One of the most common questions I get asked about working out is

“What do YOUR workout routine look like?

Well ever since I created The Dad Fitness System I would just point them to www.DadFitness.com where they can get their own copy of The Ultimate Fitness Plan For Busy Dads downloaded instantly to their computer.

It works for me and it’s working for other busy dads all around the world.

But this year I have been improving the Dad Fitness workouts to better fit MY busy lifestyle and for all of YOU living the Dad Fitness lifestyle as well.

You see, being a busy dad and husband working a full-time job and running a business on the side doesn’t allow me to spend 5-6 days a week working out at the gym to stay fit.

I will be honest though, I LOVE working out at the gym, especially our little dungeon of a gym here in town. No lineups, no machines, just torn up benches with some rusty barbells and dumbbells. I guess you can call me “old school”.

But as much as I would like to I can’t always get there as often as I wish as I spend most of my days off from working shift work staying home with my 19 month old daughter while my wife is at work.

Some weeks I find it hard to get to the gym even 3 days a week so I had to adapt and tweak the Dad Fitness workouts.

So I designed a workout routine that focuses on 2 gym workouts a week and one bodyweight workout a week, totaling 3 short but intense workouts a week. …Which is all most of us really need to get in great shape anyway.

I have been loving this routine as I can get in 2 intense gym workouts a week and have no problem getting in the 3rd bodyweight workout as it can be done at home with minimal equipment, at the gym or even at my local playground when the weather permits.

Now that’s the way workouts should be, they should fit around YOUR lifestyle, not the other way around like most programs you might find in the magazines.

I am building muscle, gaining strength and staying lean like never before and it’s all because of the intricate design of these workouts.

Every exercise, Every rep and Every set is specifically selected and has a scientific reason for being in the program.

This gives you the complete “Training Triangle” to build muscle, gain strength and burn fat all in minimum time and in one simple 3 day a week workout routine.

So here is the breakdown of what I like to call Dad Fitness 2.0

• 3 workouts a week consisting of 2 gym workouts and 1 bodyweight workout.

• The workouts rotate on a 2 week cycle meaning there is a Week 1 of workouts and a Week 2, before you repeat the same workouts.
• Each routine is followed for 8 weeks allowing each weekly workout to be completed 4 times.

This keeps my motivation high and prevents the dreaded training plateau by rotating exercises every 2 weeks instead of every week like most programs.

So here is an example of just of ONE of the weekly workout routines in the upcoming yet to be released Dad Fitness 2.0 Fitness Plan.

Day 1, Week 1, Gym

Chest, Shoulders and Triceps

Decline Barbell Bench Press, 2 sets of 4-6 reps.

Incline Dumbbell Bench Press, 2 sets of 6-8 reps

Standing Barbell Shoulder Press, 2 sets of 4-6 reps

Standing Triple Threat Dumbbell Lateral Raise Superset, (side, front and rear) 2 sets of 6-8 reps each

Lying Flat Ez Bar Tricep Extensions, 2 sets of 4-6 reps

Tricep Cable Pushdowns, 2 sets of 6-8 reps

Cable Crunch, 2 sets of 8-10 reps

Day 2, Week 1, Gym

Legs, Back and Biceps

Barbell Squats, 2 sets of 4-6 reps

Dumbbell Lunges, 2 sets of 6-8 reps

Weighted Pullups, 2 sets of 4-6 reps

Bent Over Barbell Rows, 2 sets of 6-8 reps

Standing Barbell Curls, 2 sets of 4-6 reps

Standing Dumbbell Curls, 2 sets of 6-8 reps

Standing Calf Raise, 2 set of 8-10 reps

Day 3, Week 1, Bodyweight

One Leg Squats, 3 sets of max reps

Medicine Ball Pushups, 3 sets of max reps

Inverted Pullups, 3 sets of max reps

Dips, 3 sets of max reps

Parallel Grip Pullups, 3 sets of max reps

Front Plank, 2 set of 60 secs

Side Plank, 2 sets of 45 secs

I don’t have an exact date yet for the release of Dad Fitness 2.0 but I am working hard to get it complete so it can be YOUR favorite workout of 2010!

and let me know your favorite workout of 2009 by posting a comment below…

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I hope you have been having an awesome holiday season with your family!

Christmas morning was so fun as our 19 month old daughter Matea is finally old enough this year to open her gifts and dig into all the goodies from Santa.

That’s the real joy of being a dad during Christmas is seeing your child’s face light up when they tip toe out to see what Santa left under the tree Christmas morning.

…and of course she had just as much fun with some of the boxes than the gifts themselves!

I know you are probably feeling bad about all the eating and drinking you have been doing over the holidays.

But guess what…It’s OK.

Trust me I know how you feel. I ate and drank too much as well. But I am not worried and I don’t want you to worry either.

What I want you to do is turn these feelings into ACTION. Today is the last day of the year! Let’s put 2009 behind us…

I know you still have New Years Eve to contend with but you don’t have to wait until the clock strikes 12 to make a commitment.

Start TODAY and ask yourself.

“What are my goals? What are my behaviors?

Do my behaviors match my goals?”

What you did in 2009 doesn’t matter – the year is GONE. Just be aware of how effective your behaviors were in reaching your goals.

The real question you should ask yourself is what will the next year hold for you?

So lets get to work on making this your best year ever!

Want to know what workout routine has been working better for me as a busy dad than anything I have been doing all year?

With a new year upon us we all try to start off with a sense of renewal regarding our health and happiness.

Regarding the Dad Fitness System, I have been experimenting with a new approach to being a strong and fit dad.

