Posts Tagged ‘ripped’

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

 

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Winter is almost over! Hallelujah!

We are now in the middle of February, the weather is warming up slightly (in NYC) and the sun is setting later.

Although every month is important, I see March as a month of transition.

“March comes in like lion and goes out like a lamb”

In March you get the last several days of Winter in the beginning of the month and then by the end you start to see the beginning of Spring.

If you want to get cut for the Summer, you need to train hard in the month of March, including outside cardio.

Although there are days in March when its freezing cold and the weather is horrible, you need to force yourself to get outside and get moving.

sprinting

If you skip hard training in March, you are going to be very disappointed in April when you get that first 70 degree day.

All of a sudden you will realize that it is bathing suit season, but you are still overweight.

You need to survive March if you want your cuts to blossom in April, before getting ripped for May, June and July.

But the month of March doesn’t just apply to bodybuilding.  It is also a time of transition in work, school, and life.

In March you can:

  • Start good study habits for finals
  • Find a new job or start a business
  • Lose weight
  • Start dating someone new
  • Plant a tree

Maybe I am generalizing here, because you can do this any month of the year.  But March is the only month (NYC) where you get to experience two distinct seasons.

There is just something about the transition from Winter to Spring, especially when you live somewhere cold like NYC or Chicago.

Spring represents new life.

New opportunities

Optimism

And most importantly,

St’ Patrick’s Day.

st pats

 

So, what am I talking about?

Body fat.

Don’t get me wrong; I believe that diet and cardio along with consistent weight training are the only ways to burn off body fat.

Unfortunately, many people are only doing 1 or 2 of the 3.  And all 3 are mandatory.

If you are only running, you are going to continue to burn off muscle until you look like a waif.

If you are only dieting, you can lose weight, but you won’t have any muscle tone.

Body fat is everything. A light person can have a high body fat percentage and a heavy person can have a low body fat percentage.

You can also become “skinny fat”.  A ton of marathon runners are skinny fat.  Slender, skinny legs, low on body weight, but they don’t have any ab definition or cuts.

jabeer

Ripped abs

You need muscle to have cuts.  Just being light isn’t enough.

I am JUST about to finish my winter bulk up.  I missed my max bench press attempt today, so I will try it one more time next Monday and that is it.

Another week and a half of being over weight and I will start to get cut again.

We had a warm streak in NYC the last several days and I am already daydreaming about getting outside and running some cardio.

This year, while I am still strong, I want to hit some heavy rep sets.  I know that once I start losing weight I won’t be able to beat my one-rep max, but I still should be able to complete some heavy sets for reps.

Those heavy sets will help when I get super cut for the summer.

Remember, it’s a combination of weight lifting, cardio and diet.  And when you get it right and stop babying yourself, it should look like this:

JASUMMERPICTURE-MIX

-John

Lift Heavy/Fun Fast on Amazon.com!

 

 

I hate to say this; but the answer is either no or at the best, very minimally.

How do I know this? I tried it on myself.

This summer I have been trying to get down to 148 lbs and although I am very close to reaching my goal, I am still not there yet.

JASUMMERPICTURE-MIX

In the last 2 weeks, I have decided to throw in some extra walking to speed up the body fat loss and unfortunately it did not work.

It even got the point where I walked 8 miles on a random Tuesday and I still ended up gaining weight.

walkkkk

So, what is the problem with walking?

I think it’s very healthy, it just doesn’t burn enough calories.  Unless it’s over 90 degrees out and humid, I wont even break a sweat.  When you are in decent shape, you can probably walk from the time you wake up, straight until dinner without breaking a sweat.

But on the contrary, by picking up the intensity, I can burn up to 2 lbs in one hard workout.

A hard run will burn more calories than almost any other type of cardio.

What’s the absolute best cardio workout for removing body fat? If you read my blog you would know that I am not a fan of long-distance running.

A) 2-3 mile hard tempo runs.  By hard, I mean you are ready to die by the time you are done.  And also volume sprinting.  By volume sprinting, I mean that you need to do enough repetitions so that it adds up to a decent amount of distance.

If you don’t want to run, then you need to use sports.  Tennis, rugby, basketball and soccer, all are outstanding fat burners and should be used as much as possible.

So overall, walking is healthy and I enjoy it, but don’t except to burn off any  bodyfat or get ripped just by going for a walk.

-John

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Lift Heavy/Fun Fast on Amazon.com!