Dad Fitness » Beer Belly

5 Body Transformation Diet Tips

Sean Barker — Tue, 27 Oct 2009 03:34:39 +0000

Did you ever feel sad and excited at the same time?

That’s how I feel today…

I am sad because my wife’s parents (Matea’s nanny and poppy) finally headed out and moved away this weekend.

…Now all the babysitting pressure is on MY parents … hear that Dad? (My Dad reads the blog as well)

But I am excited because The Dad Fitness 60 Day Transformation Challenge officially starts TODAY!

If you still want to enter and lose your beer belly before Christmas you can get all the details here:

==>http://www.DadFitness.com/rules.html

So with the Dad Fitness 60 Day Transformation Challenge getting under way this week, here are 5 Body Transformation Diet Tips that you can start applying to your diet TODAY.

1. High five (eat 5 times a day, 3 meals and 2 snacks)

2. Start big, end small. (Eat a big breakfast, medium lunch, small dinner)

3. Smart carbs. (Replace starchy side dishes like bread, rice and pasta with veggies.)

4. Drink up. (Drink water, tea or coffee and drop all calorie-containing beverages immediately)

5. Knuckle sandwich. (Control your portions by using the size of your hand for a guide)

And remember, you can’t exercise your way out of a bad diet. Small changes to your diet can make a BIG difference to your body.

Transform your body with the Dad Fitness 60 Transformation Challenge:

==>http://www.DadFitness.com/rules.html

The Best Exercise Ever?

Sean Barker — Thu, 30 Jul 2009 12:35:23 +0000

Would you like to know the one exercise that works every muscle in your body, can be done anywhere at anytime and requires no equipment?

Well, your old high school gym teacher might have been right after all…

The Burpee, despite it’s amusing name is probably the most efficient and effective bodyweight exercise you can do to build lean muscle and burn off that beer belly.

Not to be confused with the Burp which actually makes room for drinking more beer.

If you are not emotionally scarred from the heart searing burpee workouts that your gym teacher had you do in highschool you might remember how easy AND how hard this exercise is.

In a standing position, jump down and get on all fours before pushing your feet back behind you putting you in the top position of a pushup.

With your body braced in a straight line perform a regular pushup, then jump your feet back closer to your hands so you are in the “all fours” position once again.

With explosive force jump straight up from a squatting position as high as you can while reaching your arms straight overhead.

That’s ONE rep..yeah that’s right, one rep.

Congratulations! You just completed the world’s most efficient exercise.

By performing two of the most natural upper and lower body movements in an explosive manner, the pushup and the squat, you are building functional muscle that in-turn also burns fat.

You worked your chest,shoulders,arms,back and abs with the pushup. You then challenged your legs with the jump squat.

Repeat for the desired number of reps and wipe your self off the floor.

So now you have no more excuses for getting a big workout in little time…

Click here to view the embedded video.

Go With Your Gut

Sean Barker — Sat, 18 Jul 2009 15:54:17 +0000

By “going with your gut” I don’t mean you should accept that beer belly hanging over your belt.

What I mean is that sometimes you have to go by how you feel if you want to stay motivated with your exercise program.

I have no workout scheduled for today so it’s my wife’s turn to hit the gym as I stay home with our baby daughter Matea for the afternoon.

It’s a cool rainy day here so I guess we will have to keep things inside. I hope Hokey Pokey Elmo can keep up!

I am looking forward to tonight though as it’s “date night” with my wife and Matea will spend the night with her nanny and poppy.

Not sure if we will go out or cook dinner at home…

Yesterday I went to the gym for a busy dad workout but when I got there I wasn’t really in the mood to do the workout I had planned.

I just wasn’t up for heavy deadlifts and I wanted to just do whatever I felt like doing for a change so I threw my training journal back in my gym bag and did whatever exercises I felt like doing.

This is something I rarely do so when I have days like this I know it’s time to change up my workout.

So here is what I came up with after my warmup.

Dumbbell Pushups off hexagon dumbbells supersetted with Inverted Barbell Rows.

