No Dad Fitness workout for me today. I will be hitting Back & Biceps tomorrow morning at the gym.
You got questions? Well I got answers!
Here are The Top 8 Fat Loss questions I get asked by busy dads.
1. What is the biggest mistake men make when trying to get 6 pack abs?
Not following a set plan. “If you fail to plan, you plan to fail!”
If getting 6 packs abs is a goal, then do what needs to be done to reach that goal.
This involves following a plan of consistent workouts that rev up your metabolism and burn calories and following a structured meal plan 90% of each week. You don’t have to be perfect, but 90% will get you results and allow you a little wiggle room. For example, 6 meals a day for 7 days is 42 meals. To make sure your getting 90% compliance, this allows you to mess up 4 of these 42 meal or snacks during the week.
Keep track of each workout and each meal. If your not keeping track of these things you are just spinning your wheels.
Would you just go out and spend money everyday and not look at your bank account?
2. Do I have to give up alcohol to get rid of that “beer gut”?
Just remember that it all boils down to calories in vs calories out. Booze is just extra empty calories. If your gut is truly a “beer” gut then staying away from beer will eliminate all those excess calories. Just 6 beers add up to a whopping 900 calories! That’s almost half of your total daily calories requirements.
Plus drinking also stimulates your appetite and lowers your inhibitions so you are more likely to chow down on those chicken wings or pizza after a couple beers.
That’s why the first thing they ask you at a restaurant is “do you want a drink?” because people will eat more when they drink.
If maximum fat loss is goal just cut out alcohol for the short term until you reach your goal. If you can’t do that, you have another problem that you should deal with first.
3. What are your top 10 foods to lose fat fast?
1. Fish
2. Chicken Breasts
3. Lean Beef
4. Eggs
5. Spinach
6. Bell Peppers
7. Broccoli
8. Oatmeal
9. Mixed Nuts
10. Fruit
4. Do you need to do cardio to burn body fat? If so, what kind of cardio is the most effective?
You don’t have to do cardio in the traditional form of what most people think to burn fat. People were burning fat long before treadmills and stationary bikes.
You just need to do high intensity exercise that revs up your metabolism each and every workout. Basically if it’s hard, it burns lots of calories! This is the most efficient way to burn calories as bodyfat. You could run, sprint, swim, lift weights, do supersets with weights. Keeping track and shortening your rest periods between exercises is an awesome away to burn calories and increase your conditioning.
Remember you don’t really burn much fat when you are actually exercising, except for a small amount of fatty acids that are in your bloodstream.
It’s the calories your body burns during the other 23 hours of the day that count. With exercise and a clean diet you will put your body in a caloric deficit which is still the ONLY proven way to melt off that unwanted fat.
5. Is it necessary to do endless crunches to build your abs?
Absolutely not!
Would you do 100 reps of bicep curls do develop your arms?
No, you would you use a weight that is challenging.
Performing compound free weight exercises like squats and deadlifts will work your abs better than lying on your back doing endless crunches.
For direct ab exercises, stability exercises like planks and side planks are great to increase core strength. To increase the difficulty perform these on a stability ball or remove one of your bodies pillars ( one leg or arm off the ground).
To develop those 6 pack muscles also do weighted exercises like the cable rope crunch, (I know its called a crunch…) and seated bench leg lifts with a dumbbell between your feet. Keep the reps between 8-10.
6. What is the best exercise to lose belly fat?
The best exercise to lose belly fat is…
The one you are going to do to consistently and intensely!
No matter how good the exercise is at burning calories or building muscle, if you don’t do it you won’t achieve the benefits.
But to answer the question, any movement that involves the most muscles and gives you “the best bang for your fat burning buck”
If I had to choose I would probably choose the barbell deadlift, as it pretty much uses every muscle in your body to perform correctly. You can do it with heavy weights for lows reps to build muscle which in turn burns fat or you can do it with a lighter weight and do higher reps which will challenge your cardiovascular system.
7. Can busy dads lose those unwanted pounds in just 3 hours a week?
Providing the workouts are structured to provide maximum afterburn to burn calories and a structured diet is followed that is less than their caloric maintenance level, then yes it is possible.
My Dad Fitness workouts provide these two key components in only 3 hours a week because of the combination of high intensity weight training and supersets and high intensity cardio interval training.
30 minutes of resistance exercise followed by 16 minutes of intervals gives you maximum muscle building and fat loss in only 3 hours a week.
