Posts Tagged ‘protein’

It is officially GAME ON.

If you haven’t started training hard yet, I am sorry to tell you this, but it is probably over.

You will not look good this summer.

At best, you can lose 10 lbs between now and Labor Day weekend.

But my blog isn’t for chumps, I want to meet champions!

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My goal for July 4th was 155 lbs.  I “should” hit that pretty easy if I start kicking butt.

But goals aren’t made to just reached, they are made to be blown up and surpassed.

My lowest body weight this season has been 156.6 lbs, I would love to break 155 lbs this week.

It is going to take a very strict diet and I need to push my cardio hard this week.

Weights every single day, Monday to Friday and cardio on Tues, Wends, Thurs, Sat and Sunday.

Next week I will do weights on Monday and Tuesday and then it’s July 4th.

I always look ripped on July 4th, although I usually don’t peak until the middle of August.

JASUMMERPICTURE-MIX

The summer diet is always tough, but it’s all worth it when you look like a champion.

God bless America!

-John Andre

Lift Heavy/Run Fast

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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

 

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

As much as people do not like to admit it, running is a timed event.

One of the best parts of being a runner, in my opinion, is that you can compare your times throughout your lifetime.

For example, if you ran 3 miles in 18 minutes in College and now you can run it in 19, you only are a minute slower.

Time is an absolute, definable, measurement.

When it comes to running a fast 3-miler, there are two different ways that I attempt to increase my times.

A) Run less distance but at a faster pace.  For example; if I want to break 21 minutes (7 minutes per mile) I will run 2-2.5 miles in training at a 6:30-6:45 per mile pace.  Once I can handle the shorter distance at a quicker pace, I will try to “hold on” and complete the last half mile on target.

B) Run longer distances but at a slower pace.  In this example, I will try to run 4-5 miles in my training at a 7-7:15 pace.  The benefit would be that a 3 mile race would feel easy and I would be able to run at a faster pace.

The winner?

It is hard to say.  Using the 2-2.5 miles in my training I have been able to run some fast races, but by running slightly longer, I have almost always run fast.

I have a big 3 mile race coming up in a month, and this season I have started to try plan “B” and run slightly longer in practice.

I figure If I can try to get my 4 mile time down to near 28 minutes (7:00 per mile), I should be able to kill that for 3 miles.

We will see.

Personally, I have found that I can run 2-5 miles pretty fast and still be able to weight train heavy.  When I go over 5 miles is when I start to burn off muscle and look worse.

A combination is also good.

Some days you run shorter and fast, some days you run longer and slow.

-John

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Today is daylight savings time in NYC?

So what does that mean for bodybuilding? Its time to turn it on.  Time to start losing weight and increasing the cardio.

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Unfortunately, it is still pretty cold outside.  But at this time of the year, you need to just suck it up.

Yesterday when I woke up if was around 30 degrees out and windy.  I really was not in the mood to go outside and run, especially since I live near the water.

But this is the time of year when you need to toughen up.

Don’t skip those 5-10 early workouts in March, by the end of March it will start to get nice out and you need to be already in decent shape.

So far I have lost around 12 lbs since my winter bulk up.  I am going on a Spring break during the last week of March, so I am hoping to lose another 5 before I leave.

After Spring Break, I will be fully into my pre-summer routine.  Heavy lifting, increased cardio and a strict diet.

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Like I have stated many times on my blog, you need to lose weight if you are going to get cut.

Even in a worse case scenario, you should at least lose 10 lbs for the summer.  Personally, I am going to lose 35, but I keep going until I have a 6-pack.

Take my advice, get moving now.

Early Spring training will really pay off once the weather starts to improve.

-John

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It is almost that time again!

Spring Break!

spring break

I’ve been on Spring Break at least 10 times, including Cancun, South Padre Island, The Bahamas, Lake Havasu and others.

I also went to St. Patrick’s Day in Dublin Ireland, Boston, Key West, Philadelphia, NYC and Phoenix.

If there is one consistent theme for myself in the Spring, it is to get into good shape for Spring Break.

