Posts Tagged ‘training’

I feel like I am disappointing my readers.

I blog about bodybuilding but then I dont offer any pictures.

Well, you are in luck. Today I will show you my final Spring training picture.

Keep in mind, I am nowhere near my peak.  I still need to cut down another 7 lbs and I also just started my sprinting.

But most importantly, I didnt start tanning yet.screenshot_20190629-203857_whatsapp

Overall, “I am getting there”.

Another couple weeks of sprinting, tanning and fasting, and I should start to look really good.

Want to train like I do? Check out one of my 3 training guides on amazon.com.

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

This year has been HORRIBLE for the NY Giants.

After drafting a running back, Barkley, with their first pick and “trying” to upgrade their offensive line.  I figured we would win about 10 games this year.

Boy was I wrong.

Not only does my team look horrible, but Eli looks even worse.

It’s weird with Eli.  Although his stats do not look very bad, especially when compared to other starting quarterbacks in the league, it’s obvious that he isn’t getting the job done.

He isn’t winning.  The team isn’t scoring points.

And he looks SLOW.

I understand the offensive line stinks and nobody disputes that, but he needs to get quicker.

You don’t necessarily have to be a fast quarterback.  Montana was slow, Brady is slow (although he can complete a quarterback sneak).

But that game is changing, you need to be able to move “a little”.

Eli is so slow now, that he can barely hike the ball and reach back to pass.

His arm strength is still good, although not always accurate, but he needs to work on his off-season training.

How do I know?

First of all, he is younger than me.

Secondly, his physique doesn’t lie, he looks terrible.

fateli

I understand how your speed really starts to go after age 35, especially if you don’t A) lift heavy weights B) Sprint

Is Eli doing either? Doubtful…

He looks horrible.  You can tell he isn’t lifting heavy or sprinting at all.

Is he deadlifting and squatting 500?

Has he signed up for any sprint competitions in the off season? Is he training with a track and field program to get his 40 time down to what he ran in College?

Is he eating properly? he can afford the top supplements and personal chefs money can buy.

Come on Eli!  Pick up your off-season training or it’s career over.

Drew Brees still has a rocket release, Brady is getting the job done.

35+ is not a death sentence.

Read one of my books….

-John Andre

Lift Heavy/Run Fast

This might be surprising to some, but I actually hate the Summer.

One of the things that I love about living in N.Y.C, is that we have 4 distinct seasons.

First we have a long, cold, winter.  Then a Spring that feels like it only last 3 weeks due to the rain. Long summers that are hot and humid and a long, beautiful, Fall season.

You would think that I would like the summer since it is the only time of year that I take my shirt off, but actually I hate it.

As a child, I loved it.  Now, I can’t wait for it to end.

Why?

A) I have to work.  Unfortunately, I work all year round.  I also commute to Manhattan, which is nice on certain days, but otherwise, it is typically hot and humid.  I hate sweating through work clothes.

B) Too many tourists.  It’s hard to walk around the city sometimes with the amount of tourists.

C) Number of amateurs.  There are a ton of people who you will only see for 2 months of the year.  I have no idea where they are the other 10 months of the year.

D) New members crowd the gym for 2 months and then quit again until New Years.

E) Traffic.  It took me 4 hours of driving just to run a race in Long Island last weekend.  Everywhere that you go near a beach is an impossible drive.

F) The Heat.  I do most of my cardio in the Summer and Fall.  On a hot day, like it was today, running is just not fun.  When it’s over 90 degrees out with 75% percent humidity and poor air quality, who wants to run?

But there are some benefits.

I like that I can wear shorts.

I like that I can occasionally go into the water.

I also like that the sun sets later in the day, which is my main complaint about the winter.  I need some sun light no matter what the temperature outside is.

I have the same complaints about New Years.

Too many tourists.

The gym is packed.

The traffic is bad.

The amateurs are out.

Another couple of weeks of Summer and I am ready to embrace the Fall.  My favorite weather, my favorite running races and my favorite beer.

Football starts.

Less tourists.

And I slowly start my heavy lifting for the Winter bulk up.

Live couldn’t be better.

-John Andre

Check out my books on Amazon.com! Book#3 Coming Out Soon!

Lift Heavy/Run Fast

It is time to go nuts.

Summer is in full swing.  It is supposed to be 92 degrees in NYC tomorrow and I don’t care.  I am going to do a leg workout, followed by 3 miles outside around 1:30 pm.

92 degrees is nothing.  I don’t care it reaches 127.

I am training hard tomorrow and I don’t care if I pass out in the middle of the street.

I am also really itching for a race.

For the last couple years, I have been searching and planning on training for a sprint race.

What is a sprint race? I would consider it any distance from one mile and under.

I have run several one mile “road” race in the last several years, but I haven’t done a track race in almost 20 years.

My last track race was actually during my freshman year in College.

I was looking on the internet today and I actually found a race in two weeks that not only has 100 and 200 meter sprints, but it also has a LONG JUMP!

People don’t know this, but I actually won the City University Of New York long jump championship in 1998.

To make a long story short, 2 guys that had qualified for the olympics were out due to injury and I had my best jump ever.

Either way, it counts and I was the champion.

sprinting

Not only am I considering signing up for this competition, but I want to do the long jump.

The long jump is going to be really, really hard for me.  It’s a technical event and basically I am going to have to “wing it”.

