In the past, I used to be horrible at running. I’m starting to do more of it at the Ymca in Greenwich on the treadmill. In the past, when I try to run I usually get tired by 10 minutes… then I slow down and walk the rest of the way. Now I’m no longer doing that.

I don’t know how people can run for miles and miles nonstop like they do ’cause I could never do that but I guess it takes a lot of practice to get good at running for a long time.

Well today at the gym, I ran on the treadmill for 4.3 mph for a full 30 minutes straight without slowing down at all… so I ran a little over 2 miles on it which is pretty good.

I took Arnold’s advice to never be afraid of failure in fitness and his advice worked. What helped me is that I listen to music on my Ipod while running which kept me motivated not to slow down.

I wanna do more running this summer. I should be doing running outside but I wanted to see how I do on the treadmill first.

I like doing my cardio. Biking, running or jogging are my choices. I do cardio all year round so I can keep my bodyfat low and keep my muscular physique.

I wanna get better at running ’cause it’s real good for ya.

The question is will I ever do those 5k races that sometimes the town does? Not sure yet but I’ll consider doing something like that in the future.

I’d like to get into more swimming too. I’m not the best swimmer anymore like I used to be. I don’t swim too much anymore so I forgot most of the swimming strokes so I don’t swim well like I used to but I would like to take swimming lessons again if I can find something.

Exercise is good. Yeah, I’m still going and feel real good.

Kev

I’m not the best at fitness nutrition admittedly but I am getting much better with it. Do I feel guilty eating the wrong things sometimes? No. Not at all. It’s called learning and experimenting. It’s a learning skill when it comes to fitness nutrition. So when you make a mistake by eating the wrong things, you shouldn’t feel guilty about it. Bodybuilding and fitness doesn’t necessarily have to be treated like a religion. Meals don’t always have to be 100% strict all the time!!! It’s good to add in the calories, build in those pounds and that’ll help get more muscle gains.

I have been eating more strict this year, though. You don’t want to have low carb only diets ’cause it’s pretty risky and dangerous. You want to mix it up with proteins, healthy carbs, fibers, and healthy fats. Which I do. What meals have healthy fats? I’d recommend avocado on that one. I eat avocado sometimes and it’s very good!

While I have a pretty good six pack going, I could lower the body fat some more so I can make the six pack show even more. I’ve been eating a lot cleaner and doing plenty of cardio throughout this year. Yes, I even did some cardio throughout the fall/winter outside… gotta have my cardio.

For breakfast… I would have either egg whites or oatmeal. Sometimes cereal like Special K when I don’t feel like cooking anything in the morning but I think I’m going to avoid cereal completely now.

For lunch, I would have sandwiches like tuna or beef/smoked turkey breast sandwiches with mustard instead of mayonaise. You don’t want to use mayonaise ’cause it’s too fatty. Using mustard is a good substitute. In the beginning, I’ll admit that I used a lot of mayonaise but I think I am going to avoid that as much as possible. Sometimes I would have chicken breasts and fish for lunch which I’m starting to have more this year.

For dinner is mostly clean… I would mostly have meats with protein, vegetables and stuff. I eat a lot of fish too. Only weekends, I would eat whatever I want. Weekends only, I would have take out dinners like Chinese or pizza. It’s good to have your weekend cheat meals.

For late night snack… I’d have fruit like a banana, apples, avocado, almonds (yes, almonds are healthy), etc. I’m starting to get better with late night snack. You don’t want to avoid junk snacks completely though. Again, cheat meals are VERY useful. I’d have Ben & Jerry’s ice cream at night on the weekends only for cheat meals.

You still wanna have your cheat meals but don’t overdo it too much. Only in moderation, it’s okay. On top of that, nobody wants to eat healthy all of the time and nothing wrong with enjoying yourself once in a while, it won’t hurt. 🙂 Cheat meals can help add more calories and lbs. and you can lose it later.

My diet is mostly clean but still needs improvements though but will get worked on. You just gotta watch what you eat and take it very seriously. I’ve been doing that a lot. If you don’t agree with certain food, you don’t have to eat it. Just substitute it for something healthier. That’s what I’ve been doing a lot lately.

I think I’ll get more strict with my meals throughout the Spring/Summer and the Fall/Winter seasons too.

Kev

It should be no secret that women love men with six pack abs. If you want to attract more women, getting a six pack is recommended. While a lot of men are into bodybuilding, fitness… a lot of them either struggle to get a six pack or they just don’t care to get it. Why? Getting six pack abs is probably the easiest thing in the world. All it takes is to lower the bodyfat that’s covering it. The key to lowering bodyfat are two things: 1) eating clean 2) doing plenty of cardio (whether biking, walking, jogging, running, etc.). Doing crunches and planks are a waste of time — I don’t do that stuff anymore. I keep my bodyfat low by eating the best I can (still need to get better at nutrition but I eat mostly clean) and I do plenty of biking and sometimes jogging. Avoid sugars, fatty foods. Eat proteins and more vegetables. Drink a lot of water and hot green tea. Hot green tea will help lower the bodyfat. I drink a hot cup of green tea every morning.

I try to recommend guys who work out get a six pack but some of them just don’t care to like I said. It’s crazy, ya know?

Guys should get a six pack. When you do, you’ll get a great response from people around you. You would even attract the hot looking ladies!!!

I know women don’t necessarily like men with gigantic muscles but they do love six pack abs on the guys, though.

I’ve gotten more responses from mostly women on my physique like crazy and it’s such a cool feeling, ya know? I’m not afraid to go shirtless anymore and made me more confident. The positive feedback gets me motivated to keep going.

I should have no problem getting women at all… I just gotta stop being a shy coward and start talking to women more. I’m working on my confidence around women as you can see and my shyness around them is starting to go away.

Women like guys that can take care of themselves.

A lot of guys neglect the six pack but I didn’t. It feels great to have it. It really does. Women are attracted to six pack abs for whatever reason. Probably “hot sex” is a huge part of it, I would think. I can’t think of no other reason.

There are some guys who want the six pack but they struggle so long to get it. Probably because they think eating and drinking whatever they want and doing crunches/planks is gonna do it for them but it won’t. Eating clean and cardio is key. That’s the secret. A lot of guys in the gym need to quit the alcohol. Sorry but weightlifting and drinking don’t mix. There are a lot of guys that go to the gym but are still obsessed with the drinking. If they want a six pack, they have to cut the alcohol. Alcohol continues to make them fat sorry but that’s the fuckin’ truth, ya know?

It’s pretty awesome that women notice your six pack. Again, I’d recommend it. More women will be flirtin’ with ya and they would probably wanna date you when they don’t want to admit it. The six pack is a good chick magnet for sure!!!

Kev