Dad Fitness » Chin Ups

How To Do a Chin-Up If You’ve NEVER Done One Before

Sean Barker — Tue, 01 Sep 2009 00:34:32 +0000

*THIS IS A GUEST POST FROM NICK NILSSON
Performing your very first bodyweight chin-up is a GREAT goal to have. But it’s a goal that not many know exactly how to achieve. Learn how to build the strength to do your first chin-up here!

By Nick Nilsson

www.FitStep.com

If you’ve never done a full bodyweight chin-up before, don’t worry! With the right training, just about anybody can work themselves up to performing one or more full range chin-ups. In this article, you’ll learn all the steps and progressions you need in order get from zero to one!

And it’s NOT going to require pull-downs OR self-spotting machines like the Gravitron

(I’m not going to take ANY resistance away from you!).

So first off, we need to distinguish between a chin-up and a pull-up. A pull-up is generally done with a wider grip and an overhand grip on the bar. This is actually a HARDER exercise to perform than the chin-up.

The chin-up is done with a close grip on the bar (hands only a few inches apart) with an underhand grip.

: If she can do it, you can do it!

The reasons the wide-grip pull-up is harder is that first, the biceps are not able to contribute as much to the movement because your arms are directly out to the sides. Second, the lats (the muscles of the back) don’t have as good of leverage with the arms out in this position.

The chin-up places the lats in a better position to contract and allows the biceps to contribute more to the movement.

And this is what we want, because to do that first chin-up, you’re going to need ALL the muscle power you can get!

The first consideration to look at when it comes to chinning is your overall bodyweight. If you’re carrying a lot of extra weight, it’s going to make it that much harder to perform a chin-up because obviously, you’re going to have to lift that extra bodyweight up, too!

Dropping extra weight is definitely going to help you achieve your goal of that first chin-up, though it’s not 100% necessary…it just means you’ll have to build up that much more strength in order to perform the exercise.

When it comes to building up strength for that first chin-up, I prefer to do it over the long-term rather than trying to get there all at once.

The only thing I ask is that you NOT try and perform a full chin-up until I tell you to. That’s it. I don’t want you trying and failing and getting discouraged. So take it step-by-step, build the foundations…I’ll let you know when you’re ready.

PHASE 1

So the first step you’re going to take is one that is very simple and straightforward…you’re going to grab the bar and just HANG from it for as long as you can. That’s itThe reason? I find that a lot of people simply don’t have the necessary GRIP strength to perform a full chin-up and building it up with a very specific drill like this helps tremendously.

So at the beginning of every single workout and at the end of every single workout you do (NOT just back workouts but EVERY workout), you’ll stand under the chin-up bar, reach up and grab it with a close, underhand grip, then just hang at arms-length for as long as you can until your grip gives out.

This is going to help you get used to supporting your entire bodyweight on the chin-up bar and it’s going to build up that very specific grip strength we’re looking for.

Repeat this drill until you’re able to hang from the chin-up bar for at least 30 seconds before your grip gives out. Once you can do that, you’re ready for Phase 2.

** One tip I find very useful is to cross your feet when doing any chin or pull-up related exercise. For some reason, this locks your body into the position more and gives you more pulling strength.

PHASE 2

The second phase of training is going to be partial reps in the bottom range of motion of the chin-up.

Now that your grip strength is built up enough that you can support yourself on the bar for a good length of time, we’re going to start adding in movement.

Assume your hanging position. Now pull yourself up 2 or 3 inches and hold for several seconds. Lower yourself back to the hanging position then immediately pull back up a few inches again and hold for several seconds.

Repeat this until either your grip gives out or you can no longer pull yourself up those few inches. Remember, it’s a VERY short range of motion but we want to hold that position for at least a few seconds to get target stress on the muscles.

You’ll do one set at the beginning of every workout and one set at the end of every workout you do.

I’ve found this high-frequency approach to work extremely well because it allows your body to gradually adapt over time. You don’t set giant goals that you get spooked about and don’t think you’ll ever achieve – you set small, achievable, repeatable goals that build on each other to get you to the end result.

Once you can do at least 10 reps of this partial-range and pause training, then it’s on to Phase 3…

PHASE 3

Now we move on to Negative Training. You may have heard of this before…now you’re going to put it to use!

