Will A Low Carb Diet Make You Lose Muscle?

Will a low carb diet make you LOSE muscle? Find out in this episode of ATSGS! Let's go over some reasons why a low carb diet is not good for building muscle. First off, let's define what is low carb diet. I consider you eating a low carb diet when you're eating less than 50 grams of carbs per day. - A low carb diet is going to eventually give you less energy in the gym. - Eating a no carb diet is going to decrease your drive and motivation in the gym. - A low carb diet plan is going to prevent you from getting good "muscle pumps" when you're working out. - Low Carb diets make it harder to replenish muscle glycogen. - To keep up the training intensity on the low carb diet if you're going to use if for fat lass, I recommend a refeed day every 3-7 days.

http://youtu.be/CNsgIdWwiBk

Can You Lose Fat and Not Lose Weight? (True or False)

Can you lose fat without losing weight on the scale? Find out in this episode of ATSGS! Only certain people can...watch the video to find out if you're one of those people. If you want to learn how to lose weight click the show more button. I will give you some cool ways to lose weight. - Find a GOOD training partner. A good training partner will not only kick your butt in the gym, but will keep you motivated throughout your entire workout session. This one tip alone could help you bust through a weigh loss plateau. - Get more vitamin D. Studies have shown that just by having adequate amounts of vitamin D in your diet, it can really help you lose weight fast. If you'd rather not supplement, at least get outside for an hour a day. - Decrease your rest periods. Too many people these days get a membership to the gym, only to end up socializing with everyone there. Can you lose weight socializing all the time? Maybe at first, but I PROMISE you will eventually plateau...

http://www.youtube.com/watch?v=Pu8bxQHuN3M

Is Coffee BAD For You? (Scary stuff)

Visit http://HypertrophyMAX.com for NEW REPORT Is coffee bad for you? Find out in this episode of ATSGS! Coffee can be bad for you, but it can also be beneficial... Why is coffee bad for you? Well coffee is bad for you becuase it is one of the most highly sprayed crops. Pesticides have been linked to many things including fat gain. When should you have coffee to make coffee healthy? The best time to have it would be right before a CNS based workout. So if you're going to go lift heavy, coffee that is good for you because the caffeine in it is going to stimulate your nervous system and help you lift more weight and stay more focused. The caffeine is good as long as you don't over do it for a long period of time. It might be a good idea to "cycle off" all forms of caffeine for a month if you've been on it for awhile. You'll adrenal system will thank you, and you'll see better results the next time you start using caffeine.

http://www.youtube.com/watch?v=PguX-tbDUtY

A SINGLE Best Way To Gain Muscle? (Shocking)

Visit http://HypertrophyMAX.com Train with Vince & Ben What is the best way to gain muscle? Find out in this episode of ATSGS! Here are some of my best tips if you're serious about building muscle: 1. Rep ranges are important. For the most part, 8-12 reps will be the best way to gain muscle. Certain individuals may require more or less depending on their body type, but generally speaking 8-12 reps will be the best way to build muscle. 2. Sufficient TUT (time under tension) + sufficient load is a must! Research has shown that 40-70 seconds of TUT plus 70+% of your 1RM are some of the best ways to gain muscle fast. 3. Don't neglect the importance of sleep. Sometimes I wish I could live be the saying, "I'll sleep when I'm dead", but sleep is absolutely necessary if you want to gain muscle weight quickly. 4. Follow a program! Just "winging it" every time you go to the gym isn't going to cut it. When people email me and ask...(click the link to watch the video and read the r

http://www.youtube.com/watch?v=nM97SaIXZYg

How To Squat Properly

Want to LOSE your gut? CLICK here: http://bit.ly/16puKR6 I'm sure if you're into fitness at all at some point you've wanted to learn how to squat properly. Find out how to squat properly in this episode of ATSGS! Some things to keep in mind when trying to do proper squat form: 1. Straight lines. Proper squat form is feet under or just outside your shoulders, and your ankles, knees, hips and shoulders should all be in a straight line. 2. Don't let your knees cave in or fall out. When doing a regular back squat this can cause undue stress on the knee joint and potentially cause injury. 3. Keep that bar moving straight up and down. If you were to look at someone using proper squat form from the side, you would notice that the barbell moves up and down in a straight line. If it's not most likely it's because they are leaning forward too much, which can place excessive stress on your lower back. For more tips on how to squat properly watch the video!

