Posts Tagged ‘Memorial Day’

I have been working out now for over 20 years.

If I would have to describe the biggest difference between a beginner and a moderate bodybuilder, it would be with the diet.

Most people do not diet.

If you do not work on your diet and at a minimum lose weight for the summer, you will never get cut.

I know people who have been lifting weights for years that always look the same because they never change their diet.

This year, I am down 25 lbs since February.  That is from a peak of 185 lbs down to 160, and I also planning on losing some more.

I basically keep going down until the cuts start to show.

JASUMMERPICTURE-MIX

The hard part  is trying to retain the muscle after you lose the weight.  But if you never lose any weight, you will never even get to that point.

Cardio, especially sprinting, mixed with heavy to moderate weight lifting and a strict diet will do the trick.

Also, there really aren’t any benefits to being overweight.  Unless you work in construction or compete in powerlifting, it’s always healthier to keep your body weight lower.

Remember, you might have ton of solid muscle, but it will never show if it is covered up by fat.

-John Andre

Lift Heavy/Run Fast

 

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Bodybuilding is a very interesting sport, especially for natural lifters like myself.

The sport is basically a combination of weights, cardio and a proper diet.  Until you can find the proper routine that works for you, you will never build muscle or remove any significant body fat.

I have experimented with all different types of routines over the years and I have become really good at removing my body fat.  But, there is always room for improvement.

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Several years ago I went to a wine making event with some relatives in New Jersey.

My uncle paid for several barrels of wine for the entire year that he was going to make and then bottle himself in a large factory.

One of the key factors in making your own wine or beer, is that you have to be sanitary.  If the batch gets contaminated you are going to end up with a large barrel of smelly vinegar instead of wine.

I also learned that you can actually make adjustments mid way into the fermentation.

The owner of the wine factory explained to me that by checking the p.h. balance during the fermentation ,they could actually do small adjustments to “fix” or correct the wine.

It’s the same way with bodybuilding.

Whether you are planting a tree, making wine or building a muscle; it is all very similar.

This year I already lost over 25 lbs of body weight since the winter and I running 3-miles in around 21 minutes.

Since my running time is right around where I need it to be, now I am going to refocus on heavy weight lifting.

I’ve noticed that in the past several years, I felt like I went overboard with the cardio and ended up losing too much muscle.

This year it is different.

I plan on cutting back on the amount of cardio sessions, but increase the intensity, while attempting to go heavier with the weights.

The weights are really the key.

With cardio and my diet I can remove the bodyfat, but I need continue heavy lifting to build any muscle.

That means heavy bench press, squats and dead lifts, along with shoulder dumbbells, bicep curls and other power-related lifting.

Don’t be afraid to change your routine.

If you still are carrying too much bodyfat, increase the cardio and improve your diet.

If your bodyfat percentage is low and your muscle mass is lacking; hit the heavy weights.

-John Andre

Lift Heavy/Run Fast

Let’s face it, mostly everyone does the same workout.

Marathon runners use a ton of cardio.  Weight lifters mostly use weights.

And the smart people use a combination of both, along with a low-calorie diet.

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When it comes to bodybuilding and your appearance in general; you are going to look the way that you train.

Just as an iron worker or a heavy smoker is going to have a certain look to them, it is the same with bodybuilding.

Someone that is outside in the 90 degree heat every summer and doing wind sprints, is going to have a look that is different from someone that just takes leisurely walks.

I’m sorry to say this, but if you want to look like a freak, you need to train like a freak.

When I am in my best shape and looking ripped, I really don’t know anyone that is training like I am.

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I use very low calorie diets with high protein, cardio, including sprinting in the sun, and moderate to heavy weight lifting.

Normal people basically use the same routines.  They never, ever, diet.

They do a little bit of cardio. A little bit of weight lifting.

Some of them show up to the gym every single day and still look the same.

That is fine if you are just working out for your health.

But if you want to stand out in the crowd, you need to get a little crazy.

Summer is coming, time to get crazy.

-John

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Lift Heavy/Fun Fast on Amazon.com!

 

I know this would seem to be a very obvious statement, but there is actually more to this story.

What I really mean, is that when you are good in shape, you can handle more strenuous exercise.

For example, when I officially ended up winter bulk up and started running again, I was only able to run 3 miles in 23 1/2 minutes.

Also, it was very difficult for me to even reach that distance.

Now?

I have been consistently running 3 miles in under 21 minutes and I should be able to go under 20 this summer.

End result? The fat is really starting to fly off.

If you have never worked out before and just started a new routine, you will lose some weight right off the bat.

But after you become experienced, you really need to focus on improving your performance.

If you are lifting the same weights, running at the same speed and weighing the same; you won’t look any better.

This last week, I ran 3 miles in under 21 minutes 4x, I benched pressed 255 for several reps and I deadlifted 405 for 6.

Although I am starting to lose my strength in the gym, that is still a pretty difficult routine for someone to try to match.

When I am in tip top shape, I will be running 3 miles in 19 minutes, 1 mile in 5 minutes, bench pressing 300 and deadlifting 500.

All at the same time.

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Lift Heavy/Fun Fast on Amazon.com!

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 was training great until the middle of May, when I decided to take an extra Insurance class for work.  Needless to say, I passed the state test on the first try! But I also unfortunately missed out on about 3 days of running.

I also went to the Preakness Stakes this weekend in Baltimore, and missed ANOTHER weekend of running.  Today I decided that I need to get back on track, and I finally got outside for a real strong run.

Memorial Day is usually my official start of summer, but it looks like it will (again) rain this weekend.  So far I have cut down from a peak of 182lb’s in the winter, to around 162 last week.  I decided not to use a scale this year, and I am only using the mirror as my guide. Just from the way I look, I will probably lose another 5-7 lb’s and peak around July 4th.

Hoping to sign up for some good runs this summer and finally go under 20 minutes for the 5K.  

Good luck everyone!