With feedback from you living the Dad Fitness lifestyle and my personal experience I have been tweaking the program to give you even faster results.

Let’s just call it Dad Fitness 2.0…

The biggest mistake you can make with your workout routine is to keep doing what you’re doing.

You are right in thinking that consistency is the key to long term results, but preventing that dreaded plateau where your body shaping results come to a screeching halt is the real key to life long fitness.

Workouts are all about pushing your body a little harder than it’s is comfortable with so it can adapt by burning fat and building stronger muscles.

But none of this means anything if you can’t adapt your workouts to your lifestyle.

Do you want to know how to stay consistent with your workouts while getting results week after week, month after month?

Be like water!

I will let the great Bruce Lee explain…

“Don’t get set into one form, adapt it and build your own, and let it grow, be like water.

Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Water can flow or it can crash.

Be water, my friend.”

This is what the NEW Dad Fitness workouts is all about in 2010, being like water and adapting the workouts to our evolving role as busy dads.

So stay tuned in the new year as I help you lose your gut and build lean muscle and share with you the New Way To Workout from Dad Fitness,
The Ultimate Fitness Plan For Busy Dads.

Happy New Year!

Share your GOALS and BEHAVIORS to become a fitter dad in 2010 by posting a comment below!

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I just ordered some of the FitDeck cards myself, as they are dirt cheap, portable and make great stocking stuffers for Christmas…

Here is the link again to the interview and to order your own set of Fit Deck cards:

Enjoy!

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Well, the big day is almost here.

No…not Father’s Day, but the launch of the all NEW DadFitness.com and The Dad Fitness Lifestyle System.

I am celebrating Father’s Day early this year with busy dads around the world with the relaunch of Dad Fitness.

Starting tomorrow at 12 noon, The NEW Dad Fitness System will be available with some cool new bonuses and a limited time offer to get in the best shape you can this summer.

Here is a sneak peak of the NEW bonuses.

Buff and Busy Home Workout
(Retail Value= $29.99)

Busy dads can now build maximum muscle at home in minimum time with The Buff and Busy Workout from Dad Fitness.
You can finally be the buffest dad on the beach this summer with only 3 short home workouts a week! This workout program uses
the most effective muscle building technique called undulating periodization which has been proven to be
more effective in inducing maximum muscle gains when compared to traditional workout programs.

The Truth About Fit Dads Audio Series
(Retail Value= $99.99)

Listen in to these 3 EXCLUSIVE interviews with the busiest and fittest dads in the health and fitness industry today!
Brad Pilon reveals shocking truths about obsessive eating, food recalls and the shady supplement industry.
Mike Roussell gives you the 6 pillars of nutrition, how to lose more than 2lbs a week and the challenges of having baby twins! Zach Even-esh gets real about why us dads need to stay fit despite our busy schedule, why you don’t need a gym and how to balance hectic days and still get in a great workout. Finally you will hear how you can get in great shape despite being a busy dad…

Manley Meals Cookbook
(Retail Value: $39.99)

If your a hungry dad who likes to eat REAL food with your family and still want to get in great shape, you will love this cookbook.
Sean Barker shows you the real recipes he eats on a weekly basis to stay in great shape year round despite working 2 jobs and running a family.
This is fit and fast food recipes for guys who likes all the classics like burgers, pizza, pasta and how to grill the perfect steak.
Plus your kids won’t know they are eating healthy with these tasty wholesome ingredients!

The Man Who Never Was rip

VERY IMPORTANT: When you get your copy of the Dad Fitness System during this special promotion you will also get the 8 other FREE bonuses that has been a part of the Dad Fitness System. BUT, after this special is over all 8 of the other bonuses from other fitness experts will be gone for good!

So, during this Father’s Day special you will get all 11 bonuses for FREE along with the Dad Fitness System.

This is a HUGE package at a tremendous value, which includes workouts, meal plans, recipes and everything you need as a busy dad to build muscle and burn fat in only 3 hours a week.

The greatest gift you can give yourself or even your own dad is the gift of health!

Be ready at 12 noon tomorrow at www.DadFitness.com to get fit for life and be the best damn dad you can for you and your family…

I am looking forward to hearing your success story!

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Make sure you watch this video below. It really has a powerful message!

Forrest Gump dvd As for me, I had a great workout this afternoon. I got to the gym at 11am instead of my usual 12pm this morning as my wife came home for lunch early so she let me out early, lol

Thanks to my properly designed Dad Fitness workouts I can get to the gym, warm up, workout, stretch and drive home, all within an hour to be back home to resume my daily duties as a stay at home dad with my baby daughter so my wife can head back to work.

…and I only need to do this workout 3 times a week so I don’t have to worry about fitting in a workout everyday!

Here is Day 1 of the new workout routine I started today that I will do for the next 3 weeks.

Day 1-Max Effort Upper Body

Weighted Dips, 1 max set of 3-5 reps
Flat DB Bench Press, 4 sets of 6-10 reps
Bent Over BB Row, 4 sets of 10-15 reps
Bent Over Cable Raise, 3 sets of 10-12
BB Side Bends, 3 sets of 8-12 reps

I have been feeling really good lately with my workouts and I am thankful that I have found the proper balance between family, fitness and fun by following the Dad Fitness Lifestyle.

If YOU find yourself feeling stressed about your health, wealth and happiness during these tough economic times you need to watch this video!

There is nothing like a little perspective to show you that if you take a minute to just look around, EVERYTHING IS AMAZING…

Let me know what you do to keep things in perspective by posting a comment below.

I would love to hear your opinion!

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

• The 13th Warrior

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