Posts Tagged ‘Valentine’s Day’

I have said this over and over on my blog, if you don’t look different during the year you aren’t bodybuilding; you are maintaining.

jaweightsathome

There is nothing wrong with maintaining except that it’s really boring.  Even if you aren’t going to be a professional, and I know I will never be, why not put some extra effort into your diet?

When I get older and into the heart attack years, I plan on bulking up, just not as much.  Maybe 15-20 lbs in my 40’s, 10-15 lbs in my 50’s and possibly only 10 lb’s after that.

I don’t think it will be healthy to add 35 lbs to my body, like I did this year, when I get much older.

Now that my winter training is coming to a close, how do I lose the weight?

20170817_062911

So far I am 2 weeks into spring training and I have cut 5.5 lbs.  I was hoping to cut even more, but I am just starting to get into my cardio.

The beginning is the easiest time to lose weight.  By just cutting my calories by 20% and adding some cardio, my body will start to lose lb’s almost immediately.

After I lose over 10 lb’s it will start to get harder.  I will have to cut more calories from my daily caloric intake, increase the intensity of my cardio and also eat cleaner.

After I lose 20 lbs is when it starts to get really difficult.  At that point I need to be training hard, otherwise, I will be stuck at the same weight.

Losing weight is really not that hard, especially in the beginning.

You just need to consistently eat less food and move around more.  It’s not rocket science.

In the beginning your stomach will ache as you get used to fewer calories, but if you are unable to take the pain, then you will never get your body fat percentage low enough.

It’s just food.

PUT DOWN THE COOKIE!

-John

Lift Heavy/Fun Fast on Amazon.com!

 

 

Advertisements

If you are a reader of my blog, you would know that I have just finished my winter bulk up.

20180107_195126.jpg

One of my goals this year was to start squatting heavy again.

Squatting is one of the 3 power lifting lifts, along with the bench press and deadlift.

I have been squatting on and off for the last 15 years and unfortunately it is my weakest lift in the gym.

In my power lifting peak, I was deadlifting close to 600 lbs but only squatting in the mid 400’s.

Squatting heavy takes a lot of practice, a lot of work on technique and it also helps to have a “squatters body”.  If you take one look at my physique you can tell that I have a dead lifters body.  I have long arms, long legs and a short upper torso.  I have always had a difficult time with the squat, but I do recognize its importance.

Screenshot_20171010-190334

One thing I have noticed is that although I am weak in the squat, it is still the best exercise for leg development.  It’s not even a comparison.

I focused on leg press the last 2 years and although I got up to 600+ lb’s for reps, it doesn’t really do much.

Machines in general don’t really do anything for me.  There is something about squatting that really builds the deep muscle in the legs, including the calves.

One of my goals for the Spring is to continue to squat all year-long.   Squats are one of the best mass building exercises and I truly feel that they are too important to ignore.

They also work your abs.

The summers where I have had my best looking abs, have always been the years when I have been consistently squatting all year-long.

In the winter my abs might start to look bloated and bulky, but when the summer comes along, my abs start to look ripped when I lose weight.  Heavy squatting will build your abs better than any type of crunches, situps or side bends.

20160715_065110

My advice? Don’t neglect the squat.

Although it can be a pain in the ass and dangerous to lift heavy without a spotter, it is still the best leg exercise and an overall mass builder.

-John

Lift Heavy/Fun Fast on Amazon.com!

 

 

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

Lift Heavy/Fun Fast on Amazon.com!

 

 

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!