The Shocking Truth About Cardio For Skinny Guys


The Build Muscle Challenge DVD Casestudy Will Available Tuesday, August 18, 2009 at 12pm EST

If you want a head start before the other (over 5,400) guys who all ITCHING to get this information and the chance for me to personally coach them then be sure to sign up for my DVD Waiting List. Trust me, if you hesitate someone else WILL take your spot AND your DVD.

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What’s up guys,

Today I’m going to talk about that dreaded word that most skinny guys are told to stay away from like the plague, and it’s “Cardio”

I just got a great question from a guy named Pedro telling me that he’s been reading a lot of articles on the topic of cardio and now he’s confused.

Well today I’m going to break the myth of Cardio once and for all, because I know it’s an issue that most skinny guys go through at some point in time.

What I reveal in today’s blog post may *SHOCK* you, so read with caution. Here’s his question:


Hi Rich. First I really want to thank you for all your work
and videos to help skinny guys to build muscle (I'm 70.6kg 1.79 height) the
videos have great tips! I'm actually on video #6 "workout fundamentals" and
looks great, but I just have a question at this point, since I don't know if you
may talk about this in a future video, and is about cardio. I'm on a "dance"
class from Monday to Thursday (practically 1hr cardio) just after my gym routine
(GYM is MON to SAT 1:30 to 2 hrs, I'm on my 2nd week).

I have read several articles that says cardio is BAD for
skinny guys who are trying to build muscle, however I also have some fat that
would like to take away and I'm getting very confused with this info and at the
end I don't know what to do, I just know I want to get muscle. So my question
goes to "can I continue with my 1hr cardio after the GYM? or do I have to stay
away from it?" I'm eating at least five times in the day. Thank you again for
your videos, I'm having a close watch to your info since you have been in the
same place I'm.

Take care.



First let me say thanks for the question Pedro. There’s so much (conflicting) information when it comes to cardio that it’s no surprised that you got confused. Trust me, this topic got my head going off in circles when I first started out as well so I know how you feel.

I actually go over this topic in A LOT more detail in my DVD Casestudy and Step by Step Guide but I’ll give you some pointers to help you out with your dilemma.

First and foremost here’s the TRUTH when it comes to cardio and building muscle for us skinny guys.

If you want to gain the MOST amount of muscle in the LEAST amount of time then YES you will have to LIMIT your cardio. Why? Well it’s simple. The reason why you’re skinny is primarily because your metabolism is
faster than most people’s. Which means you burn more calories throughout the day than other people

Since at the end of the day you have to be in a SURPLUS of calories (you have to consume more calories than your body burns) the more cardio you do or any other activity for that matter (i.e. – basketball, wrestling, tennis) or in your case even dance class will BURN those extra calories rather than use them to build muscle.

Here’s an example of this to help illustrate what I’m talking about a little further:

Let’s say your body naturally burns 2,000 calories each day WITHOUT cardio.

Now let’s say you wanted to build muscle so you decided to consume 2,500 calories each day to get bigger.

So at the end of the day you’d be at a SURPLUS of 500 (2,500 – 2,000) extra calories. THIS SCENARIO = MUSCLE GAIN

FYI – It takes 3,500 extra calories to gain 1 lb of new body mass. So 500 extra calories a day equals 3,500 extra calories each week which 1 lb weight gain in 1 week.

Now lets add cardio to the mix (again I’m just making these numbers up to show you what I’m talking about)

Let’s say your body naturally burns 2,000 calories each day WITHOUT cardio.

Now let’s say you wanted to build muscle so you decided to consume 2,500 calories each day to get bigger.

Now let’s add the cost of 1 hr of cardio to your daily routine and let’s say 1 hr. of cardio burns 500 calories.

Now let’s do the math,

At the end of the day you’d break even with the calories which means 0 (2,500 – 2,500) extra calories which equals NO MUSCLE GAIN.

Now there are two options for you at this point.

  1. Limit or even eliminate your cardio. The least amount of cardio you do, the less amount of calories you burn a day. The least amount of “Calories You Burn” the easier it’ll be to build muscle.
  2. Increase your calorie intake – If cardio (ie – your dance class) is a necessity or something you can’t eliminate or even limit then your second option is to increase your calorie intake by consuming more calories each day.

It’s definitely do-able but of  the two options eliminating the cardio is the easiest which is why so many people say to stay away from all unnecessary cardio. Which is good in theory but it just isn’t practical for those who are obligated to do activities such as (dance, football, basketball, track, swimming, dance, etc) And if you fall into this category then you NEED to increase your calorie intake if you want to build muscle while still having cardio and similar activities a part of your daily life.