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I don’t need to be in my absolute best shape for Spring Break, but I just need to look decent.

I plan to be several weeks into my summer diet, so at least a large part of my body fat is already removed.

The only problem is that, I don’t have a lot of time.

Between peaking in mid to late February and trying to look good by late March/early April, it takes a lot of work.

Not only do I need to cut a ton of weight, but I need to hit the cardio as well.

This year, I am heading to Savannah and Hilton Head, SC for the last week in March.

Although I have already started cutting down, I am hoping to lose another 7-10 lbs within 3 weeks.

I am going to have to work hard.

In the next 3 weeks I want to do 18 workouts.  That is Monday to Friday during the work week and at least one day on the weekends.

So far, I have cut down about 10 lbs since my winter peak of 184.  I have also been running pretty consistently.

Today I ran outside and I hit 2.5 miles at a 7:08 per mile pace.  I am still far off from where I need to be, but I am heading in the right direction.

When I am in decent shape, I should be able to run 3 miles in 21 minutes pretty easily.  By the end of summer, I would like to be able to run 3 miles in under 19.

It is a lot of work, but if I run hard and lose some more weight, I should be able to do it.

When it comes to Spring Break, the name of the game, is losing weight.

Considering you are going somewhere warm; you don’t want to be out in your bathing suit looking overweight.

You need to start cutting weight immediately, using your diet and by also adding cardio to your routine.

By the time I touch the beach at Hilton Head this year I plan on being almost 20 lbs lighter than my Winter peak and that is after only 7 weeks of dieting.

Use Spring Break to your advantage.

By getting yourself into good shape for Spring Break, you are setting yourself up to have a good summer.

You just need to lose more weight, keep lifting weights, continue running, and eventually your body will look like this.

jabeer

Summer cuts

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Although California may have better weather, NYC is still a good place to bodybuild.

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Seasons are not a problem.  In the Winter we can bulk up and lift heavy, cut down slightly in the Spring and then get ripped in the Summer.

The 4 distinct seasons work great for me.

I couldn’t imagine living somewhere where I need to take my shirt off all year round.  You need some time to gain weight otherwise you will keep cutting down to a bag of bones.

If you live in a cold region, the Spring is very important.

If you jerk around in the Spring, you will never get cut for the summer.

Losing body fat is hard.  If you think you can wait until June and then start getting ripped, you are in trouble.

You won’t even be in good enough shape to burn the fat off.

There are two ways that I try to stay motivated in the Spring.  The first is to choose a race.

2-years ago I choose a 5k race to train for in New Jersey.  It wasn’t anything crazy, just a small community race in park that I wanted to run.

I used that race for my motivation, I trained hard, lost weight and I actually ended up winning the race.

That was the first time I ever won a 5k.

The second best way to stay motivated, is to plan a vacation.

SPRING BREAK.

spring break

I went on a Spring Break trip almost every year until I turned 30.  There was just no way that I would allow myself to fly someplace warm and show up overweight.

For my spring break trips I would still carry a small amount of bulk, but I would cut down enough so I didn’t look fat.

Motivation is important.

Whether it is training for a race, training for a vacation or trying to get back at your ex-boyfriend/girlfriend; you need some motivation.

Something has to light a fire under your ass.

Find it grasshopper.

-John

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Hello everyone.

I am now about 3-4 weeks past my winter bulk up and I am slowly starting to hit my cardio workouts hard.

It’s amazing how fast your lose your stamina and endurance.

I can skip weight lifting for 6 months (although I never have) and still walk into the gym and lift some decent weights.

But running is completely different.

Even if you miss as little as 2 weeks in a row, you really lose a lot.

Since I feel that I’ve lost so much, I am trying to run a lot to get back in shape quickly.  Last week I ran hard 4x and this week I plan on running at least 4 or 5 times.

I am still slow and out of shape, but I am definitely improving already.  I think another month of hard training and I might run some half way decent times.

I am also trying to cut weight.

The first 3 weeks I cut about 7 lbs, but a lot of that is garbage weight.  In the beginning of  starting a new diet, mostly everyone will lose a couple lb’s quickly.