Combined with a healthy diet of 3 meals and 2 snacks a day, busy dads are losing those unwanted pounds in the shortest amount of time so they can get on with their life and spend time with their family.
8. What is the SECRET about getting six pack abs?
I am sure you heard the famous quote “Knowledge Is Power” right?
Well, guess what, I believe that’s a bunch of crap!
If that were true most people walking around these days would be in
awesome shape with lean hard 6 pack abs.
But we all know that’s not the case.
Even though most people already know you have to eat healthy and
exercise to get in shape.
So they have the KNOWLEDGE, but do they have the POWER?
Only if they take ACTION
That’s because “Applied Knowledge Is Power!”, see the difference?
So if that is the secret, I am letting it out know. Take action.
You have the knowledge.
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
Here is PART II of the Awesome Abs article so you can finally be a Dad with Abs!
Click here to read ==>PART I
In Part II of the awesome abs articles series, we are focusing on DIET. This is the most important aspect of getting to reveal those rock abs that you train so hard in the gym. I love the quote “Abs are built in the kitchen”. This is primarily true because you could do a 1000 crunches a day and still not see your abs if your eating the wrong foods. Most people today are overweight, so basically do the opposite of what most people do so you don’t look like most people. Years ago growing up people made fun of the fat kids in school. Now most kids are fat so they make fun of the skinny kids and they are now the minority.
Here are 3 simple secret diet strategies to get those abs once and for all.
1. Eat Dinner For Breakfast
Yes, you read that right, eat dinner for breakfast! Stay away from the highly processed boxed cereals and have what most people see as a dinner meal. Lean meat and veggies. Here is another diet secret that Olympic athletes use to get super lean, super fast. Have a meat and nuts breakfast every morning. This keeps your blood sugar stable and gives your muscles lean protein and healthy fats to keep your metabolism elevated. You will also find that you have better mental clarity. Example meals would be a turkey burger and cashews, or steak and walnuts. Try a different meat and nuts combo every morning.
2. Earn Your Carbs
You need carbohydrates for energy right? Yes, but are you consuming more energy in the form of carbs than you are burning up? Here is a simple and easy way to manage your carb intake: Only eat starchy carbs during the 2 hours after your workout. During this time your body will use the carbs to replenish your muscles energy stores and they won’t be stored as bodyfat. Starchy carbs are the pasta, potatoes, rice, oatmeals, breads and cereals. Even when you do eat these post-workout, make sure you choose the whole grain and whole wheat varieties. The rest of the day eat fruit or veggies as your carb source.
3. Eat Breakfast For Dinner
So you already had dinner for breakfast. It only makes sense to have your normal breakfast for dinner. Keep remembering to do the opposite of what is the norm. Most people’s diets are backwards; they eat a small breakfast, if at all, then a medium lunch and top the day off with a large dinner. To achieve a lean body you need to have a large breakfast, a medium lunch and a small dinner. This coincides with most peoples activity levels, making sure calories are being used as fuel and not stored as fat. So for dinner an omelet with mixed veggies is a great choice to end the day towards leaner abs.
Just by implementing these 3 simple diet tips you will notice a dramatic improvement in losing that unwanted belly fat.
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
Do you want to burn fat 9 times faster than most people in the gym?
Well, doing short interval cardio workouts have been proven in studies to burn 9 times more fat than long boring cardio.
Who has an extra hour anyway to spend walking on a treadmill like a hamster while reading a magazine hoping to burn enough calories to melt off those excess pounds?
Reading these magazines while working out has been shown to make you feel worse about yourself according to this article on MSNBC. http://www.msnbc.msn.com/id/25291978
With the Dad Fitness workouts you build muscle and burn fat in the same short workout.
Today was my off day from the gym, but I decided to do a fat burning interval session on my home treadmill. After only 15 short minutes I was soaked, and I drove my metabolism into high gear all day.
Here is how I did my Interval Cardio workout today on the treadmill. I used a one minute sprint paired with a 2 minute recovery walk.
5 mins-Warmup of walking
5-6 mins- Sprint
6-8- Walk
8-9 Sprint
9-11 Walk
11-12 Sprint
12-14 Walk
14-15 Sprint
15-20 Cooldown walk
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
If you are a busy dad and sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Dad Fitness to cut back on your workout time, boost your metabolism (allowing you to burn calories and fat ALL day and night), and help you lose inches and fit back into your old clothes. http://www.dadfitness.com
I will also use this blog for daily tips,thoughts, workouts, comments and whatever else is on my mind.
So stay tuned 
SB
PS. Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at http://www.dadfitness.com.
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