently and really pushed myself to work hard.
Jon Benson:
‘Moderately challenging’ sounds ideal for your ‘first’ 7MM workout. Assuming you were down into the lower reps (1 or 2) by the end if your first 5 minutes and that was ‘truly’ hard, then you’re doing just fine.
If not, increase the weight as I instruct in the book. It’s ‘very’ important that you get the correct weight; otherwise the workout will not be challenging enough.
Also, give 7 minutes a try…but you sound like an intermediate-advanced level trainee who would do fine on 14. 14 is brutal, just fyi. Still, take that whole ‘mental’ bit seriously, as well as the ’starting in the middle.’ It’s vital that you save your time and maintain a good lifestyle while you get results, otherwise it’s kinda pointless, right?
Question:
I workout regularly with Cathe Freidrich, and I have gone through P90X, so I think I am fairly advanced. I was planning on ordering P90X Plus to do over the summer, when I have a little more time for my workouts, but when I saw your program, I thought maybe I would try that first. I am definitely intrigued by the idea of doing more in less time. However, I am going to be really frustrated if I start losing ground with your program! How do you think your program compares to one that does more like 45 min. strength training 2-3 times per week w/about the same for amount of cardio on other days?
Jon Benson:
Great question.
If you’ve been seeing results on this level of training, then there may be a ‘bit’ of backsliding in the form of deconditioning. However, MOST people do not see results from this degree of work for more than 12-16 weeks before they stall. That’s been my experience.
Now, that being said: If you go with 14 minutes 5 days per week and take into consideration ‘density’, you’re probably going to increase your total work output compared to the 45 minutes.
If bodyfat is a problem, you may want to keep the 45 minutes of cardio 2-3 days per week. But again, try GXP and walking and see where you get. Again, you are burning more calories with 45 minutes 6 days a week of training, but at what cost? The calories you are burning could ‘easily’ be cut from your diet - literally about 300-400 tops for a workout of 45 minutes, and that’s pushing it.
I prefer to eat slightly less (100 calories per meal…big deal!) and train less BUT with greater intensity to see results.
There’s no way you can compare 45 minutes of standard training with the intensity 7MM workouts deliver, especially when you get used to the system.
Question:
I know Tom Venuto says that both time and intensity are factors that should be taken into account. He seems to say that if you can do more, you should, but you shouldn’t do more than you need to.
Jon Benson:
Yes, I know Tom quite well. He’s a great guy and a fabulous trainer.
But we disagree on this point. Tom’s training works, but it takes him to the point of utter exhaustion. It is his life’s passion. If that is cool with you, then I say go for it. If you have the genes to recuperate (that’s a big if) training like that works fine. If not, or if you do not want to live, eat and sleep bodybuilding, then my system is superior.
Also, 7MM ‘does’ ask you to do more - it just starts with far ‘less’. The studies in my book clearly illustrate the benefits of brevity training as shown over the history of clinical research on the subject.
Tom and I chatted prior to the release of 7MM (I’m still waiting for his review…it should be a doozy… : ) Here’s what he said:
1. I’m all for short and brutal workouts (and I know this as I’ve trained with Tom.) He loves Vince’s 8×8 protocol, which ironically is how we met! Vince Gironda’s 8×8 takes 6-8 minutes to perform.
2. He’s into ‘longer’ workouts for cardio and eating ‘more’ food. This too is covered in my book, as well as the reasons I disagree with this if your goal is to have a good body ‘and’ a freakin’ life! Does it work? Sure, but the cost is too great.
Finally, I urge you to look at the results guys like Bass and Winett (covered in my book) have had with very brief cardiovascular raining protocols.
Question:
So I guess what I am asking is how do you think I could best utilize your program now that I have a little more time than I do during the school year? At my level of fitness I was thinking I might either do Phase 1 + approx 30 min. aerobic training each day, or phase 2 w/ a little less aerobic training. I would love to do just 9 min like you suggest, but I did Turbulence Training a while back, and I started gaining weight (maybe a pound) after a month or so. I figured that was because I was burning less total calories due to decreased work out time.
Jon Benson:
Sounds like you’d be better off doing Level 1 but REALLY working it (mentally and physically) while keeping your cardio at the same level. The difference in calories would only be at most a few hundred per week.
Try that first. Then alter it from there.
Question:
You really didn’t mention much about diet in your book, but it seems to me that almost any exercise program can work, as long as your calories are in the right range . I just have no idea where that range would be if I cut back my exercise time by that much. I currently do about 3- 4 hrs per week divided between 2 days of full body weight training, and 2-3 days HIT and moderate intensity cardio.
