Posts Tagged ‘Arnold’

Controversial title? Well, I include myself as an old man.  Or at least I am an old man compared to some of the other guys in the gym.

But I will turn 39 at the end of this year.

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Most people are shocked when I tell them that I will turn 39, they think I am around 30.

But I have been working out and dieting for about a decade straight.

I always lifted weights, but I didn’t start a bodybuilding diet until 10 years ago.

So why am I starting trouble with older athletes?

It’s because older people are fustrating.

They either do not work out at all, which is insane.  Especially considering that you are closer to death and if you have a wife/child like I do, it’s even more important that you exercise and stay alive.

And then there is the 2nd group that doesn’t eat correctly.  I feel like my generation eats slightly better than the baby boomers, but let’s me honest, probably 95% of the population is over weight.

Studies show it was 50 to 75%, but lets cut the bullshit, it’s probably 95%+

Our life expectancy is the United States is slowing down, possibly even going slower.

And people aren’t training correctly.

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First of all, when you get older, you lose SPEED.

You might be able to run 5 miles or 10 miles just as fast, or even faster than you did in College.  But you can’t sprint, jump or dance like you used to.

As such, how many people in their late 30’s, 40’s and 50’s are outside sprinting?

1% at most?

But yet, 50,000 people will sign up for the NYC marathon and plod along for 26 miles.

When you age, you need to focus more on speed and less on endurance.

Weight lifting should never change.

There are some exercises that I can’t use anymore due to injuries, but I still try to bench press, squat and deadlift just as heavy.

Actually when it comes to powerlifting, most people peak in their late 30’s and early 40’s.

So how is your training going?

Are you lifting heavy, working on your speed and dieting cleanly?

Or did you already give up and surrender?

I am working out till the grave.

-John Andre.

Lift Heavy/Run Fast

 

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July 4th is a great holiday.

Not only is it the biggest American holiday over the summer, but it is also a patriotic and symbolic occasion.

As we honor those that have served and sacrified, I am also reminded of American exceptionalism.

Although the world is becoming smaller than ever, there are still certain American characteristics that make this country unique.

One the biggest difference that I find between Americans and the rest of the world, is our proud tradition of “individualism“.

We are not scared to be individuals.

Although soccer may never become a very popular sport in the United States, a sport like bodybuilding has always been popular and the U.S. has traditionally been a world leader.

One of the greatest examples of American invividualism and exceptionalism would be with Arnold Schwarzenegger.

Although I have better abs than him, Arnold’s life truly embodies the American dream.

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He emigrated to the United States as a young man, at one point became the highest paid movie star in the world, and he is generally considered the greatest bodybuilder of all time.

When I think of the 4th of July, I think of people like Arnold Schwarzenegger.

I don’t know what it is, but I love getting ripped for the 4th of July.

jabeer

Ripped abs

There is just something about drinking a Budweiser, eating a Nathan’s hot dog and ripping my shirt off on the beach and showing what can be achieved with hard work.

God bless the United States!

-John Andre

Lift Heavy/Run Fast

Spring training is over.

Since the end of the winter I have lost over 20 lbs and I got my 3-mile run down to 21:10.

Now that I am in decent cardio vascular shape and I have lost the body weight, the only thing left for me is hard-core bodybuilding.

I want to look good by July 4th, by the middle of August, I want to look like the best in the world.

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So, how can I obtain these goals?

A) Need to focus more on the weights:  I have been running a lot recently and I feel that it is starting to affect my gym workouts.  Starting this week, my emphasis will be more on the weight training and less on the cardio.

B) Less cardio but more intensity.  I am in decent running shape, so I just need to work on my speed.  Less workouts, but more intensity in my training.

C) Stricter diet.  I lost over 20 lbs already, but I need to cut another 10 to start looking ripped.  The last ten are always the hardest.

Overall, bodybuilding season is officially here!

If you haven’t starting training yet, you can still look “ok” by July 4th if you start now, but you can’t wait much longer.

Almost every summer the gym gets packed in late June before most people quit again.

