Posts Tagged ‘crossfit’

Thank god I ended my winter bulk up several weeks ago.

Typically, I end my winter bulk up on St. Patrick’s Day, but this year I decided to end it in Mid-February.

I want to get ripped earlier in the summer this year.  The last several years I was starting to peak in late August, when in reality, I should be peaking in late June/early July.

I wasn’t planning on doing a spring break this year, but I just ended up booking an indoor water park trip with my son and now I have ten days to get ripped.

I REFUSE to be the “out of shape” father at the water park.

So now I need to get ripped quickly.

Can it be done?

YES.

But what can we really accomplish in ten days?

A) Lose weight.  If you need to get ripped fast, the number one thing you can accomplish is to lose weight.  I am going to try to cut 4 or 5 lbs over the next week.

B) Work out at least 8x over 10 days.  Is that a surprise? You cant waste time resting when you need to get cut.  I am going to need a solid week of lifting weights and 4 or 5 cardio sessions.

Although I am slightly worried since I still have my winter fat, this is a good motivation to get back in shape.

Starting tomorrow, hard workouts in the gym, strict dieting and intense cardio.

I want to start looking leaner by St. Patrick’s day, so this should get me going.

Good luck!

-John Andre

Check out my 3 books on amazon.com! Or other books I support!

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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I am sorry to inform all of my competition out there, but if you did not start your cardio routine recently, you better start it now.

March 1st is the last day to start your cardio routine and still get ripped for the summer.

How do I know this? From YEARS of experience.  If you start too early you might end up “skinny fat”, if you start to late, you wont get your body fat low enough.

The “sweet spot” to start doing cardio is between Feb 14th and the first week of March.

The other question is, “what type of cardio I should be doing”? That is also important, because if you are doing your cardio incorrectly, you can also ruin your summer.

In my latest book, I tell you exactly what you need to do.

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

For me personally, my Spring training is just starting to get revved up.  I lost around 5 lbs so far and I’ve completed about 10-12 cardio sessions.

Another week or two and I will start to add my sprinting routine into the mix and then I should start to get pretty cut.

And if you do it correctly, you should end up looking like this.

jabeer

Ripped abs

-John Andre

Today was a bad day in the gym.  I had a long day at work and I had to travel all throughout the city before 1 pm, so by the time I got to the gym, I was exhausted.

My plan was to do my second chest workout of the week, followed by a hard 2-3 miles on the treadmile.

I got changed in the locker room around 1:30 and immediately ran over to the incline benches.  As usual it was packed, but this time it was packed with two guys doing multiple sets and writing each set down on a pad.

I am not sure why, but bringing a pen and a pad to the gym bothers me.

You are messing with nature.

Working out and especially lifting weights, is extremely mental.  If you are just going to go through your sets without much effort, feel free to bring a pen and a pad.

But If you are lifting “balls the wall”, leave the pad at home.

Just like you wouldn’t bring a pen and a pad to the local bar, your high school prom or in a rock n roll jam session; it is the same with working out.

Go with nature.

When you feel good, take that pad, throw it in the garbage after spitting on it and lift the heaviest weight that your crazy mind will let you.

Use the force.

luke

Whether you are Pablo Picasso, Jimi Hendrix or a big-wave surfer.  Weight lifting is an art form that comes from within.

From your animal spirit.  Not from an internet forum or a magazine.

Let if flow grasshopper.

Amen

-John Andre

And check out my books on amazon.com!

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

This winter has been pretty mild in NYC.

Living in NYC, I actually like having 4 distinct seasons.   Although it seems that the Winters in NYC are pretty long and for some reason longer than the other 3.  This winter hasn’t been too bad.

For bad weather I prefer to use the treadmile.   In recent years I have been using it more and more, but I still think it is important to train outside when you can.

Especially when it comes to any type of sprinting, you need to be outside.  For tempo runs, the treadmile is actually pretty good and can be low impact depending on the machine.

For example, the treadmile I use in Manhattan seems to be very hard for some reason, but the one I use on the weekends in Staten Island feels as soft as a pillow.  For that reason I will run 3-4 miles on the weekends without hurting my joints or feet.

Since it has been pretty warm this winter, I am going to have to suck it up and start running outside.

