Build muscle burn fat fast blog

How To gain Weight

2008-07-28T20:29:00.000-07:00

Hello,

Here's another great video from my friend

Vince Delmonte.

If you've ever wondered how to gain weight

check out this video- You won't be disappointed.

Hope this helps,

Eric Bonilla

2008-07-23T07:27:00.000-07:00

Hello,

I have some muscle building tips for you

today check out this video, and start packing muscle on now.

Hope this helps,

Eric Bonilla

How to Build Muscle

2008-07-22T18:56:00.001-07:00

Hello,

My friend Vince Delmonte has contributed this video

packed with tips to help you pack on muscle fast.

Enjoy

Hope this helps,

Eric Bonilla

Build Muscle Mass

2008-07-21T12:48:00.000-07:00

Hello,

I have a video here from my friend Vince Delmonte

on how to increase muscle mass and build the body of your

dreams. Check it out here

Hope this helps,

Eric Bonilla

Build Muscle Burn Fat Fast

2008-06-26T12:28:00.000-07:00

Hello,

Here is another great Muscle Building video
guaranteed to pack on the muscle.

Remember this the place to find the best muscle building video's
anywhere:)

Hope this Helps,
Eric Bonilla

7 Fat Burning Muscle Building Exercises

2008-06-24T11:39:00.000-07:00

Hello,

There is one thing in common amongst these 7 exercises. They are all multi-joint movements meaning there is more than one joint moving to execute these lifts.

This also means more calories burned when performing these exercises because more muscle is being used.

Using multi –joint movements allows you to work much more in the same amount of time. Instead of doing a Tricep pushdown (Triceps) and a lateral raise (shoulders) you can perform a shoulder press and work both of those muscles in half the time and with more intensity. Here are the seven:

1. Squat:

This exercise is a great full body movement guaranteed to work many muscles in the body and burn tons of calories with emphasis on glutes, quadriceps and hamstrings. To perform the Squat take a shoulder width stance look straight ahead with your chest up. Initiate the movement by bringing hips down and back, to a chair or bench in order to have a point to aim for and return to the starting position.

2.Deadlift:

This exercise is a great fat burning muscle-building exercise. It is a multi –joint movement that works the whole body with emphasis on glutes, hamstrings, low back. To perform the lift using a barbell have the bar against your shins grip the bar shoulder width, feet shoulder width as well. Have your chest up and glutes back to keep back flat. Start the lift by pushing through the ground and stand up with the bar.

3.Pullups:

First grab the pull-up bar shoulder width. Then pull yourself to the bar. The goal is to bring your chin above the bar.

4. Military press:

Grab two dumbbells and hold them at shoulder height. Press the dumbbells above your head. Try to keep the dumbbells in line with your ears as the dumbbells go up. Press to just about lock out and repeat.

5.Lunge:

Start with feet about hip width. Step forward with either leg. The trailing leg should move toward the ground but doesn’t have to touch ground. Bring lead leg back and repeat. Make sure upperbody is upright and chest is up.

6.Sled Pulls:

I know some people don’t have access to sleds but it’s such a great exercise I included the sled on the list. If you have accessto one, drag the sled forward, which brings emphasis on glutes, and hamstrings or backwards, which brings emphasis on quadriceps.

7.Barbell Rows:

First grasp the bar with a shoulder width grip. Then bend your knees slightly with your butt out and your chest up this will ensure that your back is straight. Then pull the barbell to your belly button and repeat. Note: Keep upperbody stationary.

Try these seven great multi- joint movements that are guaranteed to add some intensity to your workouts muscle to your body, and a metabolism that keeps running even when you sleep.

Hope this helps,

Eric Bonilla

Bodyweight Exercises

2008-06-23T23:23:00.000-07:00

Hello,

Check out this intense Bodyweight Exercise video
from Vince delmonte, guaranteed to burn body fat
and build muscle.

