Dad Fitness » Exercise

The BS Workout?

Sean Barker — Mon, 22 Nov 2010 02:28:12 +0000

We all have those workouts when the weights feel twice as heavy or what I like to call “it feels like someone turned the gravity dial up!”

Despite the name, this workout is no BS.

The Blast Strap Workout uses my favorite training tool, the Blast Straps (steel ring handles attached to adjustable straps) that can attach to any overhead bar such as the top of a squat rack, chinup bar, monkey bars at the playground or even a strong tree branch!

Another really popular training tool similar to the Blast Straps is the TRX straps which are even lighter as the handles are just neoprene which makes them easy to carry in your gym bag or suitcase for traveling.

You can do all kinds of push ups, back rows, tricep extensions and bicep curls as well as EVERY exercise using the straps works your abs harder than ANY
situp or crunch you can ever do.

(It’s the only exercise that makes my abs sore the next day!)

For days like that when I don’t feel like getting under hundreds of pounds, I turn to the BS Workout…Check out my full-body BS workout, and let me know what you think;-)

1. BS Pushups, 1 set with feet on the floor, 2nd set with feet slightly elevated, 3rd set with feet elevated higher, 4th set, feet elevated higher.
2. Inverted BS Rows, 1 set with feet on the floor, 2nd set with feet slightly elevated, 3rd set with feet elevated higher, 4th set, feet elevated higher.
3A. BS Tricep Extensions, 3 sets of 10-12 reps
3B. BS Hanging Bicep Curls, 3 sets of 10-12 reps

Rest 60 secs between sets and your done a full body blast in half an hour! Now that’s no BS!

The 3 Best Ways To Prevent Workout Burnout

Sean Barker — Wed, 12 May 2010 16:06:29 +0000

What’s the best ways to prevent workout burnout?

No it’s not a Kit-Kat bar…

But the message behind their advertising slogan is one great way.

Gimme a Break!

1. Breakway from the Barbells

For us Gung-ho guys sometimes the hardest part of working out is NOT working out at all. As hard as it may be when you feel you’re making progress with your workouts and the WEIGHTS are going up while your WAIST is going down, it’s always a good idea to have rest weeks designed into your training the same way you have sets and reps.

So that’s why after 12 weeks of hard and intense workouts, it’s time I take a break from the gym…and maybe you should too! Usually I try and take an entire week off from the gym every 8-10 weeks to give my body as well as my mind a rest so I can recharge my body’s batteries and be ready to start a new workout routine for another couple months.

2. Deload the Dumbbells.

Wether you are focusing on fat loss or getting stronger, when doing a longer training routine of 12-16 weeks it’s probably best to have a deload week every 4 weeks in your workouts. This is usually where you reduce the normal working weights and reps in your workout by 50%. If you don’t have the mental muscle to stay away from the gym entirely, deload weeks are a great way to prevent burnout, get strong over time and avoid injury in the process while still remaining active.

3. Alternate don’t Adapt

Your body is made to adapt, otherwise you wouldn’t be here to read this… Research shows your body adapts to your workouts after 4-6 weeks. It adapts to your rep ranges first, then it catches on to your movement patterns. This is why it’s important to do different exercises from many different angles to stay one step ahead of that dreaded training plateau where your gains come to a screeching halt.

An example for chest would be to do barbell bench press for 4 sets of 6 reps on Monday, 2 sets of 12 of incline dumbbell presses on Wednesday and 3 sets of 8 of decline pushups on Friday…

I also like to cut myself some slack with my nutrition during my recovery week and not follow such a set eating schedule of eating 5-6 meals a day, every 3-4 hours.

Although I follow this structure 90% of the time as I believe in the benefits it gives me of higher energy and better health it’s good to go Primal every once and awhile and just eat when you’re hungry and even try intermittent fasting for 24 hours once a week.

I think the future of of food and healthy nutrition is in the past and that we should eat like our primal ancestors did most of the time sticking to wild meat, plants, nut and berries.

Eating this way and avoiding all the manufactured grains prevents our body’s fat storing hormone insulin from going on a constant roller coaster ride with our blood sugar. This way our body is burning fat for fuel, giving protein to our hungry muscles and we don’t have to worry if we go longer than 3 hours without stuffing our face.

So if you want to prevent workout burnout and be healthy and happy for the long term, sometimes it’s best to take 2 steps forward and one step back…

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.

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!

This guy lost 49lbs in 11 weeks with Dad Fitness

smbarker — Fri, 03 Apr 2009 19:44:00 +0000

It’s been a good week of training for me as one of my closest friends who used to be my training partner for years is back in town for a few months.

We haven’t worked out together in years so it is great to meet up at the gym 3 days a week for some short intense workouts.

