Posts Tagged ‘muscle’

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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This has been a rough Spring so far.  Not only did I start a new job, but I also have a second child on the way.

Luckily, my second child is not due until Octobers, so I really have no excuse to not get ripped this summer.

I’ve cut about 8 or 9 lbs down to 171ish and I am running 3 miles in around 22:30.  I have also included some sprinting, but I really need to pick up the pace.

Switching jobs hurt me bad.

I had about a month straight of interviews that were killing my workouts and then starting a new job also took up a lot of my free time.

But now it looks like I can finally get down to some hard training and get into shape.

The name of the game is going to be super strict diet and hard cardio.

Tomorrow I am going to do a double session.  Weights during lunch at work and then cardio after work.

Double sessions can be tiring, but once you get into a routine, it starts to go pretty easy.

I also signed up for a 5k race in the Spring, although I plan on focusing on my sprinting more this season.

Overall, slight hiccup for the last month but I am still coming in pretty strong.

Will try to get pretty cut for Memorial Day and hopefully have some good pictures.

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

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

I have been working out now for almost 25 years.  That includes doing track and field in both High School and College, several powerlifting meets and also amateur bodybuilding.

Although I always knew that the diet was very important, it wasn’t until I seriously started using a bodybuilding diet that I started to get really ripped.

jabeer

Ripped abs

It was immediately that I realized, the diet is extremely important. I used to say that bodybuilding is 50% workout and 50% diet.

Then I upped it to 75%.

Now I think it is 90% diet.

Let’s face it, almost everyone in the gym does the same workouts.  Everyone does bench press for chest, everyone does curls for biceps, but not everyone looks like Arnold.

Besides genetics and taking steroids, the diet is really the only thing that separates bodybuilders.

Even if you lift less weights than someone else, you still might look better than someone depending on your diet.

If you want to make progress in the gym, immediately start to work on your diet.  That is really the only way to get cut.

Overall, spring is coming.  Time to get ripped.

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

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

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

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 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 : )

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