Don't wait- start Building muscle & burning fat now

Hope this helps,
Eric Bonilla

Can You Gain Muscle Weight Without Getting Fat?

2008-06-19T17:32:00.000-07:00

Hello,

Vince Delmonte the best selling author of "No Non Sense Muscle Building system"
has contributed an article for us.

His muscle building program is one of the best in the world.
If you're a hard gainer or someone looking to pack on muscle
fast & drug free, you owe it to yourself to check out his program.

I've been a Strength coach for over 18 years, and I've found his
programs to be detail oriented, and packed full of information.

This coming form someone whose tried it all.:)

Vince take it away-

Can You Gain Muscle Weight Without Getting Fat?
By Vince DelMonte

There are two common fitness goals - to gain muscle mass and to lose body fat. Unfortunately, for the most part, the two goals are at opposite ends of the spectrum.
Building muscle mass is going to require you to take in a surplus of calories because, well, let's face it, you can't build muscle out of nothing (unless of course you have some chemical help going on).
Losing fat mass on the other hand is going to require you to be in a negative calorie balance because that is what will get your body burning off additional body fat as fuel for its tissues.
Striving to accomplish both goals at the same time is rarely a good approach because more than likely you will just end up spinning your wheels and getting nowhere.
Most weight lifters will have to accept some fat gain when they are looking to gain weight, however how much fat gain they need to add is question. It is this variable that we are hoping to influence.
Can you really gain weight without getting fat?
When adding muscle mass there are two approaches you can take.
Some take the approach of just eating as much food as they can possible cram into themselves. Their life suddenly becomes one long 24-hour buffet in their quest for muscle mass as they are under the thinking that the more food that goes in, the more muscle synthesis that will go on.
This thinking is heavily flawed. The body can only assimilate so much muscle tissue at once and after it has done so, any remaining calories are simply going to be stored as body fat. Plain and simple. You my friend, are no exception to the rule.
For those guys who are out there taking in five thousand or more calories per day, this is obviously going to be way more than they need and will result in a considerable amount of unwanted fat weight over a period of three to six months (how long most people will 'bulk' for).
The second option is to adopt a more moderate approach and only eat so many additional calories to support this muscle growth and that's it. This will allow you to hopefully get as much lean tissue gained as possible without the accumulation of a monstrous rise in body fat.
So that leads us to the next question you're probably wondering. How much muscle can you build? How many calories over maintenance should you be eating?
You've probably already heard of the guy who claims he's added 20 pounds of muscle in the short timeframe of six weeks. While this may be a very rare occurrence among an individual who is brand new to weight lifting, has insanely good genetics and utilized an excellent training and nutritional program, the fact of the matter is that most guys are simply not going to be able to come even close to adding this much muscle tissue.
A natural trained individual can hope to achieve about half a pound to one pound of muscle per week - if he's doing everything correctly. If he doesn't have the greatest genetics or isn't feeding himself optimally, this will decrease even further. So as you can see, at a measly two to four pounds of muscle growth per month, you aren't going to be needed to eat insanely high calorie intakes.
The higher your intake is, the more you risk putting on additional body fat. As a general rule, keep it to about 250 to 500 calories above maintenance in hopes of putting on mostly muscle without too much body fat. Keep track of your current body fat levels and appearance and if you see that too much of your weight gain is coming on as fat mass, reduce your calorie intake slightly.
It is always best to go by REAL WORLD results since you are in the real world after all. You can read as much as you like as to how many calories you should be eating, but this does not mean that's going to be the exact number that will produce results. Different people have different metabolisms that will respond to an increase in calories in various ways. So as you go about your bulk, adjust according to the results you are getting.
Remember that the more patient you are with your muscle gains and the slower you go, the more time you can spend adding muscle mass and the less time you have to spend dieting off the additional fat you gained - which as I'm sure many of you already know, is not a pleasant experience.
So next time you decide you are going to do a 'bulking' phase, take a slower approach. Not only are you much more likely to maintain a favourable appearance this way but your mind will thank you as well. Nothing kills confidence levels faster than seeing all muscle definition go out the window in a matter of weeks, so keep the weight gain under control so you don't have to deal with this.
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About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.buildmuscleburnfatfast.com He teaches skinny guys how to get big muscles, without supplements, drugs and training less than before.