Jon Benson:
I will — and while I agree with this partially, the hormone factors I ‘did’ cover in my book will come into play.
My basic philosophy is eat a bit less, train a lot less, and walk a lot more IF you want your gains to be measured in the decades rather than in the months or years (if you’re lucky.)
Who do you think eats more: A sprinter or a marathon runner?
Now, who looks leaner? More muscular? The sprinter, of course. They do ‘far’ less work volume-wise, but far ‘more’ work intensity-wise and produce the hormones that build muscle and burn fat accordingly. Very few sprinters bother with weight training or diet except for the elite few Olympic-level guys.
Question:
Please let me know what you think. I would really like to simplify my workouts, and I can see that your program would be great for that, but I also really want to do a program this summer that will take of the last 7 lbs. that have been my goal for a long time now. I am a very busy mother of 6, so every minute really counts when I work out.
Jon Benson:
Well, a mother of SIX (wow!) needs all the time she can get. The last 7 is an issue of both diet and training, but FAR less weight training. While WT burns calories longer, it requires ‘very’ little to kick the body into this hyper-calorie drive. Too much WT drains the body and forces you to ‘conserve’ fat for survival. Cardio…not as much, as long as the intensity is not all-out all the time.
END
Man, I have to thank you Jon (if you’re reading this) for all the research and effort you’ve put into developing the http://www.7MinuteMusclePlan.com Lot of my readers are telling me this is first book they’ve ever ordered on the Internet and they are VERY happy with their decision and looking forward to the next 6-12 weeks on your program.
Click here for more information –
http://www.7minutemuscleplan.com
Talk soon,
Vince DelMonte
P.S. This Saturday night I’ll be doing a photo shoot, 2 weeks out from the World Fitness Model Championships and will be posting them on my Facebook Fan Group page and here for you to see. Even though I made the decision last minute, with little time to prepare, I think I’m going to be ready to make quite a presence on stage! I’m sitting at 200 lbs and 8% fat!
7 Minute Muscle In Mexico
May 26, 2008
Did you get a chance to check out Jon Benson’s controversial 7 Minute Muscle Plan?
As you can imagine, I’ve been getting lots of emails on the program and I want to answer some of them, Q and A style.
Trust this helps.
Question: This sounds great, but how does it tie in to your No-Nonsense Muscle Program? I’m currently reading your eBook and watching the videos, and feel a little overwhelmed with all the info there. So where does this 7-minute workout come in to play with your program?
Vince: Jon can speak pretty fast sometimes. I think it would be an ideal split. Jon’s program is excellent for giving your joints some rest because your 1 RM are between 40-55% tops.
Some people go 12-16 weeks on Level 1 of 7MM. Personally, all I could handle before I went back to my NNMB program was 6 weeks because I ‘have to’ train longer than 7 minutes.
I would recommend doing NNMB for 6 weeks and then 7MM for 6 weeks, and that will keep things very fresh in the cellar!
Question: What about fat loss?
Vince: I personally used 7MM during a fat-loss phase, and loved it because IMO, the weight-training is a primary vehicle to send a signal to your brain to KEEP your muscle.
It’s diet and cardio that is going to create the fat-loss effect in conjunction with keeping your hard-earned muscle, which 7MM does very well.
You might even gain some new muscle while in a caloric deficit because of the ‘brains’ behind the program.
Question: What if I want to train longer than 7 Minutes?
Vince: You’re actually not allowed, or else I’ll send ‘Vinny the Knife’ after you!!!!
The ‘basic’ workout is 7 MINUTES on the dot, not including a warm-up and cool down or stretching.
Personally, after I did the first 7 minutes, I was AFRAID to do another round - especially on the same muscle group!
If you’re really nuts then be my guest and hit the ‘intermediate/advanced’ workout which is 14 MINUTES (intermediate) or 21 MINUTES (advanced).
Question: What was it like using the program for 6 weeks yourself?
