Posts Tagged ‘Running’

Recently, it has been hard to get my workouts in.  I haven’t really missed any days, but I’ve been very overtired between working two jobs and having an infant at home.

But, no excuses.

My routine this Spring has been weights 4x a week at lunch, with cardio 2x after work and one extra cardio day on the weekend.

Because I do not have a ton of time to train, especially after work, I have been using the time I do have to train INTENSELY.

For my 2 cardio sessions during the week, I only train for 30 minutes each.

Basically, I have been running straight to the gym as soon as I get out of work, strip down in 3 minutes and then run as hard as I can for 20 minutes.  Afterwards,  I throw my clothes back on, grab my work bag and run straight to my ferry.

The results have been great so far!  Since I don’t have a lot of time, I don’t screw around.

Yesterday I ran a half mile at a 6:22 pace, followed by another half mile at a 7:15 pace,  and kept going using faster and slower intervals until I reached 3 miles.  By the end of the workout I was drenched with sweat.

I’m really amazed that some people still don’t work out.  I have a wife and a one-month old son and the last thing I need is to die early because I am too lazy to exercise.

Only 30 minutes a day can make a ton of difference.

Even if you don’t want to run, add 30 minutes of weight lifting

30 minutes of walking

30 minutes of biking

Skip dinner once in a while and cut some pounds.

There are no excuses…

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-John

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There is a famous saying that goes “the harder you start working, the luckier you start to become”.  And I believe that’s true.

When you start working harder you will notice that things start falling into place.  You start doing better in school, you start saving more money, you get promoted and you start training better.

Yesterday I had planned on getting up at 730 a.m on Saturday and hitting the gym for a hard hour and half workout.  Unfortunately, my newborn son had me up to about 6 a.m in the morning.

Wasn’t planning on it, but he was up screaming all night and I couldn’t make it.

Later in the day, my wife and I stopped by my mother in law’s and thankfully she agreed to babysit for us for a couple of hours.

I did some grocery shopping and ran some quick errands before we drove home and took a nap for about 2 hours.  I shouldn’t even call it a nap, it was more like dead sleep.

At 5:30 pm I felt a little better, so I decided to FINALLY make it to the gym.  I usually don’t work out that late on Saturday, but I didn’t want to start missing days over a fussy newborn.

I ran 2 miles on the treadmill in pretty decent speed and then instead of leaving, I decided to add some extra intervals at a 5:30 per mile pace.

Later that night I took a look in the mirror and I noticed that I was finally starting to look “beach ready”.

Sometimes in life, you are just not working hard enough.  I took about a 6 week break from killing myself at work and in my training, but now its time to start getting busy again.

  • More books to be written.
  • More licensing tests to take.
  • Harder training.

No more Mr. Nice Guy!

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I have to be honest, this year’s cut up is going slow.

Most recently I have been weighing in around 163 lbs.  Although I have cut 15 lbs from my peak in late February, I still have noticeable body fat.

I am starting to work a little bit harder on my cardio and I am hoping to look decent by Memorial Day.  For me to look cut, I HAVE to get my bodyweight under 160.

But, that is not the only problem.

I am running like a snail.

In the last several years I have noticed that I could get pretty fast in long distance running, with times in the 3-mile run under 20 minutes, but my sprinting times are horrible.

When you get older, you need to focus on SPEED.  Strength and stamina does not go away as fast as speed.

My goal this summer was to run one lap (400 meters) in one minute flat.  That is a time I havent ran since I was 17.

Yesterday I went down to the track and I had my wife time me in a couple runs.

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Pre marriage

Although, it is still really early and the first time I have run on the track this year.

I ran three 400 meter sprints at a decent effort and my times were HORRIBLE.

I ran the first lap in 1:14, 2nd attempt I ran 1:21 and the last one in 1:25.

Those times are horrible, but the good news is that I realized how far I need to go.

For the next several weeks I need to focus on hard sets in the gym, intense cardio and most importantly, I need to be strict on my diet.

Good luck!

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Do ab workouts help you build a 6-pack? This is a dilemma that has perplexed bodybuilders for generations.

So what is the answer?

I’ve you listen to most of the bodybuilding forums online, almost everyone will tell you not to train your abs individually.

Well, guess what? Arnold Schwarzenegger trained his abs individually.  Was he wrong?

Are you more cut than Arnold Schwarzenegger?

Personally, I have tried working out my abs every single day and I have also tried not training them at all.

I find that it helps to train them.

Don’t get me wrong, heavy squats, leg press, deadlifts and overhead lifts will train your abs better than any crunch or sit up, but I feel that it still helps to train them individually.

The real main key in building a 6-pack is to get your body fat percentage low.

I see guys in the gym all the time spending time training their abs, when in reality, they will never get a 6-pack at their current body fat.

Without getting lean, your abs will never show.

You need to lift weights

You need to do cardio

And you need to diet

Overall, when you train your abs correctly and you diet down your body fat, if should look something like this.

JASUMMERPICTURE-MIX

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I am going to answer this question quickly.  Burning Fat is harder.

