Posts Tagged ‘food’

You would think that running wouldn’t be very complicated but it is.

Before I start spouting off, let’s get something straight: to get really fast you need to run every day.

When I ran track in College I probably took a day off once every two weeks.  If you want to get fast at long-distance you need to run over 10 miles a day minimum. When you see those Kenyan runners at the front of a marathon, they will easily run 20 miles a day in their training.

But at that level of running you will start to look “skinny fat” and get that horrible marathon runner look. In my opinion, that is the worst looking physique you can have.

There is nothing healthy with type this of training.

My perfect running “zone” is 3x a week. I like to run after squats on Tuesdays, preferably several hours after and not right away.

Then I like to run Fridays after deadlifts and one extra weekend day.

It’s funny, but if I add a 4th or 5th day now, my running times go to shit real fast.  You would think that more training days would help, but it doesnt.

When I start running 4 or 5x a week, along with squats and deadlifts, it completely breaks down my legs into mush.  The end result is that I cant run and I cant lift.

This season I have been sticking to my 3 day a week schedule and it’s been working great. I run hard every time since I get a decent rest I between workouts and I am still squatting and deadlifting pretty well.

The only thing hurting me is that it has been raining every weekend (NYC) and I am not getting enough outside running in.

Overall, its early May and I am running 3 miles in around 20 minutes flat on the treadmill. Pretty good time for this early in the year.

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

Finally, Some Good Newsew

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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

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

Finally, Some Good News

Being stubborn can destroy your training.  If you continue with the same routines day in and day out, you will never improve.

And I see this ALL the time at the gym.

Most people don’t change at all.  Middle of winter or in the blazing hot middle of July, they look exactly the same.

Now that I am officially in my late 30’s, almost 40, I am still in pretty good shape.  I am still deadlifting in the mid 500’s, my squats are in the mid 300’s and I can still run good times.

But there are two things that I need to change asap.

A) I need to keep my diet strict all year round and slow down on my winter bulk up.  Last season I felt that I bulked up way too much and it was a struggle to get my body weight down quickly.  This year I gained about 6 lbs less, but it still feels pretty heavy.

B) I need to do cardio all year around.  Again, I did “some”cardio all year, compared to last season when I took 6 months off.  That is not healthy and I think I actually looked better when I stayed lean during the winter.  For my 40th birthday next year I am going to make sure that I continue cardio all winter long.

Conclusion: Like I stated above, being stubborn can cost you big time in bodybuilding.  I can still train hard, if not harder, then when I was younger, but I do need to make some changes in my routine.

Spring is definitely here, time to hit the cardio hard, lose weight and start getting cut.

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

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

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

 

I cant believe it, but I am actually going to turn 39-years old next month.

20180824_173005

Its funny, but I remember my father turning 40 years old and thinking that he was ancient.

Now, I am almost there.

Physically, there hasn’t been that many major changes since I was 18.  I am definitely slower and my joints hurt more, but I am probably stronger and my stamina is greater.

I also don’t get to sleep past 7 a.m with an infant at home and my hangovers last for 2 days instead of 1.

Since I have never stopped working out, I have been able to maintain a strong physique.  I am still benching over 300 lb’s and deadlifting over 500, and I can also run 3 miles in 21 minutes.

But if I didn’t work out, I would be in big trouble.

During last years bulk up, I noticed that I got way too fat.  In just 5 months of skipping out on cardio, I started to feel morbidly obese.  I started to find it difficult to complete basic day to day tasks like taking out the garbage and even walking up stairs.

Let’s face it, that is how most people live in this country.

If you cant see your abs, run a mile under 8 minutes, or climb stairs going to work; you are slowly dying.

If you don’t have any energy because you have the testosterone level of a teenage girl, you are in trouble.

If you hairline is receding, your back is getting hairy and your teeth are starting to rot.

You are on the fast track to death.

You won’t even make it to your life expectancy of 78.

You are not the only one, a lot of people in our generation won’t.

Wake up.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

I am having a surprisingly good bulk up this year.

Although I am only several weeks in, I have already deadlifted 405 for 6 easy reps and I am on pace to hit 500 in October.

I almost always reach 500 lb’s in the deadlift, but to reach it in October is VERY early for me.

Usually I will reach 500 around Christmas and then I will max out in late January/Early February.

Dead lifting is a great exercise and it is also one of the most basic.  You just bend down and pick up a weight.

You don’t need a spot. You don’t need any friends.

It’s just you and the bar.

Like I stated in the title, it is almost impossible to put on any solid muscle if you aren’t lifting heavy weights, especially powerlifting.

Many of the famous bodybuilders started off  using powerlifting, such as Arnold Schwarzenegger, Sergio Oliva and Ronnie Coleman.

There just isn’t any substitute for heavy lifting.

I have always been a pretty good deadlifter and my record was 585 lb’s in my late 20’s.

I “think” I have a serious chance of beating that this year.

The last several years I have been maxing in the low 500 lb’s and this year I am almost there in October.

If I can get into the mid 500’s pretty fast, I am going to give it shot.

I plan on bulking up until Valentine’s day, so I would like to attempt it before then.

Good luck!

-John Andre

Check out my book on amazon.com! Book 3 is coming out soon!