Vince: Great question. Jon told me about this program back in Florida months ago, and after learning the system, I set up my week like this for the first 3 weeks:
Day 1 - Back, Triceps, Abs
Day 2 - Legs, Shoulders, Abs
Day 3 - Chest, Biceps, Abs
Rest and Repeat
And the second three weeks:
Day 1 - Chest and Back
Day 2 - Legs, Abs
Day 3 - Shoulders, Arms
Rest and Repeat
So I was using the 7MM protocol on each muscle group every 5 days to maintain a high frequency on the muscle. Jon provides a whole whack load of program set-ups that you can be creative with. Here are my highlights from the program:
- Honest system to MEASURE progressive overload each workout
- Only ONE variable to beat each workout
- Little thinking which equals higher intensity
- Incredible PUMP and BURN
- Less stress on joints from working in 40-60% of 1RM range
- Zero opportunity to socialize for 7 minutes
- Actual system that SHOWS you how to apply concept of LOW VOLUME and HIGH INTENSITY
- More time to read, go to movies, hang out with friends and family
The coolest thing was that I did this program while I was writing to you from my vacation in the Mayan Riviera, Mexico a few months ago. While I was on vacation, I did not miss a single training day due to my a 7 minute muscle workouts.
Question: Is this program better than yours?
Vince: Both Jon and I would tell you that this program is NOT for everyone, and that Jon and I are not like Mike Mentzer who would tell you ‘It’s my way or the highway…’
The program that works the best is the one YOU make work. You know that ALL programs work - it’s just a matter of how long. This is absolutely an incredible resource to have for when you literally only have 20 minutes in the gym and need to get the most out of your workouts.
Question: What if I don’t like the program or it does not work for me?
Vince: You have nothing to lose by trying the program. Jon has a 60-day money-back guarantee so you can try the program out for 56 days and then email him, even after you get ripped and muscular, and screw him over by asking for your money back.
That’s the guarantee he makes, so there is no risk in trying the workout. When you order the program, you’ll get too see me coach five of my personal clients through one body part each. Every workout is filmed on video for you to watch so you have no reason not to get the system straight.
Click here to save hours in the gym and build muscle –
http://www.7minutemuscleplan.com
Vince DelMonte
7 Minute Muscle? Are You Kidding Me?
May 23, 2008
Just seconds ago I got off the phone with Jon Benson and am literally the VERY first person to interview him on his brand new controversial muscle building system found at http://www.7MinuteMusclePlan.com
Yeah, I know, anyone who who associates his name with the words “muscle” and “minutes” in the same sentence is either a crack job or has some serious talking to do.
Skeptical?
You should be.
Jon’s got nothing to hide and reveals all!
If you’ve ever heard Jon speak, you’ll know he’s a FUNNY guy, very ENGAGING and I can assure that you’re about to discover one of the most effective ways to build muscle (and lose fat) by applying his 7 minute muscle protocols.
Still think it’s BS?
Still think it’s hype?
Suit yourself, but you’ll never know until you listen to the call and try the workouts for yourself.
Click here to listen to the FREE MP3 for the next 24 hours:
Click here->
7 Minute Muscle Interview with Jon Benson and Vince DelMonte
Have a great weekend,
Vince DelMonte
P.S. 7 Minute Muscle is by far the most challenging, time-efficient and motivating workout I’ve donein a long time and it lives up to the hype.
I personally filmed all the DVD’s for Jon (my compliments) because I thought this was such a tremendous workout IF it’s done properly. Listen to the call and grab yourself the book to learn how to apply the concept of “low volume” and “high intensity” with the 7 minute muscle plan.
Guess who’s competing in 25 days?
May 21, 2008
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Guess what? I’ve just made a big decision and finally pulled the trigger!
I’ve been debating for the last few weeks if I’m going to compete at the World Fitness Model Championships in Toronto Saturday June 14 - which is 25 days away.
It’s been 3 years since I’ve competed on stage and I’ve always said, ‘What’s the point of competing if I’m not going to look different?’
Last time I competed I went down to 170-ish pounds and 6% fat. This time I plan to be around the same body fat but at 200 pounds!
I was going to compete in South Beach Miami at the Universe Model Championships (you’ve probably seen this advertised in every fitness magazine) but that’s the day of my little cousin’s wedding.
The Miami show would be perfect because I figure I need to lose 6-7 pounds of fat to be 6% fat, and the Toronto show is cutting it close, but I said, ‘What the heck… let’s do it!’
I’ve also decided to compete in the Mr. Chin (swimsuit competition) two weeks after that, so I’m going to ‘milk’ these two shows and get LOTS of new photos, interviews with other competitors, and video footage to share with you over the next six weeks.
I’ve got a mini photo shoot this Wednesday night and will probably post the pictures for you to see. I’m training twice a day and dialed right into my diet (which I’ll post soon too).
With all this ’social’ stuff going on I figured I would create a ‘Vince DelMonte Fan Group’ on Facebook, so I wanted to invite you to join my group.
Click here to join (it’s free):
– Vince DelMonte Fan Group
I will be posting articles, videos, fresh content, events and product launches on a regular basis.
