15-Minute Bodyweight Workouts For Busy Dads
One of the most common requests I get from busy dads is for short bodyweight workouts that they can do anywhere at anytime.
So I dug into my training “tickle truck” and created Muscles In Minutes, 15 Minute Bodyweight Workouts For Busy Dads.
The envy of every Canadian kid growing up: Mr. Dress Up's "Tickle Trunk"
Finally you have no more excuses for skipping workouts and getting in great shape!
With The Dad Fitness Muscles In Minutes workouts you can lose that gut and build rock hard muscle anywhere at anytime.
Whether it’s before work, after work or even during work! (it’s better than coffee and donuts during your break)
You can always find 15 minutes to squeeze in a quick workout so you can start looking better and feeling better.
• You don’t need an expensive gym membership.
• You don’t need crappy home workout equipment.
• You don’t need a lot of time.
Thanks to a marvel of science we call gravity all you need is your bodyweight to get fitter and stronger despite being a time-crunched dad.
Here is a sneak peak at Day 1 of Muscles In Minutes.
Muscles In Minutes is now available and is included for FREE when you get the Dad Fitness System.
Click Here To Get Started TODAY!==>http://www.DadFitness.com
With these hot and humid days we’ve been having, I got in and out of the gym this morning fast and furious.
Was finished my workout by 10am and here is what I did.
Barbell Squats
DB Lunges
Chinups
Chest Supported Barbell Rows
Barbell Curls
Cable Curls
Standing Calf Raise
2 sets each, 4-8 reps
If you are like a lot of busy dads you are probably wondering why you can’t stick with eating healthy this summer with all those tempting backyard bbq’s, weddings, and vacations.
Well my friend and fellow fitness expert Tom Venuto send this along just in time for the weekend.
8 Reasons Why You Keep Falling Off The Diet Wagon
www.BurnTheFat.com
Clearly, we have an obesity problem in America and many other countries across our planet. Yet, I propose that we do not have a weight loss problem today. In case you’re confused at this apparent contradiction, consider these statistics:
According to a study from Oxford University published in the International Journal of Obesity, within 3 to 5 years, about 80 percent of all ‘weight losers’ have regained the lost weight, and often gained back a little extra.
According to research by the National Weight Control Registry, that relapse rate may be as high as 95 percent.
For comparison, relapse rates for drug, alcohol and tobacco dependency have been reported in the range of 50-90%.
This means that lots and lots of people have “successfully” lost weight. But not many have kept it off. Therefore, we don’t have a weight loss problem, we have a weight-relapse problem; we have a “not sticking with it” problem. Wouldn’t you agree?
In fact, the fall and subsequent weight-regain usually doesn’t take years. Many people have abandoned their new year’s resolutions within weeks. By the time the Super Bowl party rolls around, their diet is history!
If this is true, then shouldn’t we put more of our attention onto figuring out why you haven’t been sticking with your program, and what you should do about it?
I put together this new list (below) of the top 8 reasons why you fall off the wagon.
Rather than worrying about the minutiae of your diet plan, like whether you should be on low carb or high carb, Mediterranean or Okinawan, vegetarian or meat eater, I propose that if you simply focus on these 8 issues, you’ll start getting more lasting results.
How? By being able to stick with whichever plan you decided was best for you! After all, even if you have the best nutrition program in the world – on paper – it doesn’t do you much good if you can’t stick with it in practice!
THE 8 REASONS
1. No focus: you didn’t set goals, you didn’t put your goals in writing, and/or you didn’t stay focused on your goals daily (by reading them, affirming them, looking at a vision board, etc.)
2. No priorities: you may have set a goal, but you didn’t put it on or near the top of your priorities list. For example, your goal is six pack abs, but drinking beer and eating fast food on the weekend is higher on your priorities list than having a flat stomach.
3. No support system: you tried to go at it alone; no buddy system, training partners, family, spouse, friends, mentors or coaches to turn to for information and emotional support when the going got tough.
4. No Accountability: you didn’t keep score for your own accountability – with a progress chart, weight record, measurements, food journal, training journal, and you didn’t set up external accountability (ie, report to someone else or show your results to someone else)
5. No patience: you were only thinking short term and had unrealistic expectations. You expected 10 pounds a week or 5 pounds a week or 3 pounds a week, so the first week you lost “only” 1 or 2 pounds or hit a plateau, you gave up.
6. No planning: you winged it. You walked into the gym without having a workout in hand, on paper, you didn’t plan your workouts into your weekly schedule; you didn’t have a menu on paper, you didn’t make time (so instead you made excuses, like “I’m too busy”)
7. No balance: your diet or training program was too extreme. You went the all or nothing, “I want it now” route instead of the moderate, slow-and-steady wins the race route.
8. No personalization: your nutrition or training program was the wrong one for you. It might have worked for someone else, but it didn’t suit your schedule, personality, lifestyle, disposition or body type.