It’s after you lose the first 10 lb’s, that it starts to get more difficult.

Usually if I run hard 3 or 4x a week I will keep cutting weight.  But, its hard to run when you are in crappy shape.

If I can only run 2 miles in 15 minutes, it’s harder to lose weight compared to when I can run 3 miles in 19:30.

When I finally get back into good shape, I can start killing my workouts.

Better shape=more intensity=more body fat loss.

In late March I am going to a spring break trip (Hilton Head/Savannah), so it is keeping me motivated to work out hard.

Although it was 40 degrees in NYC today, I know it will be around 75-80 by the time I head down South.

-John

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Now that my winter bulk up is over, I am starting to add some cardio back into my routine.

This week I ran 4 times.  I ran Tuesday, Wednesday, Thursday and Saturday.

I was considering running on Sunday, but I decided not to.  When I use my running for cardio, I like to run HARD.  Easy running is for marathon runners and it doesn’t burn off a lot of body fat.

If anything, most marathon runners are skinny fat.  Skinny fat is where you have a low body weight but still a high body fat percentage.

The key to cardio is intensity.  Run hard, run fast and push it.

This year, my goal is to run 3 miles under 21 minutes without running for than 3 or 4x a week.  I also never run more than 3-4 miles in my training, when I run, it is short and fast.

I meet runners all the time that utilize a ton of mileage in their routine, but their running times never go anywhere.

It’s truly a waste of time to go outside or on a treadmill and start plodding along.

The key to cardio is to work on your SPEED.

You don’t really lose a lot of endurance as you get older, but you definitely lose a lot of speed.

Speed is the key to life and vitality, not endurance.

Sprints, tempo runs and even sports are the cardio routines that you can use to get into great shape and remove body fat.

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Last summer I was running outdoors and when I would start to feel burnt out, I would switch to basketball.

But overall, I would never run more than 12-15 miles a week, max.

Today I ran 2 miles in 15:00 minutes (7:30 per mile pace).  I’m only into my second week of running, but I am quickly starting to feel pretty good.

Running is a weird sport, it usually takes me around 15-20 runs before I start to get into the “groove”.

But once my legs and my breathing starts to make the adjustment to the training, I can really start to push it hard.

Remember, start training outside now so when the weather changes, you will be ready.

By the time Spring rolls around you want to be in the middle of a hard training routine, not at the beginning.

-John

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Hello everyone!

I am now into my 2nd week of Spring training and I am finally starting to add some cardio back into my routine.

sprinting

I like running towards the end of winter because it sets me up for a good spring.

If you wait until March or April to start running, sometimes you will get a late start for Summer.

By April I want to be running fast already, so for me, that means I need to slowly start revving up the engine.

I am also taking in less calories.  I lost 3.5 lbs the first week and I would like to reach 5 total lbs by week 2.

JASUMMERPICTURE-MIX

I always lose weight really easy in the beginning.  It’s when I start to get very low in body fat that it gets harder and harder.

I also believe you NEED to add some cardio workouts into your routine for your health.

I ran outside for the first time in several months on Saturday and I felt like I was going to DIE.

That can’t be healthy.

When you are in your 20’s or 30’s you “feel” like you are going to die.  When you get past age 40, you might actually die.

Heart disease, diabetes, stroke, heart attacks, etc. They are all major illness related to obesity that too many people suffer from in the United States from basic neglect.

I use cardio to remove body fat and stay in good cardiovascular shape, and I firmly believe that some type of cardio needs to be in your exercise routine.

With that being said, too much cardio can also kill you.

I am working on my 3rd book and I did some research on the famous 1970’s marathon runners.  You will be amazed by how many famous long-distance runners have come down with serious health problems.

Marathon running is not healthy.

If you want to train for just a couple marathons in your lifetime, there is no harm.

But training for long-distance is not healthy over the long term.

Focus on improving your SPEED.

As you age, your endurance does not decrease as much as your speed.

Anyone up to age 90 can run a slow 5-mile race, but not too many people can still sprint, jump and leap.

Speed over endurance any day of the week.

-John

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