If you don’t have a ‘facebook profile’ it only takes a few minutes to set up and it’s currently the world’s biggest social network site, so you’ll be able to meet all of my other customers and clients and start ‘mingling’ and making new friends (I have over 30,000 customers from more than 100 different countries).
I want to invite you to start posting your own videos and pictures, and start discussions on any topic you wish.
Make sure you join my Facebook FAN GROUP to get in on the action - NOT my personal facebook account (I don’t mind if you do add me but you’ll miss out on all the training info).
Lastly, the long weekend here in Canada just passed and I realize the official start to summer is next weekend in the U.S.
Hopefully your goal of getting ripped and muscular has stayed at the top of your ‘goals list’ this year, but if not, don’t panic.
If I can make tremendous progress in four weeks then so can you. All is not lost and NOW is the best time to get your body prepared for all your summer socializing.
The best thing about being lean and muscular is that you don’t have to worry about what clothes to wear. Seriously! I’ve found that as long as you look fit then any shirt, tank top, jean, short, or bathing suit will look good on you.
It’s funny that way - get the body you want, and shopping for the ‘right clothes’ will go to the bottom of your ‘to do’ list - you’ll see how you make the clothes and the clothes don’t make you.
If you need a plan to get started with, your best bet is to start with my low volume and high intensity muscle-building workouts (start with the Beginner 29-week program) and pick one of the 84-day meal plans (depending on whether you need to gain mass or lean down) - and go to work.
It’s important that you start lifting some heavy weights relative to where you are if you want to accelerate your results. And that’s what Arnold would tell you too. Here’s a funny story I just ready about Arnold (cut from a magazine):
A wannabe fan strolled up to Arnold and complained that he couldn’t get his calves to grow. ‘I don’t use heavy weights because I want to get a really high intensity burn,’ said the fan.
‘Listen,’ Arnold replied back, straight faced, ‘if I got a match and lit it under your ass, you’d get a fantastic burn,but it wouldn’t help your muscle size. You have to use heavy weights!’
Not too subtle, but the point was made.
I love that story! Before you do anything else today, order yourself my complete No-Nonsense Muscle-Building package at http://www.VinceDelMonteFitness.com and get ready for summer!
Train hard and expect success,
Vince DelMonte
Create a ‘Muscle University on Wheels’
May 13, 2008
I just bought a brand new car that has this ‘technology’ package with a brain smarter than mine! Seriously, to operate this car I think I need to go back to school.
As I’ve told you before, I’m probably the only guy that looks forward to doing a 24-hour road trip because I turn my car into a University on Wheels. I’m not sure if this is good or bad but I think I’m addicted to ‘learning.’ I find it extremely powerful when I’m in a conversation and can back up my points by referencing an author and a book.
I love when my friends say, ‘Where do you learn all of this stuff?’ And I reply very cooly, ‘I’m very well read,’ as I smile.
And even though my new car is equipped with 299 satellite stations, I still prefer to cycle through my personal audio tapes. If you came into my car you would find the following:
1) The Pacha Experience (that’s my house music from Ibiza I listen to on the way to the gym to get pumped up)
2) The Word of Promise (I’m attempting to listen to the New Testament Bible on Audio during longer rides in the car)
3) The 7 Habits of Highly Effective People by Stephen R. Covey (this book or 3-hour audio is a MUST for everybody)
4) Built to Last/strong by Jim Collins (an audio series on the successful habits of visionary companies to help build my website)
5) Instant Italian Immersion 2.0(a 6-hour audio series that promises you’ll be able to speak Italian in 6 weeks)
6) Ultimate Muscle Advantage MP3’s (interviews with the world’s biggest experts on building muscle)
What kind of audio do you listen to in your car that helps you grow in all areas of your life?
Many of you have already ordered the entire audio program at http://www.UltimateMuscleAdvantage.com
Scott Abel
Chad Waterbury
Bill Hartman
John Berardi
Charles Staley
Mike Mahler
Nick Nilsson
Eric Carlson
Jeff Anderson
Hugo Rivera
Eric Cressey
Mike Robertson
Chris Guerriero
Dax Moy
Peter Siegel
A.J. Roberts
This is by far the coolest and most powerful muscle building resource anybody, including the speakers, can own.
(By the way - let me know if there anybody else you want me to interview… I have no problem continuing the series for you)
Hundreds of you listened to the calls live each week.
Thousands of you have listened to the replays of the interviews I leave up for 24 hours.
