My wife and I rented a movie Saturday night. It was called Jumper. Pretty crazy flick about teleporting with good action.

Anyway, instead of munching on junk food or even popcorn, this is what I whipped up.

Thai Chili Spice Shrimp

It’s high in protein and tastes awesome!

Thaw out a bag of frozen shrimp.

Toss in a hot pan with olive oil.

A few chopped scallions.

1 clove of garlic

A drop (I mean a drop!) of hot tai chili sauce

Juice of 1 squeezed lime

Sprinkle a mixture of spices over shrimp,

I used roasted garlic and pepper spice
parsley
salt
pepper
chili powder

Serve with appetizer toothpicks and your all set for a healthy movie snack!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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Do you want to burn fat 9 times faster than most people in the gym?

Well, doing short interval cardio workouts have been proven in studies to burn 9 times more fat than long boring cardio.

Who has an extra hour anyway to spend walking on a treadmill like a hamster while reading a magazine hoping to burn enough calories to melt off those excess pounds?

Reading these magazines while working out has been shown to make you feel worse about yourself according to this article on MSNBC. http://www.msnbc.msn.com/id/25291978

With the Dad Fitness workouts you build muscle and burn fat in the same short workout.

Today was my off day from the gym, but I decided to do a fat burning interval session on my home treadmill. After only 15 short minutes I was soaked, and I drove my metabolism into high gear all day.

Here is how I did my Interval Cardio workout today on the treadmill. I used a one minute sprint paired with a 2 minute recovery walk.

5 mins-Warmup of walking
5-6 mins- Sprint
6-8- Walk
8-9 Sprint
9-11 Walk
11-12 Sprint
12-14 Walk
14-15 Sprint
15-20 Cooldown walk

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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Well, I decided I needed a chance of pace in my workouts.

Usually after 4 weeks with the same training program I get bored both physically and mentally. Most studies show your body adapts to the same training program after 4-6 weeks. The more years you have been training the faster your body will adapt.

After spending the last few months focusing on mostly compound exercises and maximum strength I have switched things around a bit. It’s a program called the Shotgun method where you do mostly compound exercises like squats, bench or deadlifts one day and then do more isolation type movements in the next workout to improve any muscle groups that you want to focus on.

I haven’t done much direct arm work or calf work in the last few months so it will feel good to hit these muscles again.

Today was Day 2 or the isolation type workout:

A Standing Lateral Raises, 5 sets of 10-12 reps

B1 Standing Zottman Curls, 5 sets of 5-7 reps

B2 Decline Dumbbell Extensions, 5 sets of 5-7 reps

C Seated Calf Raises, 5 sets of 10-12 reps

I was pumped and focused during the workout and was soaked afterwards.

Good stuff. I am off to have my post-workout meal of healthy homemade chili!

Don’t forgot in the Dad Fitnesss workouts you get 16 weeks of muscle building and fat loss workouts that change every 4 weeks to keep your body guessing and burning fat.

Start burning off that belly today with Dad Fitness.

Click Here To Join All The Other Fit Dads: http://www.dadfitness.com

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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Here is the second video of me showing my post-workout supplements.

30-45 mins after this I will have my regular food meal.

Remember I don’t consider any of these supplements mandatory. But I highly recommend fish oil to everyone for its powerful anti-inflammatory properties .

If you want a cheap and easy recovery shake after your workout. 500 ml of chocolate milk has been shown in actual studies to enhance recovery after weight training. It has protein, carbs and little fat.

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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I finally joined the world of YouTube and have a video for you busy dads on what I eat before my workout.

Check it out!

Here was my workout for today. Things went well despite the fact I was up half the night with our baby daughter Matea. I gotta learn some new lullaby songs!

A1 Pullups, 8 sets of 4-6 reps, 120 secs rest

A2 Standing Military Press, 8 sets of 4-6 reps 120 secs rest

B Deadlifts, 8 sets of 4-6 reps, 120 secs rest

C Cable Crunches, 3 sets of 10, 60 sec rest

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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