http://youtu.be/3wMClbDM-xc

How To Start An Online Fitness Business

FAT-BURNING foods? CLICK here: http://bit.ly/112M45i Want to learn how to start an online fitness business? Find out in this episode of ATSGS how I started my online fitness business and some tips to help you get started. Starting an online fitness business requires a lot of passion for what you do. If you're just in it for the money or to get more likes, subscribers etc. you are not going to make it very far... If a fitness business is your goal, start with then end in mind. Where do you want to be in 1 year, 5 years, and 10 years from now. Then from there you just work the map. Set mini goals for yourself to achieve. It's a much better idea for example to say "I'm going to create 2 new videos per week", than to try to get 5000 new subscribers every week... If you're serious about starting an online fitness business you need to hire a mentor! You'll get much better and faster results following the advice of someone who's already accomplished what you want to achieve.

http://youtu.be/sOPXlcwm-f8

Intermittent Fasting: Why I'm NOT a fan (Especially if you're a female)

Better than intermittent fasting for getting chiseled abs? http://bit.ly/11JIMok Despite all the hype, intermittent fasting isn't very beneficial for building muscle. In this episode find out why intermittent fasting can actually be harmful for females. Before you decide to do any form of fasting, weigh out the pros and cons (find them out in this video). Many of you have asked me to do a video going in depth on IIFYM (If It Fits Your Macros) aka intermittent fasting, so I've done a complete overview on this fasting diet. Find out why you'll FEEL strong at first, but eventually you will be smaller and weaker... Read more about the pros & cons of Intermittent Fasting: http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/971/The_Pros_and_Cons_of_Intermittent_Fasting_.aspx Further reading on why I'm not a fan of Intermittent Fasting: Halberg, N., et al. Effect of Intermittent Fasting and Refeeding on Insulin Action in Healthy Men. Journal of Applied Physiology. 2005.

http://youtu.be/m5KNI9cM2hA

Live Large TV S4E10 Preview - How To Gain Muscle And Lose Fat - Jay Zucatto Ab Workout

Learn how to gain muscle and lose fat: http://www.LiveLargeTV.com @0:05 - How to gain muscle while in a caloric deficit? Also in this episode watch Jay Zucatto perform some of the BEST exercises to chisel out that six pack, or even on 8 pack for some... Live Large is my online fitness and nutrition coaching program. The members section includes all 4 seasons of Live Large TV, exclusive full-blown instructional workouts, cooking videos, private community, direct access to Vince and the behind-the-scenes videos. Multiply and accelerate your results without thousands of positive and successful people. Test drive one month risk-free: http://www.LiveLargeTV.com Join My Free Newsletter: http://www.VinceDelMonteFitness.com Stay Connected on Facebook: http://www.facebook.com/vincedelmontelivelargetv

http://youtu.be/nh5sAVP0V1A

Cell Phone Radiation Dangerous to Muscle Growth? (Serious stuff...)

Cell phone radiation KILLING your muscle gains? Also find out why mobile phone radiation can make you FAT. Everyone wants fast muscle gain, but nobody (including me :)) wants to give up their cell phone. Learn some unique ideas to block cell phones radiation in my latest Ask The Skinny Guy Savior! FLATTEN your stomach now with my Get Ripped Abs program. Click Here: http://bit.ly/10pvROj Vince DelMonte Honors Kinesiology Degree PICP Level 1 and 2 Certified BioSignature Modulation Practitioner Precision Nutrition Certified WBFF Pro Fitness Model Have a BIG GUT? Shed the fat with my Get Ripped Abs program here: http://bit.ly/10pvROj Know someone who would benefit from this video. Here's the link to share: http://youtu.be/JfqFgrnDgME

http://youtu.be/JfqFgrnDgME

How to Build Bigger Biceps - With 3 Weird Tips

Get BIG biceps today! Ever wondered how to build bigger biceps? Most people CAN'T get big biceps because they don't train them properly... Watch this video today to fix your biceps routine and get big arms immediately. Also in this episode I go over the best arm exercises to get bigger biceps FAST.