Once the calls are over, I’m going to charge $47 per call, but right now your investment is just $97 which includes all 16 downloadable calls - that’s $6 a call (and will be less as I add more interviews). I am guessing that even ONE tip to get you more attention and more respect is worth more than $6?!
Click here for the complete offerbr
– http://www.UltimateMuscleAdvantage.com
If you missed a call or would prefer the luxury of listening to the calls while you browse the Internet, do your cardio or drive around town, then this is the option for you.
I know that a lot of my success is contributed to investing into inspiring and motivational CD’s while I travel in my car.
With summer only a few weeks away, you don’t have much time to absorb and implement these experts’ confessions ‘caught on tape.’ The sooner you get this resource, the faster you’ll have a whole new outlook, a whole new body and a whole new life.
Turn your car into a ‘Muscle School on Wheels’
– http://www.UltimateMuscleAdvantage.com
Vince DelMonte
Mike Gained 35 Lbs Of Muscle In 6 Months Got The Girl Of His Dreams!
May 11, 2008
Check out this most INCREDIBLE success story emailed to me:
“Hello Vince, I have finished training 6 months with your program, No Nonsense Muscle Building and I got some very satisfying results! In closed in this email are 2 pictures, my before picture taken November 1, 2007 and my final picture taken May 1, 2008.
a href=”http://bp3.blogger.com/_NguXtbzYdSw/SCe09BoaG7I/AAAAAAAAAGY/uPr6xwl5iNY/s1600-h/mike+nov+07.jpg”img style=”cursor:pointer; cursor:hand;” src=”http://bp3.blogger.com/_NguXtbzYdSw/SCe09BoaG7I/AAAAAAAAAGY/uPr6xwl5iNY/s320/mike+nov+07.jpg” border=”0″ alt=”"id=”BLOGGER_PHOTO_ID_5199323255325465522″ //ap
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I am extremely happy with the result and now that I have trained my ass off I know that I can only achieve higher results and a more sculpted body.
I followed your program like my life depended on it and I think that made all the difference in the world. At first, it was very hard for me to strong”let go”/strong of my previous beliefs of bodybuilding but I trusted in your program, the words you wrote and followed it as planned.
I had been liked in school and did not have a hard time making friends, but I wanted to impress the girls and was ashamed to take my shirt off when we went to the pool or beach.
Starting out I weighed 149.5 pounds (as of 11/02/07) Final weight in today 188.1 pounds
I gained over strong35 pounds of muscle/strong and am not intimated by the other “gym rats” People are taking notice of my gains, saying, ‘Wow I have never seen an exercise like that, can you show me!’
I did not skip meals in fact I even ate more than 6 meals a day sometimes. I made it into a competition with myself to see if I could eat more than I had the previous day. Starting out at just 2,000 calories a day I was able to eat over 6,000 calories. It has helped me gain an incredible amount of muscle and add size to my frame.
I can only hope that I will continue to build even more muscle and get up to my goal of 195 pounds. It has been a long, tough, last 6 months but my hard work has paid off. I want to thank you again for putting together such an amazing, easy to follow program. Your DVD added onto the program enhances the overall programs value 2 fold. If I had to pay 107 dollars all over for the ” deluxe package ” I would pay plus more!
Thanks again Vince for giving me the confidence to believe in myself, change my outlook on life, and more importantly get the girl of my dreams - I have been going out with her 2 months now it has meant the most to me to be able to achieve such a high level of success following your guidance, tips, advice and outstanding program. I love going to the gym, changing up my rep schemes every few weeks, changing exercises it has made all the difference in the world!”
Your friend,
Mike Williams
WOW! Let’s all give Mike a round of applause - you should be proud of yourself bro and I know you will be one of the great ones!
Click here to get the same results as Mike:
–http://www.VinceDelMonteFitness.com
So what can we learn from Mike’s story?
1. He is just like you - he wanted to impress the opposite sex.
2. He was ashamed to take off his shirt at the beach of pool.
3. He trained his a$$ off.
4. He followed the program like his life depended on it!
5. He “let go” of his previous beliefs on bodybuilding.
6. He trusted the program.
7. He followed the plan.
8. He is now inspiring people at his gym.
9. He did not skip meals.
10. He progressed his calories from 2000 to 6000 over time.
11. He gained 35 lbs in 6 months by cycling his reps the way I showed him.
12. He is now dating the girl of his dreams.
13. He loves going to the gym now.
I think it’s safe to say that Mike has become a NEW MAN, would you agree?!
I am also confident that Mike will climb to his next goal of 195 pounds and maintain his lean and athletic frame and continue to fill out and get stronger and fitter.
