Posts Tagged ‘cuts’

After a long winter with some heavy powerlifting, I am really turning the corner and starting to look “a little bit” cut.

April is a month of hard work.  My plan for the next 6 to 8 weeks is just to start killing it in the gym and keep my diet strict.

This will include at least 2 days a week where I work out twice.  That doesn’t mean two long sessions, it means I do weights at lunch and then go back after work to hit the cardio hard.

Sometimes I can do weights and cardio in one session, but I found that taking 3 or 4 hours in between makes a big difference.  I can hit it really hard again after sitting in front of a computer for a while and that hard training will really start to pay off.

This past Thursday I run 3 miles in 20:45 seconds.  That is finally a fast time for me and my only good run of the year so far.  I am hoping that is that start of some fast times and will propel myself into good shape for the summer.

Overall, my training is coming along good, I just need to seriously cut some weight.  I would love to cut as much as 10 lbs before Memorial Day weekend.

Losing weight is the name of the game.  There are millions of people out there training consistently, but their physiques will never improve because they don’t cut any weight.

Heavy lifting, fast cardio, fresh air and strict diet.

That is the name of the game.

-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.

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Ripped abs

-John Andre

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.

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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 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

I don’t care what anybody says, you need “SOME” form of cardio in your life.

Unless you do physical work for a living, cardio should be a part of every person’s routine.

Without cardio, I do not get super cut.

JASUMMERPICTURE-MIX

Don’t get me wrong, about 80% of getting cut is from your diet.  But the final 20% is what separates the men from the boys.

Cardio is a funny thing.  A right amount of cardio really helps, but too much and you will look terrible.

For example, I think marathon runners have the worst looking bodies in the world.  There is nothing natural or healthy with running those insanely long distances.

I don’t have a problem with someone running it for sport, I ran the Brooklyn half-marathon several years back, but just don’t expect to lose body fat or become healthier.

The healthiest type of cardio training will be short and quick.  That would be basketball, football, lacrosse, tennis, soccer and track and field.

Short, quick, movements.

I see a lot of guys in the gym that really have their weight training down.  They are benching heavy, curling strong, squatting deep, etc.

But their cardio isn’t done correctly at all.

I am ready to fix that problem.

Coming Jan 1st.

(Bloggers, email me for a free review copy : )

3 (2)

One thing I have noticed in bodybuilding and in other area’s of life, is that when I am ready to give up, I am usually close to a goal.

I don’t know if it’s a mental block, but it took me a long time to work out around it.

Now when I start to feel run down and discouraged, I will start to push it a little harder.

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Last summer I was into the middle of July and I still didn’t look super cut.

Don’t get me wrong, I always have a 6-pack, but I didn’t feel like I was in my best condition.

At that point I decided to increase the cardio, straighten up my diet and I cut another 5 lbs.

By the time August rolled around I was finally looking like a champion.

JASUMMERPICTURE-MIX

One area I need to change for next year, Is that I need my diet to become more strict during my bulk up.

I don’t care if I need to eat 5 cans of tuna fish like a whale, I need to cut out the crap food and also do a little bit of cardio year round.

This year, I am feeling a lot like I did last year.   I look good, but I still have a little bit to go before I consider myself a super stud.

I need to cut another 5 or 6 lbs, add some more sprinting and tighten up the diet.

It is going to be tough.  But whenever I start to push for that last 5-10% is when I really start to look like professional.

-John Andre

Lift Heavy/Run Fast

It is time to go nuts.

Summer is in full swing.  It is supposed to be 92 degrees in NYC tomorrow and I don’t care.  I am going to do a leg workout, followed by 3 miles outside around 1:30 pm.

92 degrees is nothing.  I don’t care it reaches 127.

I am training hard tomorrow and I don’t care if I pass out in the middle of the street.

I am also really itching for a race.

For the last couple years, I have been searching and planning on training for a sprint race.

What is a sprint race? I would consider it any distance from one mile and under.

I have run several one mile “road” race in the last several years, but I haven’t done a track race in almost 20 years.

My last track race was actually during my freshman year in College.

I was looking on the internet today and I actually found a race in two weeks that not only has 100 and 200 meter sprints, but it also has a LONG JUMP!

People don’t know this, but I actually won the City University Of New York long jump championship in 1998.

To make a long story short, 2 guys that had qualified for the olympics were out due to injury and I had my best jump ever.

Either way, it counts and I was the champion.

sprinting

Not only am I considering signing up for this competition, but I want to do the long jump.

The long jump is going to be really, really hard for me.  It’s a technical event and basically I am going to have to “wing it”.

Overall, I am looking forward to running the 200 meters and the long jump if possible.  If I feel “Ok” I might also do a 100 meter.

Basically, I am either going to have a great time or end up in the hospital.

Videos should be coming!

-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

Running is not a very complicated sport.

I generally focus on running between 2 and 5 miles at a fast pace.  Anything further and I lose too much muscle and start becoming fat, anything less, and it’s not enough volume.

20160715_065110

Don’t get me wrong; sprinting is probably the best exercise for burning off body fat.  But I prefer to sprint after I am done with my 2-4 mile training run, not as a 1 for 1 substitute.

This week, I am finally getting fast.

I have been consistently running 3-4 miles outside in my training and today I ran 3 miles on the treadmile in 20:30.

That 20:30 was also pretty easy.  I probably could have run close to 20 minutes.

I’ve found that it takes around 60 days to get into decent running shape.  Of course that is considering you are already in decent shape and not ‘brand new” to a work out routine.

My entire running workouts consist of 2-4 miles, 4 or 5x a week, with some occasional sprints at the end.

I will typically add more sprinting and hill repeats in the beginning of summer, after I am already in decent running shape.

jaweightsathome

My first big race of the season is on May 17th.  Right now I am about a month away and feeling pretty good.

When it comes to lifting weights, it’s a little bit different.

If usually takes me about 90 days to get into decent shape with weight lifting, but it feels like it lasts longer after I stop. (I rarely stop)

If I skip running for a month, I will almost completely lose any type of “running endurance”  With weight training, I will stay strong for several months after.

That is also why you can never stop training.

Nobody cares if you completed 25 marathons and won 6 bodybuilding competitions.

If you don’t work out for 6 months in a row, you can have a heart attack and die.

-John

Lift Heavy/Fun Fast on Amazon.com!