Posts Tagged ‘bodyfat’

I have said this over and over on my blog, if you don’t look different during the year you aren’t bodybuilding; you are maintaining.

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There is nothing wrong with maintaining except that it’s really boring.  Even if you aren’t going to be a professional, and I know I will never be, why not put some extra effort into your diet?

When I get older and into the heart attack years, I plan on bulking up, just not as much.  Maybe 15-20 lbs in my 40’s, 10-15 lbs in my 50’s and possibly only 10 lb’s after that.

I don’t think it will be healthy to add 35 lbs to my body, like I did this year, when I get much older.

Now that my winter training is coming to a close, how do I lose the weight?

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So far I am 2 weeks into spring training and I have cut 5.5 lbs.  I was hoping to cut even more, but I am just starting to get into my cardio.

The beginning is the easiest time to lose weight.  By just cutting my calories by 20% and adding some cardio, my body will start to lose lb’s almost immediately.

After I lose over 10 lb’s it will start to get harder.  I will have to cut more calories from my daily caloric intake, increase the intensity of my cardio and also eat cleaner.

After I lose 20 lbs is when it starts to get really difficult.  At that point I need to be training hard, otherwise, I will be stuck at the same weight.

Losing weight is really not that hard, especially in the beginning.

You just need to consistently eat less food and move around more.  It’s not rocket science.

In the beginning your stomach will ache as you get used to fewer calories, but if you are unable to take the pain, then you will never get your body fat percentage low enough.

It’s just food.

PUT DOWN THE COOKIE!

-John

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If you are a reader of my blog, you would know that I have just finished my winter bulk up.

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One of my goals this year was to start squatting heavy again.

Squatting is one of the 3 power lifting lifts, along with the bench press and deadlift.

I have been squatting on and off for the last 15 years and unfortunately it is my weakest lift in the gym.

In my power lifting peak, I was deadlifting close to 600 lbs but only squatting in the mid 400’s.

Squatting heavy takes a lot of practice, a lot of work on technique and it also helps to have a “squatters body”.  If you take one look at my physique you can tell that I have a dead lifters body.  I have long arms, long legs and a short upper torso.  I have always had a difficult time with the squat, but I do recognize its importance.

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One thing I have noticed is that although I am weak in the squat, it is still the best exercise for leg development.  It’s not even a comparison.

I focused on leg press the last 2 years and although I got up to 600+ lb’s for reps, it doesn’t really do much.

Machines in general don’t really do anything for me.  There is something about squatting that really builds the deep muscle in the legs, including the calves.

One of my goals for the Spring is to continue to squat all year-long.   Squats are one of the best mass building exercises and I truly feel that they are too important to ignore.

They also work your abs.

The summers where I have had my best looking abs, have always been the years when I have been consistently squatting all year-long.

In the winter my abs might start to look bloated and bulky, but when the summer comes along, my abs start to look ripped when I lose weight.  Heavy squatting will build your abs better than any type of crunches, situps or side bends.

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My advice? Don’t neglect the squat.

Although it can be a pain in the ass and dangerous to lift heavy without a spotter, it is still the best leg exercise and an overall mass builder.

-John

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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

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Sports and life in general are competitive.  I can never understand people who are not competitive at every age.

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Don’t get me wrong; there are bloggers that I follow that live in R.V.’s or travel the world for a living and sometimes that sounds like a great idea.

But I am too competitive.

And I get bored very easily.

I worked from home at one of my prior occupations and surprisingly I didn’t really enjoy it.

Unless I was working from home in the summer, there was usually nobody around from Monday to Friday.  Basically, instead of being locked in the office, I would be stuck at home.

I like to be competitive.  It keeps you young.

Today I was at the gym and I started to size up some of my competition.

Usually there is only one or two decent bodybuilders in a gym and rest are just there for maintenance.

The best way to tell if someone is training correctly, is that you should be able to see major changes in their body.