So to answer your question Pedro,“can I continue with my 1hr cardio after the GYM?” is, it’s entirely up to you.

If you can eliminate it or even limit the amount of cardio / dance you do then great. But if you’d rather do the
cardio regularly (by keep going to your dance class) then you’re going to have to increase your calorie intake. I think a good option would be to limit your cardio as much as possible (if you can’t eliminate it) and consume a little bit
more each day, that way you don’t have to increase your calorie intake by that much to still build muscle.

As for you wanting to burn the fat with your cardio, there are windows throughout the day where you can actually do cardio while you’re bulking up that burn the most amount of fat while leaving the extra calories you
consume virtually untouched so you can dedicate them to your muscle gains rather than burning them.

But in the interest of time (that’ll really take some time to explain) I’ll try to tackle that issue in the another blog post. But I do reveal these windows in detail and even more about cardio in my Build Muscle Challenge Step by Step Action Plan Guide which is only being offered to those who get their DVD Casestudy.

I guess now would be a good time to mention that I’ve decided to release my DVD Casestudy again.

Mark this day on your calendars because the last time I released it they were gone like (**fingers snapping**) THAT!!!

On Tuesday - August 18, 2009 at 12pm EST I’m opening up the doors again and releasing my Build Muscle Challenge DVD Casestudy.

And one of the bonuses I’m not even sure if I’m ever going to do again for getting my DVD Casestudy AND Step by Step Action Plan Guide is going to be a 30 min 1-on-1 coaching session with ME.

Just imagine what it would be like if you can tell the person who gained over 40lbs in 4 months what your biggest hang ups are and have me personally create a game plan for you to see results fast right then and there. This can honestly be the missing link you need to FINALLY start seeing the results you’ve always been looking for.

But I can only coach so many people at a time which means I have to limit this bonus to the 1st 10 people and see how it goes. Which means I may NEVER EVER do this again if it gets to hectic with my schedule. So as you can imagine the demand for this is going to be EXTREMELY high.

So if you want a head start before the other (over 5,400) guys who all want this information and the chance for me to personally coach them then be sure to sign up for my DVD Waiting List.

Because if you hesitate, trust me either one of my over 650 Youtube subscribers or one of my more than 2,000 email subscribers or even one of the 2,855 visitors that came to my site this month will take your spot without thinking twice.

Click here to sign up for my DVD Waiting List

Til next time,




“Build Muscle Quickly” – Learn Step by Step How to Change Your Physique Fast!

Hey everybody,

My name is Richard Knight.

First I just wanted to say: If you came here wanting to learn how to build muscle quickly than you've come ot the right place.

Secondly I wanted to say thank you for checking out my blog and I also wanted to take a quick second to introduce myself. And that finding this blog maybe the best thing that could happen to you and your physique, SERIOUSLY!

So first things first.

"Who the heck is this Richard Knight guy and why did he create this blog?"

Well to answer both of those questions I'm gonna have to tell you a little bit about myself.

First off, I was a SKINNY guy. And as I write this post, I still think I am a skinny guy. All throughout high school I was pretty much the tall "skinny" kid, with glasses. And on top of that I had braces. (Yeah, as you could imagine I was a stud when it came to the ladies)

Throughout the years I've been called things like "Skinny", Scrawny, linky, string bean, and my favorite (I don't know why) "Sack of bones".

Well since my highschool years, I've put on a few pounds but nowhere near where I wanna be (I'm about 184 now and I want to be a SOLID 200 lbs). And I know this may sound like alot but when you're 6'3 (or 6'3 and a half depending on who you ask) 184 lbs isn't alot of weight, TRUST ME.

Well anyway, one thing I found out throughout the years is that BEING SKINNY SUCKS.

Which brings me to the reason why I created this blog.

Within the next few weeks I'm going to finally dedicate the time and resources to ultimately change my physique. That's right folks Rich is finally going to "BULK UP" for good.

But what's cool about it is that I've brought my nephew onboard (he swears he can put on more muscle than me for some reason). See me and my nephew are SUPER competitive. It's almost like our relationship thrives on competing against each other.

And that's where this blog was born and also the name of this blog "Build Muscle Challenge". I put this blog up so I can show the world how bad I'm gonna wup my nephew in this little competition of ours.