Just as long as it’s above 30 degrees, there really isn’t an excuse to stay inside.  I used to run outside all year round, but now I take off the cold parts of the winter and just powerlift.

When it comes to dieting, its also time to start to getting busy.

Although I am on vacation and eating like crap this weekend, I have started cleaning up my diet during the work week.

Enjoy the rest of your winter.

If you really want to stop wasting time and start getting cut, check out one of my books on amazon.com

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

My Spring Training has just started and so far it is going great!

I am still squatting and dead lifting heavy weights and I also ran 2 miles in around 14 minutes flat.

When it comes to body weight, I only peaked at 180 lbs this winter, which is about 7 lbs less than last season.

By combining my metrics of weight lifting strength, running speed and body weight; I should be better than last year.

But my body has been acting weird recently.

I already started dieting hard-core and I cut out a ton of calories, yet, I am still staying heavy.  I’ve even added some extra cardio days and I am still not losing a ton of weight.

It’s very strange.  Usually I will lose a ton of weight the first month into my Spring Training, unless I am already in really good shape.

I am hoping that is the case.

If my body fat percentage held up really strong this year, I might look insanely solid this summer.

20180824_173005

Worst case scenario is that my metabolism has slowed down a ton and it’s going to become a lot harder for me to get in shape.

Overall, since I am lifting heavier and running faster than last season, I don’t think it’s my metabolism.  I think I am generally in pretty solid shape, so I might have to add some intensity to my workouts right away to get ripped.

It’s going to be an interesting year.  I really have zero distractions this year, no injuries (thank god) and my numbers have been great.

Hope your training is going well, don’t wait too long to start cutting up.  Spring will be here before you know it.

-John Andre

Check out my books on amazon.com, including my new sprint training book!

Check out my 3 books on amazon.com!

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

I love St. Patrick’s Day.

Although I am not Irish (my son is), I love St. Patrick’s Day so much that I have traveled to Boston, NYC (hometown), Key West, Scottsdale and Dublin for St. Patrick’s Day.

What do I love about St. Patrick’s Day?

You get to go out and eat good food, drink beer and it’s also my official start of Spring.

lep

When It comes to the Spring, I like to be in some type of decent shape as soon as it starts.  That means I am lifting heavy and consistent in the gym, starting to get fast in my cardio workouts and I am also losing some weight.

Right now I have just started my cardio and diet, although I have only lost about 2 lbs.  But starting next week, I believe it is time to turn up the dial and start running and dieting hard.

For St. Patrick’s Day, I want to start looking leaner.

I would love to get my 3 mile time under 22 minutes and also cut over 10 lbs from my winter peak of (180).  Losing 10 lbs is easy, but I want to do it the correct way and not burn off too much muscle.

Anyone can stop eating and lose 10 lbs, the trick is to cut down without burning muscle.

If everything goes well, I should start looking decent on St. Patrick’s Day.

After the holiday, I will be in full Spring training mode.  Sprinting outside, cutting more and more weight and lifting in the gym consistently.

And most importantly, I will officially launch my 3rd book!

It is on amazon now, but as of now I am not heavily advertising.

Good luck!

-John Andre

Check out my 3 books on amazon.com!

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

Official launch date is March 17th (St. Patrick’s Day) but you can pick up a copy now on amazon.com.

Email or message me for a free review copy..

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

 

Over the winter break I actually had time to read some books and one of them was Phil Knight’s book “Shoe Dog” about how he started Nike.

Shoe Dog: A Memoir by the Creator of Nike

Overall, this was a damn good book.  “A+”.  One of the best books on business I have ever read.

Maybe it was because I ran track and field for so many years, but I couldn’t put this book down.

Just to give some background information, Phil Knight ran track at Oregon under the world-famous Bill Bowerman.  He was only a marginal runner during College, but after graduation he tried to jump into the shoe business by importing cheaper Japanese running shoes.

This was only 20 years after WWII and Japan was emerging as a cheap manufacturing base, similar to China today.

Phil had a couple of things going for him.

A) His family was moderately wealthy. He tries to downplay it, but after College he had a couple years without any real employment and he also spent time traveling around the world

B) He was close with coach Bowerman.  This is big. This would be like starting your own football sneaker and your best friend is Belichick.  It is serious name recognition and Bowerman also assisted in designing the shoes.

