Dad Fitness » Dad

Ride The Wave: The Best Way To Build Muscle

Sean Barker — Tue, 31 Aug 2010 03:01:27 +0000

Keep your surf boards for the beach dudes, I have a better wave for you that will build muscle and strength faster than you thought possible…

I started a new muscle building Dad Fitness workout routine yesterday.

Yep, this routine is specifically geared towards muscle hypertrophy, which is just a fancy name for muscle-growth…

After getter leaner and more athletic this summer with my training I am now going to focus on building some solid muscle mass over the next few months.

I am still only training 3-4 hours a week but these workouts include more sets and reps and some advanced training techniques like partial reps,double contraction reps, or iso-dynamic contrast reps.

Yesterday’s Chest and Back workout was a doozy because I am using this one weird training trick that I have found to work better than any
other when it comes to building bigger and stronger muscles.

Just by applying this ONE technique in your training I am sure you will increase your strength the very FIRST workout!

Ride the Wave

I was first introduced to Wave Loading years ago by strength coach Charles Poliquin. Wave loading refers to a lifting technique where the weights and reps change with every set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.

Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.

Wave loading works by activating your body’s nervous system, which is basically your body’s information superhighway for sending signals to your working muscles.

It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.

For example, you might be able to bench press 5 reps of 200 lbs normally, but after doing a wave load you would probably lift at least 210lbs for 5 reps in the very same workout!

The opportunities to use wave loading are endless for size and strength but here is an example from my currrent muscle building routine.

A1) Incline Dumbbell Press

Wave 1 (1 x 7 reps @ 60lbs, 1 x 5 reps @ 70lbs, 1 x 3 reps @ 80lbs)

Wave 2 ( 1 x 7 reps @ 65lbs, 1 x 5 reps @ 75lbs, 1 x 3 reps @ 85lbs)
90 seconds rest

A2) Parallel Grip Pullups (bodyweight with additional weight)

Wave 1 (1 x 7 reps @ 10lbs, 1 x 5 reps @ 20lbs, 1 x 3 reps @ 25lbs)

Wave 2 ( 1 x 7 rep @ 15lbs, 1 x 5 reps @ 25lbs, 1 x 3 reps @ 30lbs)
90 seconds rest

Don’t do more than a couple wave loaded exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good nights sleep. Probably not a good workout routine for sleep deprived new dads!

But if you are sick of slaving away in the gym for months trying to add more plates to the bar, give wave loading a try and get bigger and stronger faster than ever before…

The Busy Man’s ONE Minute Breakfast

Sean Barker — Wed, 28 Jul 2010 14:17:16 +0000

Do you eat breakfast?…I hope so. But do you eat a HEALTHY breakfast?

Unlike this belly buster breakfast in a box that weighs in with over 1000 calories, 2000mg in sodium and 64 grams of artery-clogging FAT!

I know some mornings as a busy dad just seem too crazy to prepare a healthy breakfast, like this morning when I was trying to get my daughter Matea ready to go to the sitter’s…

When I finally pulled her away from playing Dora Candyland and got her in the car…nothing…not a gig…the car wouldn’t start!

Luckily I had some booster cables in my truck and boosted the car, but took the truck anyway just in case.

…Matea was happy as she loves riding in “Daddy’s BEEG truck”

So for crazy mornings when you seem to run out of minutes before meals try my 1 Minute Busy Man’s Breakfast

Click here to view the embedded video.

Super Simple Scallops

Sean Barker — Thu, 08 Apr 2010 23:30:36 +0000

Here’s a Super Simple High Protein recipe to try this weekend that’s sooo good and is great to serve as a meal or as an appetizer when you have friends over.

hint…(it even involves BACON)

…and YES you can still enjoy bacon and be a fit dad!

I usually enjoy bacon once a week with my Jamaican scrambled eggs and blueberry pancakes when I cook breakfast for my family on the weekends.

If you have access to natural nitrite free bacon even better again…

Hope you have a great weekend with your family and enjoy this one!

Super Simple Bacon Wrapped Scallops

1 lb. sea scallops
Lemon pepper seasoning
1/4 c. butter
1 lb. sliced bacon
Black Pepper
Dried Oregano

- Preheat broiler.

- Rinse scallops under cold water to wash off any remaining grits of sand.

- Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper seasoning.

- Wrap each with 1/2 slice of bacon. Fasten with toothpick.

- Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops

- Broil, turning once, for 10 minutes or until bacon is crisp.

