Posts Tagged ‘cardio’

So its official, the stitches in my upper thigh are out and I am free to train as hard as I want.

Although its still extremely hot and humid outside, you need to start running NOW if you want to have a strong Fall running season.

Right now I am trying to run 2 days a week on the treadmile and 2 outside.

I had two really good treadmile days last week where I ran 3 miles in 19:45 and then 4 miles in as easy 27:30.

Outside I am slacking a little. I have a 2 mile hilly course near my house that I like to run and I did it in 14 minutes flat on Friday and 15 minutes on Sunday.

35 days is a decent amount of time to get faster if you put the time in.

I also planning on running at least 3 races. I dont want to rely on just one race and then potentially have a bad day.

After September my wife has a scheduled Csection on October 2nd, so my October, November and December will be mostly weights.

Wish me luck, I will keep you updated!

JASUMMERPICTURE-MIX

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 official. Today I start my 5K training for the Fall running season.

I would “like” to get between 19 and 22 minutes.  I usually go under 22 minutes pretty easily, under 20 is a time I havent reached since I was 18 years old.

I missed a solid week of training to get a cyst cut out of my upper thigh, but today I am going to go against doctors orders and start running earlier than recommended.

Fortunately, I was running pretty good before my doctors visit and I also am also at a really low bodyweight.

Last time I weighed in I was at 157 and I plan on going at least 3 or 4 lbs lighter before the summer is over.

My plan is to compete in at least 3 separate 5k races before October 1st.

I figure 3 races different races will give me a decent chance to run some fast times.

Update: I just ran 3 miles on the treadmile in 19:25! That is my fastest time in 3 years.

Another couple solid training sessions and I should be ready.

Treadmile again Thursday and then a hard outdoor session on either Saturday or Sunday.

I’m getting there!

JASUMMERPICTURE-MIX

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

Finally, Some Good News

 

To make a long story short, I had a cyst cut out on my inner thigh this Saturday that set me back.

I was told I could scan it and monitor or just cut it out, so I cut it.

Only problem? I received more stitches that anticipated and now I cant run for 2 weeks!

To be honest,  had Ive known about this, I would have held off until October.

So now I am entering peak bodybuilding season and I cant even do hard cardio.

Hopefully It goes fast and I can get right back into it.

jaweightsathome

Sunday I went for a nice 6 mile walk and today I did chest at lunch while trying to eat light.

It’s not the end of world, but being out of commission reminds me of getting sick in the summer as a kid.

It sucks…

John Andre

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I know it’s hard to think about the Fall when we are still in late July, but the Fall is my favorite time of year to go running.

And if you want to run some fast times in the Fall, you need to start training for it in Early to Mid August.

If you wait until September it is too late.  I prefer to get a solid 4 to 5 weeks of base training in before I am ready to go hard.

My goal this year is to complete (3) 5k races.  When it comes to long-distance (and for me long distance is a 5k) I like to complete in several different races to see what type of shape I am in.

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Sometimes you can be training great and you just have a bad day or maybe its windy or hot out. Or you have a two year old the kept you up all night.

My goal this year is to at least run into the 21’s and maybe take a stab into the 20s.

Starting the first week in August I am going to start running 3 to 5 miles, at least 4 days a week.  I will “try” to run 5 days a week if possible.

When I can start running 3 miles in 21 minutes pretty easily then I will know I am ready.  Today I ran 3 miles in 20:18 on the treadmile,  so I am already in decent shape.

Regarding weight training, I will continue to lift as heavy as I can, but may take a one month break from squats to focus on running.

The best part about running in the Fall is that you “should” already be in decent shape from the summer.

Wish me luck!

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I am not gonna lie, I really hate the month of July and the terrible heat.

Maybe if I had the summers off and I could avoid the hottest points of the day it would be different, but unfortunately I have to go to work.

Today I was sweating going to work; sweating in the office, at the gym at lunch, on the ride home and now I’m leaving the gym sweaty at 6pm after my 2nd workout of the day.

Working out in the heat sucks, there is no other way to say it.

Today I did squats at lunch and actually felt pretty good. After work I tried to do some cardio and I felt completely dead.  I ran about 2 miles on the treadmile and had to walk half the time.

The only good news from today? I am down to 157.5 lbs in body weight. Basically I have another 5 to 7 lbs to go and I will reach my peak for the summer. I should hit that in mid to late August pretty easily.

I also tend to retain a ton of water in July. This week my in particular, my urine was starting to look like mustard.  As gross as that sounds, that’s when I realized I needed to start drinking some more water.

For the rest of the summer I need to just focus on my diet, continue lifting moderate to heavy weights and keep up with the cardio.

I am getting there.

screenshot_20190629-203857_whatsapp

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I’m not sure what it is, but I never look my best in July.

Typically, I will peak in the middle of August to Mid September but never in July.

Part of it is definately the heat.

I am always dehydrated going back and forth to work every day and I also dont like to go outside as much when its humid.

Lets face it, kids love July. For myself, July and January are the toughest months to get outside.  I cant stand the extreme heat or the extreme cold.

The other issue is that it takes me a while to get a deep tan.  Even this year, it is the 2nd week in July and I am still pretty white.  I just dont like to lay out in the sun as much as I used too.

Unfortunately, you do need a decent tan to look ripped. So what is healthier? Using the natural sunlight or smearing on some chemicals?

And finally, I usually reach my lightest bodyweight in August and September. As of today, I still have another 5 to 7 lbs to take off before I reach my peak.  I am going to weigh myself either Thursday or Friday and see how low I am but I know I still have a lot to go.

So overall, I am starting to look pretty good, but it’s going to be 5 to 10 weeks before I fully peak.

And when I do it right, it should look something like this:

jabeer

AUGUST BODY

Want to train like I do? Check out one of my 3 training guides on amazon.com.

I feel like I am disappointing my readers.

I blog about bodybuilding but then I dont offer any pictures.

Well, you are in luck. Today I will show you my final Spring training picture.

Keep in mind, I am nowhere near my peak.  I still need to cut down another 7 lbs and I also just started my sprinting.

But most importantly, I didnt start tanning yet.screenshot_20190629-203857_whatsapp

Overall, “I am getting there”.

Another couple weeks of sprinting, tanning and fasting, and I should start to look really good.

Want to train like I do? Check out one of my 3 training guides on amazon.com.

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!

 Check out my books on amazon.com or other books I recommend!

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!

Check out my books on amazon.com or other books I recommend!

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

Finally, Some Good News

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!

Check out one of my three books on amazon.com!

John Andre

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

Finally, Some Good Newsew