Overall, I am looking forward to running the 200 meters and the long jump if possible.  If I feel “Ok” I might also do a 100 meter.

Basically, I am either going to have a great time or end up in the hospital.

Videos should be coming!

-John Andre

Lift Heavy/Run Fast

 

This was a great week!

I took off from work on Thurs and Friday and since Wednesday was a federal holiday, I had a 5-day weekend.

bike

When it comes to my training, I diet all the time.  But when I am on vacation, I want to eat.

Whether it is ice cream, drinks, lobster rolls, pancakes, etc.  I am going to cheat on my diet on vacation and not feel guilty about it.

But I do workout.

If my hotel has a gym I try to workout at least every other day and if there is a decent place to run, I also try to run outside at least once or twice.

I don’t go crazy and I also don’t expect to set any records, but I at least try to get the blood flowing.  It makes me feel better.

On this most recent vacation I killed it.

Fortunately I had my son’s grandparents there as babysitters, so I was able to go hard almost every day.

I went running  outside on Wednesday and Thursday, weights on Friday at a local gym and more running outside on Saturday and Sunday.

Also, my running times were pretty fast.  All of my miles were between 6:20 and 6:50 per mile.

So although I ate like crap and I look bloated, I still worked out 5-days in a row while on vacation.

My plan now is to start killing it tomorrow for the rest of July.  Hopefully it isn’t too hot outside, but I have a few races I would like to run in August and a ton of good races in September and October.

Physique-wise, I am looking good but I think I have another 5 lbs to go.

5 lbs extra, some hard cardio including sprints and I should peak in the middle of August.

-John Andre

Lift Heavy/Run Fast

 

It is finally starting to get hot in NYC and summer is right around the corner.

My training has been going good.  I went from a peak of 185 lbs around Feb 1st, all the way down to 156.5 this week.

I am also running 3 miles in around 20 minutes and I just started adding some sprinting.

So what is left at this point?

Not much.

I definitely need a tan.  I just started training with my shirt off, so I am slowly starting to build a base tan.  Skin cancer aside, it is almost impossible to get ripped without some type of dark tan.

I also need to sprint more.  I have only sprinted 2 or 3x and it is going to take about 30 sprint workouts before I am in really good shape.  I am still running pretty slow but I should start to quickly improve in that category.

I can also lose some more weight.  I want to cut about another 7lbs, which doesn’t seem like a lot, but it is when you weigh 156.

When you weight 240 lbs, 7 lbs is nothing. But for myself, that is another 5% of my body weight.

Overall, I am looking good but I am not in freak shape yet.  It is going to take some more hard training and dieting to get to the level where I feel like a monster.

Tomorrow is just deadlift and upper back, but the weekend is going to be all cardio including some sprinting.

Almost there! Summer is right around the corner!

-John Andre

Lift Heavy/Run Fast

I am not a millennial.

I was born late in 1979.  I did not have the internet until junior high school and I didn’t have a cell phone until College.

When I first start working out, I didn’t have the opportunity to review routines online or watch video’s on YouTube.

Basically, we would follow the bigger guys in the gym.  Since they were almost always lifting heavier weights, we tried to lift heavy as well.

The rest that we learned was basically from reading magazines, like Flex, and also from just basic experimentation in the gym.

Now because of family obligations and my career, I lift weights at lunch and try to do my cardio after work and on the weekends.

In my small group at work I have my manager that is 55 years old, myself, and 5 millennials.

Who works out in that entire group?

Just myself and my 55-year old manager.

For some reason the millennials refuse to work out and it shows.

I look about the same age as them,  which is very sad.

_O5C0056

They also don’t have a lot of energy.  They drag themselves into work, they leave as quick as they come in and their enthusiasm is very low.

Could it be their lack of exercise and proper diet?

Maybe not at age 21, but at age 30 and over, that will start to catch up with you.

The millennial generation are now entering their 30’s and it’s not looking good for a lot of you.

Today my group went to Chipolte together at lunch while I went to the gym.

Immediately after my work out I texted all of them the same message.

“Where are all you millenials at?” and I attached today’s workout video.

At some point in your life you need to decide.

Are you a lion or a lamb?

Do you want to conquer to world?

Or are satisfied with being a Chipolte-eating chump….

P.S. It’s June 1st, no more time for nonsense.  Hard training only until July 4th.

-John Andre

Lift Heavy/Run Fast

I have to admit, I have been killing it recently.

My weekly routine has been 4 days a week in the gym, followed by 5 days a week of cardio.

The only difference is that since the weather improved, I have been able to run outside almost all of the time, instead of on the treadmile.

Right now, I believe I can run 3 miles in around 20:30. I am hoping to get it under 20 minutes before the middle of the month, but that is going to be difficult.

But who knows.

Like I said before, I have been in “the zone”.

I have been lifting relatively heavy in the gym, I am running outside 5x a week (and getting a sun tan) and I lost almost 25 lbs since the end of the winter.

Regarding my diet, I actually have been taking in a little bit extra calories.  I have been working out so hard that I am scared I will start losing too much muscle.

I figure by memorial day weekend I can get myself down to 160 lbs and by mid to late June I should be way into the 150’s.

I’ve said it before and I will say it again.  You should be killing it in your training by this time of year.

Summer is right around the corner, get on it!

-John Andre

Lift Heavy/Fun Fast on Amazon.com!

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

Lift Heavy/Fun Fast on Amazon.com!