3 sets each, 12-15 reps

V Bar Weighted Pulllups with a 10lb plate attached to a dip belt.

6 reps, 2 sets, with a 20 sec negative lowering for the last rep

Bulgarian Split Squats

8 reps each leg, 2 sets

Standing Dumbbell Curls/Hammer Curls

I supersetted a set of dumbbell curls with a set of hammer curls

2 sets each

Seated Calf Raises

2 sets of 10 reps

Ab Wheel Rollouts

2 sets of 10 reps

I really enjoyed this workout, I got a great pump, worked up a good sweat and it was mentally refreshing to just “wing it” at the gym for a change.

I have been doing the same Dad Fitness workout routine for the last 4 weeks so I will design a new workout program and start Sunday or Monday.

How I Gained 25lbs This Year

smbarker — Tue, 26 May 2009 02:51:00 +0000

This Saturday marked a special day in our house.

Our baby daughter Matea turned the big #1 on Saturday and celebrated her 1st Birthday!

Days later…I am still cleaning up cake

Used Cars move I can’t believe a whole year has gone by since I became a dad.

I have to say it’s been the most challenging AND the most rewarding year of my life.

Looking back I don’t know how I survived on such little sleep!

But when you are suddenly responsible for another little life, you find a way to do what you have to do to be the best damn dad you can be.

Which also involves not forgetting to take care of myself…. I don’t want to be huffing and puffing and out of breath when I am running around the backyard playing with my daughter because I neglected to take time for myself and stay fit with just 3 short workouts a week.

Despite being a busy dad working full-time up to 60 hours a week and running a business on the side , with my Dad Fitness workouts the only weight I gained during the past year has been my 25lb beautiful baby daughter.

I am actually down a few pounds to about 175lbs and a little leaner, compared to this time last year. But I am feeling healthier and stronger than I have ever been thanks to paying extra attention to my warm ups, mobility and my flexibility during my workouts.

I keep things pretty simple with short intense workouts and eating REAL food most of the time.

I work hard in the gym but more importantly work hard at home being a dad, a husband and a man.

That weight on my shoulders is something that I never want to lose…

Happy Birthday Matea.

Enjoy the ride…I will be there every step of the way;-)

Sean Barker, CPT

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

There is no place like home

smbarker — Thu, 14 May 2009 23:28:00 +0000

It’s good to be home!

After sleeping at our in-laws most of the week because we have been renovating our bedroom, I am glad to be able to sleep in our own bed tonight.

and I must say…we did a good job. Thanks for all the help dad!

How not to use a hammer!

So this week was also a good time to take a week off from the gym as it has been another 8 week run with my workout routine.

By taking a week off from the gym every 8-10 weeks it not only gives me a mental and physical break from my intense workouts but it also frees up some time I can devote to other projects like this renovation for example.

You can time your rest week from your Dad Fitness workouts for other things that might come up as well like vacations, an unexpected injury, or just to spend some extra time with your family with the long summer days ahead.

That’s what I love about my Dad Fitness 3 day a week workout program, it gives me the flexibility to do all the other things I need to do as a busy dad without having to stress over trying to get in a workout every day.

So after my wife getting her “new” bedroom, she has to head out of town for the weekend on business.

…Oh the thanks us guys get!

This weekend will also be the last weekend I spend at home as a full time stay-at-home dad with my baby daughter as I will be returning to work on Monday after 4 months parental leave.

With my wife and I back to work we reluctantly will have to leave Matea with a babysitter for the first time on Tuesday. Luckily it is a friend of ours so we are hoping the transition will be OK.

It’s been a privilege to play such a hands on roll as a dad and I look forward to coming home from work and seeing her beautiful 3 teeth smile greeting me at the door…

Sean Barker, CPT

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

The Lazy Man's Workout

smbarker — Mon, 11 May 2009 22:18:00 +0000

I hope you had a special Mother’s Day weekend with your wife or mother.

Things were a bit chaotic here at our house as we are renovating our bedroom with new flooring and a new paint job, so we have been staying at my in-laws down the street.