So there you have it – 8 reasons why most people fall off the wagon! Have you been making these mistakes? If so, the solutions are clear and simple: focus, prioritize, get support, be accountable, be patient, plan, balance and personalize.
Tom Venuto
Fat Loss Coach
www.BurnTheFat.com
About the Author:
I am finally back to my regular workouts after battling the flu.
Still easing back into training after a week off.
Today’s workout went pretty well, here’s what I did.
Dynamic Warmup
Flat BB Bench Press
Flat DB Bench Press
Weighted Dips
Lying Tricep Extensions
DB External Rotations
Stretching Cooldown
3 sets each, 5-10 reps
My stinky old gym was very warm and humid today so I am glad I was done in 40 mins flat.
Came home and had a great lunch of homemade chili that was leftover from dinner last night.
Here’s how I make my chili.
With Father’s Day just around the corner I have a HUGE Dad Fitness Celebration going on starting on Friday at noon with 10 FREE bonuses available to busy dads who get their copy of the NEW Dad Fitness System during this time.
I also held a little contest asking my newsletter subscribers to tell me “why it is important to be in shape as a busy dad”
Well, I received lots of responses via email but I was hoping for more comments on the blog. Guys don’t be shy!
The winner will receive the entire NEW Dad Fitness System for free!
…and the winner is…Scott Vaughn
Here was Scott’s response:
It is important that I get in shape as a dad because my son’s definition of “what a man is” will come from his observation of me. If I am weak, easily winded and soft, he’ll have nothing to aspire to as a man. A boy who doesn’t value his masculinity is a confused & directionless soul. I want my son to know that being a man is a great & awesome thing.
Congrats Scott for stepping up to the plate and sharing your thoughts!
Shoot me an email at info@dadfitness.com and I will hook you up with the entire new Dad Fitness System on me;-)
Testing, Testing 123.
This is a test…
Welcome to my NEW Dad Fitness blog!
You should have no problem remembering the address of this new blog at www.DadFitnessBlog.com
Plus, you can access all of my previous posts from my old blog here as well.
This will be the new go-to resource for you busy dads who want to balance fitness, fatherhood and family.
I will be giving you a glimpse into my daily life as a busy dad who works a full-time job as a heavy equipment operator, runs a business at www.DadFitness.com and still finds the time to stay fit and enjoy all that life has to offer.
I want to make this as interactive as possible so I can hear from all you dads and the challenges you face with family and fitness.
So be sure to leave a comment after every post to let me know what you think or how I can help.
Also if you want to stay updated with Dad Fitness don’t forget to click the orange button to the right that says “My Feed” to subscribe to my RRS feed.
As for my workout for today, here is what I did at the gym.
Dynamic Warmup
Box Squats
Single Leg Press
Single Leg Curl
Hanging Leg Raise
3 sets each, 5-10 reps.
Static Stretching
On the Dad Fitness menu for today, I will be serving up Stuffed Steak.
Don’t forget to have a look around, get your FREE Fat Loss Report, “The Truth About Fat Loss”, check out my workout and cooking videos on my YouTube channel on the right as well as friend me on Facebook and follow me on Twitter.
Stay tuned for more great stuff to stay fit for life with Dad Fitness.
Celebrating Matea's 1st Birthday Last Week
Wishing you Health and Happiness!
Sean Barker,C.P.T.
Author, Dad Fitness
Contributor, Inside Fitness Magazine
Contributor, Fit Parent Magazine
Forrest Gump movies It seems almost on a daily basis I continue to hear from busy dads who are trying to slim down and get in shape but are only doing long boring cardio like walking on a treadmill or even knee numbing long distance running to burn fat.
Without getting to technical, EPOC represents the process your body goes through in which energy is used to recover from exercise.
When you finish exercising, it takes time and energy for your muscle cells to return to resting levels.
Energy is also needed to replenish depleted glucose, protein and fat stores, and to remove accumulated cell waste.
The more rebuilding that needs to be done, the greater the rate of EPOC, which in turn, means more calories from your body’s fat stores are being burned after your workout.
While the primary factor in determining EPOC is exercise intensity, there is also duration to consider — just not to the same extent.
Just visualize spinning one of those Tops you used to have as a kid, as your metabolism. You want to spin it really hard so it will continue to spin on its own when you let go of it.
Studies show your metabolism remains elevated to such a level up to 48 hours after high intensity exercise like weight training.
When intense weight training exercises using your entire body are combined with intervals in the same workout, like are found in the Dad Fitness Workouts, the positive effects it will have on reshaping your body is astonishing!
Still don’t believe me? Here are 18 more reasons to weight train…
18. Weight training elevates your mood.
…and if you want a quick and easy recipe for my Mmmmmm Meatloaf, watch my latest cooking video.
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
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