Hey guys, thanks for the regular emails and tips and tricks, and videos.
I really do try and do as much weight training as i can, and my arms and shoulders are definatly starting to grow. However when i try to lose my pot belly, and to make my chest and pecs muscly it doesnt happen. I am 21 years old, i weigh 160lbs i think, i know im 11stone. dont know the conversions sorry. But i would like more muscle on my arms and chest. What else can i do apart from weights and body weight work outs to help get my 6pack back and to bulk up and get ripped? Thanks guys.
3 Reasons YOU Want Muscle
By Joel Marion & Vince Del Monte
It doesn’t matter if you’re male or female, 22 or 62, attempting to lose fat or “get buff”, you WANT muscle. In fact, we’ll venture to say that virtually everyone wants muscle (whether they know it or not), and here’s why:
1. Building Muscle = Faster Fat Loss
Even if you’re primary goal is fat loss, you’d be extremely wise to build specific periods of time in to your training schedule in which you primarily concentrate on building muscle.
Why?
Muscle is metabolically expensive.
You see, for every pound of muscle you manage to add to your frame, you’ll burn an additional 40-50 cals per day. So, let’s say you gain 10 lbs; that means your body now REQUIRES 400-500 more calories to simply maintain its weight, posing several benefits:
- You get to eat the same amount and lose fat faster OR
- You get to eat more and lose fat just as quickly
Either way you look at it, that’s a pretty solid deal, only possible through the addition of calorie-burning lean muscle.
2. Building Muscle = Easier Weight Maintenance
Let’s say you lose 30 lbs, which is awesome, but you fail to put on any appreciable amount muscle, or even worse, you lose muscle mass in the process (which is extremely common).
In either case, metabolism will in fact be slower after you’ve lost the 30 lbs than it was when you first started your fat loss journey…NOT what you want if your goal is to actually keep the weight off.
With the addition of lean muscle mass, your metabolism won’t be slower, it will be faster, making maintaining your new body incredibly easy.
Muscle is the difference between losing 30 lbs once and for all, and struggling to losing 30 lbs over and over and over again for the rest of your life.
Wouldn’t you love to just lose the weight once and never have to worry about “gaining it back”…again?
3. Building Muscle = A Hotter, Sexier Body
Being thin is one thing, being hot is another. And the latter is something only lean muscle can provide.
I think we’d all agree that while being thin is certainly better than being fat, what we truly want our bodies to look like goes far beyond simply being skinny.
For example, take a look at the photos below; these are both “size 2” bodies:
The difference: one looks “okay” and the other is smokin’ hot. The REAL difference: Muscle. While the same exact “size”, the physique on the right is comprised mostly of dense, shapely, tone muscle, while the image on the left…isn’t.
And for the guys, when it comes to taking your shirt off or being comfortable on the beach, we’d probably all agree that simply being “thin” or “skinny” isn’t where it’s at. Muscle makes a dramatic difference in the way we look. Just look at the before/after pics from these two clowns:
While the “before” photos were thin, there’s a world of difference in the confidence and general appearance of a physique possessing significantly more muscle.
How would your life change if YOU were to gain 5, 10, or even 20 lbs of lean muscle?
Both Vince and I can tell you that since our transformation, our entire lives have benefited massively because of one thing: muscle. It really can and does affect your entire life.
Comment Time:
How many pounds of lean, sexy muscle would you like to gain? Respond in the comments section below along with any muscle building questions you might have. Vince and I will be checking in throughout the day to answer your questions, and we’ll also select 2 “commentors” at random to receive a free muscle building “gift” ($97 value).
Talk to you in the comments section!
Joel and Vince
P.S. If you have never commented on the blog, today is the day. You might win something cool, and besides, when you take action and comment, it just reinforces your goals and pushes you even more toward achieving them. We’re looking forward to YOUR comment below!
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506 comments - add yours
Hey, I just thought I’d say that I put on 7.5 lbs of muscle in the 12 weeks I was on Vince’s program, and now I’ve put on an extra 2 lbs on Jeff Anderson’s program in only a week and a half. I have incorporated a lot of your tips and I thank you both very much for helping me get to where I’m at today!
Hey Vince and Joel,
What programs would guarantee 5lb muscle in a month? Im ready to eat and work hard.
Matty
I have lost 15lbs since Jan. I have also gained a little lean muscle. I have always been involved in athletics and have even played College football, but I have never had the body I have always wanted. I want to gain at least 10lbs of lean muscle and hopefully you guys can show me things that will get me there.
