Posts Tagged ‘diet’

No, I am not talking about speeding up your metabolism.  I think that is some b.s. science make up from supplement companies.

Eat every two hours, get fatter every two hours.

I guess I shouldn’t say it doesn’t work because everyone is different, but for me, that doesn’t work at all.

I NEED to lose weight, or I don’t get cut.  There is no other way around it. And the only way I lose weight is by cutting the calories or upping the intensity of my cardio.

In the last couple years, I have had a problem where I lose weight too quick.  It’s important to lose weight but when I lose weigh too fast I end up burning off too much muscle.

This year I have been losing it slow by accident.  My first son was born last month and it killed my diet and training for 2 weeks.  I am staying patient but I’m probably 2 weeks behind where I want to be this spring.

But instead of cutting 10 lb’s in one month, I am trying to “TIME” the way I eat.

Instead of eating too early or late at night, I am trying a new method this year.  I am eating RIGHT before I go the gym.

I am also trying to eat more when I KNOW that I am going to work out hard.

I’ve had several days where I planned on training super hard and I just felt too worn down from the lack of sleep and calories.

Now, I am trying to eat more on days that I am know I am going to work out hard.  I am allowing myself to have some extra calories, just to make sure that I KILL it in the gym.

Diet is very important, but it isn’t everything.  After you have been lifting and training for a long time, the big difference is really in the intensity.

My diet is always going to be good, I know what to eat by now.  I just need to pick up the intensity.

If you can train harder while slightly increasing the calories, you may be able to burn off even more bodyfat because you are training harder.

-John

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Recently, it has been hard to get my workouts in.  I haven’t really missed any days, but I’ve been very overtired between working two jobs and having an infant at home.

But, no excuses.

My routine this Spring has been weights 4x a week at lunch, with cardio 2x after work and one extra cardio day on the weekend.

Because I do not have a ton of time to train, especially after work, I have been using the time I do have to train INTENSELY.

For my 2 cardio sessions during the week, I only train for 30 minutes each.

Basically, I have been running straight to the gym as soon as I get out of work, strip down in 3 minutes and then run as hard as I can for 20 minutes.  Afterwards,  I throw my clothes back on, grab my work bag and run straight to my ferry.

The results have been great so far!  Since I don’t have a lot of time, I don’t screw around.

Yesterday I ran a half mile at a 6:22 pace, followed by another half mile at a 7:15 pace,  and kept going using faster and slower intervals until I reached 3 miles.  By the end of the workout I was drenched with sweat.

I’m really amazed that some people still don’t work out.  I have a wife and a one-month old son and the last thing I need is to die early because I am too lazy to exercise.

Only 30 minutes a day can make a ton of difference.

Even if you don’t want to run, add 30 minutes of weight lifting

30 minutes of walking

30 minutes of biking

Skip dinner once in a while and cut some pounds.

There are no excuses…

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-John

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Do ab workouts help you build a 6-pack? This is a dilemma that has perplexed bodybuilders for generations.

So what is the answer?

I’ve you listen to most of the bodybuilding forums online, almost everyone will tell you not to train your abs individually.

Well, guess what? Arnold Schwarzenegger trained his abs individually.  Was he wrong?

Are you more cut than Arnold Schwarzenegger?

Personally, I have tried working out my abs every single day and I have also tried not training them at all.

I find that it helps to train them.

Don’t get me wrong, heavy squats, leg press, deadlifts and overhead lifts will train your abs better than any crunch or sit up, but I feel that it still helps to train them individually.

The real main key in building a 6-pack is to get your body fat percentage low.

I see guys in the gym all the time spending time training their abs, when in reality, they will never get a 6-pack at their current body fat.

Without getting lean, your abs will never show.

You need to lift weights

You need to do cardio

And you need to diet

Overall, when you train your abs correctly and you diet down your body fat, if should look something like this.

JASUMMERPICTURE-MIX

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May is officially here!  It has been a crazy couple months for me but now the Summer is right around the corner.

I have spent the last several months studying (and passing) for a licensing test at work and then several weeks later my son was born!

Typically, I start my summer diet around St. Patrick’s Day, +/- a week or two depending on my body weight.

This year I am already down 14 lbs from my peak weight of 178 and I have been adding cardio to my workouts 3-4x a week.

Although my training has been going good, I am still 2-3 weeks behind from the shape that I would like to be in.  Traditionally, I always try to be in “beach ready” shape by Memorial Day weekend.

Living in the North East (NYC), Memorial Day weekend was always considered the first party weekend of the summer.

By the end of May I should be able to reach the proper body weight that I want, but I am still slightly behind on the shape I want to be in.

At this time of year I would like my mile to be under 6 minutes, my 3 mile time to be around 21 and I also want to be sprinting consistently.

May is the time of year to TAKE CARE OF BUSINESS.

