Vince Delmonte Fitness Programme

If you think that regardless of what you're doing currently, progress comes slow and painfully or you are seeing results but not fast enough? Maximize the 4 steps below and you'll begin building a muscular and lean physique in less time, without any drugs and bogus supplements.

1)Commit to gym training 3-4 times a week
What you want to be doing is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from happening again. At the end of the workout, let the muscle heal through nutrition and rest, it will grow bigger and you will repeat this process again. Ideally you should hit your muscles once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

2)Ensure daily a balanced intake of carbohydrates, proteins and fats 5-7 times daily.
You do not build muscles out of nothing. So you should be eating at least 15-18 x your current body weight. An ideal breakdown of carbs, proteins and fats is:
Carbohydrates - 45%
Proteins - 35%
Fats - 20%
You should focus on over half of those meals being solid whole food meals and the remainder can be liquid meal replacement shakes.

3)Stretch!
Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and big to perform weaker and slower and have a higher incidence of injuries. You must counteract the shortening of the muscle tissues that occurs with weights or else you are a injury screaming to happen.
You should be stretching half the amount of time you spend on lifting weights. So if you are lifting weights 4 hours in the week, at least an additional 2 hours should be dedicated to stretching.

4)Avoid supplements which haven't been around for more than 3 years
Why 3 years? That's the ideal test time for similar products. You avoid all the marketing claims in the latest fitness and body building magazines. Look it up. Only a handful of supplements actually made it that long. To name some, high quality multi-vitamin, fish oil capsules, powdered creatine and protein powder. This are the supplements you shouldn't go without as they cover your nutritional basis for health, healthy body composition, strength and muscle.

1.10 reps. NO MORE.
Lifting weights beyond 10 reps emphasizes your slow-twitch muscle fibers which have the smallest opportunity for muscle growth.

Keep the weights heavy and never more than 10 reps. Approach every workout knowing that you are going to be venturing into new territory and waging war on your skinny genetics. A workout partner is recommended to eliminate any safety issues, not slack off and push your limits every inch of the way.

2.Reduce Your Workout Time
Progressively work towards performing more work in less time. This increases your work capacity. By work, I'm referring to the number of sets, reps and poundage in your workout regime. Take for example, a guy who can do 4 sets of 185 pounds bench press with 30 seconds rest is obviously fitter and chances are more muscular than a guy who does it with 90 seconds rest.

So, the next time you start your workout, aim to complete your regime in less time. Not rushing through your reps, but by taking shorter rest between sets. This is a simple tip to follow but it will bring increase both your muscle density and fitness to a whole new level. But don't be surprised if you feel out of shape. Be prepared to be humble yourself and stray from your comfort zone.

3.One exercise per muscle group
Do not buy into the notion that you have to mutilate a muscle for over an hour to see increased density and growth. Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! So once you've outperformed your previous bar of max weight, then it's time to move on to the next exercise.

4.ONLY 3-5 Sets per muscle group
If you're on anabolic steroids or possess muscle friendly genes, then you can safely dismiss this advice.

The first 2 sets are done at 85% maximal effort. The third, at 95% and the fourth and fifth will be at 100% maximal effort. Only this last all-out set contributes to the greatest muscle growth. Anything beyond that exhausts your muscle beyond purpose and delays your recovery rate.
It is that last 100% maximal effort you do with 1-2 extra reps or 5-10 extra pounds than your previous workout that will spark your muscle into growth. Period. Move on to your next exercise.

5.Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes you can make in the gym is not tracking your progress. Returning week in, week out to simply do the same routine with the absence of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. So don't be afraid to assault it and let it get bigger. Simple enough a concept don't you agree?
So aim for at least 5% strength increase every two weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you will be over twice as strong as you are now! Its highly recommended to write down your strength goals for six months from now and then work backwards. If you are currently dead lifting 135 lbs, aim to be dead lifting 270 lbs over the next few months!
Learning how to gain muscle fast is not as hard as some would make you believe but it also not as easy as you might think. But you must be prepared to train smarter and not harder.
I'm doing it. Not looking back. Ever.

Weight gain can ensure health and fitness

People-especially those who are very thin for their frame, age, and height-would be very happy upon discovering that they have gained some weight. For them, this weight gain would indicate not only the condition of their health and fitness but also the improvements on their physical built as well.
Aside from being an indicator of good health, fitness, and eating a well balanced diet, weight gain would also serves an indicator for a person's overall improvement in his or her outlook in life. To know if weight gain is bad or good for you, it is always best to conduct a research about its indicators as well as of its advantages and disadvantages so you will have an idea if you're into the right thing.

