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I know this might sound like an excuse, but my 2-year old is killing my training.

I went for a run today, on fathers day, and my legs were killing me.

Besides the lack of free time, its impossible to chase a little boy around for 4 hours and then go for a run.

Let me review my week:

Monday: work, gym at lunch, park at night.

Tuesday: work, gym at lunch, treadmill after work and then park again.

Wednesday: work, no gym, no park.

Thursday: work, gym at lunch, treadmill after work.

Friday: work, gym at lunch, park after work, drinking at brother in laws house.

Saturday: hiking with son. Park in the pm.

Sunday: 3 mile run (felt like death)

This was a tough week, along with pulling 12 hour fasts at work to cut down in bodyweight.

The dieting is tougher too. As I sit here and type, my son is eating a grill cheese sandwich.

Whatever he doesnt finish, I always end up eating.

Overall, I dont want to make excuses, but I cant compare it to when I was 30 years old and able to sleep for 13 hours.

But dont worry, I plan on killing it this week.

-John

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

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Its officially crunch time. If you aren’t going hard now in the gym and with your diet,you can consider your summer over.

With only several weeks until July 4th, you should be getting close to looking beach ready.

Personally, I am getting close, but I am still not there yet.

I am still holding a little bit of stubborn side fat and my weight loss has started to plateau. For myself, I can always lose a quick 10-15 lbs and start to look good, but it is the last 5 to 6 lbs that really start to hurt.

To go from pretty cut to absolutely ripped is a grind, but you can do it if you work hard and most importantly, keep a strict diet.

My diet has been pretty good until this past weekend where I went to two bbq’s and gained 1.5 lbs. I am trying to cut down this week, but its gonna be a struggle to get ripped for July 4th.

I still need to cut another solid 5 lbs. Not impossible, but its gonna be hard work.

Tomorrow I have a fasting session, lifting weights at lunch and then cardio after work. Hopefully I get my weight back on track.

If I can cut another 5 lbs I should looking pretty ripped.

-John

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

Although June 1st was this past Saturday, since this is the first “work week’ in June, I will consider this the start of the month.

As I am sure you all know, June 21ist is the official start of summer and July 4th is the biggest holiday during the season.

If you haven’t started going hard yet, you need to kill it now.

I want to lose a solid 5-7 lbs in June and that is not counting the 17 I have already cut from the middle of winter.

My plan going forward is to add a ton of intermitante fasting, increase the speed and intensity in my cardio workouts and to keep lifting as heavy as I can.

I am already starting to look pretty good and I should look pretty ripped up by July 4th.

As usual, I typically peak in late August/early September, but by the way I am looking now, I may look pretty good.

The hardest part is definitely the diet.  When you are already pretty light you really need to eat like a bird to lose weight and today I was really feeling lousy.

But overall, you have about 30 days give or take until July 4th. It’s time to kick it in overdrive or be prepared to look like garbage this summer.

Good luck!

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

 

 

I have to admit, it makes me sad when I see a professional athlete that I grew up, retire.

It makes me feel old.

And I understand why athletes retire, the prime age for athletes is generally from ages 18 to 38.

Its interesting, but you dont really lose strength when you age, but you do lose speed.

Once you lose your speed, it’s all over. Yet, you rarely see people doing any type of speed work over age 40.

A lot of people over 40 still lift weights and most of the cardio (if any) is typically slow.

I also noticed that most people stop competing.

If I had to estimate, I would guess that 99% of people that ran High School or College track and field have not competed since.

They might have ran in a local 5k or even a marathon, but they definitely aren’t sprinting or jumping like they were as a teenager.

That needs to change.

Whether its competing in track and field, playing basketball, tennis, or even just skiing; you need to stay active and competitive for your entire life.

60 years old? So what. Why not work on your speed and try to stay as fast as possible.

This year I am 39 years old and I plan on competing in a track and field race for the first time since 1998.

I did a long jump competition last summer but this is the first time I am actually going to compete in the sprinting events.

Time to put my money where my mouth is.

I’m very curious to see how my time will stack up from when I was 18 years old.

When it comes to weight lifting I am definitely significantly stronger, but when it comes to speed, who knows.

It will be interesting.

Videos will be coming soon!

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

June is right around the corner!

At this point in the season all of the solid muscle I was going to build is done, now the name of the game is cutting up and burning off body fat.

Typically, June is the month I lose the most amount of body weight and it is also where I go from “in shape” to ripped.

This June,I want to lose at LEAST 5 lbs. And that wont be easy considering I am already down to 159.

For my training, I am already running 3 miles in 21 minutes, so I just want to focus on my speed. That means adding at least 10-15 sprinting sessions outside and I need to try to cut down on the treadmile time. When the weather is nice it is important to run outside.

My goal by Memorial Day every year is to look “ok” but by July 4th I except to look good. The rest of the summer I will slowly lose some extra weight,until I finally peak in late August/early September.

So far it has been a strong start to Spring. I am already under 160 lbs and I am running 3 miles in 21 minutes. Just have to increase the intensity and stay on my diet.

Good luck!

John Andre

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

Today I was working out my back at lunch and I got to take a good look at myself in the mirror.

I know that I am having a good season when I get that “oh shit” feeling when I look in the mirror. It doesnt happen often, but it is exciting when it does.

Recently I have been fasting several days during the work week, while still lifting heavy and doing cardio.

I got my 3 mile time on the treadmile down to around 20 minutes flat and I got my bodyweight down to 161!