We’ve built up a foundation of grip strength (which is HUGE) and a foundation of pulling power in the strongest range of motion of the exercise (the bottom few inches). It’s time to test yourself against gravity.

Set a chair, bench or box in front of the chin-up bar. Ideally, it should be a height where you can stand on it and put yourself into the top position of the chin-up (chin just above the bar) while still standing on it.

Because what you’ll be doing next is gripping the bar, getting into position then lowering yourself down slowly. This is called a “negative rep.”

But here’s the key that a lot of people miss when it comes to Negative Training…

The idea is to not just passively lower yourself down…the idea is to ACTIVELY FIGHT GRAVITY all the way down!

So when you take your grip on the bar and take your feet off the bench, I want you to try your darndest to pull yourself UP, even though gravity is pulling you DOWN.

This generally will result in a slow downward rep, with you fighting it all the way. When you get to the bottom, let go of the bar, climb back onto the bench and repeat.

In your negative set, perform reps in this fashion until one of two things happens…

1. You grab the bar, take your feet off the bench and can’t slow your descent at all, dropping right into the position within a second or two.

2. You get to 6 reps of this negative training in your set.

What do those guidelines mean? In the first one, it means your muscles aren’t actually doing any more work and there’s no reason to continue.

In the second, when we hit 6 reps, that’s plenty when it comes to negative training. If, on that sixth rep, you can still control your descent, you’re doing well!

So here’s the deal…in your workouts (again one set at the beginning and one set at the end of every single workout you do), do this negative training. This will probably amount to 3 to 5 times per week, depending how frequently you’re in the gym.

Keep going in this fashion until you are able to do 6 negative reps and on the SIXTH rep, you can still pretty well control your descent and don’t just crash down.

Now, for one calendar week, NO chin-up training. You’re going to give your muscles a break from the specific training and allow them to recover.

PHASE 4

The last step before hitting chins on your own is the Flexed Arm Hang. Now that your muscles have recovered from the Negative Training, we’re going to set that bench back up and get you into the top position of the chin.

Take your feet off the bench and HOLD that top chin position for as long as you can. Hold it until your arms start to straighten and your lats start to give.

Now FIGHT that all the way down until you’re hanging at arms-length on the bar. That’s it! Just one set and one rep, done ONLY at the beginning of each workout (when you’re strongest), not at the end.

Repeat this procedure (one set of hanging at the start of each workout) until you can hang for at least 30 seconds before you start to lower down.

Once you can do that, it’s SHOW TIME!

YOUR FIRST CHIN-UP

Give yourself a few days off from the Flexed Arm Hang phase before doing your first chin. You want to be fully recovered and feeling strong!

Grab the bar (at this point, you will be so used to grabbing the chin-up bar that there will be NO fear associated with it, as there may have been before). You’ll KNOW you can do this.

Tighten your grip, tighten your muscles, then PULL!

Because of all the background work you’ve done, I have a feeling you’re going FLY right up!

Heck, when you get the first one, if you feel good, try a second one!
And finally, if you do go through this chin-up program and WHEN you do your first chin-up, send me an email and tell me your story! I want to hear from you!

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 18 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge – Rapid Fat Loss,” “Muscle Explosion – 28 Days to Maximum Mass”, “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus – Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (www.FitStep.com). He can be contacted at betteru@fitstep.com.

Fit and Fast Medicine Ball Workout

Sean Barker — Wed, 26 Aug 2009 16:08:12 +0000

I can’t believe summer is winding down already. At least here it is anyway.

Summer is great though: taking the kids to the beach; getting some exercise outdoors, and firing up the grill and sitting out on the deck just because…

Plus I really like Bud Light’s new summertime lime beer! Goes great with this Chicken Taco recipe.

For most people though, the thought of the days getting shorter and the air getting cooler represents the slowing down of the summer season.

But, this doesn’t have to mean that your workouts has to slow down.

As the fall season draws in learn to welcome the heat generated by some intense workouts.

So with the changing of the seasons, maybe it’s time you changed up your workout program.

Here is an awesome new Medicine Ball Bodyweight Workout that I am really enjoying!.

You can do this at the gym, at home or during a sunny fall day at the playground with the kids.

All you need is a medicine ball and use any monkey bar attachment for your chinups.

*Warmup with Medicine Ball Squat To Overhead Press, 2 sets of 10 reps or just push your kids on the swing!