It’s working out well because they are on vacation in Cuba…

I gave my wife one of those digital picture frames that I preloaded with pics of her and Matea over her first year as a new mom. She really loved the idea!

I treated my wife and my mother well during their special day and we ended off the evening by wining and dining them to a fancy meal.

I had Escargots for an appetizer and Filet Mignon with a baked potato and veggies for my main course. They even served little Matea some mashed potatoes and green peas on a silver platter!

Good food, Good times…

Alright, enough about food and more about fitness…

The Lazy Man’s Workout

Do you find yourself making excuses as to why you can’t workout?

Are you worried working out in the evening will cause you to miss your favorite TV show?

FINALLY, there are no more excuses for missing out on a short workout.

Workout during commercials with just your bodyweight!

Just think, the average commercial time is 30 secs, 2-4 commercials of 1-2 minutes

A 1 hour show has 4 commercial breaks of about 4 minutes each.

You can get in a short and intense full body workout while watching TV.

Don’t count reps!

Don’t count sets!

No gym, No equipment!

Just watch TV and workout during commercials, its that simple!

1st Commercial – Warmup with Burpees

2nd Commercial- Prisoner Squat Off Couch

3rd Commercial – Decline Pushup Off Couch

4th Commercial – Mountain Climbers with hands on couch

For more quick workouts for busy dads try the

==>Dad Fitness System

Sean Barker, CPT

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

Dr. Dad is in the House

smbarker — Mon, 04 May 2009 19:16:00 +0000

It was a restless night in the Barker household last night…

But sleep takes a back seat when I got two ladies to take care of.

Not only was our 11 month old daughter Matea up a few times throughout the night as she is teething and has a little head cold,

BUT my wife woke up with a bad headache, high fever and ended up getting sick all night and this morning.

So while I tended to my wife resting in bed I thought the best thing for today would be to let her have some piece and quite while I packed up Matea and headed over to my parents house for the afternoon. My wife liked the idea so we left and let her rest…

I did have a workout scheduled for today so while Matea was happy playing and getting her workout at Grammie’s and Grampies I headed across the street to the gym for a quick and intense Dad Fitness Workout.

I loved the convenience of growing up with that little dungeon of a gym just across the street from where we lived. I have been working out there for about 14 years and it is like having my own little gym as there is hardly anyone ever there.

Here was today’s workout.

Pushups off a fixed barbell with feet elevated on bench,3 max sets, 60 sec rest
Lying Flat Barbell Tricep Extensions, 4 sets of 8 reps
Pullups from rope, 4 sets of 6 reps
Standing DB Shoulder Press, 3 sets of 8 reps
Standing One Arm Cable Curls, 3 sets of 8 reps
Ab circuit of hanging leg raises and cross body mountain climbers

I am gonna refuel after today’s workout with my mother’s homemade spaghetti
…I couldn’t turn down her offer!… then we will head back home to take care of mommy…and maybe I will get a chance to check out the hockey game.

GO PENS!

Sean Barker, CPT

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

The Buff and Busy Workout

smbarker — Fri, 01 May 2009 18:22:00 +0000

TGIF…Today is May 1st, which means there are only 3 weeks until the start of summer.

Not too sure if that applies to us here in Labrador, Canada though with the rain and wet snow falling outside…

So I decided I would give you time crunched dads a little kick start workout that I pulled from my training tickle trunk.

The One and Only release

For complete exercise descriptions and to get over 16 weeks of fitness workouts for men download the Dad Fitness System HERE<==

The Buff and Busy Workout is more of an advanced muscle building workout, but can be done at home with minimal equipment and will get you on your way to building strong lean muscle and goodbye to that gut before the shirts come off this summer.

If you are just starting out, do a couple sets of each exercise until you improve your conditioning.