No more screwing around, I want to kill my body this month.

I still remember my senior year of High School when I was running track and field.  I had a disappointing winter season and I was depressed that my last season was coming to an end and I didn’t win any races.

We had a week and half off from school for Easter break and I decided to go nuts.

Over a 10-day break I went to the gym and track for 9 days in a row and just killed myself with some brutal workouts.

When I came back from vacation I was in the best shape of my life.

I won 3 of my first 4 races and I took 5-6 seconds off my 400 meter time.

It’s very easy to get complacent in your training.  Plenty of people show up to the gym consistently for years, but barely make any process.  They are just maintaining.

Not this year.

And not under my watch.

I have no excuses.  My son is born and god-willing seems to be a healthy boy so far.

The weather is getting nice out.

Time to reclaim my throne as the KING!

JASUMMERPICTURE-MIX

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I am going to answer this question quickly.  Burning Fat is harder.

Burning fat hurts.  There are only 2 ways to burn off fat; either by burning extra calories in your workouts or by cutting your calories.

I prefer to use a combination of both.  It I cut my calories too low I end up burning off too much muscle and If I increase my cardio workouts too long, I start to feel weak in the gym.

jabeer

That’s not to say that bulking up is necessarily easy, quite the contrary, it is just not as difficult as burning fat.

One of the major differences is with the dieting.

When you are bulking up you still should be strict with your diet, but you don’t need to go overboard.  I try to stick with a high-protein/lo-carb diet and I never count the calories.

The most difficult part of gaining muscle is lifting heavy weights.

I am a firm believer that you need to lift heavy weights to build muscle and lifting progressively heavier weights is not easy.

This Monday I bench pressed 245 X 8 without a spot, but during my bulk up I will go up to 335 lbs for heavy singles and doubles.

I will also incorporate 500 lb+ deadlifts, 550 lb+ shrugs and 700 lb+ leg presses.

Heavy lifting is the only way to grow and the work outs are extremely difficult.  Heavy weight lifting is very taxing on your body, including your muscles, joints and central nervous system.

But although gaining muscle is tough, burning fat is still harder.

There is nothing harder than hitting the gym, then running 2 miles on the track during an 12-hour intermittent fast.

Dieting hurts.  I go through months of stomach aches and dieting pains before I start to look cut every summer.

That also includes going to work on an empty stomach, dizzy feelings, irritability and many nights of horrible sleep.

But most importantly, almost anyone can bulk up without much effort.  If you go to any average gym in America you will see plenty of men that can bench 275 lb’s, but you rarely see anyone with a 6-pack.

Being in good shape is difficult and lowering your body fat is extremely hard.

But overall, it is all worth it in the end.

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Hello everyone!

We are now into mid-April and it is officially cut time for the summer.  If you haven’t started dieting and introducing cardio into your workouts yet, you better start as soon as possible.

Today, I weighed in at 165 lbs after hitting a peak of 178 in February.  I am slightly behind my goal, but I still have a good chance of hitting the low 150’s by late July.

I am trying to avoid some of the long slow-distance running this year and instead I am trying to use more sprinting and real sports, ex: basketball, tennis.

Bodybuilding is not a complicated sport and losing and gaining weight is even less complicated.  I gain and lose 20-25 lbs every single year and I’m surprised that so many people struggle with it.

You can also burn fat or get cut in only 3 days if you want to.

I will show you the easiest way to guarantee that you burn fat; FASTING.

Try this routine out:

  • Saturday: Cardio in the morning (sports or running), no food until dinner.
  • Sunday: Cardio in the morning (sports or running), no food until dinner.
  • Monday: No food until lunch (assuming you are at work)

 

Use this method and I can GUARANTEE that you will burn off fat. It’s almost impossible that you wouldn’t.

I have been using fasting for years and it works great for me.

Give it a shot…

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Guess how old I was on my wedding day in August?

_O5C0056

One of the greatest benefits of working out and eating right, is that I truly believe you can stop your aging in its tracks.

And one of the most effective ways to slow down the aging process is with your DIET.

Numerous studies have shown that intermittent fasting increases life expectancy.  I personally find intermittent fasting to be one of the greatest tools in burning fat and losing weight and I have been using it consistently for years.

It’s also important to eat CLEANER.  Less sugar, less saturated fats, etc.

And most importantly, it is important to stay LIGHT.   Although I will allow myself to gain weight and bulk up in the winter, I don’t plan on bulking up as much when I get older.

Being overweight for an extended period of time is completely unhealthy and I firmly believe that being light weight and low in body fat will keep you alive for a long time.

I have lost around 10 lbs from my winter bulk up so far and I plan on losing another 15. Right now I am still lifting heavy weights 4x a week in the gym and I have just increased my cardio to 4x a week.