1. Medicine Ball Overhead Lunge, 3 sets of 10 reps, rest 60 sec

2A. Medicine Ball Close Grip Pushups, 2 sets of max reps, go directly to:
2B. Medicine Ball Chin-Ups with ball between feet, 2 sets of max reps, rest 60 sec

3A. Medicine Ball Mountain Climbers, 2 sets of max reps, go directly to:
3B. Medicine Ball Ab Plank, 2 sets, hold as long as you can

Try this new busy dad workout and let me know how you like it by leaving a comment below!

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

5 Exercises You SHOULDN'T Be Doing

smbarker — Mon, 23 Feb 2009 12:15:00 +0000

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5 Exercises You SHOULDN’T Be Doing

by Sean Barker, CPT

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Old habits are hard to break. But if you keep doing these 5 old school exercises in your muscle building workouts you will be breaking more than old habits.

1. Leg extensions- Unfortunately this exercise seems to be the extent of most guys leg training. Probably because sitting down and pumping out reps of leg extensions are a lot easier than squatting down with hundreds of pounds on your back.

Despite the “burn” you may feel from your upper thighs when performing this exercise, it is not a very efficient leg exercise as it only isolates the muscles above the knee.

The only time this exercise has much benefit is in a rehab setting where these muscles directly surrounding the knee need to be developed for stability and strength. Otherwise opt for any variation of the free-range squat.

2. Behind the neck pulldowns- This is another exercise that I still see people doing in the gym. I cringe every time I see someone take a wide grip on the angled ends of the pulldown bar and start pulling it down behind their neck.

The angled ends of the bar are an outdated design and are not where you should be gripping the bar. This puts your shoulders and rotator cuffs in a very vulnerable position. Putting most of the stress on the shoulders and limiting range of motion away from the back muscles this exercise should be crossed off your list. Work on being able to do bodyweight chin-ups instead or at least pulldowns to the front.

3. Behind the neck shoulder press- Similar to the behind the neck pulldown, the behind the neck barbell shoulder press places your shoulder in a delicate position. It is basically the same movement but by adding additional weight to the bar and pushing up in the vertical plane you are putting your rotator cuffs at an even greater risk of injury.

With the extra weight you can pile on the bar with this exercise, trying to even unrack the bar will soon send your shoulders screaming in pain. Switch to the safer option; the front barbell shoulder press.

4. Concentration Curls- Probably the most popular bicep exercise for beginners wanting to “get the pump” and get Arnold-like biceps. It’s too bad a lot of experienced trainers still waste their time on this exercise.

No matter how many reps of concentration curls you do, you won’t get that bicep peak like the Terminator, as muscle SHAPE is genetically determined. Muscle SIZE on the other hand can be increased through basic exercises that allow a heavy weight while using many muscles instead of isolating one smaller muscle.

Standing barbell or dumbbells curls are a better choice for bicep development, but better again are close grip chin-ups, which put a lot of stress on the upper arms while working many other muscles.

5. Crunches- It would be nice if all you had to do to get that ripped six pack would be to lie on the floor and pump out hundreds of reps of back breaking crunches. Despite what the infomercials want you to believe, this is NOT true!

You wouldn’t build your biceps by doing 100 reps with no weight, so why would you think you would develop your abdominals by doing 100 crunches or more? Your abdominals primary purpose is to actually stabilize your spine and to keep your torso from twisting in half under times of physical stress, not lift your neck off the floor.

Overall, the best exercises for your abs are exercises that allow your body to use your core the way it was meant to be used: for stability and support. Bodyweight planks, and compound exercises like squats and overhead presses will work your abs better than any crunch will ever do. Combined with a clean diet you might just see those abs looking back at you in the mirror.

…OK quiz time. Do you see a trend with these 5 exercises?

They all involve sitting or lying down, (which we are all experts at already) and they work only a small section of muscle, allowing you to pump out endless reps without much effort.

For you busy guys who want to get the most out of your short fat loss workouts, stop wasting your valuable time on these old school exercises that break your body down instead of building it up…

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

Total Body Workout

smbarker — Thu, 04 Dec 2008 21:12:00 +0000

Finally got back to my Dad Fitness Workouts after a few days off from my trip to Toronto.

Seeing as I won’t be able to workout all weekend as I will be working 3 12 hours shifts Fri, Sat and Sun, I did a total body workout.

