The training used for running is very different from bodybuilding.

With bodybuilding and especially weight lifting, you definitely need more rest.

If you are going to lift heavy weights, and in my opinion only heavy weights work, then you are going to need to rest or you will get injured or weaker.

If you are going to dead lift 550 lb’s on Monday, you better believe that you are going to need some rest before you deadlift again.  I ONLY deadlift once a week and I usually only complete one heavy set.


Running is different.

If you want to become a fast runner, especially in distances between 1 to 5 miles, you will need to run all the time.

3 days a week may be fine, but to be honest, 4 or 5 will make you even faster and 6 is probably optimal.

The only problem with running 6x a week, is that it will probably hurt your physique.

It’s going to be hard to hold on to any muscle if you are running that often.

It’s for that reason that I try to run as hard as I can, with less training sessions.



2 years ago I lived near an Army base in Staten Island, NY.

After work I would run through the base at least 4 or 5x a week and the course was HARD.

The Army base was designed over 200 years ago and the way it was designed, it had at least 3 very serious hills.

After several work outs a week, I was total spent.

I did get pretty fast, but sometimes I question if I would have become faster by running on a track instead.

So the question is, does running hills in every workout help?

Personally, I think you need a mix of both.

Sometimes you can do hills several days in a row but other times you just need a flat course to work on your speed

Today I did just bench press and I plan on running the next 3 days in a row before my vacation next week.

Next week I am taking a vacation down to Hilton Head, SC and Savannah Georgia, so I will have to miss a week of my normal routine.

I will try to get 3 or 4 sessions in the hotel gyms if I can but after Easter, it is game on until Memorial Day weekend.

This is the time to start killing it.



For the people that are going to take it serious, this is the time of year that you need to start killing it.

Heavy lifting, cardio and a strict diet.

This morning I weighed in at 170.5 lbs and I am down 14 lbs from February 1st.

I am doing a spring break trip next week down to Hilton Head, SC, so my plan is to go down under 170 this week.

For my cardio, I have been running 2 miles in 14 minutes and 3 miles in around 21:30.  Although those are decent times, I am not going to lie, I am still out of shape.

I have a big race coming up on May 17th and I plan on showing up in shape.

On problem with my training right now, is the crappy weather.

At least in NYC, the weather is either rain, snow, wind and barely any sun.

The treamile is OK, but for me to get fast, I need to get outside more.  I might need to go for some runs in the rain if need be.

March and April are working months.  Whether you are training to get ripped for the summer or studying hard for school, this is the time of year that you need to KILL it.

Too many people wait until late May to get in shape, but by then it is too late.

Get busy…


I am having a really good training season so far.  During my winter bulk up I benched pressed over 315 lbs and my dead lift went up to 525.

Now that I am 5 weeks into my Spring Training, my priorities have started to change.  Not only have I lost 14 lbs already, but I am running 3 miles outside in under 22 minutes.

If everything keeps going fine and I don’t incur any injuries, I might have one of my best summers in a long time.

My goal this summer is to weigh between 145-152 lbs and run 3 miles in under 21 minutes.

With those numeric goals, along with my weight training, I should have an insane 6-pack this summer.


I have been bodybuilding now for the last 9 seasons and I am proud to say, that I have stopped my aging process in its tracks.

At my wedding last year, I was 37-years old.


At the end of this year I will turn 39 and it is amazing how young I still look.

With my diet, work out routine and advances in modern science; why wouldn’t I live to 120?

All of my grandparents lived past age 80, plus they were overweight and hadn’t exercised since High School in the 1930’s.

Personally, I think all bodybuilders are going to live to at least 100.

The proof is out there.

Unlike many of the famous marathon runners that have died prematurely, there are tons of old-school bodybuilders that are still alive today and are very active at an advanced age.

Just as long as you stay off steroids and recreational drugs, you can live a long quality of life if you continue to focus on your health across your entire lifespan

But yet, some people STILL do not exercise.

Out of my 20 good friends from High School, only 4- or 5 still work out.

The rest?

Not only do they look substantially older but they have noticeably low energy.

Once you turn 35, your energy and testosterone levels are going to start dropping like a rock if you don’t work on it.

And over 40 or 50? You will start to become completely sedentary.

I don’t know about you, but I am still improving.


For years, 40 was becoming the new 30, and now 40 is becoming the new 25.

Don’t get me wrong, you still can die from car crashes, shootings, bad luck diseases and shark attacks.

But those are outliers and not the norm.

See you in 2100!


Lift Heavy/Fun Fast on!


Today is daylight savings time in NYC?

So what does that mean for bodybuilding? Its time to turn it on.  Time to start losing weight and increasing the cardio.


Unfortunately, it is still pretty cold outside.  But at this time of the year, you need to just suck it up.

Yesterday when I woke up if was around 30 degrees out and windy.  I really was not in the mood to go outside and run, especially since I live near the water.

