3 Secrets to getting the body you want

3 Secrets to getting the body you want




Today, I want to talk about gaining muscle and losing weight through diet. Most of the diet articles you’ll read will say that you need to cut your calories, but today, I have some good news, and some bad news.



The good news is, you are NOT going to do a traditional diet. To give you an example, last July I went to a doctor with the goal of losing fat. The doctor gave me a 1300 calorie diet and diet pills. After two months, I lost two pounds; yes that’s TWO pounds on a heavily restricted calorie intake diet. The pills killed the appetite, and I found it very easy to stick to it. I had a program on my computer where I entered every meal, every thing I put in my mouth.



Didn’t work. I was paying eighty bucks a month to meet with this doctor, and saw very little results. In October, I signed up with Vince’s program, followed his recommendations, and lost twelve pounds.



Did I eat less? The answer is no. I actually increased my intake to over 2000 calories a week, and LOST twelve pounds. On top of that, I was able to increase my muscle mass, and lower my BMI. I’ve have guys come up to me at the gym and asked, what’s your secret, and I had to laugh to myself. You asking me? The last time a diet worked for me, I lost five pounds, and I was twenty five at the time, not fifty four. Then I realized that we’re so obsessed with the idea that the only way to lose weight was to eat less, than it’s almost heresy to say different.



Why am I saying that? Because what I’m about ready to say, you will not believe. But please, have a little faith, and I’ll explain why it works.



The first secret is this: On this program, you have to eat, and eat a Lot to lose weight. Sounds crazy don’t it?



Vince emphasized, I mean really stressed that to gain muscle and lose weight, you have to eat.. but eat right.



Ok, the bad news… you’re going to eat five to six times a day, and you’re going to be eating even when you’re hungry. You are actually going to have to force yourself to eat. You’re actually going to have to set an alarm to remind you to eat.



Sounds crazy, I know, but it works.



When you’re doing a workout like this, you have to forget to watch calories. You’re rebuilding your body, and you body needs fuel, and a lot of fuel, and you have to eat the right kinds of food.

You’re going to be eating food that will feed your body properly, and by feeding your body, you will gain muscle. That new muscle is going to burn extra calories. Remember yesterday when I talked about how fat doesn’t burn anything, but muscle does? That’s what I’m talking about.

Now, you’re not going to be eating junk food. You eat junk, you’re body will be junk. You’re going to being eating good proteins and good carbohydrates.

I pulled out my calorie planner, and this is what I ate in one day.

5:30 two boiled eggs. 8:30. bowl of cereal. 10:30 a protein shake. 1:00 a tuna fish sandwich. 2:30 protein shake. 5:30 mustard greens, chicken breast, brown rice, black eye peas, and a protein shake. 8:00 turkey sandwich.

This day came up to just over 1800 calories. Now depending on your size and weight, if you’re a guy especially, you may be taking well over 2500 a day. Being I’m in my fifties, this is right for me. I’ve never been able to lose weight by dieting alone, but most guys I know can. You’ll probably do a lot better than me.

I was full all the time, and I actually had to set an alarm on my computer to remind me to eat.

It’s not the calories, its eating the right kinds of food, and a goal of at least 1800 calories for someone of my height and weight.

You need plenty of protein, like meat, poultry, fish, eggs, and milk. Eat the good carbs, brown rice, oats, whole gain pasta, etc and vegetables, I went for the low carb ones like, spinach, mustard greens, green beans, and stayed away from the high carb ones like corn, lima beans, etc.

Oh, some more good news, you get one cheat meal a week, that you can eat anything you want. Go out to eat, nothing fried, but no other restrictions. I love pizza, so I’d eat three to four slices on Saturday night.

If you’re tired after you work out, and I’m talking about the hold on to your desk kind of tired, that was my body saying I wasn’t eating enough.

The second secret is this: A good workout should not last over an hour. If my workout went over an hour, I wasn’t gaining muscle, and I wasn’t losing weight.



You see a workout is not a marathon. With the right kind of workout, you’re in and out fast. It’s what you do the rest of the day that will have you lose the weight you want, and gain the muscle you want. When you workout, you’re actually creating “little tears" in the muscle, and when your body repairs that tear, you’re getting bigger and stronger.



The third secret may surprise you. The third secret is sleep. Without adequate rest, you’re body won’t have a chance to recover. Growth hormone releases when you sleep, so that means you’re building muscle while you rest. You need to have protein in your body at night, so that you can build muscle.