Focus on heavy weight lifting, cardio and especially your diet, and you will also be able to completely stop your aging,

So how old was I in August?

36!

-John

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I finally broke the 170 lb mark this week and I am officially down 10 lb’s since my summer bulk up.

If you are a natural lifter, like I am, then you NEED to lose weight to get cut.  I just don’t see any other way to remove body fat unless you lose weight.

This year I am trying to “work” the weight off instead of just starving myself.

In previous years, I would cut my calories down drastically and lose the 20-25 lbs that I need to get cut, but I also noticed something weird.

When I lose the weight from hard training, if makes a big difference in my physique, compared to just starving it off.

Don’t get me wrong, I always train hard with weights when I am cutting weight. But this year I want to lose weight from harder cardio work outs, more intense weight lifting, strict dieting and becoming an overall better athlete.

I always said that your body will look the way you train.  Just as a chain smoker or an iron worker is going to have a certain look to them, so will someone that is training hard.

And when you get it all right, it should look something like this.

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It has been about a month since I reintroduced cardio into my workouts and so far it is has been going great.

Although the weather hasn’t been as cooperative as I would like, I have been getting 3-4 cardio workouts in every week.

So far I have been running 3 miles in around 21:15 on the treadmile.  Generally, I am 10 seconds per mile faster on the treadmile, so I would estimate my 3 mile pace to be around 21:45 outside.

But to be honest, I don’t really care about my 3 mile time this year.  I just want to hit 21 minutes for 3 miles (7:00 per mile) pace and then I want to focus on my SPEED.

One of the best ways to get fast and to cut a ton of weight, is to use interval training.

Interval training is basically when you add short stretches of speed at a faster pace than your jogging pace.

For example: This is the workout I completed on Tuesday.

.25 miles jog at 7:30 pace

.25 mile run 6:15 pace

.25 mile jog at 7:30 pace

.25 mile jog at 6:15 pace

.25 mile jog at 7:30 pace

.25 mile jog at 6:15 pace

.25 mile at 7:30 pace

.25 mile at 6:15 place

Basically, I would sprint and then jog, sprint and then jog, until I reached 2 miles.

This year I want to add a ton of interval training into my routine and when the weather gets nicer out, I want to start sprinting on the outdoor track.

How is everyone else’s training going?

-John

Spring is finally here!  The sun is out longer, the birds are chirping and the snow is finally start to melt in beautiful Staten Island.  So what does it mean for most bodybuilders?

Its time for Spring Training.

Time to increase the cardio, decrease the calories and remove all of the body fat.

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Since January 1st I have been INSANELY busy. Between getting slammed at work, I also studied and finally passed a licensing exam at work and my wife is also 8 and 1/2 months pregnant.

Fortunately, none of this had any affect on my training, but it did affect my blogging.  Now that some of my schedule has cleared up, it’s time to kick it into another gear and start getting serious.

This year I want to focus on retaining my mass.  I feel like the last several years I have been cutting my calories too low and losing too much mass when I get cut up.  I never have a problem getting a 6-pack, but I want to also keep some solid muscle after I cut down.

My motto this year is “burn off the bodyfat, don’t starve it off” And by that, I mean that my workouts need to be harder and more consistent, so that I cut my body fat more from the gym and less from the kitchen.

Don’t get me wrong; I understand the importance of dieting, especially when it comes to getting cut.  But, I feel like I have more potential in becoming a better athlete through my training, than I do from just dieting down every summer.

This is my premliminary training  program for this season:

Monday: Chest/foremars

Tuesday: Legs, calves, cardio

Wendsday: Back

Thursday: Cardio

Friday: Shoulders, calves

Saturday: Cardio

One of my goals are to run 3 miles in at under 21 minutes and I also want to start doing more sprinting on the track.  When you get older (37) you don’t lose as much stamina as you do speed.

Rarely, do you see someone in their 30’s or 40’s working on their speed.  All across N.Y.C I see ton’s of people my age outside using long and slow distance running, but the truth is when you get older, stamina and endurance aren’t the problem.

You need to work on your speed.

Another area I want to work on hard are my back and calves.

For my back; I am going to focus on shrugs, bent over rows and weighted chins.   My shrugs need to be over 450lb’s and on occasion, I can do chinups with over 70 lbs hanging off me.

For the other bodyparts, I just want to maintain as much strength and mass as possible.  Right now I am around 172 lbs and I plan on losing at least 20.  With that amount of body weight loss, it’s inevitable that I am going to experience some strength losses, but I still want to be able to throw up some decent numbers at a low bodyweight.

And finally, I have a second book coming out soon that goes into my philopophy of heavy lifting and fast running.

My 3rd book is going to be about using sprint workouts to remove bodyfat.  Sprinting is the holy grail of cardio for body fat loss and it is very underutilized in this country.

Good luck.

-John