Eventually Phil started working some financial jobs during the day and then working on his sneaker side-business at night.  He would hire some sales reps and they would import sneakers from Japan and sell them at track meets and sneaker stores.

Sales would start to grow and after some disagreements and backstabbing from their production team in Japan, Phil decided to start his own brand and formed “Nike”.

What’s amazing is how close Phil came to going bankrupt.  There was numerous lawsuits, employees quitting, production problems in Japan etc.  It really took over a decade to finally have a good production team in place before sales started to roll in.

Nike was not an overnight success by any means.

When he really started to hit his stride is when they started sponsoring athletes.  First it was Nastase the tennis player and then they picked up Steve Prefontaine.

If you aren’t familiar with Prefontaine, he is probably the most famous American distance runner in history.  He had a rock star quality about him and set many American records before he died in a car crash prematurely.

At this point, Nike was doing millions of dollars in sales and they eventually went public, making Phil worth over $100 million almost immediately.

Overall, this is a really good book.  Phil describes in detail the difficulty in taking a small company, increasing sales and then going public.

I also like how Phil bended the rules.  Whether it was stealing secret plans from a Japanese business man’s brief case or lying to the banks about having an east coast production team.

Business is war and Phil proves it.

This book is an A+

-John Andre

 

I am a firm believer that you need some type of cardio in your system.

I don’t care if it is running, tennis, basketball or skiing; just as long as it can improve your cardiovascular system, it is important to add it your routine.

Many bodybuilders don’t do any type of cardio and I think they are insane.

They always say the same response “my workout is my cardio’ but of course we all know that is nonsense, they just stick a needle in their backside.

It’s strange, but I have gotten pretty damn strong while doing cardio and powerlifting at the same time.  You would think it would be a major hinderance, but for me, it’s quite the opposite.

For example, this bulk up season I basically did two 10-minute elliptical sessions a week, that’s it.  And I always did them immediately after squats and deads, just to loosen up my legs.

From that small amount of cardio, not only did I stay injury free, but I squatted and deadlifted heavier than last year.  But more importantly, I lifted heavier at a lighter bodyweight.

I just started slowly getting back into cardio and I am in complete shock by how fast I am already.  Those 2 sessions a week of light cardio preserved a lot of my endurance from last season.

Just this Saturday I almost ran 2 miles in 14 minutes.  That is a time that took me months to accomplish last year.  Usually my spring goal is 3-miles in 21 minutes, and I should reach that really early If I keep at it.

Going forward, next year I might keep the same routine and maybe throw in a 3rd day of light cardio.  Only change is that I am not running during my bulk up, only doing bike, stairs or elliptical.

For some reason running hurts my knees too much and kills my squats, but If I want to get really ripped, I need to add some running to my routine.  And for that, I only run in the Spring, Summer and very early Fall.

Good luck!

Check out my books on amazon.com!

Lift Heavy/Run Fast

 

I am proud to announce that my bulk up season is officially over.

Although I still plan on pigging out slightly in the next couple weeks, especially during the Super Bowl, I am going to start adding more cardio to my routine and eating cleaner.

So how did my bulk up go this year?  GREAT.

Basically, I was squatting and deadlifting about 30 lbs heavier than last season and I also weighed 6 lbs lighter.

Last season I went up to 186 lb’s in body weight, this year I maxed out at 180.

One of the main issues I had this year, is that I don’t have a spotter.  I refuse to max out in squats and especially the bench press, without a spotter.  And it also helps to use the same person week after week.

Unfortunately, almost all of my training partners have dropped out over the years.

I have also decided to start my cardio earlier this year.  In the past, I have let my bulk up extend to either late February or even St. Patrick’s Day, but now I feel that it is too late in the season.

The last two years I was starting to peak in early September, instead of the middle of the summer.  By starting a lot earlier, I think I should be able to get cut earlier in the year and look great for Memorial Day weekend and July 4th.

I also don’t feel very healthy when I go over 180 lbs.  I am only 5’7-5’8 and in the last couple weeks I noticed that I was running out of breath from just climbing up stairs.

It can’t be too healthy to stay overweight for a long period of time and that is another reason why I wan’t to cut down on my bulk time.

With that being said, if your bulk time is short, you need to kill it.

Heavy lifting with no excuses.

Going to do my first run in 4 and 1/2 months today, wish me luck.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast