No Dad Fitness workout for me today. I will be hitting Back & Biceps tomorrow morning at the gym.

You got questions? Well I got answers!

Here are The Top 8 Fat Loss questions I get asked by busy dads.

1. What is the biggest mistake men make when trying to get 6 pack abs?

Not following a set plan. “If you fail to plan, you plan to fail!”

If getting 6 packs abs is a goal, then do what needs to be done to reach that goal.

This involves following a plan of consistent workouts that rev up your metabolism and burn calories and following a structured meal plan 90% of each week. You don’t have to be perfect, but 90% will get you results and allow you a little wiggle room. For example, 6 meals a day for 7 days is 42 meals. To make sure your getting 90% compliance, this allows you to mess up 4 of these 42 meal or snacks during the week.

Keep track of each workout and each meal. If your not keeping track of these things you are just spinning your wheels.

Would you just go out and spend money everyday and not look at your bank account?

2. Do I have to give up alcohol to get rid of that “beer gut”?

Just remember that it all boils down to calories in vs calories out. Booze is just extra empty calories. If your gut is truly a “beer” gut then staying away from beer will eliminate all those excess calories. Just 6 beers add up to a whopping 900 calories! That’s almost half of your total daily calories requirements.

Plus drinking also stimulates your appetite and lowers your inhibitions so you are more likely to chow down on those chicken wings or pizza after a couple beers.

That’s why the first thing they ask you at a restaurant is “do you want a drink?” because people will eat more when they drink.

If maximum fat loss is goal just cut out alcohol for the short term until you reach your goal. If you can’t do that, you have another problem that you should deal with first.

3. What are your top 10 foods to lose fat fast?

1. Fish
2. Chicken Breasts
3. Lean Beef
4. Eggs
5. Spinach
6. Bell Peppers
7. Broccoli
8. Oatmeal
9. Mixed Nuts
10. Fruit

4. Do you need to do cardio to burn body fat? If so, what kind of cardio is the most effective?

You don’t have to do cardio in the traditional form of what most people think to burn fat. People were burning fat long before treadmills and stationary bikes.

You just need to do high intensity exercise that revs up your metabolism each and every workout. Basically if it’s hard, it burns lots of calories! This is the most efficient way to burn calories as bodyfat. You could run, sprint, swim, lift weights, do supersets with weights. Keeping track and shortening your rest periods between exercises is an awesome away to burn calories and increase your conditioning.

Remember you don’t really burn much fat when you are actually exercising, except for a small amount of fatty acids that are in your bloodstream.

It’s the calories your body burns during the other 23 hours of the day that count. With exercise and a clean diet you will put your body in a caloric deficit which is still the ONLY proven way to melt off that unwanted fat.

5. Is it necessary to do endless crunches to build your abs?

Absolutely not!

Would you do 100 reps of bicep curls do develop your arms?

No, you would you use a weight that is challenging.

Performing compound free weight exercises like squats and deadlifts will work your abs better than lying on your back doing endless crunches.

For direct ab exercises, stability exercises like planks and side planks are great to increase core strength. To increase the difficulty perform these on a stability ball or remove one of your bodies pillars ( one leg or arm off the ground).

To develop those 6 pack muscles also do weighted exercises like the cable rope crunch, (I know its called a crunch…) and seated bench leg lifts with a dumbbell between your feet. Keep the reps between 8-10.

6. What is the best exercise to lose belly fat?

The best exercise to lose belly fat is…

The one you are going to do to consistently and intensely!

No matter how good the exercise is at burning calories or building muscle, if you don’t do it you won’t achieve the benefits.

But to answer the question, any movement that involves the most muscles and gives you “the best bang for your fat burning buck”

If I had to choose I would probably choose the barbell deadlift, as it pretty much uses every muscle in your body to perform correctly. You can do it with heavy weights for lows reps to build muscle which in turn burns fat or you can do it with a lighter weight and do higher reps which will challenge your cardiovascular system.

7. Can busy dads lose those unwanted pounds in just 3 hours a week?

Providing the workouts are structured to provide maximum afterburn to burn calories and a structured diet is followed that is less than their caloric maintenance level, then yes it is possible.

My Dad Fitness workouts provide these two key components in only 3 hours a week because of the combination of high intensity weight training and supersets and high intensity cardio interval training.

30 minutes of resistance exercise followed by 16 minutes of intervals gives you maximum muscle building and fat loss in only 3 hours a week.

Combined with a healthy diet of 3 meals and 2 snacks a day, busy dads are losing those unwanted pounds in the shortest amount of time so they can get on with their life and spend time with their family.

8. What is the SECRET about getting six pack abs?

I am sure you heard the famous quote “Knowledge Is Power” right?

Well, guess what, I believe that’s a bunch of crap!

If that were true most people walking around these days would be in
awesome shape with lean hard 6 pack abs.

But we all know that’s not the case.

Even though most people already know you have to eat healthy and
exercise to get in shape.

So they have the KNOWLEDGE, but do they have the POWER?

Only if they take ACTION

That’s because “Applied Knowledge Is Power!”, see the difference?

So if that is the secret, I am letting it out know. Take action.

You have the knowledge.

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 hobbled to the gym this morning, as my legs are brutally sore from Monday’s workout.

I only did a couple sets of squats, lunges and deadlifts, but I guess after a couple weeks off that’s what I get.