As modestly as I can say, Mike is right, the FOUR HOUR digital DVD that I include in the package increases the value of the package 2 fold - I would say 10 fold
Mike’s email hit a soft spot on me because his story is very similar to mine. I, too, was 22 years old when I gained the similar amount of muscle mass in 6 months and it changed my life - inside and out.
If you have a success story you would like me to share then please send it to my personal email address
vincedelmontefitness@yahoo.ca
If you want to be the next success story then MAN UP and order my No Nonsense Muscle Building program and get started with the first 29 week program at my site.
Train hard and expect success,
Vince DelMonte
How To Lose Belly Fat Part 2
May 7, 2008
As promised, I have the 2nd part of my interview with Men’s Health fat loss expert Craig Ballantyne from http://www.NoNonsenseFatLoss.com
Let’s just jump right in because you don’t have much time left to lose your belly fat and get lean for summer (and you only have until TONIGHT at midnight to get 10 ‘birthday presents’ he’s giving you to get a ‘beach body’ this summer).
Vince: What is one thing most guys are missing the boat on how to lose belly fat?
Craig: Most guys, at least that I deal with through Men’s Health, are still doing outrageous amounts of slow cardio.
It’s lame.
It’s gotta stop.
One guy today wrote that he’s doing an hour twice a day. It’s stupid. I have to reign in a lot of guys who get the ‘more is better’ thinking going on.
You and I might think a lot of people know about interval training, but in reality, the people that do are very few and very far between.
So I just spend my time teaching guys that if they want to look like the college athlete they remember themselves to be, then they need to train more like an athlete, and less like a marathon runner.
Vince: Share your top 3 secrets for single digit body fat…
Craig:
1. Drop the grains from your diet. That doesn’t mean drop all carbs, it just means drop the bread, pasta, and processed cereals. And I shouldn’t have to mention that all sugar has to go as well.
Eat whole, natural foods only.
2. Do total body resistance training sessions 3x’s per week. Hit the upper back, the chest, the posterior chain, the quads, and the torso/abs. I have a new program out called the ‘Big 5 Fat Loss Circuit’ which shows guys how to do that with dumbells, barbells, or bodyweight exercises.
I believe there are 5 big movements a fat-loss focused workout should contain.
a) A squatting exercise
b) A pushing exercis
c) A pulling exercise
d) A single leg exercise
e) A total body ab exercise
3. Add interval training, 3-4 times per week, for 20-30 minutes. NOT 6 days per week for 45 minutes…that’s another thing guys screw up…they bring the marathon mentality to interval training. That’s not how it works. It’s like bringing a ‘hot dog eating contest’ mentality to Happy Hour at a bar…do that, and you’re in a heap of trouble.
Vince: How would you address the ’skinny fat’ syndrome with your program?
Craig: Most skinny fat guys eat a wussy diet, full of sugar and foods from bags and boxes. They have good intentions, but lie to themselves about how many times they go astray from their nutrition plan.
They are the guys who say they eat almost perfect, but in reality, are more like 60% compliant. They are the guys who give in and eat a bag of MM’s (the chocolate kind, not the manly peanut kind) while watching chick flicks with their girlfriend.
So they need to cut the crap out of their diet. It’s painfully obvious.
Next, they need a good total body program, something that addresses the Big 5 movements. When these guys do go to the gym (often only twice per week - Monday for chest and Wednesday for back - and the rest of the week they are at Big Box stores picking out drapes with the girlfriend) they use machines and isolation exercises.
They need to do the exercises they hate - squats (and not Smith Machine Squats), free weight rows, split squats or lunges, pullups, and total body ab exercises (not 2-inch crunches).
And they need to do intervals, rather than flipping through magazines while doing slow cardio.
Personally, I think the ultimate beach body physique that most guys are looking for is what a typical NFL or NCAA football cornerback looks like.
Now imagine how he eats and trains. He’d be doing something like my TT Hard-core Fat Loss Program
You think you’d see one of those guys on an elliptical machine? Or doing cable crossovers?
No way.
So why are you?
End of interview
If you want more amazing information from Craig then be sure to check out his new Turbulence Training ‘Birthday Celebration’ bonus package and learn how to lose belly fat.
You have less than 24 hours to grab the incredible bonus package Craig has put together to help you lose fat in time for summer.
I’m off to Italy for the month of July and am working against the clock myself - I have two months to get to 5% body fat so that I’ll be ripped for the beaches!