To be honest, I’ve gained at least 10 lbs of muscle in the last year, which is the result of my interval training and increased protein intake! Surprisingly, I only lift weights maybe once a month so its been from the natural resistance of my body weight (I’m a kickboxer). I’m looking to strengthen the muscles in my shoulders and arms while losing maybe 10-15 lbs of fat pretty much everywhere so I can see some definition!
hey Vince and Joel. I would love to gain 40-50 pounds of muscle. I’m just starting Vince’s beginner muscle building program. I’m 17 years old 5’8″, 145 pounds with 13% body fat.
Hey Vince did you build 41 pounds of lean muscle in just the beginner program or with the advanced program as well?
Thanks a lot guys.
Hi Joel and Vince! I’m 44 y/o, aprox 5’7″ and weight #179; I’ve been building great muscle mass bust mostly in the upper buddy; I’ve been struggling with burning fat around my waist/stomach area; I would love to burn at least 10 pounds of fat… I need help! i’d like to have and keep a great and sexy body like you guys.. help me out! Luis
Have my 25 year school reunion in October. Figure I need to lose 30 pound of fat and gain about 20-25 in muscle. Looking forward to hearing how best to go about that.
Hi Joel and Vince
I am dong Zumba classes twice a week and also walking and a bit of running.I would like to incorporate some wieght training into my routine,but am unsure which ones to do to help me.I would like to gain around 7lb.of muscle and at the same time lose body fat. I am also getting over tennis elbow and would like some tips so I don’t inflame the problem again. I am 4ft.11in. and weigh around 50 kg.I had a hysterectomy last year and cannot lose the stomach fat I gained after the operation. I really NEED your help. Wendy
I’m not sure how much muscle I want to build – I don’t know what a definite # would be….all I know is that when I do the lean body mass calculations I am highly disappointed! How do you decide? How does that work scale-wise if you are gaining weight in muscle, but burning fat?
Hey great tips and great comments!
I’m in pretty good shape but im looking to lose a bit more body fat to get really ripped and of course put on muscle. Keep it coming with the blog posts please!
Hey Guys!
I am just getting started, and having to use dumbbells, but you guys really keep me motivated with the blogs and emails. I am turning 50 this year, and you guys are going to help me make my 50’s MY DECADE! I am so excited!
Thanks,
Teresa
Your comments make so much sense…and sound so appealing. Yet, what if I can’t afford to get a gym membership, or buy the latest equipment? What can I do at home to build muscle?
I want to gain 30 pounds of muscle.
Hi Joel and Vince
I posted a response to your blog earlier.I am 4ft.11in.and around 50 klg.I forgot to tell you that I am 56years old. Should I forget about weights at my age,are they more important as I get older.Please advise me.Thank you Wendy
Great post, guys! Your pics are definitely worth a thousand words, driving home the point that ‘skinny’ is not the goal.
I’d like to gain about 10 pounds of lean muscle while burning 15-20 pounds of fat. I would love to see how many inches I could lose!
Shout out to Julia for the boob question. As I’ve started reading more about fitness and trying to better educate myself, it is a little disheartening to see so many fitness competitors with ‘enhancements.’ What ever happened to natural body building?!? Why promote a physique that doesn’t really happen when you lose fat, build muscle, and get super lean? OK, I’m off my soapbox. Just had to vent for a minute.
I gained a few pounds when I first started which I expected, with muscle gain and have stayed there. I have gained muscle which is good, but I went up a size in my clothes. I’ve not been losing any weight. I tend to put weight on in my butt and thighs.Of course I’m short that does’nt help. I’m 5ft and weigh 142 and 46yrs old And my age has slowed down my metabolism alot! I eat right. I try to eat small meals and snacks the 5 times a day sched. alot of fiber, fruits and veggies not alot of meat, dairy or breads I drink alot of water, no soda and I drink decaf green tea with honey and I drink a protein shake every morning. I’m wandering if I could be using too much weight and maybe not doing the rep fast enough? I’ts like I’m building muscle under the fat, but the metabolism hasn’t kicked in yet. I use 8Lbs when I do most of the exercises I started out with 5lbs and thought I needed to challenge myself so I moved up to 8lbs thats when I went up a size in clothes thats not good. please let me know what I need to do. I’m getting married in july and want to look hot! I’m alittle frustrated. thanks for caring about other peoples problems
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...