This morning I did Back and Biceps and kept it very light and conservative. Just want to introduce my muscles to moving again.

Wide-Grip Pulldowns, 3 sets of 8 reps
Bent DB Rows, 2 sets of 10 reps
DB Shrugs, 2 sets of 10 reps
DB Curls, 2 sets of 8 reps
Reverse Curls, 2 sets of 6 reps
Standing Calf Raises, 2 sets of 8 reps

As for my post-workout meal I made my own version of all the snacks wraps you see from all the fast-foods chains these days.

It’s a hell of a lot healthier and just as tasty!

I used a new Shake & Bake flavor called Ranch Crusted. It gives the flavor of Ranch dressing without the calories.

I used 2 chicken breasts sliced up and coated with Shake & Bake.

Baked it for 30 mins at 400 deg.

Rolled 2 strips in a whole wheat tortilla with spinach, spring mix, sprinkle of cheese and spoonful of salsa.

“It’s way better than fast food, it’s the Dad Fitness Snack Wrap”

and just to show you it’s never too early to start your kids off with exercise.

Here is my 4 month old daughter Matea in her exercise gym.

I love the track suit!

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 started today with a good solid workout.

This morning I trained legs and abs. Here is what I did.

Squats,, 3 sets, 4-6 reps
DB Stepsups, 2 sets, 6-8 reps
Stiff Leg Deadlifts, 1 set, 12 reps
Cable Crunches, 2 sets, 8-10 reps
Lying Leg Lifts with DB from bench, 2 sets, 8-10 reps

I also wanted to share an awesome recipe I made this weekend that is a healthy alternative to those artery clogging chicken wings you get at your local pub.

These tasted amazing! I just used what I had on hand and modified a recipe up as I went along or you could say I just “winged it”, lol.

Dad Fitness Boneless Wings

2 chicken breasts
1 pk of Fish Crisp coating (anything like shake and bake will do,even whole wheat breadcrumbs)
2 1/2 lbs boneless chicken breasts or tenderloins
2 cups Frank’s Red Hot Sauce
1/2 cup butter
grape seed oil (coat bottom of skillet)
1 egg
1/2 cup milk

Step 1. I use chicken tenderloins for this recipe because they come about the perfect size. If using boneless breasts cut into thirds. No matter what you’re using, make sure the chicken is well thawed.

Step 2. Crack the egg into a bowl and mix them to an even consistency. Soak the chicken pieces in the egg and milk for about ten minutes.

Step 3. Put the coating and into a 1 gallon zip lock bag and mix them together, then put all the chicken into the bag. Close the bag blowing as much air into the bag as possible. Shake the bag until all the chicken is coated in thecoating mixture and pour into a bowl.

Step 4. Pour about a half inch of oil into a frying pan letting it sit until it’s nice and hot. I usually turn the element on med/high and it takes about 5 minutes to get up to temperature.

Step 5. With tongs, place four or five pieces of chicken into the oil at a time, browning each side. It usually takes about four minutes per piece, per side.

After each piece is finished frying, set aside on some napkins to cool and the excess oil can be absorbed.

Step 6. In a medium sized saucepan, melt the butter. When the butter is melted, pour in the Frank’s Red Hot Sauce. This recipe is for a medium spice but you can change that by adjusting the amount of Hot Sauce.

Step 7. Toss cooked chicken in bowl with sauce mixture

My wife added an Avacado salad on the side replacing unhealthy sides like fries.

I always take my vitamin stack of C, E, Multivitamin, Glucosamine/Chondroitin and Fish oil with breakfast and dinner.

I am hungry just thinking about how good this was!

High protein, good healthy fats, and low in processed carbs.

Another healthy and tasty Dad Fitness meal to help you lose fat and enjoy life!

Get meals like this when you get the Dad Fitness System

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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If your like me you love firing up your backyard grill on those sunny summer days.

Heck, I even use my BBQ year around up here in northern Canada!

I just keep the snow cleared from deck with my snowblower and it’s grillin and chillin time.

Nothing beats food on the grill, its tasty and if you use lean cuts of meat, chicken or fish, you will give your body the muscle building fuel to get lean and mean for summer.

Here are some tips to becoming the king of the grill:

1. Crank up the heat. Make sure you let your grill reach its maximum temperature. Light it up, close the lid and wait until the thermometer hits its max, usually around 500 degrees.

2. Grease your grill. To prevent sticking, oil your grill with some oil dabbed on a paper towel or spray your grill with pam before you light up. You don’t want a mushroom cloud of flames coming from your backyard!

3. To grill the perfect steak to medium rare and get those awesome grill marks. Place steak on hot oiled grill pointing in 2 o’clock direction for 2 mins, then lift and turn to opposite angle of 10 o clock for another 2 mins. Then flip the steak and repeat the same, 2 mins, rotate, 2 more mins.

4. Don’t cut into the steak to see if its done, this will let out the juices and dry out the meat. Follow these steps and your steak will cook perfectly every time.

5. Remove steak from the grill and let sit for 5 mins to allow the meat to absorb its own juices.

*Take advantage of the large cooking surface and fill it up with chicken breasts, kabobs and lean burgers so you have awesome meals for the next couple days!

Here is the BBQ I have and love it. It has burner plates which prevent flare-ups instead of charcoal or bricks. It’s a Broil King, they make high quality grills.

Now get grilling!

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 http://www.dadfitness.com

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