This allowed me to hit every major muscle in my body in one simple workout with the best and most basic exercises.

Each exercise I did 3 sets of 4-6 reps.

A Squats
B1 Chin-Ups
B2 Flat DB Bench Presses
C Deadlifts
D Rope Cable Crunches

Monday I will be starting a new workout routine for the next 4 weeks.

Check back to see how a busy dad stays fit in only 3 hours a week!

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

3 Simple Steps To Awesome Abs

smbarker — Mon, 27 Oct 2008 19:28:00 +0000

I started back to the gym today as my strained thumb is feeling better.

I went back to basics with my training. Just compound movements that work all the large muscles.

Bench Press
Chin-Ups
Deadlifts
Cable Crunches

Good to be back in the groove!

3 Simple Steps To Awesome Abs
By Sean Barker CPT

Take a look around the next time you are at the gym. What do you see?

No, not the girl on the leg curl machine! Keep looking….

You see people lying on dirty gym mats doing endless crunches and spending hours on cardio machines like a hamster stuck on a wheel.

Even today, with all the great information out there regarding exercise and weight loss, this is what people continue to do to lose unwanted belly fat and get rock hard abs.

1. Build

So let’s finally end this confusion on how to get awesome abs. People seem to train their ab muscles different than any other muscles. This is a big mistake. You wouldn’t build your biceps by doing 100 reps with no weight, so why would you think you would develop your abdominals by doing 100 crunches or more? For that matter, you don’t even need to do crunches at all to build rock hard abs!

Your abdominals primary purpose is to actually stabilize your spine and to keep your torso from twisting in half under times of physical stress. Some great ab exercises are the elbow bridge plank, the side plank, stability ball plank, ab wheel rollout, cable woodchop, Russian twists, mountain climbers, seated leg lifts, hanging leg raises and cable crunches. Ya I know, the cable crunch is technically a crunch but it is a great exercise for working the ab muscles under load.

Another great tool for your abdominal training should be the use of a Stability Ball. You notice I said “tool” not some magic bouncy ball that burns belly fat as the tv infomercials try to make you believe. You might have seen them in your local gym as soccer players to soccer moms use these to help develop functional core strength. They allow you to build overall core strength and stability by bringing into play all the little stability muscles that you cannot stimulate through regular resistance exercise.

You can do almost any weight training exercise on them using dumbbells. It is also a great tool for a simple home gym. Just make sure you are using an anti-burst ball if you plan on using heavy dumbbell exercises!

2. Barbells

Overall, the best exercises for your abs are exercises that allow your body to use your core the way it is meant to be used; for stability and support. Heavy squats and standing overhead presses work your abs better than any crunch will ever do. The most effective exercise method is a two-pronged approach of weight-lifting and high-intensity cardio.

Studies show that weight-training elevates your metabolism up to 39 hours after your workout. Studies also show that interval cardio burns fat 9 times faster than slow long duration cardio. For best results, follow the exercise guidelines of 3 weight-training workouts a week combined with short interval burst cardio like is found in the Dad Fitness workouts

3. Burn

To finally burn that fat and see those lean abs looking back at you in the mirror you have to realize that your DIET is the most important aspect of getting to reveal those rock hard abs that you train so hard in the gym. I love the quote “Abs are built in the kitchen”.

This is primarily true because you could do a 1000 crunches a day and still not see your abs if you’re eating the wrong foods. Most people today are overweight, so basically do the opposite of what most people do so you don’t look like most people. Years ago growing up, people made fun of the fat kids in school. Unfortunately now, most kids are overweight so they make fun of the skinny kids.

Here are 3 secret diet tips to reveal your abs once and for all.

- Eat Dinner For Breakfast

Yes, you read that right, eat dinner for breakfast! Stay away from the highly processed boxed cereals and have what most people see as a dinner meal. Lean meat and veggies. Here is another diet secret that Olympic athletes use to get super lean, super fast. Have a meat and nuts breakfast every morning.

This keeps your blood sugar stable and gives your muscles lean protein and healthy fats to keep your metabolism elevated. You will also find that you have better mental clarity. Example meals would be a turkey burger and cashews, or steak and walnuts. Try a different meat and nuts combo every morning.

- Earn Your Carbs

You need carbohydrates for energy right? Yes, but are you consuming more energy in the form of carbs than you are burning up? Here is a simple and easy way to manage your carb intake: Only eat starchy carbs during the 2 hours after your workout.