If they look the same across the whole year, basically, they are just maintaining.  Maintaining is fine, but you will never really improve, nor will you ever get ripped.

At my gym, there are several guys that look decent.

So for this coming summer, I need to design a workout plan to defeat my competition.

  • What are my weaknesses and what are my strengths?

My weaknesses are definitely my upper back and legs.

My strengths would be my mass, chest and abs.

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Since I am slowly starting to lose weight, my goal this year is to continue to train heavy.  I have a strong advantage in strength and mass, so I think that is where I should focus.

Like I’ve stated in other posts; I believe it is important to show off your best body parts.  So for myself, I need to continue to train chest and shoulders heavy, while I get my body fat percentage low enough so that my abs are ripped.

Another week or two and I will reveal my Spring training guide, but right now, it is looking something like this:

Monday: Chest

Tuesday: Legs/cardio

Wednesday: Cardio

Thursday: Shoulders

Friday: Back

Saturday: Cardio

Sunday: Rest

I want to slowly get back into my cardio workouts for several weeks, before I start to really get cut for the summer in May and June.

So far, I am one week into my cutting phase and I already lost 3.5 lbs.  I usually cut 10 lbs pretty quickly, then it starts to slow down after that.

Good luck everyone!

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I am proud to announce that today was my official last day of Winter bulk up 2017-2018.

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Overall, I give this season an “A”.  Before the start of the season I set several concrete goals:

  1. Bench 315: Got it! Almost benched 325 as well.
  2. 500lb dead lift: Did 500 for 2 reps and 525 for 1
  3. Shoulder dumbbells 100’s: Big failure.  Got up to 85’s, shoulder injury is not healing.
  4. Squat 315: I don’t have a spotter for this exercise but 315 is in my range. Probably closer to 345-365.
  5. Gain 30 lbs: I gained 35!

Besides not reaching my shoulder dumbbell goal, this year was a total success!  This was the heaviest I have lifted in several years.

I also kept up a small cardio routine, but nothing significant.

Now, I need to make the transaction from bulking into my cutting phase.

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So, how do we accomplish this?

The goal is to keep as much muscle mass as possible, while also removing all of my body fat.  I know that I won’t be able to lift as heavy in June as I did in January, but I still should be lifting heavy.

What are some mistakes I have made in the past?

A) Cutting calories too fast.  I need to lose 20 lbs, but I should do it slowly.  If I start starving myself I will get “skinny fat”, like marathon runners.   That is where you are skinny with a high body fat percentage

B) I start slacking with the heavy weights.  Although I will lose the leverage provided from being fat, I NEED to keep pushing myself in the gym.  Heavy compound exercises; squats, deadlifts, bench, etc.

It is also time to add some cardio.  I am going to start going hard with the cardio tomorrow.  3x a week until the weather improves, and then I might increase to 4x depending on how my body is holding up.

Spring goals?

I am still working on this, but I want to focus on a few key area’s.

A) Keep squatting.  This year I started squatting after taking several years off and I feel a big difference.  Not only is my body a lot thicker, but my abs are going to look good when I lose weight.

B) Heavy bicep and calve workouts: These are really secondary exercises, but when you wear a tee-shirt, what muscles are visible? Answer: calves and biceps.

For my cardio goals, I still haven’t locked any plan down yet.  I always try to hit 3 miles in 21 minutes and also add in some sprinting.

I would love to compete in a sprinting competition.  It was been 20 years since I have last competed in track and field, and I am getting a little bored of the 3 and 5 mile races.

This morning I weighed in at 185 lbs.  It is going to take me a couple weeks to get the boiler heated, but once I do, this engine is going to be revved up and ready to kick ass.

JASUMMERPICTURE-MIX

-John

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I am going to warn you right now; do not get TOO FAT!

Although I believe the winter bulk up is very important and I personally have gained almost 35 lbs this year, body fat can be very stubborn and difficult to burn off.