http://youtu.be/WLN91ueDW7E

Workout Routine Rut? Here's When You MUST Change Your Workout Routine...

Workout routine problems? Not seeing results? Find out how to make your workout routines the BEST workout routine for maximizing results. In this episode I discuss exactly when to change your workout routine, and if you don't what will happen...

http://youtu.be/4Agn_48TPoQ

Live Large TV S4E9 Preview - Forearm Exercises: How To Build BIG Forearms

http://www.LiveLargeTV.com to Join My Inner-Circle Online Coaching Program (Serious members only) Forearm Exercises: In episode #9 of Live Large TV Season 4 Vince Del Monte discusses: - Skinny guy training: @0:05 - I have heard several times the ectomorphs (hardgainers) should use heavy weights and lower reps around (6-8) in order to grow. So my question is since ectomorphs are recognized to have a higher number of slow-twitch muscle fibers and slow twitch muscle response better to higher TUT, what is the scientific reason high intensity, low TUT is better? - How to get BIG forearms: My unique forearm exercises that make you LOOK bigger! - How to stretch your forearms properly. - Review specific steps to shortcut your success in any area of life. - Forearm workout Live Large is my online fitness and nutrition coaching program. The members section includes all 4 seasons of Live Large TV, exclusive full-blown instructional workouts, cooking videos, private community, direct acces

http://youtu.be/AYk0_d3-wfU

Bulk to Cut Strategy? How to Transition from Bulking to Cutting...

Bulking and cutting! Have the size just too much fat? Learn how how to bulk and cut with my latest episode on bulking and cutting. People are saying bulking and cutting is a myth, but is it? Watch this episode today to find out if you should bulk or cut and lose fat gain muscle at the same time.

http://youtu.be/FXx5C1ishps

200 Push Ups & 50 Pull Ups A DAY? (YES! Here's why...)

Push ups workout and pull ups workout - Want to be known as "That Guy" with the thickest chest and back around? Here is how I did it. Start doing this push ups workout and pull ups routine today. Watch this video and learn what push ups and pull ups variations I used to achieve my goal of 200 pushups and 50 pullups a day.

http://youtu.be/D6kgDX4RyQo

Weight Loss Plateau? My Method for Breaking Weight Loss Plateaus

Weight loss plateau? Interested in how to break a weight loss plateau with my unique strategy to never hit a plateau and achieve single digital body fat? In this video I'll explain how to manipulate your cardio and diet for overcoming a weight loss plateau.

http://youtu.be/HZmjOytug-s

When to Change your Workout Program

Before starting any muscle-building program, your first step should be to understand how your body goes about building muscle. No, you don't need to be biophysicist - but a basic understanding of how your own body works is critical if you want to achieve maximum gains from your program.

Muscle Growth 101
Simply stated, muscle growth occurs as a result of the repairs that are made to muscle tissue that's been broken down by exercise. It's known as hypertrophy, which is the increase in size of the tissue by increasing the size of the cells in the muscle.

Part of the process of selecting the right exercises is to identify your goal. Are you after greater strength? More bulk? Both, perhaps? The sort of hypertrophy you're after will be key in developing the best workout program to achieve your goal.

Hypertrophy doesn't occur overnight, of course. You have to design a plan that will meet your needs and goals, addressing each necessary element. Part of that plan needs to be regularly changing your routine.