But this is the time of year when you need to toughen up.

Don’t skip those 5-10 early workouts in March, by the end of March it will start to get nice out and you need to be already in decent shape.

So far I have lost around 12 lbs since my winter bulk up.  I am going on a Spring break during the last week of March, so I am hoping to lose another 5 before I leave.

After Spring Break, I will be fully into my pre-summer routine.  Heavy lifting, increased cardio and a strict diet.


Like I have stated many times on my blog, you need to lose weight if you are going to get cut.

Even in a worse case scenario, you should at least lose 10 lbs for the summer.  Personally, I am going to lose 35, but I keep going until I have a 6-pack.

Take my advice, get moving now.

Early Spring training will really pay off once the weather starts to improve.


Lift Heavy/Fun Fast on!


Spring is here!

Although we might be getting a foot of snow tonight in NYC, daylight savings time is this coming Sunday and the warm weather is right around that corner.

I have started losing weight quickly and I have been adding cardio to my routine at least 4x a week.

One major mistake that I have made in the past, is to forget that I am a lifter first and not a runner.

Yes, you do need to run to get cut.

And yes, running is healthy when done in moderation.

But DO NOT start increasing your mileage in an attempt to get cut.

You need to focus on your weigh lifting first and then your cardio.

You will definitely start to get weaker as you lose weight, but the name of the game is to hold on as much muscle as possible while you burn off your body fat.

In my gym, I see guys running on the treadmile all the time and barely lifting weights.

The end result? They look horrible.  And they also look unhealthy.

If you can bench press 350 lbs or squat 600 and THEN start to hit the treadmile, you will look like a champion.

But it doesn’t work in the opposite direction.

If you can run a 5 minute mile and then bench press 165, you will look horrible.

Muscle is the name of the game.  You can burn off the fat by dieting and using your cardio.

But don’t forget, muscle is more important.


Lift Heavy/Fun Fast on!


I am going to state this bluntly: I am a HUGE fan of fasting and I have been using it for many years.

In my opinion, if you are going to get ripped naturally, you will need to add fasting to your routine.

I actually discovered fasting by accident.


In High School, I was starting to get stomach problems every day from eating the school lunch.  I think it was a combination of the bad food and studying for my advanced placement classes.

To fix my situation, I started to eat a large breakfast in the morning before school and then I wouldn’t eat again until I got home at 2 p.m.

In between, I would lift weights, run track, play basketball during gym and also go to my classes.

After several months of my new diet routine, I noticed something interesting; I was starting to get ripped abs.

By the time my senior year rolled around, I had a complete 6-pack.  Probably one of the best 6-packs in my entire school.

I didn’t realize it at the time, but I had discovered my secret formula to getting ripped.

Fast forward to 10 years later.  I was 190 lbs and in the strongest shape of my entire life.


I was competing in power lifting competitions, with a bench press near 350 lbs and a dead lift near 600.

That summer I decided I wanted to try bodybuilding and I cut down to 155 lbs using a combination of cardio and fasting.

The end result was that I got into the best shape of my life.



Fasting works.

Almost every major religion has some type of fasting ceremony included. The practice of “fasting” has been around for thousands of years before Christ.

The key is to use it wisely.  Obviously you can’t fast every day and you also can’t fast for 48 hours straight.

Today I ate a medium-sized meal at around 10 a.m and then I went to gym at 1 p.m. for squats and a 2-mile run.

My second meal of the day was dinner at 7:30 p.m.

The result of my new diet and workout routine, is that I have lost 11 lbs in about a month.

Don’t be afraid to try fasting.  When done in moderation, it is a lot healthier than over eating and the majority of the United States has an obesity problem.

The pain is temporary, just like anything else in life, you will get used to using less calories.

And if you aren’t willing to accept the pain, you will never look like a champion.




It is almost that time again!

Spring Break!

spring break

I’ve been on Spring Break at least 10 times, including Cancun, South Padre Island, The Bahamas, Lake Havasu and others.

I also went to St. Patrick’s Day in Dublin Ireland, Boston, Key West, Philadelphia, NYC and Phoenix.

If there is one consistent theme for myself in the Spring, it is to get into good shape for Spring Break.


I don’t need to be in my absolute best shape for Spring Break, but I just need to look decent.

I plan to be several weeks into my summer diet, so at least a large part of my body fat is already removed.

The only problem is that, I don’t have a lot of time.

Between peaking in mid to late February and trying to look good by late March/early April, it takes a lot of work.

Not only do I need to cut a ton of weight, but I need to hit the cardio as well.

This year, I am heading to Savannah and Hilton Head, SC for the last week in March.

Although I have already started cutting down, I am hoping to lose another 7-10 lbs within 3 weeks.

I am going to have to work hard.

In the next 3 weeks I want to do 18 workouts.  That is Monday to Friday during the work week and at least one day on the weekends.