Whether it’s a summer wedding or a trip to the beach, you want those defined arms, rock hard abs, and those inches off your belly, and Turbulence Training gives you a roadmap to do just that.
What good is it having a great body if you have to be a slave to the gym - especially in the summertime?
You should be outside enjoying your new body, not wasting your life away on the treadmill every day. You need short, effective workouts that allow you to get in, get out, and get on with your life.
I’m recommending that you check out a Turbulence Training so you can find a balance between working out and spending time with your family and friends, because Turbulence Training, unlike most workouts, requires only three short, but intense, 45-minute workouts per week.
Click here to get started
–http://www.NoNonsenseFatLoss.com
Vince DelMonte
P.S. Hurry, you only have until tonight (Wednesday, May 7th, at 11:59 pm) to claim your TEN limited-time bonuses.
And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, the Turbulence Training Nutrition Guidelines, and all the regular bonuses, PLUS the 10 additional bonus reports mentioned above.
How To Lose Belly Fat Part 1
May 5, 2008
I think I mentioned that I’m currently dieting and training hardcore in preparation for 5 days of filming my brand new (six-pack) DVD series. The only thing holding me back from filming today is that last bit of ugly belly fat around my lower abdomen…
I friggin hate it…
If you can’t stand your ugly belly fat and trouble spots and just realized that winter has flown by - I’ll admit - you might not have enough time to get ripped for summer…
… I just had a pro bodybuilder look at my physique this weekend (and I’m11% right now) and he said, ‘You definitely are not ready to compete in 5 weeks - maybe 7 weeks - IF YOU SMARTEN UP!’
This email is to help anybody who’s ready to SMARTEN UP and:
1) Burn that last 10 lbs of fat
2) Burn the first 100 lbs of fat
3) Sculpt your body so it turns heads this summer
Especially if you are looking for a TIME EFFICIENT workout and can’t afford double day workouts that include five 45-minute morning cardio workouts plus 5 weight training workouts in the evening (which is another option but not for busy people).
Back in January I introduced you to my friend Craig Ballantyne, creator of the fastest fat burning workouts I’ve seen. He’s been recommended by Men’s Health magazine, Oxygen magazine, and even by Jillian Michaels, the Personal Trainer from the Biggest Loser TV Show…
Before I saw the before and after pictures on Craig’s at his site a site, http://www.NoNonsenseFatLoss.com, I was skeptical because he recommends less supplements then I do, minimal cardio and you don’t even need to be a member of a gym.
Here is a little interview I did with him recently (Part 2 is coming on Wednesday).
After the interview, I’m going to tell you about some outrageous fat burning workouts and meal plans he’s giving away to help you lose your belly fat and fit into smaller clothes before swimsuit season.
This is all in light of his (33rd) Birthday Celebration going on today and until Wednesday…
How To Lose Belly Fat Interview with
Craig Ballantyne and Vince DelMonte Part 1
Vince: How do you personally maintain your ‘Mens Health’ physique?
Craig: I train very similar to my Fusion Fat Loss and Hard-core TT programs, using a lot of classic barbell exercises, some olympic lifts, and then single-leg exercises and bodyweight exercises to finish it off.
I train 3 days per week, but sometimes I go in for a 4th day just because, hey, I find training to be fine. But I have to hold back otherwise my joints get overworked from lifting and some other sports combined.
Nutrition wise, I don’t think I eat anything from a bag or a box, with the exception of the chocolate milk I drink after training. I eat a lot of fruits, vegetables, dry roasted almonds, pecans, walnuts, eggs, steak, chicken, sweet potatoes, and cheese. Even a couple of beers per week. But I try to eliminate all sugar - again, with the exception of the chocolate milk after training.
Not only do I stay magazine-lean with this approach, but I don’t get tired or mentally fatigued during my day of work. If I eat a lot of carbohydrates, such as pasta or oatmeal, I find I get sleepy.
Vince: Tell me about your own personal weight training program?
Craig: This is my 3-day routine right now. Total body workouts, with a different main exercise each day, and then the rest of the exercises are superset’s.
Workout A
Squat (3×3, 1×15)
BB Incline (3×5)
Lunge (2×8)
Snatch-grip BB Row (2×12)
Cable Rot’l Ch Press (2×12
Workout B
GM (3×6)
Deadlift (3×6)
DB Shoulder Press (2×8)
Pullup (2×8)
OH Squat (1×5)
Ab Work
Workout C
Bench (3×5)
Row (3×5)
Leg Press (3×12)
1-Arm DB Press (3×8)
EZ-Bar Tri Extension (1×8)
Chinup (2×15)
This is working out well. It changes every 4 weeks. My deadlift is about as strong as ever, but squat and bench are a little low…focus is on boosting my squat for the next 8 weeks.