Hope this helps,
Eric Bonilla

Rocco Mediate Story

2008-06-17T13:00:00.000-07:00

Hello,
The Rocco Mediate story- What does his story have to do
with Build Muscle Burn Fat Fast?

The very fact that Rocco was out on the golf course this past

weekend was a testament to his hard work and dedication

to his training program.

He worked diligently with his physical therapist

to rehabilitate his lower back in order to not only play,

but as we all know take Tiger Woods to the absolute

limit. In fact Tiger Woods said " This was the best tournament

I've ever played".

The challenge to Tiger Woods came from none other than

Rocco Mediate. A guy who was announcing for the Golf Channel,

and whose career looked like it might be over just a year before.

Rocco received the chance of a lifetime, and made the most of it.

You probably won't get a chance at the U.S. Open

to battle Tiger Woods, but if you stick to your training

program like Rocco Mediate you will be way ahead

of the competition .

Here's a couple of low back exercises

to keep you in the game:)

1. Plank-

An excellent exercise not only for the low back

but the abdominals as well.

To perform the exercise bridge your body from the ground

by placing your lower arms and toes on the floor raising your body up to form a bridge.

Hold this position for 30 seconds, and repeat.

2. Side Bridge - Same idea as plank,but you're

bridged to the side. Your lower arm on the floor and the other

resting at your side. Hold for 30 seconds and repeat.

3. Superman's - Have your torso flat on floor

with your arm's and legs in the air like Superman.

Hold position for 30 seconds, and repeat for 3 sets

Hope this helps,
Eric Bonilla
http://www.squidoo.com/buildmuscleburnfatfast.com

Muscle Building Video's

2008-06-16T14:47:00.000-07:00

Hello,

Hope you had a great Father's Day.

Let's get back on track with a

great muscle building workout.

I have a FREE muscle building video

with instruction.

Don't forget to tell me what you think:)

Hope this helps,

Eric Bonilla
http://squidoo.com/Buildmuscleburnfatfast

Weight Lifting Rules For Skinny Runts

2008-06-11T14:12:00.000-07:00

Hello,
Here's an article from Vince Delmonte.
Vince has been kind enough to write an article for
for our blog - Enjoy!

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.
----------------------------------
About the Author:
Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at http://www.buildmuscleburnfatfast.com
He teaches skinny guys a new set of weight lifting rules, without supplements, drugs and training less than before.

Pack On Muscle Now

2008-06-10T09:10:00.000-07:00

Hello,
Check out this video guys, guaranteed to
jump start muscle gains, and get you summer ready.

Hope this helps,
Eric Bonilla
http://www.buildmuscleburnfatfast.com/

Learning The Muscle Fiber types

2008-06-04T17:51:00.001-07:00

Here's a great article from the author of the best selling book
"No non sense Muscle Building" . Take it away Vince