Lift Heavy/Run Fast

 

 

Last week I took a weekend vacation to Gettysburg, PA and Harper’s Ferry, West Virginia.

harpers ferry

Although I had never planned on traveling to Gettysburg, I figured I would sneak it in since it is a big part of Civil War history.

But my main purpose of the trip was to see Harper’s Ferry.

Harper’s Ferry has been on my radar for a while.  If you are not familiar with the town, it’s a really small city in West Virginia where the Potomac and Shenandoah rivers meet.

But what is so unique about the town, is the amount of history in such a small area, especially civil war history.

It was the scene of the famous John Brown raid.  If you are not familiar with this, I highly recommend you read the wikipedia page, it’s a good read for any history buff.

john brown

Basically, John Brown was a big abolitionist (anti-slavery) before the U.S. Civil War started. Whether his anti slavery ideas came from his devotion to religion or from his business failures is debated, but what is not debated is that towards the end of his life he gained a “militaristic” hatred of the institution of salary.

Although the civil war did not start yet, it was slowly starting to develop.  John Brown had already led some successful slave insurrections and came up with the idea of raiding a federal weapons armory.  The idea was that he could arm many of the slaves in the South and start a major slave uprising.

Long story short, his plan backfired.  He was caught pretty quickly, several of his son’s  were killed on the scene and he was tried and hung in the nearby town of Charlestown (named after George Washington’s brother).

Although John Brown was not succesful, his raid on the armory was big news and helped fuel the anger on both sides which started the Civil War shortly after.

The town itself was also taken over by the confederacy and the union several times during the war.

Like I stated, small town, big history.

It’s hard to explain Harper’s Ferry.  It’s basically a town on a river bank, with a railroad, pedestrian and car bridge, along with some small shops and historic area’s.

harpers ferry 3

They have parts of the original fort that John Brown was captured in, along with a ton of hiking trails.

Overall, I give Harper’s Ferry a “C+/B-”  It’s not bad, just not a lot to do.

It is limited on hotels, but there are a decent number of good restaurants near the water front.

harpers ferry 2

Outside of town, Charlestown has a nice horse track and casino about 10 minutes away.

You can basically make a day out of it or maybe stretch a weekend trip.

Check out the John Brown fort area, walk over the pedestrian bridge, pick some hiking trails and then hit the casino.

Not a horrible trip, but not sure if I would go again.

-John Andre

Check out my book on amazon.com! Book 3 is coming out soon!

Lift Heavy/Run Fast

I know that most normal people do not follow the Mr. Olympia, but the annual event was held last week and the new champion is 43 years old!

Shawn-Rhoden-Mr-Olympia-2018

(Shawn Rhoden)

And, it is also the first time he has ever won…

Although that would seem to be an old age to become a first time champion, being a competitive bodybuilder over age 40 is not uncommon at all.   If anything, most bodybuilders peak at ages 35-45 years old.

Although a 40-year old man or woman might not recover like an 18-year old will, it’s hard for a young person to defeat someone in bodybuilding that has been lifting heavy weights for 20+ years.

There is a certain size and density level in muscle that you just can’t build in a short time period and that is why you have a lot of older bodybuilders.

When I saw the recent Mr. Olympia champion, it immediately reminded me of Roger Clemens when he was on the Yankees.

When Roger was pitching for the Yankees he was in his late 30’s/early 40’s and unlike most players his age, he was having a career resurgence.

Same with Barry Bonds.

I am assuming they were both using steroids, along with the Mr. Olympia competitors.

When you combine years of hard training, along with extra testosterone, it is really hard to beat.

You have the recovery time of the younger players plus the strength and experience of being an older athlete.

It is really the best of both worlds.

Although I have never taken steroids and most likely will not, I thought about how they would really help me at this age.

At 38, there are days were I can barely roll out of bed and the cardio sessions in the Summer are really starting to drag.

I don’t recover like I used to, yet, I am still as strong as a bull.

I was deadlifting over 500 lbs like it was nothing this winter, my bench press was back over 315 and generally I was one of the stronger guys in the gym.

I am still strong, just don’t have as much energy.

On a personal note, the summer is slowly coming to a close and I am going to start my power training on Oct 1st.

I will write out my training plan soon, with a main focus on bulking up “cleaner” this year.

Hopefully I will peak in my 40’s.

-John Andre

Check out my book on amazon.com! Book 3 is coming out soon!

People ask me all the time how I “feel” after working out.

Family, friends, co-workers, etc.  People that I am in contact with are constantly asking me if I have extra energy and vitality from exercising, but the answer is “NO”.

Especially from running.

Running is not natural.  Although humans have the ability to run, no human being in a million years has run 70 miles a week until the last 100 years of history.

Until the late 1800’s, all running was mostly sporadic sprinting.

Cave men didn’t go for a jog.  They ran to save their life, fight or to kill a dinosaur.

And I don’t think too many soldiers went jogging during the civil war.

Unless something crazy was going on, basically you walked slow and long.

Weight lifting and dieting are different.  I 100% feel better when I weight lift and diet correctly.

I have a ton of energy, I sleep well and my strength and stamina is through the roof.

Running makes me feel horrible.

Right now I am peaking for my running season and I feel absolutely horrible.

My anxiety is high, I am constantly irritable and I don’t sleep well.

Does this sound like torture?

I believe it does.

After September 29th my season is over.

Then back to dieting and heavy powerlifting.

Cant wait.

-John Andre