(More on my nephew a little later)

But what's cool about it, and how this will actually benefit you is that throughout the past couple of weeks me and my nephew have been reading non-stop. I mean literally devouring tons and tons of information on how to gain muscle, how to build muscle quickly, how to get ripped, you name it. We read alot of the popular courses on the internet including but not limited to: Anthony Ellis' program "Gaining Mass" and also Vince DelMonte's No Nonsense Muscle Building course (for an ecourse this one took the longest but it was worth it). And we're now about to devour the book "Scrawny 2 Brawny" by Mehia. Banking . We also read all the Build Muscle magazines (Which made us realize how much those magazines really aren't for skinny guys like us), we've listened to audios, read countless articles, all for one specific purpose.

We want to build muscle quickly. But we want to do it with LESS EFFORT. I know it sounds weird but we only want to do the things that will have a DIRECT impact on our muscle growth. We know it's gonna take  ALOT of hard work and dedication to build muscle quickly but we  don't want to be obsessed with when to take  supplements and shakes  and spending hours at the gym and all that stuff.

We just want a simple plan that we can execute that'll give us the results we need without too much hassles. So we've taken bits and pieces of everything we've learned that GETS RESULTS and combined them so we can get the maximum amount of results with the least amount of effort as possible. So if you wnat to learn how to build muscle quickly with less effort than this is the right place for you. And here's why:

Throughout our challenge we're going to be:

  1. Creating videos
  2. Writing articles
  3. Creating audios (podcasts)
  4. step by step guides
  5. Action plans

all to tell you what's getting us results and what's not getting us results. In other words, what's helping us Build muscle quickly and what's not and how you can use it to build your physique.

We're gonna break down everything from our diet plan, to our workout plan, all the way to our recovery Plan so you can see:

  •  not only what we're eating, but why we're eating it.
  • What we're eating and when (which is VERY VERY important if you want to build muscle quickly)
  • EXACTLY what we're doing in the gym and how you can use that to build muscle quickly and change your physique
  • how much recovery time we're actually giving our bodies for maximum muscle growth
  • what supplements we're using and which ones we steer clear of
  • and a whole bunch more to list

So if you want to be a part of this challenge and learn how to build muscle quickly and with less effort than everyone else be sure to subscribe to our RSS feed by using one of the subscription buttons on this page Stay tuned because our "BUILD MUSCLE CHALLENGE" is gonna kick off soon. You pretty much have nothing to lose and a bigger, stronger physique to gain.

Til next time,


P.S. - If you want to learn how to build muscle quickly AND with less effort. Than be sure to bookmark this site and subscribe to our RSS feed by clicking on one of the subscription buttons on the page.

P.P.S.- I want to help you as much as I can. This challenge is going to open alot of people's eyes on how truly "simple" it is to build muscle quickly. But I want to know how I can help you specifically. I want to know what is your biggest question problem or frustration, when it comes to building muscle. So leave a comment and let us know so we can be sure to answer it for you during our challenge and get you seeing results quickly as well.

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Hardgainer Workout Tips – Build Muscle Challenge (Vol. 3) is live!!!

Are you ready for a FUNNY story plus some hardgainer workout tips? Well me and my nephew just finished our 1st day of training, and let me tell you it was TOUGH. But we did it! And as a result we learned some things about what helped us during our workout and what hurted us with our workout and we're going to share that with you today.

First off, when you're working out especially when you're trying to build muscle fast always try to do the following:

    Hardgainer Workout Tips:

- Drink plenty of H20 day in and day out. (As a hardgainer trying to gain weight, you're going to be consuming alot more food and nutrients daily, drinking plenty of water ensures that your body is absorbing all this good stuff in a fast and effective manner, if you don't don't be suprised if and when you start to get cramps in your stomach and throughout your body "NOT FUN" trust me.

- Always know how many reps and sets you're going to do before you start each workout. (this will get you in and OUT of the gym as soon as possible)

- ALWAYS bring a pen and pad to the gym so you can keep track of where you're improving and where you're lacking (VERY IMPORTANT).

- Start ASAP, don't wait. Plan ahead as much as possible then GO FOR IT. You'll workout all the minor details of your workouts and nutrition as you go.

- And when someone asks you if you could do a hundred pounds "make sure you could do a hundred pounds" LOL (FUNNY STORY)

If you want to learn how to build muscle with less effort, even if you're a skinny guy, hardgainer, or have a fast metabolism be sure to subscribe to our YouTube channel for our latest videos and tips you won't find anywhere else at:

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