If you are gaining weight, please make sure you are lifting heavier and gaining some muscle.  If you are lifting light weights even though you gained weight, then you are wasting your time.

You should be putting on a combination of both muscle and some fat.

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One important part of bodybuilding that isn’t talked about a lot is timing.  When do we END our winter bulk up?

I like to plan out a predetermined weight gain and then I also choose several strength goals.  Once I get near or surpass my strength and weight goals, I know it’s time to shut it down and start getting ripped.

Although:

A) DO NOT stop going heavy until you are sure you will not break a record.  For example, I still need to max out on my bench press.  If I go up every week for the next 3 weeks, I will not stop.  I will keep maxing out until I cannot go any heavier.

B) If I reach my goals too early, then I will increase them.  If you reach your strength gains by halloween, you probably didn’t push yourself enough.

It appears that I only have 2 weeks left of my winter bulk up.  I am going for a bench press max on Monday, a squat max on Tuesday and I doubled my deadlift goal of 500 for 2 reps on last Friday.

If I don’t go up in these lifts, I will shut my bulk up season down in the next 2 weeks.  If I keep setting records, then I will continue to lift heavy until I cannot go up anymore.

Overall, its been a great winter bulk up and I am looking forward to getting ripped again.  I had to buy new work pants today because my waist grew to 32 inches, but that is a good sign.

Good luck to everyone except my friends Kook, Fred and Joe that I plan on beating in our annual “friends summer bodybuilding” competition.

-John

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I hate to say this; but the answer is either no or at the best, very minimally.

How do I know this? I tried it on myself.

This summer I have been trying to get down to 148 lbs and although I am very close to reaching my goal, I am still not there yet.

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In the last 2 weeks, I have decided to throw in some extra walking to speed up the body fat loss and unfortunately it did not work.

It even got the point where I walked 8 miles on a random Tuesday and I still ended up gaining weight.

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So, what is the problem with walking?

I think it’s very healthy, it just doesn’t burn enough calories.  Unless it’s over 90 degrees out and humid, I wont even break a sweat.  When you are in decent shape, you can probably walk from the time you wake up, straight until dinner without breaking a sweat.

But on the contrary, by picking up the intensity, I can burn up to 2 lbs in one hard workout.

A hard run will burn more calories than almost any other type of cardio.

What’s the absolute best cardio workout for removing body fat? If you read my blog you would know that I am not a fan of long-distance running.

A) 2-3 mile hard tempo runs.  By hard, I mean you are ready to die by the time you are done.  And also volume sprinting.  By volume sprinting, I mean that you need to do enough repetitions so that it adds up to a decent amount of distance.

If you don’t want to run, then you need to use sports.  Tennis, rugby, basketball and soccer, all are outstanding fat burners and should be used as much as possible.

So overall, walking is healthy and I enjoy it, but don’t except to burn off any  bodyfat or get ripped just by going for a walk.

-John

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Getting cut is not that hard.  The problem that most people have is that they don’t diet hard enough and cut the necessary weight.

I see the same people in the gym year after year and their physiques never changes.  But, if you are working out correctly and losing weight, you should start seeing some abs.

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Summer abs

The hard part for me is to continue getting cut.  Meaning, when I get my body fat low but I want to keep going.  That last 2 or 3% is when you really need to get dedicated and become a workout freak.

Most people will never get to this point.

Just to make an example; this week I did 4 days of half-day fasting, along with 4 days of weights and 3 nights of cardio.  After all of the lifting and fasting, I only lost .5 lb.

When you get really low on body fat it becomes super hard to go any lower.

My goal this year is to cut another 5 lbs within a month and it wont be easy.  I am going to have to continue dieting hard, if not harder, and I am going to have to increase my cardio to 4 or 5 days a week.

If it comes down to it, maybe I will do cardio 14 days in a row.

What ever it takes.

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