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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…
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!
I know you’re probably busy getting ready for the holidays so I just got a quick video for you today that will make you think the next time you go to drink soda…
Be sure to leave a comment if you agree or disagree. I would love to hear your thoughts.
Have a great day!
PS. Do you know a busy dad on your gift list who wants to get fit in 2010?
Give them the Dad Fitness System and the best part is you don’t have to wait in line at the post office as it is sent online as a instant digital download…
==>Get The Dad Fitness System Here
Happy Holidays!
I hope you and your family are staying well during this swine flu craziness.
We have been having some late nights with our little daughter Matea as she has come down with a runny nose and a tough cough which is keeping her up at night.
There is nothing worse than seeing your child sick and there is not much you can do but keep them comfortable…
If you are getting too comfortable with your workout routine, remember that there are ONLY 8 weeks left in this year!
With the Dad Fitness System, 8 weeks is plenty of time to get in shape for the holidays.
The key is to try to get better EVERY day with your workouts and your healthy eating.
Here are 5 Tips For Faster Fat Loss.
1. Break Records
Push for progress and not perfection and challenge yourself by pushing for one extra rep or a couple more pounds every week in your workouts. Use the smallest plates you have available, (usually 2.5lbs) to keep stimulating fat burning muscle.
2. Fun Food
Experiment with a different fruit or vegetable each week by eating the colors of the rainbow. Get your family together and try different recipes, some you will love, and maybe some you won’t. Keep food fun by trying new recipes with foods you haven’t tried before because no one gets fat by eating more fruit and veggies.
3. Faster Not Further
Increase the INTENSITY in your fat burning cardio intervals… not the duration. Don’t just record you weight workouts. Record your cardio intensity and try to beat it each week. If you sprinted at level 7 this week shoot for 7.1 next week.
4. Fail Proof Your Fridge
Make healthy eating “Fail Proof” by picking up only the groceries you need each week. If you have no junk in your house, chances are you won’t be eating junk. Then before you put your food away, chop up your veggies and place them into containers or ziplock bags to make meal preparation super quick and easy.
5. Step Away From the Scale
Don’t get obsessed with numbers by weighing or measuring yourself everyday. I recommend to step on the scale once a week first thing in the morning because it is normal for your bodyweight to fluctuate up to 5lbs during the day due to fluid and food intake.
These 5 tips might seem like little things, but they make a BIG difference!
Stay focused and cross off each day on your calendar and ask yourself before you go to bed each night.
“Did I do everything I needed to do today to get closer to my fitness goals?”
Let’s, hope you have a lot of yes’s!
Got any fat loss tips of your own? Feel free to post a comment below!
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?
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!