Learning The Muscle Fiber Types
By Vince DelMonte
Choosing the best type of workout program that will stimulate the muscle fiber type that will get you the results you’re looking for is extremely important. Unfortunately, all body building programs are not created equally when speaking in terms of muscle fiber types. While you can’t differentiate between muscle fibers from your outside appearance, on the inside of the muscle tissue body, there are three main different fibers present.
Type A Fast-Twitch Muscle Fibers
The first type of muscle fibers are known as Type A Fast Twitch and are responsible for the most forceful contractions generated, however, will fatigue the fastest. For example, if you were to perform an all out set of 3 reps for bench press, you would predominately be using these type A muscle fibers. They tend to have very large motor neurons and very low mitochondrial density. They also have a low oxidative capacity, meaning they will not be able to utilize oxygen very well. It is for this reason that they are not suited to endurance type of activities, because during these exercise variations, oxygen must be present in order to sustain the muscular contractions. The major type of fuel that these muscle fibers are going to rely on is creatine phosphate and stored muscle glycogen (glucose). They will not utilize stored body fat at all due to the fact that they are only able to continually contract for between one and about 20 seconds.
Type B Fast-Twitch Muscle Fibers
The next muscle fiber is also classified as a fast twitch muscle fiber but not to the extent that type A are. This muscle fiber type is mostly utilized in activities that are relatively short in duration, but are not at an all out pace. For example, if you were to sprint 100 meters, you’ll be using mostly type A. If on the other hand, you are to do a running interval at about 80-90% of your max capacity for 30 seconds, this would utilize the type 2A more.Some of the characteristics of the type B muscle fibers are that they still have a large motor neuron (not as large as Type A though), they are on the intermediate scale as far as being resistant to fatigue, and they have a high degree of mitochondrial density. These muscle fiber types are also able to use oxygen to a great extent, as demonstrated by their higher resistance to fatigue and longer duration of contraction abilities. Slow Twitch
Finally, the third type of muscle fiber that you have in your body is classified as slow-twitch. This is the muscle fiber type you would use if you were to run a marathon or any other extended duration, medium-to-low intensity activity. These muscle fibers have a very high ability to resist fatigue and have a large oxidative capacity. They are also relatively slow to contract, therefore you cannot expect a great deal of force generation from these muscles, and thus, will not be intended for exercises requiring a high degree of power.They are very high in terms of mitochondrial density and have a large number of capillaries running throughout their bodies. This is to enable sufficient oxygen to get to the muscle tissues so that they can carry on the extended duration of muscular work they are intended to do.These are also the muscle fibers that will also rely more on fat as fuel, as opposed to strictly using carbohydrates or creatine phosphate. Training The Muscle Fiber Types So, now that you’re familiar with the three major classes of muscle fiber types, it’s time to recognize how you would train each effectively. Since type A are your primary force generators, if you wish to get a higher performance from them you’ll need to train using exercises that require you to max out your effort for a short period of time. Think sprinting at full speed, 1-5 rep sets for lifting, and any type of plyometric activities. Next, to train your type B muscles fibers you’ll want to slightly decrease the force with which you are to contract while simultaneously increasing the time over which you contract ever so slightly. For example, perform 30-45 intervals repeated ten times with about a minute or a minute and a half at a low to moderate pace. For your weight training activities, aim to target the 6-10 rep range to utilize the fact these muscle fibers have a higher oxidation ability. Finally, to improve your slow twitch muscle fibers, think endurance. This type of fiber will usually require the greatest amount of time to train for improvement because you’ll want to focus on simply going ‘longer’. If you’re a runner, try and run longer. If you’re a biker, bike longer. If you’re a swimmer, swim longer – you get the point. This type of muscle has the ability to go for extended periods of time so this is exactly what you want to train it to do. So, next time you are trying to sort out your training plan make sure to take the various muscle fiber types into consideration. Doing so will allow you to make the most out of your training program so you get the exact results you’re looking for.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.buildmuscleburnfatfast.com/ He specializes in helping you understand all the principles behind muscle fibers and gaining muscle and weight quickly without drugs, supplements and training less than before.

Hope this helps,
Eric Bonilla
http://www.buildmuscleburnfatfast.com/

How to build muscle

2008-06-03T13:40:00.000-07:00

Hello,
Check out this video and learn
some great techniques for putting
together your muscle building routines.

Hope this helps,
Eric Bonilla
http://www.buildmuscleburnfatfast.com

How to get ripped

2008-06-02T10:55:00.000-07:00

Hello,

Check out this video and discover the keys

to unlock the door to serious muscle building.

Discover exactly how much muscle you can build

Need more tips?

click here http://www.buildmuscleburnfatfast.com/

Hope this helps

Eric Bonilla