Author: Andy

So, I was asked to check out the new Passport system that communicates with a treadmill to make an interactive viewing and workout experience.  Here is a quick link so you can see what I'm talking about: http://www.youtube.com/watch?feature=player_embedded&v=b17PiS1Dspg  

I found one attached to a nice AFG treadmill set up for a demo.  I understand they also come set up with Livestrong treadmills.

Cool Features:

There are different landscapes: mountain trails, canyons, city streets, etc. Link to actual videos: http://www.youtube.com/watch?v=Jt0zDcq-Q7U&feature=mfu_in_order&list=UL 

As your running speed changes, either manually or through a program, the speed of travel on the screen changes as well.  

As elevation of the trail changes, so does the elevation of your treadmill.

I like that it's actual filmed footage in high def, complete with people to look at while running.  Great distraction from the pain of running at times.  Escapism while training is pretty cool- especially if it's early in the am, or miserable outside, and you want to train while looking at something other than the numbers on a digital readout or television programming.

If I had access to this kind of setup, I would take advantage of it.  I love travel, and I love running in a new environment when I'm in a strange place- and this is a good simulation of that feeling.  Honestly, I don't know what the cost is to either purchase a new setup or to add the Passport system to your treadmill, but it is certainly a great idea for people to investigate.

Here is a quick video I did on the treadmill:  http://www.youtube.com/watch?v=1cyWm-Y1Uog

And here are a couple of pix

Hi guys!

 So, I've gotten so many questions and comments lately regarding the idea of how long it should take in order to see results.  This is tricky, as the answer is the one that no one likes to hear: it depends!  Of course, it depends upon so many variables!  Your unique physiology for one, intake, intensity and frequency of training, sleep, water, rest/recovery, alcohol/drugs/supplements, etc...  If you are doing everything well, and in a healthy manner (working WITH your body instead of tearing it down_ then, obviously, you will see results quickly-- feel better, look better, do better.

Specifically, I've been asked lately- how long did it take you to get a six-pack, how long did it take you to get a chest like that, how long have you been working out to get a form like that...  I believe these are questions better suited for Mr. O Jay Cutler, not skinny "chickenlegs" McD.  But, I can tell you this, that I have been training for a long time- about 20 years now, yikes!- and for a lot of those years I had no idea what I was doing!  Sure, I could play sports, or run fast and lift heavy, but in terms of overall fitness, health, and appearance, I have learned more in the past few years about taking care of myself than in the first 15 combined.  Yes, a big part of that was motivated by age-- at almost 36, I need to be dialed in way more than 10 years ago.  But, I wish I knew then what I know now, maybe I'd still be playing soccer, for some real scratch instead of just paying the bills!

I guess I'm writing this to encourage those of you who are "late-bloomers" or who are just getting started.  I have been playing sports and training for a lifetime, but I'm still finding ways to make improvements to better myself- and you can, too!  No need to re-create the wheel!  I have learned by trial and error and by seeing tangibly what's efficient and effective, and if I can help you, I will.   

Just to illustrate the point, here are two photos.  One is of me four years ago at age 31.  The other photo is a few days ago.  Now listen, before I hear from every hater-keyboard-jock, I know there are millions of people out there who look better and are bigger, stronger, faster than me- I'm only posting this so you can see that if I can improve, then so can you...  Holler at me

Hi guys- recently I have been getting so many questions via this website and my YouTube channel regarding training plans.  I wish I had time to help with each individual!  There are only so many hours in the day!  But, I thought it might be helpful to at least post a plan I put together for a friend recently, at least it will give an idea of a basic skeleton...?  This individual is pretty accomplished in their training and knows their way around pretty well.  So, this is not exactly for beginners, but could be scaled down.  Here goes:

I train in almost all circuit/superset fashion these days.  Not only does it help me with burning more calories during and after my sessions, but it gets me in and out of the gym/garage/park faster.  I can talk you through the idea of  having two main "blocks" of training in a certain session, with an "active rest" movement in between sets, etc...

I train core 6 days a week.  I'll do a quick circuit of a few of these movements http://www.youtube.com/watch?v=EaYeGviEzT8 in about 5 minutes each morning, or for a change of pace I will throw a couple of these into one of my strength circuits at the gym.

That being said, here is what I recommend:

Monday: Legs and Shoulders, with an emphasis on heavier weights for the legs, this is a good day to do core exercises as your active rest

Tuesday: Chest and Biceps (I know chest is not as much fun for the ladies, sorry) with an emphasis on tougher active rest to get the whole body moving

Wednesday: Back and Triceps, again, hit the active rest hard to get some sweat going

Thursday: Cardio day- can still be done in a circuit/high intensity fashion if you want

Friday: Total Body: this is a great bodyweight day, or TRX (http://www.youtube.com/watch?v=5mRBHSgOO0U) day, or bands (http://www.youtube.com/watch?v=_IbkIaf0mZ8), or outside at the park (http://www.youtube.com/watch?v=_UEjUQRKOKk), or at home with some light dumbbells (http://www.youtube.com/watch?v=kck8Qu699tA) etc. You can combine running, plyometrics etc here as well

Saturday: Cardio Day- whatever you want, just different than Thursday!

Sunday: Rest/Recovery/Stretching

Ok, that is the basic plan! Good luck, holler at me if I can help.

Best,

Andy

As always, holler at me on twitter: @andymcd23

And, of course, a photo to make you smile  

Hi guys!

So, I have been pretty faithful to the "very-little fun" intake plan in preparation for filming on this project in LA.  It has been 6 weeks.  These next couple weeks are even more spartan, without bread, cheese, popcorn, pasta or peanuts...  The "zero-fun" plan has taken over.  

Yes, it sucks at times.  Example- last night Juice and I got the rare opportunity to have a date night and went out to one of our favorite restaurants.  It's hard for me to see people having wine or beer, or pizza, or burgers, potatoes, etc...  And Juice took one for the team as well-- she chose to say no to some of the best carrot cake in the world (her krytonite)...  But, we did still manage to have a delicious meal- and a great night!!

As always, I am not an advocate of people having zero fun in their intake.  Unless it  is a temporary thing.  Yes, normally I eat pretty clean in general, but this is rather strict, and can induce depression due to missing out on some great stuff!  But, there is also a satisfaction in carrying out a regimen of self-discipline.  "Training your body to do what it should, not what it wants to."

Here's the thing though- at 35 years old (and after a life as a college and professional athlete) I honestly feel better than ever.  And I believe I am performing better than ever- for an old guy?  Naturally, I don't have the soccer field to experiment with anymore, but in the gym, at home, at work- I feel great and my body is doing all I can ask of it.

I try to use myself as the guinea pig for anything that I would recommend to others.  In this long experiment of disciplined intake, I have confirmed the thinking that your intake is the most important part of the fitness equation.  Exercise is key- as long as you are doing something consistently and with variety- but, intake has to be 60-70% of what makes you feel better, look better, and do better.  I don't care how hard you are training, if you are putting garbage into your body, you won't see the results.

Alright, I'm off to the gym and another audition.  This one should be interesting- my character is a sad, sensitive guy who actually "weeps" his final lines.  If you know me, you know that's about as foreign as it gets...  Hahah hopefully the director has a sense of humor!  :) 

Thanks to everyone for all the comments and questions.  I always try to help, and I enjoy hearing your stories.

Best,

A