Right now I am down almost 17 lbs since my winter peak and I am finally starting to look pretty ripped. Unfortunately, I am also starting to feel a little bit weaker in the gym, but that’s expected when you start getting cut.

There were too many dudes in the locker room today for me to take a picture of myself, but I am definitely getting there.

I think by Memorial Day I should look pretty good, I just need to keep losing weight and work on getting real or fake suntan.

I’m amazed by how many guys and girls dont lose weight for the summer. If you dont lose weight, there is just no way to burn off the body fat, at least naturally.

In the summer the name of the game is speed and cuts.

Nobody cares how much you lift, this is beach season.

Good luck!

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John Andre

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

I was working out at lunch today and I saw the oddest thing.  Although Memorial Day Weekend is in 3 weeks and July 4th in less than 2 months, I am still seeing guys in full bulk up mode.

I just dont get it. If you aren’t starting to cut down now, when are you going to cut?

I couldn’t imagine being heavy over the hot months of June, July and August and who wants to look overweight on the beach?

But most importantly, if you dont cut weight, you will never remove bodyfat.

This year I peaked at around 178 lbs and now I am deep into the low 160s. My goal for peak summer is to get into the low 150s and maybe even high 140s.

Getting cut is the name of the game.

Remember, there is nothing healthy with being overweight for an extended period of time.

Heavy lifting, cardio and strict diet.

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

You would think that running wouldn’t be very complicated but it is.

Before I start spouting off, let’s get something straight: to get really fast you need to run every day.

When I ran track in College I probably took a day off once every two weeks.  If you want to get fast at long-distance you need to run over 10 miles a day minimum. When you see those Kenyan runners at the front of a marathon, they will easily run 20 miles a day in their training.

But at that level of running you will start to look “skinny fat” and get that horrible marathon runner look. In my opinion, that is the worst looking physique you can have.

There is nothing healthy with type this of training.

My perfect running “zone” is 3x a week. I like to run after squats on Tuesdays, preferably several hours after and not right away.

Then I like to run Fridays after deadlifts and one extra weekend day.

It’s funny, but if I add a 4th or 5th day now, my running times go to shit real fast.  You would think that more training days would help, but it doesnt.

When I start running 4 or 5x a week, along with squats and deadlifts, it completely breaks down my legs into mush.  The end result is that I cant run and I cant lift.

This season I have been sticking to my 3 day a week schedule and it’s been working great. I run hard every time since I get a decent rest I between workouts and I am still squatting and deadlifting pretty well.

The only thing hurting me is that it has been raining every weekend (NYC) and I am not getting enough outside running in.

Overall, its early May and I am running 3 miles in around 20 minutes flat on the treadmill. Pretty good time for this early in the year.

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

Its crazy but I have been lifting weights for almost 25 years in a row.
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I have loved lifting weights since the first time I picked them up around age 14.

Ever since then, it’s been a constant experiment to discover the best routine that works for body.   That includes both weight lifting, cardio and diet.

Generally, what works the best for me is heavy powerlifting workouts mixed with intermittent fasting and 3 to 4 days a week of cardio during my cut up season.

My cardio includes either 2 to 3 mile tempo runs combined with some sprints.

I have also discovered some advance techniques that work specifically towards me. One of them is I do chest twice a week.

When doing bench press once a week I was able to get pretty strong and my peak was near 345 at 190 lbs. Now I train my chest on Mondays with a couple sets of bench press, followed by two flys. Then on Thursday I do 2 sets of dumbbells, either flat or incline, then 2 sets of various machines.

The key is, if you do too many sets, you will get hurt.  No questions asked.

I keep my sets low and heavy and as such, I am able to do chest twice a week. That’s 104 chest workouts a year, while most guys do 52. Now chest is one of my greatest body parts.

For my back, I do one day of pullups, pull down and some machines, the second day I do HEAVY deadlifts, up to the mid 500’s and I follow my heavy dumbbell rows and then possibly another machine.

The reason that I just started doing back twice a week was A) it worked for chest B) my upper back is my weak spot.

This might not work for everyone but for me its working great.

See you in the summer!

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

Working out and bodybuilding can be frustrating, especially at this time of year when I am trying to get ripped.

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It’s just close to impossible to lift heavy, run fast and diet hard at the same time.

Usually, if I am running and dieting hard my weight lifting will suffer and obviously when I am bulking up in the winter, my diet and cardio routine goes to shit.

But the worst season is definitely the Spring. It’s a weird time because I am still pretty strong, yet, I have started cutting calories and added cardio to my routine.

I am also slowly getting weaker, which is ok, but its frustrating when I start running slow or I don’t lose as much weight as I desire.

Recently,  I have bad 4 really bad cardio sessions in a row.  Today was so bad that I had to walk after a mile and a half and couldn’t even jog slowly afterwards.

Although my legs felt ok, but not great, it was my stomach that was killing me.

Since I started cutting the calories over the last 2 months my body has not made the full adjustment and the end result is that I am cramping like crazy.

Starting immediately, I am going to need to make some adjustments. It “appears” that I am fasting for too long before my cardio routine.

Today I fasted from about 10 am to 5, which is not even that long, but it definitely killed my insides.

Going forward, I will have to add a little but of extra food on my cardio days and possibly change my fasting times so that I eat more in the afternoon.

Either way, my diet has been spot on and hopefully I am getting close to 160lbs on my Saturday morning weighins.

My goal for the summer is to reach about 150.

Good luck!

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News