Vince: Do you have any ‘little known’ diet tips to get ‘men’s health’ abs?
Craig: Personally, I find that eliminating grain-carbohydrates from my diet is an ultra-fast way to help me go from 10% to 8% body fat. Probably takes 3 weeks or less. And I can even do this while consuming some dairy, which a lot of people think holds them back from getting really lean.
So I just eat fruits, vegetables, nuts, and my post-workout chocolate milk to get carbohydrates. And that is the nutrition key.
With that approach, I don’t even have to do any interval training. Just weight training. I do a little unstructured interval training when I walk my dog (I just do a few sprints whenever I feel like getting my dog to chase me), but I don’t have to do intervals to get really lean.
For ab exercises, I really like cable ab exercises, and hanging leg raises and pullups combined with a knee up. Plus, I’ll mix in a bunch of bodyweight ab exercises into my warm-ups.
Vince: Why you don’t use supplements?
Craig: For me, the only supplements that work for building mass are creatine and meal-replacement drinks. But the latter is just another source of convenient calories, so I sub in chocolate milk.
I have used creatine in the past, but right now I just want to see how I can do without it.
For fat loss, I call B.S. on any supplement that claims to help someone lose fat fast. I don’t believe anything works.
For health, I do use supplements. I consume several tablespoons of Omega 3-6-9 blend oils per day, fish oil, Green Tea (I guess this doesn’t count as a supplement), and Greens-Plus (which I’m not even sure if I need because I eat a ridiculous amount of vegetables everyday).
END
You see why Craig’s TT workouts have helped tens of thousands of men and women escape the prison of long workouts, crowded gyms, and more importantly, the shackles of unwanted, ugly belly fat?
He really knows his stuff!
And as I mentioned, Craig turned 33 yesterday, but he’s the one giving away the gifts. In fact, he’s giving us over $537 of fat burning workout bonuses and meal plans to help every busy man and woman lose belly fat fast.
But these 10 bonuses will only be available for the next TWO days at http://www.NoNonsenseFatLoss.com
After Wednesday, May 7th, at 11:59pm, you won’t be able to get all of these bonuses together again.
Craig’s put together the ultimate Turbulence Training package that contains not only the regular beginner and advanced workouts (and regular bonuses), but also an extra 10 new ‘Birthday Celebration’ bonuses that are available only for the next TWO days, including:
1) Meal Plans for Men Women by Dr. Chris Mohr and Jayson Hunter (Value $97
2) Bikini Ready Abs by Holly Rigsby (Value $29.95)
3) 10-Minute Trouble Spot Workout for Women by Joey Atlas (Value = $27)
4) The Abdominal Exercise Index (Value = $77
5) Kettlebell Fat Burning Workout Unleashed by Troy Anderson(Value = $47)
6) Home Gym Muscle Building Workout by Jay Ferruggia(Value = $79.95)
7) The Big 5 Fat Loss Turbulence Training Circuit Workout by Craig Ballantyne (Value $19.95)
8] TT for Amazing Lower Abs by Craig Ballantyne (Value = $19.95)
9) The Turbulence Training Hard-core Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99)
10) A 6-Month Basic Level Membership to the Turbulence Training Discussion Forums Other Exclusive Fat Loss Info (Value $119.70)
Again, this entire package is only available for less than 72 hours. On Wednesday, May 7th, at 11:59pm, the 10 new bonuses will disappear from the offer, quite possibly never to be given away again.
Just a few days ago Craig awarded the winner of his transformation contest $2000 - you have to check out this girl’s physique.
Click here to see the collection of ‘before’ and ‘after’ pics:
–http://www.NoNonsenseFatLoss.com
You really do only have 5-7 weeks to SMARTEN UP and maybe this summer you weren’t meant to take back the beach; maybe you are fine wearing over sized clothes this summer; maybe you have learned how to deal with your health problems; maybe you could care less about turning heads…
…maybe you should just wait until New Years again to set the same goals?
Or maybe you should ‘man up’ and grab the information that can take you from a fat loss plateau to a brand new body just in time for summer!
After you check out Craig’s website, if you are truly serious about burning off your belly fat then I have no problem recommending the Turbulence Training fat burning workouts and the fantastic nutrition bonuses to change your body once and for all.
Let’s SMARTEN UP these next 5-7 weeks and get started:
–http://www.NoNonsenseFatLoss.com
Vince DelMonte