Posts Tagged ‘Running’

Its officially crunch time. If you aren’t going hard now in the gym and with your diet,you can consider your summer over.

With only several weeks until July 4th, you should be getting close to looking beach ready.

Personally, I am getting close, but I am still not there yet.

I am still holding a little bit of stubborn side fat and my weight loss has started to plateau. For myself, I can always lose a quick 10-15 lbs and start to look good, but it is the last 5 to 6 lbs that really start to hurt.

To go from pretty cut to absolutely ripped is a grind, but you can do it if you work hard and most importantly, keep a strict diet.

My diet has been pretty good until this past weekend where I went to two bbq’s and gained 1.5 lbs. I am trying to cut down this week, but its gonna be a struggle to get ripped for July 4th.

I still need to cut another solid 5 lbs. Not impossible, but its gonna be hard work.

Tomorrow I have a fasting session, lifting weights at lunch and then cardio after work. Hopefully I get my weight back on track.

If I can cut another 5 lbs I should looking pretty ripped.

-John

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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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Although June 1st was this past Saturday, since this is the first “work week’ in June, I will consider this the start of the month.

As I am sure you all know, June 21ist is the official start of summer and July 4th is the biggest holiday during the season.

If you haven’t started going hard yet, you need to kill it now.

I want to lose a solid 5-7 lbs in June and that is not counting the 17 I have already cut from the middle of winter.

My plan going forward is to add a ton of intermitante fasting, increase the speed and intensity in my cardio workouts and to keep lifting as heavy as I can.

I am already starting to look pretty good and I should look pretty ripped up by July 4th.

As usual, I typically peak in late August/early September, but by the way I am looking now, I may look pretty good.

The hardest part is definitely the diet.  When you are already pretty light you really need to eat like a bird to lose weight and today I was really feeling lousy.

But overall, you have about 30 days give or take until July 4th. It’s time to kick it in overdrive or be prepared to look like garbage this summer.

Good luck!

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

 

 

 

I have to admit, it makes me sad when I see a professional athlete that I grew up, retire.

It makes me feel old.

And I understand why athletes retire, the prime age for athletes is generally from ages 18 to 38.

Its interesting, but you dont really lose strength when you age, but you do lose speed.

Once you lose your speed, it’s all over. Yet, you rarely see people doing any type of speed work over age 40.

A lot of people over 40 still lift weights and most of the cardio (if any) is typically slow.

I also noticed that most people stop competing.

If I had to estimate, I would guess that 99% of people that ran High School or College track and field have not competed since.

They might have ran in a local 5k or even a marathon, but they definitely aren’t sprinting or jumping like they were as a teenager.

That needs to change.

Whether its competing in track and field, playing basketball, tennis, or even just skiing; you need to stay active and competitive for your entire life.

60 years old? So what. Why not work on your speed and try to stay as fast as possible.

This year I am 39 years old and I plan on competing in a track and field race for the first time since 1998.

I did a long jump competition last summer but this is the first time I am actually going to compete in the sprinting events.

Time to put my money where my mouth is.

I’m very curious to see how my time will stack up from when I was 18 years old.

When it comes to weight lifting I am definitely significantly stronger, but when it comes to speed, who knows.

It will be interesting.

Videos will be coming soon!

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

June is right around the corner!

At this point in the season all of the solid muscle I was going to build is done, now the name of the game is cutting up and burning off body fat.

Typically, June is the month I lose the most amount of body weight and it is also where I go from “in shape” to ripped.

This June,I want to lose at LEAST 5 lbs. And that wont be easy considering I am already down to 159.

For my training, I am already running 3 miles in 21 minutes, so I just want to focus on my speed. That means adding at least 10-15 sprinting sessions outside and I need to try to cut down on the treadmile time. When the weather is nice it is important to run outside.

My goal by Memorial Day every year is to look “ok” but by July 4th I except to look good. The rest of the summer I will slowly lose some extra weight,until I finally peak in late August/early September.

So far it has been a strong start to Spring. I am already under 160 lbs and I am running 3 miles in 21 minutes. Just have to increase the intensity and stay on my diet.

Good luck!

John Andre

Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

I was working out at lunch today and I saw the oddest thing.  Although Memorial Day Weekend is in 3 weeks and July 4th in less than 2 months, I am still seeing guys in full bulk up mode.

I just dont get it. If you aren’t starting to cut down now, when are you going to cut?

I couldn’t imagine being heavy over the hot months of June, July and August and who wants to look overweight on the beach?

But most importantly, if you dont cut weight, you will never remove bodyfat.

This year I peaked at around 178 lbs and now I am deep into the low 160s. My goal for peak summer is to get into the low 150s and maybe even high 140s.

Getting cut is the name of the game.

Remember, there is nothing healthy with being overweight for an extended period of time.

Heavy lifting, cardio and strict diet.

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

You would think that running wouldn’t be very complicated but it is.

Before I start spouting off, let’s get something straight: to get really fast you need to run every day.

When I ran track in College I probably took a day off once every two weeks.  If you want to get fast at long-distance you need to run over 10 miles a day minimum. When you see those Kenyan runners at the front of a marathon, they will easily run 20 miles a day in their training.

But at that level of running you will start to look “skinny fat” and get that horrible marathon runner look. In my opinion, that is the worst looking physique you can have.

There is nothing healthy with type this of training.

My perfect running “zone” is 3x a week. I like to run after squats on Tuesdays, preferably several hours after and not right away.

Then I like to run Fridays after deadlifts and one extra weekend day.

It’s funny, but if I add a 4th or 5th day now, my running times go to shit real fast.  You would think that more training days would help, but it doesnt.