During this time your body will use the carbs to replenish your muscles energy stores and th
ey won’t be stored as bodyfat. Starchy carbs are the pasta, potatoes, rice, oatmeals, breads and cereals. Even when you do eat these post-workout, make sure you choose the whole grain and whole wheat varieties. The rest of the day eat fruit or veggies as your carb source.

- Eat Breakfast For Dinner

So you already had dinner for breakfast. It only makes sense to have your normal breakfast for dinner. Keep remembering to do the opposite of what is the norm. Most people’s diets are backwards; they eat a small breakfast, if at all, then a medium lunch and top the day off with a large dinner.

To achieve a lean body you need to have a large breakfast, a medium lunch and a small dinner. This coincides with most people’s activity levels, making sure calories are being used as fuel and not stored as fat. So for dinner an omelet with mixed veggies is a great choice to end the day towards leaner abs.

Well, there you go. When you feel overwhelmed with information on finally getting rid of that belly fat or you feel your current weight loss efforts are getting you nowhere. Use these tips to keep you on track to lifelong fitness and to achieving those Awesome Abs.

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

8 Tips To Lose Belly Fat

smbarker — Tue, 05 Aug 2008 01:20:00 +0000

I had a hard and heavy Dad Fitness workout today.

This is a bit more volume than I usually do but I am sticking with this AB split for the next few weeks before I head on vacation and take a break from heavy training.

This is the B workout. I will post A workout tomorrow.

Barbell Deadlifts, 3 sets of 4-6 reps
Chin-Ups, 2 sets of 6-8 reps
Bulgarian Split Squats, 2 sets of 6-8 reps
Seated Calf Raises, 2 sets of 8-10 reps
Barbell Curls, 2 sets of 6 reps
Reverse Preacher Curls, 2 sets of 6 reps
EZ Bar Reverse Curls, 2 sets of 6 reps

I also have a special treat for you Dad Fitness Fanatics!

I went out and tracked down the top guy when it comes to getting ripped lean 6 pack abs, Vince Delmonte.

Man, this guy was hard to get in touch with as he is in such demand and he has one of the most popular fitness sites on the entire internet!

But I FINALLY got an exclusive interview with him and got some really great tips out of him on how to lose belly fat and get lean hard abs.

Vince has a new ab and fat loss system, Your Six Pack Quest.

This is the same step-by-step road map used to take a regular guy, Peter Carvell, who was cursed with horrible genes and magically transformed his 276 pounds of stubborn, ugly, belly fat into a stunning, sexy, rock-hard body with eye-popping six pack abs…. and all in 24 weeks!

Click here to see Peter’s transformation

–> http://www.absfordads.com

Here is the interview I did with him exclusively for Dad Fitness.

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

Winging it and just “hoping” the fat will come off. How do you believe that you consistently lose fat each and every week until your shredded without following a specific plan.

Most importantly, not having a pre-designed meal plan that is based on a set number of calories and tells you exactly what to eat, at what times and in what amounts and exactly what to shop for.

If you do not have a specific meal plan and just trying to “eat healthy” then how do you know at the end of the day if you over consumed or under consumed? How do you know what to change next week when you get on the scale and have plateaued? How can I help you tweak your diet if you’re not even following one?

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

A better question is this, “Will alcohol get me closer to my goal or further from my goal?” The reality is that it alcohol delays the fat burning process because your body converts it to acetate which becomes the fuel your body uses and the fat burning process gets put on “pause.”

If you can accept that alcohol will slow your progress than take responsibility of that decision and don’t complain if you only start losing 1 pound per week instead of 2 pounds.

I personally cut out alcohol completely, since it’s s sugar, with about 6-8 weeks out before a competition because I want everything I do to move me closer to my six-pack and not further away.

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

In no particular order. My top three carb courses are veggies, oatmeal and brown rice. My top three protein soruces would be egg whites, chicken breast and fish. My top three fat sources would be olive oil, fish oil and mixed nuts (but these need to be measured out). I would also add salsa because it’s a “free food” and very versatile and can be added to almost any meal to make it manage the craving and it’s delicious to survive the boredom.

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

Unless you have amazing genetics than you can probably eat whatever you want and do zero cardio and still have ripped abs but lets leave those people out of the equation.