Why Do I Need to Change my Routine Regularly?
Our muscles have a memory of sorts, and they become accustomed to the same routine movements and exertion levels. They'll become accustomed to repetitive use, and will work only the portions of your muscles that are required for your workout. In other words, they get lazy, and will do only as much as you require of them.

When you don't vary your workout routine, the muscles adapt to it and your progress slows, then finally stops. You hit a plateau, and your efforts after that, without changing your routine, will be a waste of time and energy.

If you find yourself hitting a plateau, there are a number of things to look at:

• What exercises are you doing?
• How many reps?
• What's your intensity level?
• Are you taking enough time off?
• Are you eating properly?

These all play important parts in your program, and you can manage them to keep your program productive.
You can't expect any plan to work unless you actually have a plan and follow it! Realize that your muscles will adapt, and work modifications into your plan to overcome that. That's the way to avoid the frustration of hitting plateaus and to help you to reach your goal faster.

Just because the results you're getting today are fantastic doesn't mean they'll continue to work for you. Remember, the body you're training today is not the same body you were training last week. And different bodies require different routines.

How Often Should I Change my Routine?
There's no one-size-fits-all answer to that question, as there are several variables that affect both when you should change your program and what changes you should make. There are three major factors that you should consider, though:

• your fitness and performance goals
• the age of your workout
• the progress you're making

Let's examine these three to see how you should schedule your changes.

Fitness and performance goals
Depending upon how distant your goals are and how fast you want to achieve them, you may be able to adopt a routine that's less intense than that of someone that wants to be a superstar immediately. If so, you'll have more flexibility in how often you change your routine, as you may be able to get results from your routine for weeks or even for a few months.

If, on the other hand, you're really pushing, trying to get immediate results, your muscles will adapt more rapidly, so you'll need to change routines a lot more frequently - maybe every few weeks, possibly even every few days, depending upon your progress.

Regardless of your goals - bulk, strength or endurance - you'll want to periodize your workouts. For instance, you may be doing 3 weeks of really intense 20 minute workouts, then change to 3 weeks of less intense workouts for 30 minute periods, then a few weeks of low intensity 60 minute workouts. Keep your muscles guessing by modifying both intensity and duration every few weeks.

Workout age
If you've been working out regularly for several months or a year, you're probably going to need to modify your routine more often than if you had just started your fitness program. As you continue working out, the muscles "learn" the routine, and will put only as much into it as necessary. Changing up the duration and intensity keeps them from getting too accustomed to the routine, which can put you at a plateau. This is why you'll increase the intensity of your program as you go along.

Progress
By now, you should realize that your buddy of the same weight, height, condition and age will see different results from yours, with the same workout. We're all different, and even with everything else being equal, you can't expect to see the same progress that he will. Yours may exceed his or fall short. Get over it! The only results that matter are yours!

This is why tracking your progress is very important. Your muscles may develop and adapt more quickly or slowly than you expect, so the adjustments you make, and their timing, will be unique to you. Being instantly aware of a plateau will allow you to make rapid changes, which will get you to your goals with less lost plateau time.

Plan your work and work your plan! You need to plan your training phases in advance, making certain to address all aspects of your plan, if you want to reach your ultimate fitness goals. You may decide to modify various aspects of your program - duration, intensity or type of exercise. You may even decide to start an entirely new program. But you must change it, or you risk stalling and not reaching your final goal!
Stay out of your "comfort zone".

Meal Frequency, Optimal Meal Timing, Muscle Protein Synthesis Facts Video

This week I address the issues of meal frequency, eating 5 or 6 times a day, the best times to eat and muscle protein synthesis. After the video, be sure to come to my muscle building blog and learn more.

5 Things You Didn't Know About Good Nutrition

Everyone seems to have their own notion of what constitutes "good nutrition". High fat, low fat, high carb, low carb, carb back-loading, intermittent fasting, high protein, vegetarian, vegan... even the experts can't agree, so it's no wonder there's so much confusion.

A new diet fad seems to pop up every week, making the world of nutrition a maze that can seem to many to be impossible to navigate. But you don't need a degree in molecular biochemistry in order to figure out how to lose weight and build muscle -here's the straight story on what "good nutrition" is.