Start now.

Add some cardio, cut body weight and lift heavy to moderate weights.

More to come!

-John Andre

Lift Heavy/Run Fast

I am happy to announce that my first race of the season is this Thursday.

One of the good things about this race, is that I have run it almost 7 years in a row.

Since the course hasn’t changed, I should be able to judge what type of shape I am in.

So far, I think I am in pretty good shape.  Definitely not my fastest shape for Mid-May, but I am setting myself up for a good summer.  I think it will be one of my top running times, just not my best of all time.

The only problem I see so far, is that it might rain.  Rain is not necessarily a problem if it is light.

But if it is raining hard your clothes get wet, your sneakers get heavy and then it is game over if you consider running a fast time.

My 2nd race of the year will most likely be on Father’s Day.  I ran this race last year right after my son was born and I ran like a snail.

It was easily the worst race that I had run in about 10 years. This year, I plan on destroying that time.

It should be pretty easy, but we will see.

I hope everyone’s training is going well.  I am about to kick the bodybuilding into high gear soon and start putting up some progress pics.

The abs are starting to show now, but its still too early to start taking pictures.

I need some more sprint work outs, heavy lifting and a sun tan, before I start showing off the goods.

More to come soon!

-John Andre

Check out my book on amazon.com!

Lift Heavy/Run Fast

You need to work out hard.  There is no way around it.

I don’t buy all of these articles stating that less workouts are better than more. I agree that you cannot overtrain, but is less really better than more when it comes to removing bodyfat?

It depends.

Performance is everything.  If you think you can work out twice and week and show up in good shape, good luck.

You wont be able to run a mile in 5 minutes.

You also won’t have enough cardio workouts to burn off the extra body fat.

When I train for the summer, I will work out 6 or 7 days a week and show up ripped.

jabeer

Although I will work out for 6 or 7 days a week, my workouts are usually only an hour at time, and two hours on the days that I do both cardio and weights.

I only squat and deadlift once a week and I rarely do more than 3 sets per body part (not including warm ups)

I prefer to focus on high-intensity.  Hit it hard and quickly and get out.

But sometimes I feel rundown.

Last week I was on vacation and when I went back to work on Monday I felt exhausted.

Monday, Tuesday and Wednesday were horrible workouts, so by Thursday I realized that something was off.

Thursday night I decided to increase the calories.  I had a big dinner, some desert and I had 2 beers before I went to sleep.

Friday I went to the gym and I decided to skip deadlifting.

So overall, I took an easy day at the gym and I completely cheated on my diet.

End result?

Today I ran like a champ!  I finally had a great workout and ran 4 miles at around a 7 minute per mile pace.

So although I try to be strict on my diet as much as possible and I rarely skip the gym, sometimes its pays off to take a break.

Increase the calories,  and skip or take an easy day at the gym.

Once you feel rested, right back at it.

Just as long as you don’t make a habit of it, a short break ran help your training and assist you in reaching your goals.

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-John

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.

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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.

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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.

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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!

-John

Lift Heavy/Fun Fast on Amazon.com!

 

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.

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And better abs than Arnold.

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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?

-John

Lift Heavy/Fun Fast on Amazon.com!

 

Hello everyone!

I am now into my 2nd week of Spring training and I am finally starting to add some cardio back into my routine.

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I like running towards the end of winter because it sets me up for a good spring.

If you wait until March or April to start running, sometimes you will get a late start for Summer.

By April I want to be running fast already, so for me, that means I need to slowly start revving up the engine.

I am also taking in less calories.  I lost 3.5 lbs the first week and I would like to reach 5 total lbs by week 2.

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I always lose weight really easy in the beginning.  It’s when I start to get very low in body fat that it gets harder and harder.

I also believe you NEED to add some cardio workouts into your routine for your health.

I ran outside for the first time in several months on Saturday and I felt like I was going to DIE.

That can’t be healthy.

When you are in your 20’s or 30’s you “feel” like you are going to die.  When you get past age 40, you might actually die.