When I start running 4 or 5x a week, along with squats and deadlifts, it completely breaks down my legs into mush.  The end result is that I cant run and I cant lift.

This season I have been sticking to my 3 day a week schedule and it’s been working great. I run hard every time since I get a decent rest I between workouts and I am still squatting and deadlifting pretty well.

The only thing hurting me is that it has been raining every weekend (NYC) and I am not getting enough outside running in.

Overall, its early May and I am running 3 miles in around 20 minutes flat on the treadmill. Pretty good time for this early in the year.

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

Its crazy but I have been lifting weights for almost 25 years in a row.
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I have loved lifting weights since the first time I picked them up around age 14.

Ever since then, it’s been a constant experiment to discover the best routine that works for body.   That includes both weight lifting, cardio and diet.

Generally, what works the best for me is heavy powerlifting workouts mixed with intermittent fasting and 3 to 4 days a week of cardio during my cut up season.

My cardio includes either 2 to 3 mile tempo runs combined with some sprints.

I have also discovered some advance techniques that work specifically towards me. One of them is I do chest twice a week.

When doing bench press once a week I was able to get pretty strong and my peak was near 345 at 190 lbs. Now I train my chest on Mondays with a couple sets of bench press, followed by two flys. Then on Thursday I do 2 sets of dumbbells, either flat or incline, then 2 sets of various machines.

The key is, if you do too many sets, you will get hurt.  No questions asked.

I keep my sets low and heavy and as such, I am able to do chest twice a week. That’s 104 chest workouts a year, while most guys do 52. Now chest is one of my greatest body parts.

For my back, I do one day of pullups, pull down and some machines, the second day I do HEAVY deadlifts, up to the mid 500’s and I follow my heavy dumbbell rows and then possibly another machine.

The reason that I just started doing back twice a week was A) it worked for chest B) my upper back is my weak spot.

This might not work for everyone but for me its working great.

See you in the summer!

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good Newsew

Working out and bodybuilding can be frustrating, especially at this time of year when I am trying to get ripped.

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It’s just close to impossible to lift heavy, run fast and diet hard at the same time.

Usually, if I am running and dieting hard my weight lifting will suffer and obviously when I am bulking up in the winter, my diet and cardio routine goes to shit.

But the worst season is definitely the Spring. It’s a weird time because I am still pretty strong, yet, I have started cutting calories and added cardio to my routine.

I am also slowly getting weaker, which is ok, but its frustrating when I start running slow or I don’t lose as much weight as I desire.

Recently,  I have bad 4 really bad cardio sessions in a row.  Today was so bad that I had to walk after a mile and a half and couldn’t even jog slowly afterwards.

Although my legs felt ok, but not great, it was my stomach that was killing me.

Since I started cutting the calories over the last 2 months my body has not made the full adjustment and the end result is that I am cramping like crazy.

Starting immediately, I am going to need to make some adjustments. It “appears” that I am fasting for too long before my cardio routine.

Today I fasted from about 10 am to 5, which is not even that long, but it definitely killed my insides.

Going forward, I will have to add a little but of extra food on my cardio days and possibly change my fasting times so that I eat more in the afternoon.

Either way, my diet has been spot on and hopefully I am getting close to 160lbs on my Saturday morning weighins.

My goal for the summer is to reach about 150.

Good luck!

John Andre

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Running 2.0 The End Of Long-Distance Running: Including The Top Ten Spint Workouts To Remove Bodyfat

Finally, Some Good News

Spring is finally here and that means hard training.

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Right now I am training 5 or 6 days a week, including twice a day at least 3x a week. This includes lifting heavy weight lifting, fast cardio and a super strict diet.

The name of the game in the Spring and Summer is cutting weight, if you are a natural lifter like I am, you need to cut weight or you will never get cut.

I typically lose at least 20-25 lb’s every year between my peak in the winter and my lowest in the summer.

Last week I weighed in around 167 lbs and I need to get that down to at least 160 lbs asap. After I reach 160, I will slowly cut down into the low 150’s.

For my running times, I am hitting 3 miles outside in around 21:45. My goal every summer is to get my time down to 3 miles in 21 minutes flat and I should be able to hit that relatively quickly.

April and May should be your hardest days of training for the year.

The weather is not too warm outside, the humidity has not become too insane and the amount of daylight is increasing.

There is really no excuse to not go outside and start training.

I find it harder to train like crazy in the summer, especially in July.  Between the humidity and even just sweating as I walk to the gym, July and August are tough months to train.

I try to run in the early morning or after the sun sets, but sometimes I just don’t have the chance and I need to run in the middle of the afternoon.

But overall, you need to train hard immediately or you will have zero chance of getting ripped this summer.

  • Cut weight
  • Lift heavy
  • Fast cardio

And most important, you need to cut down on calories and lose weight.

Good luck, get moving…

-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

Life in general is not fair, not even close. It took me a while to realize it, but this simple fact is something important that you need to eventually understand.

If you are unable to ever acknowledge it, it will start to slowly eating away at you.

There is always going to be someone smarter than you, richer than you, and definitely better looking than you. (You, not me)

And that is why I love sports so much. Effort is important.

In my opinion, bodybuilding is one of the most “fair” sports in the world.

I’m not gonna plead ignorance and say that genetics are not important, but without heavy and consistent weight lifting, cardio and a proper diet; you will never get anywhere.

There is nothing I enjoy more than standing on the beach in the summer and showing off my hard work.

I might be able to beat Arnold, except in abs, but I can still get in better shape than 95% of the population.

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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