Fat is simply “stored energy’ and we need to burn that energy off our bodies. There is no “best” form of cardio because I have gotten ripped doing interval cardio, long and slow cardio and a mixture. It all works and just depends on your fitness level, your time availability and what you prefer.

Personally I like to do long and slow cardio on an empty stomach in the early morning for about 45-60 minutes – this does not drain me for my weights later that day and it does not strip my muscle off.

In the evening, after my weights, I ‘ll do another 20-30 minutes of interval cardio or moderate intensity cardio to really dig out the fat.

My cardio regime might appear intense and my total training volume can be over 2 hours a day during the last 4 weeks before a show – but realize that I progressed to this over time.

A beginner should create a “pre-set” cardio regime and just add “sessions” or “units of time” each week if necessary. For example, you might start with four 45-minute cardio sessions and then add a five 45-minute sessions when your progress halts. A few weeks later you might need to add a sixth 45-minute session. However, if you are dropping weight with four 45-minutes sessions then you don’t need to add the fifth.

There is no magic formula that works like fairy dust. You need to be involved in the process and watch your body change and add more intensity and volume based on your progress. This is not a guessing game and “hoping it will come off” game.

*Check back tomorrow for PART II of this interview with Vince Delmonte, for some controversial answers on how he gets 6 packs abs and the other 4 crucial tips you need to get lean rock hard abs.

PS: If Vince can help Peter get lean in six months then
there is no reason you will not achieve the same results! But
you have less than 24 hours to grab this incredible belly
busting, ab sharpening program to help you get in the best
shape of your life, just in time for beach, barbecue and
vacation season.

Please stop imagining and CLICK HERE to get a sexy midsection

–> http://www.absfordads.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

Healthy Takeout That Burns Fat

smbarker — Wed, 30 Jul 2008 14:04:00 +0000

You probably heard this quote before ” If you fail to plan, you plan to fail” right?

Well, I agree with this 100%. If you want to lose that dangerous heart attack fat hanging from your belly you need to plan your Dad Fitness workouts and you also need to plan and prepare your Dad Fitness meals.

Just winging it and grabbing whatever food is most convenient is probably what got you overweight in the first place.

But, “I don’t have the time!”. Hey, I hear you loud and clear, we busy dads don’t have the luxury to spend all day in the gym or in the kitchen.

That’s why when you begin living the Dad Fitness lifestyle you get lots of great meal ideas like this one and only workout 3 times a week!. We all have those crazy hectic days when we can’t get to eat what we planned to eat. So most people get home from work, and order in for you and your family.

Typical takeout junk like greasy pizza and fatty Chinese food will do nothing to help you or your family in your quest to live a long healthy life and look good in the process.

So here is a quick meal you can pickup on the way home from work when you are stuck for a quick healthy dinner for you and the kids.

Pre-Cooked Rotisserie Chicken from your local supermarket
(just don’t eat the skin)

Throw together a quick garden salad with veggies with some feta cheese and olive oil sprinkled on top.

Voila! A healthy dinner idea for you busy dads on those busy days.

These chickens are also great to have for leftovers the next day at work or other healthy chicken recipes during the week.

Here is what I did for my Dad Fitness Workout today:

I was soaked afterwards, it was super hot and humid in my little grungy dungeon of a gym!

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

Gym Time For Dad

smbarker — Thu, 19 Jun 2008 00:55:00 +0000

I hit the gym today for a short and intense workout.

Man, it has been warm in the gym the last few days. No my dungeon gym that I train at doesn’t have AC. Just lots of raw steel that gets rusty when the weather gets humid.

I dropped my wife and baby daughter Matea off to visit my mother while I was at the gym, which is nearby.

There is always a way to schedule your workouts even if your a busy dad.

Thanks to my Dad Fitness workouts I only workout 3 days a week.

I started with my dynamic warm-up of bodyweight squats, arm circles, pushups and lunges.

Then I alternated with One Arm Dumbbell Presses and Chin-ups for my first superset.

I moved on to pushups and one-arms dumbbell rows back to back.

I finished off the workout with cable shoulder rotations for the rotator cuffs and side bridge planks for abs.

Planning to hit the gym again tomorrow morning.

Remember, No Excuses. You don’t have to live in the gym to get results.

Busy Dads everywhere are using Dad Fitness.

Get started today and live a long healthy life with your family.

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