So far, I have cut down about 10 lbs since my winter peak of 184.  I have also been running pretty consistently.

Today I ran outside and I hit 2.5 miles at a 7:08 per mile pace.  I am still far off from where I need to be, but I am heading in the right direction.

When I am in decent shape, I should be able to run 3 miles in 21 minutes pretty easily.  By the end of summer, I would like to be able to run 3 miles in under 19.

It is a lot of work, but if I run hard and lose some more weight, I should be able to do it.

When it comes to Spring Break, the name of the game, is losing weight.

Considering you are going somewhere warm; you don’t want to be out in your bathing suit looking overweight.

You need to start cutting weight immediately, using your diet and by also adding cardio to your routine.

By the time I touch the beach at Hilton Head this year I plan on being almost 20 lbs lighter than my Winter peak and that is after only 7 weeks of dieting.

Use Spring Break to your advantage.

By getting yourself into good shape for Spring Break, you are setting yourself up to have a good summer.

You just need to lose more weight, keep lifting weights, continue running, and eventually your body will look like this.


Summer cuts

Lift Heavy/Fun Fast on!


I think it took to about age 25 that I realized that I will never become a professional athlete.

By age 16 I realized I would never become a professional basketball player. By age 21 I realized I would never become a professional runner.

And by age 26, I realized that I would never become a professional powerlifter

But at age 30, I realized something else.  By using my stubborn gym work ethic, I was able to get pretty ripped. More ripped more than anyone else in the neighborhood.



And better abs than Arnold.

Screenshot_20170809-203858 (1)

But who am I kidding, I will most likely never compete on a body building stage.  I will also never make it into a magazine.

So what?

Bodybuilding and running are the same for everyone.  You might be taller, have better muscle structure or have insane genetics.

But, on game day, all is equal.

Why can’t I win a race?

Why can’t I have the best 6-pack in history this summer?

Why can’t I sell a 5-million dollar condo?

Why can’t I sell 200,000 copies of my next book?

Who says I can’t?


Lift Heavy/Fun Fast on!


This year, one of my bodybuilding goals is to run a 5k in under 20 minutes.

Unfortunately, that is a time that I haven’t reached since College.

In the last several years I have gotten down into the low 20’s, but I still haven’t been able to go into the 19’s.

So, what is the problem?

Part of my problem is that I am getting slow.  My endurance and stamina haven’t really changed, but I can’t sprint like I used to.

My next book is going to be mostly about speed.  Speed is a lost art form, but it a lot more important than endurance.

I need to work on my speed more so I can pick up the pace and also finish fast.

My 2nd problem, is that I need to add a little bit of extra mileage into my training.

The last couple years I have been running mostly hard 2-2.5 mile tempo runs in my training and the result is that I would never finish strong.

I have always been paranoid of running for too long, because then you start to get skinny-fat and lose all of your muscle.  But, I think I can get away with adding an extra mile to my training.

If I can start running 3.5 miles in my training, a 5k will start to feel a little bit easier.

Overall, I am planning on running my first 5k next Saturday depending on the weather.  I honestly cant say I am running for time, since I just ended my winter bulk up, but it’s good to see what type of shape I am really in.

After that run, I am going to start training hard for some big races in April and May.  If I can get back into the low 20’s for April and May, I should have a good chance over the summer to get back into the 19’s.

It can be done.


Lift Heavy/Fun Fast on!


Although California may have better weather, NYC is still a good place to bodybuild.


Seasons are not a problem.  In the Winter we can bulk up and lift heavy, cut down slightly in the Spring and then get ripped in the Summer.

The 4 distinct seasons work great for me.

I couldn’t imagine living somewhere where I need to take my shirt off all year round.  You need some time to gain weight otherwise you will keep cutting down to a bag of bones.

If you live in a cold region, the Spring is very important.

If you jerk around in the Spring, you will never get cut for the summer.

Losing body fat is hard.  If you think you can wait until June and then start getting ripped, you are in trouble.

You won’t even be in good enough shape to burn the fat off.

There are two ways that I try to stay motivated in the Spring.  The first is to choose a race.

2-years ago I choose a 5k race to train for in New Jersey.  It wasn’t anything crazy, just a small community race in park that I wanted to run.

I used that race for my motivation, I trained hard, lost weight and I actually ended up winning the race.

That was the first time I ever won a 5k.

The second best way to stay motivated, is to plan a vacation.


spring break

I went on a Spring Break trip almost every year until I turned 30.  There was just no way that I would allow myself to fly someplace warm and show up overweight.

For my spring break trips I would still carry a small amount of bulk, but I would cut down enough so I didn’t look fat.

Motivation is important.

Whether it is training for a race, training for a vacation or trying to get back at your ex-boyfriend/girlfriend; you need some motivation.

Something has to light a fire under your ass.

Find it grasshopper.


Lift Heavy/Fun Fast on!