1.       Good Nutrition = Energy Balance

 The simple version is: if you consume more than you burn, you put on fat, and if you burn more than you consume, you'll burn off fat. But in reality, it's slightly more complex than that. You also need to maintain control of the proper energy balance.

If you restrict your caloric intake for a prolonged period, yes, you'll burn off fat. But you'll also reduce your lean body mass. That's why people that are after a set of killer abs sometimes just start looking smaller, even if leaner.

As I've said many times, diet and exercise work hand in hand, whether you're trying to lose fat or build muscle. But it's important to realize that besides those two important elements, there's a third - the interaction between the two, relating to energy balance.

In short, your program must be carefully choreographed, eating the right foods at the right time in the right quantity, while doing the right amount of the right exercises. WHEW! That's a lot to get right, isn't it?

2.       Good Nutrition must Provide Nutrient Density

First of all, let's be honest... it's virtually impossible to follow a strict diet 100% of the time. But occasional minor departures won't have a lot of detrimental effect. On the other side of that coin, though, occasionally eating the right foods won't have the effect you want, either.

That's where most people go wrong, from what I've seen - they assume that calories are calories, regardless where they come from. That is SO wrong!

Be realistic - do you really think that 500 calories of spinach or some other green is going to have the same effect on your system as 500 calories of pizza? Anybody that tells you it's the same is either lying to you or is an idiot.

3.       Good Nutrition can Deliver Body Composition Goals, Health and Performance Goals

Those first two should be fairly obvious to everyone, but the third one often doesn't receive the recognition it deserves. And believe me, it's important!

If you're working out like a fiend, but you don't find your performance improving significantly from week to week, your problem is most likely a lack of the right nutrition.

Sure, you may be burning off fat, hitting your body fat target. You're lean and mean, but your plateau doesn't seem to be moving. Why? Because you're tearing down muscle tissue but not getting the right nutrition to build those muscles up.

To make it plainer... if you eat junk nutrition, you can expect to get a junk body. About 70% of your results come from your nutrition, so if you're short-changing yourself there, you can't very well expect to get the results you want.

4.       Good Nutrition Brings Goals and Outcome Together

Everything else I've said here, you may have already known, but let me explain what I mean here. If I ask you if you have the body you want, most of you will probably answer no, if you're being honest with yourself. At some level, most of us want to improve some aspect of our appearance or performance.

Assuming you said no, then I would tell you to focus your diet choices on your goals. By "focus", I mean laser-focus! Make your goal a hard and fast target, and your diet a hard and fast path to hitting that target. If you're slack on your diet, that goal will keep slipping further and further away.

As an example, I have taken my own pre-packaged meal with me to a wedding. Trust me when I say that when an Italian does that, at an Italian wedding, it shows COMMITMENT! (It also raises a lot of eyebrows)  But I don't care, because I have a goal, and going to that wedding just got me a step closer, rather than setting me three or four steps back.

Make your nutrition your number one priority. Missing a day of workouts may slow your progress a little... missing the nutrition target can set you back... WAY back.

5.       Focus on Sustainable Nutrition

Don't fall into the trap of looking for a "quick fix" solution. There are tons of fad diets out there on the Internet that can supposedly help achieve this or that, but they're based on extremes, and they can't be sustained. You may show some results, but poor nutrition won't give sustainable long-term results.

 Final Advice

You've already heard, and probably practiced, the basics on how to achieve great health and a rockin' body - eat sparingly and often, cut down on sugar, eat lots of greens, etc. We've been taught some of that since grade school.

Just remember, when you see some "new" fad diet that's been around a short time, and promises fantastic results, there's an even better diet available to give you sustainable results. And it's been around for centuries. It's called the Good Nutrition diet. It can't be beat!

Realistic Muscle Gain Rates

In this episode of The Skinny guy Savior I address several questions including what are realistic muscle gain rates.