Bodyweight Warm-up (to be performed before each workout)

• Prisoner-Squat – 10 reps
• Pushups – 10 reps
• Wall Slides – 10 reps

*Complete 2 circuits of this entire warm-up without rest

Bodyweight Workout

1A Jump Squat, 5 sets of 5 reps, no rest

1B Spiderman Pushup, 5 sets of 5 reps, 60 secs rest

2A Chin Ups or Bent Over DB Rows, 5 sets of 5 reps, no rest

2B Standing DB Shoulder Press, 5 sets of 5 reps, 60 secs rest

3A Standing Zottman DB Curl, 5 sets of 5 reps, no rest

3B Lying Floor DB Tricep Ext. 5 sets of 5 reps, 60 secs rest

4. Stability Ball Jackknife 3 sets of 8-10 reps, 60 secs rest

Cooldown Stretching (to be performed after each workout)

*Hold each stretch for 10-15 seconds
• Lat Stretch
• Chest Stretch
• Quad Stretch
• Hamstring Stretch
• Shoulder/Tricep Stretch

Alright guys, give this workout a try this weekend and let me know how it went!

Enjoy your weekend and your workouts…

Sean Barker, CPT

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

Everything is amazing, nobody is happy…

smbarker — Wed, 29 Apr 2009 17:11:00 +0000

Make sure you watch this video below. It really has a powerful message!

Forrest Gump dvd As for me, I had a great workout this afternoon. I got to the gym at 11am instead of my usual 12pm this morning as my wife came home for lunch early so she let me out early, lol

Thanks to my properly designed Dad Fitness workouts I can get to the gym, warm up, workout, stretch and drive home, all within an hour to be back home to resume my daily duties as a stay at home dad with my baby daughter so my wife can head back to work.

…and I only need to do this workout 3 times a week so I don’t have to worry about fitting in a workout everyday!

Here is Day 1 of the new workout routine I started today that I will do for the next 3 weeks.

Day 1-Max Effort Upper Body

Weighted Dips, 1 max set of 3-5 reps
Flat DB Bench Press, 4 sets of 6-10 reps
Bent Over BB Row, 4 sets of 10-15 reps
Bent Over Cable Raise, 3 sets of 10-12
BB Side Bends, 3 sets of 8-12 reps

I have been feeling really good lately with my workouts and I am thankful that I have found the proper balance between family, fitness and fun by following the Dad Fitness Lifestyle.

If YOU find yourself feeling stressed about your health, wealth and happiness during these tough economic times you need to watch this video!

There is nothing like a little perspective to show you that if you take a minute to just look around, EVERYTHING IS AMAZING…

Let me know what you do to keep things in perspective by posting a comment below.

I would love to hear your opinion!

Sean Barker, CPT

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

Real Men DO Eat Quiche

smbarker — Sun, 19 Apr 2009 17:48:00 +0000

Despite what some books may tell you “Real Men DO Eat Quiche”!

You Can’t Stop the Murders release I consider myself a manly man as I like hunting and eating wild meat, lifting heavy weights and watching sports and Food Network’s Giada De Laurentiis for more than her recipes.

Eating Hungry Man microwaved dinners and sporting a big belly don’t make you more of a man.

It actually makes you LESS of a man as eating junk food from heated plastics and carrying around excess belly fat creates more estrogen in your body not testosterone!

Can you say man-boobs?

I love to eat so with that comes a love to cook…

Plus by letting your wife sleep late and serving her a Sunday morning breakfast you will definitely win points in the testosterone department…

So this morning I took the Quiche recipe from my favorite cookbook, Gourmet Nutrition.

The only change I made was I didn’t cook them in muffin pans.

I thought that was a little too sissy even for me… I just used a regular casserole dish.

After that I was off to the gym for a quick workout to sweat and grunt and lift heavy stuff.

Here was my Dad Fitness workout:

Barbell Front Squats
Barbell Reverse Lunges
Cable Rope Pull Throughs (definitely a manly exercise)
Forearms Grip Holds

OK, I am off to watch the hockey playoffs. GO PENS!

Let me know who you are cheering for in this years NHL playoffs.

If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 120 recipes and a no-nonsense nutrition plan that will show you how to make it all work. Get Gourmet Nutrition today.

Get the book HERE<==

Sean Barker, CPT

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