Super Smoothie For Super Dads

Sean Barker — Mon, 22 Mar 2010 13:44:58 +0000

Here is a super quick smoothie recipe that is great anytime of the day as either a meal replacement or a healthy snack. Well, the only time it’s not great is when trying to use the blender really early in the morning when your family is still sleeping…trust me on that one!

This super smoothie is packed full of cancer fighting antioxidants, muscle building protein, complex carbs, filling fiber and heart-healthy fats to give you lots of energy to get through work AND your Dad Fitness workouts.

It is also cheap to make and you know it only includes the healthy ingredients YOU add, unlike Joe bodybuilder behind the counter with all the powders and potions making smoothies at your local gym…

Click here to view the embedded video.

DISCLAIMER: This smoothie has a secret muscle building ingredient that will give you huge arms like Popeye!

The anchor tattoos on the other hand is your decision…

Give this one a try and let me know how you like it by posting a comment below!

Crispy Crab Cakes

Sean Barker — Sun, 21 Feb 2010 12:40:24 +0000

After watching an episode of Sponge Bob Square Pants with my daughter it got me in the mood to try a new recipe…

So in honor of Sponge Bob’s tasty Krabby Patties (if you have kids you know what I am talking about…)

I created another Dad Fitness Meal In Minutes!

It’s a super simple recipe that is high in protein which is good for building lean muscle but without all the gut busting fats that are found in the deep fried batter and tartar sauce covered cakes you might see at your typical seafood restaurant.

Crispy Crab Cakes

1 can of crab meat

2 tbsp minced jalapenos

2 green onions

1/2 of minced red bell pepper

1 egg, slightly beaten

2 tsp dijon mustard

juice of 1 lemon

garlic seasoning

salt and pepper

3/4 cup whole wheat bread crumbs

Preheat oven to 425 F

Mix everything in a bowl except 1/2 cup of breadcrumbs

Using your hands form the crab cakes into patties.

Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.

Shape each breaded crab cake into patties the size of hockey pucks….
GO CANADA!

Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up.

Bake for 15 minutes or until brown and crispy.

Top with a spoonful of plain yogurt or seafood sauce. Enjoy!

For more meals plans for men go to www.DadFitness.com to get the Dad Fitness Cookbook for FREE!

Do you have a favorite quick and healthy recipe? Let me know by posting a comment below.

Warmups For Your Workout

Sean Barker — Thu, 28 Jan 2010 03:58:28 +0000

I CRINGE every time I see some clown stroll into the gym cold off the street and start loading up the bar without completing a proper warmup.

Coincidentally it seems the same people who neglect this important part of their workout are the same people complaining about shoulder pain or back pain and wrap themselves up like a mummy before their workout with wrist wraps, elbow wraps, knee wraps and the infamous weight lifting belt for EVERY exercise so they can manage to get through their workout.

Even though I don’t recommend the “old school” warmups of walking on a treadmill for 5 minutes and then static stretching before your workout, (which I will explain in a future post) it is still a lot better than doing nothing at all!

What I do recommend is a Dynamic Warm-Up before you workout, so here is my current warmup I do before EVERY Dad Fitness workout to enhance muscular activation and increase joint mobility.

Give this one a try or let me know what you do for your workout warmup by leaving a comment below…

Click here to view the embedded video.

Tasty Snacks That Burn Fat

Sean Barker — Mon, 11 Jan 2010 23:25:29 +0000

Before I head off to Florida to attend some fitness business seminars I wanted to share with you some super healthy snacks that I had this weekend AND a quick and healthy recipe that only requires 2 ingredients!

…On Saturday night we headed over to my parents for some HNIC. HNIC is a Canadian tradition and stands for Hockey Night In Canada which airs on CBC for any of you south of the border.

My beloved Pittsburgh Penguins (defending Stanley Cup Champs) played and beat the Toronto Maple “Laughs… I mean Leafs 4-1.

But instead of the regular gut busting sport time munchies like chips and wings, we had two “Super Snacks” that tastes great and is great for you!

Wild Spicy Elk Sausage and Smoked Wild Arctic Char…

This was my first time trying Elk Sausage as Caribou and Moose is more common in our province. The Elk came from Alberta.

The Arctic Char was local and is a lot like the more common smoked salmon.

I can’t emphasize enough the importance of trying to eat wild and local whenever possible to obtain the enormous health benefits of naturally wild foods.

These super snacks were given to us from friends and is a lean source of high quality protein rich in omega 3 fats which help fight inflammation in the body and actually help to burn fat.

But they also taste great!

…and speaking of sausage I got another quick and healthy recipe that you can try this week that to keep you fitter in 2010.

I know you probably don’t want to see another Turkey for awhile after the holidays but that doesn’t mean you have to turn away every recipe with the word Turkey!