Heart disease, diabetes, stroke, heart attacks, etc. They are all major illness related to obesity that too many people suffer from in the United States from basic neglect.

I use cardio to remove body fat and stay in good cardiovascular shape, and I firmly believe that some type of cardio needs to be in your exercise routine.

With that being said, too much cardio can also kill you.

I am working on my 3rd book and I did some research on the famous 1970’s marathon runners.  You will be amazed by how many famous long-distance runners have come down with serious health problems.

Marathon running is not healthy.

If you want to train for just a couple marathons in your lifetime, there is no harm.

But training for long-distance is not healthy over the long term.

Focus on improving your SPEED.

As you age, your endurance does not decrease as much as your speed.

Anyone up to age 90 can run a slow 5-mile race, but not too many people can still sprint, jump and leap.

Speed over endurance any day of the week.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

 

So, what am I talking about?

Body fat.

Don’t get me wrong; I believe that diet and cardio along with consistent weight training are the only ways to burn off body fat.

Unfortunately, many people are only doing 1 or 2 of the 3.  And all 3 are mandatory.

If you are only running, you are going to continue to burn off muscle until you look like a waif.

If you are only dieting, you can lose weight, but you won’t have any muscle tone.

Body fat is everything. A light person can have a high body fat percentage and a heavy person can have a low body fat percentage.

You can also become “skinny fat”.  A ton of marathon runners are skinny fat.  Slender, skinny legs, low on body weight, but they don’t have any ab definition or cuts.

jabeer

Ripped abs

You need muscle to have cuts.  Just being light isn’t enough.

I am JUST about to finish my winter bulk up.  I missed my max bench press attempt today, so I will try it one more time next Monday and that is it.

Another week and a half of being over weight and I will start to get cut again.

We had a warm streak in NYC the last several days and I am already daydreaming about getting outside and running some cardio.

This year, while I am still strong, I want to hit some heavy rep sets.  I know that once I start losing weight I won’t be able to beat my one-rep max, but I still should be able to complete some heavy sets for reps.

Those heavy sets will help when I get super cut for the summer.

Remember, it’s a combination of weight lifting, cardio and diet.  And when you get it right and stop babying yourself, it should look like this:

JASUMMERPICTURE-MIX

-John

Lift Heavy/Fun Fast on Amazon.com!

 

 

This past Friday I went to the gym with a clear objective, to deadlift 365lb’s for 10 reps.

I still have 4 weeks left in my winter bulk up, so I was planning on working my way up to the mid 500’s by the last week of the season.

I purposely went to the gym later than usually to avoid the crowds, but there was still 2 other guys using the deadlift platform.

One guy I have seen before; he usually does a bunch of sets in the 300’s and never goes up.

He is not a real competition for me, he is too scared to push it.

The 2nd guy I have seen before and he is pretty strong.  He is the only other guy in the gym that I have seen deadlift over 500 lbs.

I started warming up with the two guys and I immediately noticed that I felt strong and more importantly, I felt very fast.

For my last warm up, I went up to 315 lb’s and it felt like a paper weight.  At the moment I decided to call an audible and I increased the weight from 365 to 405.

Why should I lift lighter if I feel good?

Don’t overthink lifting weights.

Forget about writing down your sets with a pen and a pad or planning all of your training out meticulously, if you feel good, lift that damn weight.

People tend to forget, but, “IT IS JUST WEIGHT LIFTING”.

Turn your brain off, get angry and lift those weights.  The heavier the better.

Long story short, I figured I could get 405 for an easy 4 or 5, but I ended up getting 9 reps.

There was just no way that I could take it easy with these two chumps watching me.

A little motivation goes a long way, especially with an exercise like dead lifting.

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Right now I have 3 or 4 weeks left and my season is over!  This has been the best bulk up season for me in about 10 years.

But overall, I am starting to feel really overweight and unhealthy and I am looking forward to cutting down again.

Let’s see if I can improve on last season.

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Good luck! You are gonna need it…

-John

Check out my books on amazon.com!

Lift Heavy/Fun Fast on Amazon.com!