Oh yeah, he also made a dramatic transformation using my workout and nutrition system.

Check it out==>

“In just 11 weeks I went from 247lbs to 198lbs,
lost my beer belly and gained rock hard muscle!”…

“Coming from a “big boned” family I thought I was cursed with the fat gene. I am a guy who loves to eat, and on this lifestyle program I ate more than I ever had.

Within the first week after each workout it’s like I could actually feel my body burning fat. Over the years I tried all the traditional forms of exercise and spent hours in the gym, with minimal results. With this program I loved the freedom it gave me with just 3 workouts a week.

Sean’s program was different, it’s short, simple, and it works! And it’s backed my science, so I know it had to work.

I completely transformed my body to the point my own mother barely recognized me. Wherever I went around town or to social events people would compliment me on how great I looked, and man did that feel good. For the first time in my life I could actually see my abs!

The best thing is I now have the knowledge to maintain this body for the rest of my life. This program is the only one I will ever need. Sean is the real-deal and practices what he preaches.”

Thanks Sean,

Toby Aylward,
Toronto, Ontario, Canada

But there is a BIG difference in my life and the way I train now compared to the way we used to workout, because now I am married and a proud and busy dad to our 10 month old daughter Matea.

We always were pretty intense with our workouts back in the day but they were more bodybuilding style workouts and we took more rest in between sets to chat about last nights hockey game or our plans for the weekend.

From our first workout on Monday he noticed that I now don’t waste anytime in the gym anymore as I only have an hour at the most to get to the gym, warmup, workout, stretch and be home to get back to my duties as Mr. Mom. Thankfully the gym is only 5 mins drive away.

With my Dad Fitness System I have fast and furious workouts that build lean muscle and keep my metabolism into overdrive burning fat even while I sleep.

We had a great training session today, here it what we did.

Max Effort Upper Body

Incline Bench Press, 1 max set, 3-5 reps
Flat DB Bench Press, 4 sets, 6-10 reps
One Arm DB Row, 4 sets, 10-15 reps
Cable Rope Upright Rows, 3 sets, 12-15 reps
Hanging Leg Raise, 3 sets, 10-12 reps

Now I am heading out and looking forward to date night with my wife as my mother has Matea for the night. Now that my 3 short workouts are finished for the week I can relax come the weekend and enjoy time with my family.

On tonight’s menu, the movie Benjamin Button and then I think I will treat myself to a couple slices of Pizza after eating healthy all week.

Love Livin’ the Dad Fitness Lifestyle…

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

Welcome To the New Ice Age

smbarker — Mon, 26 Jan 2009 18:42:00 +0000

I am getting real sick of these brutal cold temperatures here in Labrador!

It’s been around -50 degrees Celsius with the windchill for most of the month of January!

After a weekend of busted snowmobiles and frozen trucks I bundled up to head out to the gym this afternoon when I realized I had my gym bag left in the car all weekend in these frigid temperatures.

My water bottle which I had some water left in was frozen solid, the batteries in my MP3 player was dead and even my pen in my workout journal was froze up as I could barley scribble my workouts down.

But once I got to the gym things started to heat up and I had a great workout.

Chinups
Close Grip Decline Bench Presses
Deadlifts
One Leg Standing Calf Raise

25 total reps for each exercise in the 4-6 rep range.

I am working nightshift tonight so I am off for a bite to eat and to get a little nap before I head to work tonight in what I think is the new Ice Age!

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

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

New Dad Fitness Column at TheFatherLife.com

smbarker — Mon, 03 Nov 2008 17:40:00 +0000

I had a great Back and Biceps workout this morning.

I love getting back to basics with my training. 2-3 sets per exercise, 4-6 reps per set.

Remember the best fat burner is MUSCLE and the best way to build lean muscle is workouts like those found in Dad Fitness.

Short, intense workouts done only 3 times a week!

Deadlifts
Pullups
One Arm DB Rows
BB Curls
DB Curls
Shrugs

Check out my new column article at TheFatherLife.com!

Read article here==>Thanks Dad

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

Fast Food For Fit Families

smbarker — Tue, 07 Oct 2008 21:12:00 +0000

Today is a day off from the gym for me.

But our baby daughter Matea had her exercise today though as her and Mom hit the pool for her 2nd swim lesson.

For you busy dads who want to eat healthy with your family, start living the Dad Fitness Lifestyle with only 3 short workouts a week and see the great tasting foods you can eat while losing that dangerous heart attack fat around your belly.

Whole Wheat Bow Tie Pasta with Extra Lean Ground Beef and Veggies

Whole Wheat Tortilla Stuffed with Omega 3 Egg Omelet & Fat Free Sour Cream

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