So here is a simple healthy recipe for Turkey Sausage Stir-Fry that can be whipped up and on the dinner table in 20 minutes and it’s so simple even a Turkey can do it, no offense…

It only requires 2 ingredients so I don’t even know if you can call this a recipe.

It’s just a damn tasty and healthy meal that you can feed your family without having to worry about all the heart pounding fat and nitrites found it regular sausage.

Here is what I used:

1 pkg of Lilydale Tailgate Italian Turkey Sausage (hot)

1 bag of Artic Garden’s frozen mixed veggies (Thai)

For the sausages: Pre-heat skillet over medium heat, then add sausages and 250ML (1 cup) of water. Cover and heat for 10 minutes, turning sausages once. Remove cover, and cook until golden brown (Approximately 10 minutes).

Slice up sausages and set aside.

For the veggies: Pour vegetables in a microwaveable dish with 1/4 cup of water. Add vegetables. Cook in microwave on high power for recommended time.

Throw cooked sausage slices and cooked veggies back in skillet and stir and fry for a couple minutes.

That’s it. Serve and relish in the applause coming from the family dinner table!

Got a “Super Snack” idea you would like to share? Be sure to post a comment below!

Happy Holidays From Dad Fitness

Sean Barker — Wed, 23 Dec 2009 16:25:41 +0000

The holiday season is the perfect time to reflect in our past accomplishments, celebrate with family and friends, and rejuvenate for 2010, as we continue to improve our health and fitness.

I want to take a moment to sincerely THANK-YOU for following Dad Fitness. Stay tuned for more great stuff from Dad Fitness in 2010 as we work together to make it our best year ever!

I would like to wish you and your family a safe and happy holiday season and all the best life has to offer in the New Year…

Wishing You Health and Happiness,

Sean Barker

http://www.DadFitness.com

…and if you don’t celebrate Christmas, Happy Festivus!

Click here to view the embedded video.

The REAL Secret To Transforming Your Body

Sean Barker — Thu, 22 Oct 2009 23:04:36 +0000

Do you want to know the REAL secret to transforming your body?

It’s what EVERYONE uses to be successful to lose weight and gain lean muscle in the shortest amount of time…

Athletes use it…

Bodybuilders use it…

Brides to be use it…

and busy dads like us, use it to get that beach body for summer…

It’s a DEADLINE.

If YOU want to be successful with anything in life you need a deadline to keep you accountable to your goals.

Changing your body is no different.

So that’s why I am excited to announce the Dad Fitness 60 Day Challenge!

The deadline to enter is this Monday, October 26th at midnight so you better hurry.

I am looking forward to seeing your Dad Fitness success story!

It cost’s nothing to get started and you can check out the rules and prizes in the link below.

Just think… you can be leaner, stronger and $1000 richer before Christmas Eve.

Click Here For The Dad Fitness 60 Day Challenge

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

What Do You Think Of This Workout?

Sean Barker — Mon, 19 Oct 2009 00:02:11 +0000

Hiking up around a mountain in a couples inches of snow with my 32lb 16 month old daughter on my back!

Yep, that’s what us crazy Canadians do for a workout this time of year.

So try not to let the cooler days keep you from getting out and staying active with your family.

The seasons may change but your healthy habits should stay the same…

To keep you on track with your workouts I am giving you one of the famous Dad Fitness workouts straight from The Dad Fitness System

Enjoy!

Bodyweight Warm-up (this should take you no more than 5 minutes)

• Prisoner-Squat – 12 reps
• Arm Circles – 8 reps per side
• Pushups – 8 reps
• Walking Lunge – 8 reps per side

Dad Fitness Strength Workout

1) DB Step-Up (10-12 reps) 2 sets: Rest 90sec between each set
2A) Flat DB Bench Press (10-12 reps) 2 sets: no rest – go directly to:
2B) Standing Hammer Curl (10-12 reps) 2 sets: Rest 90sec between each set
3A) One Arm Elbow In DB Row (10-12 reps) 2 sets: no rest – go directly to:
3B) One Arm DB Shoulder Press (10-12 reps) 2 sets: 90sec between each set.
4) Lying Reverse Crunch (10-12 reps) 2 sets: 90sec between each set

Who needs bottled water?

Fat Burning Interval Cardio

Interval consisting of 14 minutes on stationary bike or regular bike,
Low intensity pedaling for 2 min, high intensity pedaling for 1 min until 12 min, then low intensity pedaling for remaining 2 min

Cooldown Stretches

Do you have a “crazy” workout? Let me know by posting a comment below!