Archive for May, 2017

During the last couple years I have noticed an interesting pattern.  When I start cutting up for the year, it generally takes me 2 and 1/2 months to get cut.

This year, I am about 2 weeks behind schedule.  My son was born in mid April and I ended up missing about 10 days of hard lifting and dieting.

Just recently have I finally started to see my abs pop out. I think another week or two of hard training and I should start looking pretty good.

The other problem is that I am missing a sun tan.  This year I am whiter than a glass of skim milk.

No matter what anyone tells you, a good sun tan is really important for bodybuilding.  Not only does it shrink the skin, making you appear more cut, but it also brings out the veins.

Now that I am getting older (37), I am slightly concerned about skin cancer.  I might try a spray tan and see how it looks.  It’s probably not the same, but I’m not a professional bodybuilder and I don’t need the health risks.

How is everyone else doing?

-John

No, I am not talking about speeding up your metabolism.  I think that is some b.s. science make up from supplement companies.

Eat every two hours, get fatter every two hours.

I guess I shouldn’t say it doesn’t work because everyone is different, but for me, that doesn’t work at all.

I NEED to lose weight, or I don’t get cut.  There is no other way around it. And the only way I lose weight is by cutting the calories or upping the intensity of my cardio.

In the last couple years, I have had a problem where I lose weight too quick.  It’s important to lose weight but when I lose weigh too fast I end up burning off too much muscle.

This year I have been losing it slow by accident.  My first son was born last month and it killed my diet and training for 2 weeks.  I am staying patient but I’m probably 2 weeks behind where I want to be this spring.

But instead of cutting 10 lb’s in one month, I am trying to “TIME” the way I eat.

Instead of eating too early or late at night, I am trying a new method this year.  I am eating RIGHT before I go the gym.

I am also trying to eat more when I KNOW that I am going to work out hard.

I’ve had several days where I planned on training super hard and I just felt too worn down from the lack of sleep and calories.

Now, I am trying to eat more on days that I am know I am going to work out hard.  I am allowing myself to have some extra calories, just to make sure that I KILL it in the gym.

Diet is very important, but it isn’t everything.  After you have been lifting and training for a long time, the big difference is really in the intensity.

My diet is always going to be good, I know what to eat by now.  I just need to pick up the intensity.

If you can train harder while slightly increasing the calories, you may be able to burn off even more bodyfat because you are training harder.

-John

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Recently, it has been hard to get my workouts in.  I haven’t really missed any days, but I’ve been very overtired between working two jobs and having an infant at home.

But, no excuses.

My routine this Spring has been weights 4x a week at lunch, with cardio 2x after work and one extra cardio day on the weekend.

Because I do not have a ton of time to train, especially after work, I have been using the time I do have to train INTENSELY.

For my 2 cardio sessions during the week, I only train for 30 minutes each.

Basically, I have been running straight to the gym as soon as I get out of work, strip down in 3 minutes and then run as hard as I can for 20 minutes.  Afterwards,  I throw my clothes back on, grab my work bag and run straight to my ferry.

The results have been great so far!  Since I don’t have a lot of time, I don’t screw around.

Yesterday I ran a half mile at a 6:22 pace, followed by another half mile at a 7:15 pace,  and kept going using faster and slower intervals until I reached 3 miles.  By the end of the workout I was drenched with sweat.

I’m really amazed that some people still don’t work out.  I have a wife and a one-month old son and the last thing I need is to die early because I am too lazy to exercise.

Only 30 minutes a day can make a ton of difference.

Even if you don’t want to run, add 30 minutes of weight lifting

30 minutes of walking

30 minutes of biking

Skip dinner once in a while and cut some pounds.

There are no excuses…

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-John

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There is a famous saying that goes “the harder you start working, the luckier you start to become”.  And I believe that’s true.

When you start working harder you will notice that things start falling into place.  You start doing better in school, you start saving more money, you get promoted and you start training better.

Yesterday I had planned on getting up at 730 a.m on Saturday and hitting the gym for a hard hour and half workout.  Unfortunately, my newborn son had me up to about 6 a.m in the morning.

Wasn’t planning on it, but he was up screaming all night and I couldn’t make it.

Later in the day, my wife and I stopped by my mother in law’s and thankfully she agreed to babysit for us for a couple of hours.

I did some grocery shopping and ran some quick errands before we drove home and took a nap for about 2 hours.  I shouldn’t even call it a nap, it was more like dead sleep.

At 5:30 pm I felt a little better, so I decided to FINALLY make it to the gym.  I usually don’t work out that late on Saturday, but I didn’t want to start missing days over a fussy newborn.

I ran 2 miles on the treadmill in pretty decent speed and then instead of leaving, I decided to add some extra intervals at a 5:30 per mile pace.

Later that night I took a look in the mirror and I noticed that I was finally starting to look “beach ready”.

Sometimes in life, you are just not working hard enough.  I took about a 6 week break from killing myself at work and in my training, but now its time to start getting busy again.

  • More books to be written.
  • More licensing tests to take.
  • Harder training.

No more Mr. Nice Guy!

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I have to be honest, this year’s cut up is going slow.

Most recently I have been weighing in around 163 lbs.  Although I have cut 15 lbs from my peak in late February, I still have noticeable body fat.

I am starting to work a little bit harder on my cardio and I am hoping to look decent by Memorial Day.  For me to look cut, I HAVE to get my bodyweight under 160.

But, that is not the only problem.

I am running like a snail.

In the last several years I have noticed that I could get pretty fast in long distance running, with times in the 3-mile run under 20 minutes, but my sprinting times are horrible.

When you get older, you need to focus on SPEED.  Strength and stamina does not go away as fast as speed.

My goal this summer was to run one lap (400 meters) in one minute flat.  That is a time I havent ran since I was 17.

Yesterday I went down to the track and I had my wife time me in a couple runs.

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Pre marriage

Although, it is still really early and the first time I have run on the track this year.

I ran three 400 meter sprints at a decent effort and my times were HORRIBLE.

I ran the first lap in 1:14, 2nd attempt I ran 1:21 and the last one in 1:25.

Those times are horrible, but the good news is that I realized how far I need to go.

For the next several weeks I need to focus on hard sets in the gym, intense cardio and most importantly, I need to be strict on my diet.

Good luck!

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Do ab workouts help you build a 6-pack? This is a dilemma that has perplexed bodybuilders for generations.

So what is the answer?

I’ve you listen to most of the bodybuilding forums online, almost everyone will tell you not to train your abs individually.

Well, guess what? Arnold Schwarzenegger trained his abs individually.  Was he wrong?

Are you more cut than Arnold Schwarzenegger?

Personally, I have tried working out my abs every single day and I have also tried not training them at all.

I find that it helps to train them.

Don’t get me wrong, heavy squats, leg press, deadlifts and overhead lifts will train your abs better than any crunch or sit up, but I feel that it still helps to train them individually.

The real main key in building a 6-pack is to get your body fat percentage low.

I see guys in the gym all the time spending time training their abs, when in reality, they will never get a 6-pack at their current body fat.

Without getting lean, your abs will never show.

You need to lift weights

You need to do cardio

And you need to diet

Overall, when you train your abs correctly and you diet down your body fat, if should look something like this.

JASUMMERPICTURE-MIX

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