What you need to know
Weight gain refers to the increase in a person's body weight brought by intake of too many calories, lack of physical activity such as regular exercise, or a side effect of certain types of medication. However, it can also be a result of a certain set of workout routine-such as those in bodybuilding-wherein muscles tend to increase in terms of weight.

Experts say that weight gain is usually done by people because of two reasons.

1) To build muscles for a fit body. This is very common to people who need big muscles for their jobs such gym instructors, fitness gurus, bodybuilding coaches, bouncers, bodyguards, weightlifters, and the like.

2) Health reasons. Weight gain is highly recommended to those people who have lost so much body fat due to dieting and especially to those who have developed various eating disorders such as anorexia or bulimia. People-especially women who are believed to suffer more from this condition-are advised to gain weight to recover from all the body fats and nutrients they have lost.

Here are some helpful tips to get by:

1. Set your focus on set of workouts routines that target how one can increase body fat and muscles. This is one of the most effective ways of gaining weight without having to worry about obesity. Since a person burns only the unnecessary fats, he or she is paving the way for the muscles to gain weight.

2. Spend some time to find out what the target weight gain is. This can be done by checking your BMI (Weight in kilos divide by the square of your Height in meters. The ideal BMI is between 18.5 and 24.9) and tweaking with the Kilo value to discover the ideal weight for your height.

Just like in losing weight, weight gain also requires utmost time and dedication. If one is into weight gain, he or she must make sure that they are serious about it so they will get their desired health and level of fitness.

3. Always have a healthy and well balanced diet. For people who are gaining weight for health and fitness, this is very important if because it serves as their guide on what kind of food they should eat and the proper amount of each to get the weight that they desire.

Low glycemic carbohydrates -Foods such as beans, fruits and vegetables, legumes
Lean proteins -Tofu, fish, chicken, turkey, beef and low fat dairy products
Essential fats -nuts and seeds, fish and olive oils

I wish you a success In your Weight Gaining endeavor!

Are you underweight?

To put it loosely, the body mass index (BMI) is the widely accepted indicator of weight status.
Calculate your BMI by dividing your weight in Kilos by the square of your height in meters. If the result is less than 18.5, then you're underweight. (Normal BMI is 18.5 to 24.9)

Search the World Wide Web and you'll fine tons of supplements in the weight gaining market with effects ranging from increasing your appetite to helping you increase your daily caloric intake. However, the best way to go with incomparable benefits is smart food choices.

I've done my looking and here are tips that worked for me and worth sharing.

Focus on calorie rich foods loaded with nutrients. NOT those loaded with fats and sugar.
Carbohydrates - Oatmeal, rice, breads, yams, beans, potatoes, fruits and veggies
Proteins - Steak, chicken, lean beef, cottage cheese, whole milk, eggs and salmon
Fats - olive oil, flax oil, avocados, nuts and peanut butter
Extras (High calorie 'fun' food) - Ice-cream, raisins, dried fruit and trail mix

Double it up.
If you are aiming to get big and huge, you are going to require large amounts of food, most likely close to double of what you are currently eating.
The most practical step you can take is to double whatever you are currently eating in the kitchen right now. If you are eating one chicken breast per meal, then cook up two. If you are only eating two slices of bread, then make it four. If you are eating one handful of nuts, then make it two. You get the idea.
Get BIG eating equipment! Get a BIG cup, get a BIG bowel, and get a BIG plate. Surround yourself with BIG. Most of the time hard gainers are nothing more than "under eaters." If you struggle to complete a meal, then a bigger serving on a bigger plate will look small. Makes sense?

Couple exercise and multiple small meals.
This encourages your body to use the calories to build lean tissue (muscle). I'm sure you not only want to gain weight, but also to gain muscles at the same time.

Seems too simple to work? Executing is a whole different story.  It will really come down to how truly committed you are to defeating your skinny genetics and gaining the muscular body you deserve! Most programs recommend expensive weight gain powders or vitamins, but these supplements are not necessary so long as you are eating a well-balanced diet that includes more calories per day than you burn.

Cliché or not, the words "You are what you eat" rings true.