Burning fat hurts.  There are only 2 ways to burn off fat; either by burning extra calories in your workouts or by cutting your calories.

I prefer to use a combination of both.  It I cut my calories too low I end up burning off too much muscle and If I increase my cardio workouts too long, I start to feel weak in the gym.

jabeer

That’s not to say that bulking up is necessarily easy, quite the contrary, it is just not as difficult as burning fat.

One of the major differences is with the dieting.

When you are bulking up you still should be strict with your diet, but you don’t need to go overboard.  I try to stick with a high-protein/lo-carb diet and I never count the calories.

The most difficult part of gaining muscle is lifting heavy weights.

I am a firm believer that you need to lift heavy weights to build muscle and lifting progressively heavier weights is not easy.

This Monday I bench pressed 245 X 8 without a spot, but during my bulk up I will go up to 335 lbs for heavy singles and doubles.

I will also incorporate 500 lb+ deadlifts, 550 lb+ shrugs and 700 lb+ leg presses.

Heavy lifting is the only way to grow and the work outs are extremely difficult.  Heavy weight lifting is very taxing on your body, including your muscles, joints and central nervous system.

But although gaining muscle is tough, burning fat is still harder.

There is nothing harder than hitting the gym, then running 2 miles on the track during an 12-hour intermittent fast.

Dieting hurts.  I go through months of stomach aches and dieting pains before I start to look cut every summer.

That also includes going to work on an empty stomach, dizzy feelings, irritability and many nights of horrible sleep.

But most importantly, almost anyone can bulk up without much effort.  If you go to any average gym in America you will see plenty of men that can bench 275 lb’s, but you rarely see anyone with a 6-pack.

Being in good shape is difficult and lowering your body fat is extremely hard.

But overall, it is all worth it in the end.

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Guess how old I was on my wedding day in August?

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One of the greatest benefits of working out and eating right, is that I truly believe you can stop your aging in its tracks.

And one of the most effective ways to slow down the aging process is with your DIET.

Numerous studies have shown that intermittent fasting increases life expectancy.  I personally find intermittent fasting to be one of the greatest tools in burning fat and losing weight and I have been using it consistently for years.

It’s also important to eat CLEANER.  Less sugar, less saturated fats, etc.

And most importantly, it is important to stay LIGHT.   Although I will allow myself to gain weight and bulk up in the winter, I don’t plan on bulking up as much when I get older.

Being overweight for an extended period of time is completely unhealthy and I firmly believe that being light weight and low in body fat will keep you alive for a long time.

I have lost around 10 lbs from my winter bulk up so far and I plan on losing another 15. Right now I am still lifting heavy weights 4x a week in the gym and I have just increased my cardio to 4x a week.

Focus on heavy weight lifting, cardio and especially your diet, and you will also be able to completely stop your aging,

So how old was I in August?

36!

-John

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I finally broke the 170 lb mark this week and I am officially down 10 lb’s since my summer bulk up.

If you are a natural lifter, like I am, then you NEED to lose weight to get cut.  I just don’t see any other way to remove body fat unless you lose weight.

This year I am trying to “work” the weight off instead of just starving myself.

In previous years, I would cut my calories down drastically and lose the 20-25 lbs that I need to get cut, but I also noticed something weird.

When I lose the weight from hard training, if makes a big difference in my physique, compared to just starving it off.

Don’t get me wrong, I always train hard with weights when I am cutting weight. But this year I want to lose weight from harder cardio work outs, more intense weight lifting, strict dieting and becoming an overall better athlete.

I always said that your body will look the way you train.  Just as a chain smoker or an iron worker is going to have a certain look to them, so will someone that is training hard.

And when you get it all right, it should look something like this.

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It has been about a month since I reintroduced cardio into my workouts and so far it is has been going great.

Although the weather hasn’t been as cooperative as I would like, I have been getting 3-4 cardio workouts in every week.

So far I have been running 3 miles in around 21:15 on the treadmile.  Generally, I am 10 seconds per mile faster on the treadmile, so I would estimate my 3 mile pace to be around 21:45 outside.

But to be honest, I don’t really care about my 3 mile time this year.  I just want to hit 21 minutes for 3 miles (7:00 per mile) pace and then I want to focus on my SPEED.

One of the best ways to get fast and to cut a ton of weight, is to use interval training.

Interval training is basically when you add short stretches of speed at a faster pace than your jogging pace.

For example: This is the workout I completed on Tuesday.

.25 miles jog at 7:30 pace

.25 mile run 6:15 pace

.25 mile jog at 7:30 pace

.25 mile jog at 6:15 pace

.25 mile jog at 7:30 pace

.25 mile jog at 6:15 pace

.25 mile at 7:30 pace

.25 mile at 6:15 place

Basically, I would sprint and then jog, sprint and then jog, until I reached 2 miles.

This year I want to add a ton of interval training into my routine and when the weather gets nicer out, I want to start sprinting on the outdoor track.

How is everyone else’s training going?

-John