The old adage is: You don’t build muscles in the gym; you build muscles OUT of the gym. You spend 1/24th of your time working out, and you’ll spend the rest of your day feeding your body, and letting your body recover from the workout.

Oh, I almost forgot. Lots of liquids, (not beer or scotch) water, or high water density fruits like watermelon, cantaloupe, etc.

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I know that a lot of guys over fifty have given up on working out, thinking that there is nothing more to gain.  Some have never worked out before, but they may consider it.  The fact of the matter is that you CAN see the results of a good workout program.  If you want to be fit, it's never too late.

Now if you’re in your thirties or forties, don’t leave yet, as a lot of the information I’ve learned over the years are even more important. The younger you’ll find the easier it is to accomplish your goal. So even if you’re thirty five, this is for you.


Just a little background on me.  I made some changes in my workout  November of 2009, and I’ve made more gains since then than I’ve had in the previous thirty years. That’s shocking, as I was starting to thinkthat I was “too old” to see results.
For example, I went from 205 down to 189, added three inches of muscle to my thighs, half inch on my arms, half an inch on the calves, and an inch and a half on my chest.

Now muscle is more dense than fat, so that meant I lost MORE than fourteen pounds of fat. So I was able to gain mass, while losing weight.

Last time I had results like this, was when I was twenty five.

The first question you need to ask yourself is: Do I want to be fit over forty? (Or if you are in my age group, Do I want to be fit over fifty?)

If you do, then please follow my path, and avoid the mistakes I made.

Now the workout I did this on was a based on a workout course I bought.   For you guys that have been working out a while, clickt the link that will take you to a great course for you to check out. Now this course also has videos at You Tube so that you can read about the exercises AND see them too.


Along with the workout course, I signed up with bodybuilding.com. It’s free, and has some great videos too. What made the difference for me was I consciously made the decision to do these changes to accomplish my goal... I did this on faith, as I really thought that there would be no way that someone over fifty can grow muscle.

I decided to get serious about my health, as I was put on a mild blood pressure medicine last year. You’ll agree with me that it’s vital to think about your health when you get to be over 40 years. Your body slows down, you may develop high blood pressure, diabetes, or other chronic conditions as you grow older. You want to be in great condition so they can live a fulfilling life for 20, 30, and 40 years more.

You need to take the steps now to make sure you get control of your fitness and your health so you can live a long and productive life. The first step I had to take was to decide which direction goal you want, weight lifting, or body building?

My goal is body building. Now I’m not planning to be Mr. Universe or anything, I wanted to look and feel better. In other words, my goal to change my body to be healthier, not to bench press five hundred pounds. If it’s been a while since you’ve worked out, start slow, of course after getting an ok from your doctor.

Here are 3 things you need to practice to be successful in body building.

You have to exercise regularly. Start out by walking energetically 3 times a week for 20 minutes each time then that will make a significant difference. Though walking will help you, to finally get fit you'll need to move your exercise to another level.

You also have to keep track of your diet in order to be body building over forty-five. In your 20s you could eat lots of junk food and not think about it. But the 40s are a long way from the 20s. Today, and everyday after, we have to monitor what we eat. You want to limit the amount of fried items you eat while consuming an abundance of fruits and vegetables.

Lastly, you need to alter the way you think. Fitness will be yours when you truly decide to be fit. Don’t get sucked into believing you are “too old”. You have to believe that you can change, and make that commitment to yourself.

That’s the basics. Now we’re going to be specific on our game plan.

After six weeks of walking, we’re going to start adding weights. Now I belong to a health club, which happens to be my local YMCA, so they offer a wide choice of equipment. It would be better for you to belong to a healthy club to have that support and encouragement. But if you don’t belong to a club, you can still get a good workout at home. I’ve worked out on both free weights, and the machines. I’ve found you’ll get a better workout with the free weights. Not only are you workout against the weight, your body has to get used to balancing that weight.

You’ll want a club that will meet not only your equipment needs, but your time needs also. I happen to work out before I go to work, so I need a club that is open by five or five thirty and of course, on my way. I deliberately have my routine set that I don’t get ready for work at home in the morning. I shower and get ready for work there too. So in other words, I HAVE to work out in the morning, even if I don’t feel like it when I get up.

Another advantage of working out early is that you’ll miss the crowds. My workout would take twice as long in the evenings, as there are so many people in line for the equipment.

Now tomorrow, I want to talk about setting up your workout, and the psychology of your workout.



Drop me a line if you have any comments or suggestions. My email address is:                                          My email address

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