Hope you had a good weekend and enjoyed Super Sunday.
I am not much of a football fan so my game of choice was watching the Pens vs Caps hockey game. The outcome wasn’t in the Pens favor though…
But I did enjoy the Greek Pita Pocket Pizzas I made for some gameday grub.
I am “flying solo” all week as my two favorite girls (wife and daughter;-) is gone back home to visit my parents…
But I can’t wait to use two of my favorite new training tools at the the gym this week!
One improves posture and balance and the other will increase grip strength and blow up your arms like you wouldn’t believe!
Check out these two cool training tools that I use and that I highly recommend for bigger muscles and better workouts.
*These might be considered “weird” and might get a few looks but the results will be well worth it…
1. Vibram Five Fingers
For the last 2 years I have been training in Nike Free shoes. These have a flat sole that brings you closer to training in a barefoot. Again the future of fitness is in the past as more and more research shows that wearing jacked up highly padded running shoes throws our bodies out of alignment and conditions us to land on our heels when we run, when naturally running barefoot we should be landing on the middle ball of our foot which acts like a cushioning spring.
From the huge shoe companies who make billions selling us “running shoes” to the world’s top Universities like Harvard, they are realizing the benefits of simulating barefoot running. The only problem left with this recommendation was the actual “barefoot” part which can be hazardous if you’re running in the great outdoors.
Enter the Vibram Five Finger “shoes” which is like a glove for your feet. These give you the benefits and allow the natural movement of barefoot movement without the dangers of treading over broken beer bottles in the park. Just imagine you wore gloves on your hands all the time, how desensitized your sense of touch would be. Just like your hands your feet are made up of many muscles and nerves that need stimulation to keep you strong and balanced
Wearing these almost eliminates most people’s back, knee and hip pain almost overnight, as it allows you to have a more natural heel-strike when you walk, run or workout.
I love how in tune they make me feel while training by giving me a stronger and more balanced feel, especially during exercises like deadlifts or squats when your heels are your anchor to the floor, something spongy running shoes just can’t do…
To find out more about this cool training tool visit www.VibramFiveFingers.com and see what they are all about.
2. Fat Gripz
What guy doesn’t want to build bigger biceps and strong ripped forearms? Well this cool training tool, will allow you to do that within seconds!
Based on the idea of “thick bar” training that increases your grip and arm strength by increasing the diameter of the bar. Fat Gripz takes this strongman idea and makes it practical for every gym goer with these high quality foam-like bar sleeves that slides on any barbell or dumbbell doubling the thickness and giving you the arm workout of your life!
Not just limited to specific arm exercises Fat Gripz can be used for any exercise involving bars or dumbbells for an instant increase in arm and grip strength. Just don’t expect to use the same weights as you would without as your forearms will be fighting for their life to hold on.
For more info on Fat Gripz check out www.FatGripz.com
With all the infomercial fitness fads that promises a smaller waist but leaves you with nothing but a smaller wallet, thinner feet and thicker bars are the two newest evolutions in fitness that are the real deal and will give you bigger muscles and better workouts. Now give them a try and let me know how cool they are…
With the New Year just around the corner we all want a fresh start on our fitness goals. If your main goal is to put on solid muscular weight without looking like a bloated bodybuilder then you need to start the day off right by providing your hungry muscles with the nutrients it needs for muscle growth and repair. Even if your goal is fat loss, remember lean muscle is your body’s fat burning engine…
My favorite breakfast meal has always been an omelet. But while focusing on putting on maximum muscle I wanted to up the protein and stay away from processed carbs. So I came up with The Mexican Muscle Omelet, full of high quality protein from the eggs and beef, healthy fats from the eggs and coconut oil and natural carbs from the veggies and fruit. Plus a little spicy kick to wake up your metabolism!
Don’t even think about using egg whites thinking it’s “healthier” because all the nutrients and half the protein is in the yolk and as holistic strength coach Paul Chek says “do you think God f%ck*d up when he created eggs with a yolk”…
Plus being a busy dad I came up with a few kitchen hacks to make prep time fast and get a perfect omelet any day of the week.
The Mexican Muscle Omelet
4 Whole Omega 3 Enriched Eggs (free range is even better)
1lb of lean ground sirloin
Chopped onions, bell peppers and mushrooms
Sprinkle of shredded cheese
Spoonful of pickled jalapeno peppers
sea salt and pepper
2 Tsp of coconut oil
Heat one skillet on medium heat with 1 tsp of coconut oil.
Add ground beef and fry until brown, add peppers, onions, mushrooms, salt and pepper and fry for another 5 minutes.
In second smaller skillet heat 1 tsp of coconut oil on medium heat and add 4 whole whisked eggs to pan.
When eggs begin to cook push in edges and add some of the beef/veggie mixture from the 1st pan onto one half of the eggs and top with cheese.
Flip half of omelet over until full cooked.
Serve with some fresh fruit and combined with some intense muscle building workouts you will have some fresh new muscle in the New Year.
Kitchen Hacks:
Use the leftover ground beef to make omelets for the family or store it in the fridge to make your morning meal quick and easy.
Use the bigger skillet next to the second smaller skillet to transfer the beef mixture with no mess and the smaller pan makes a perfect size omelet.
Are you scrambling around in the mornings like eggs in a pan trying to fix a quick and nutritious breakfast?
If so, then give this jacked up French Toast recipe a try to feed those hungry muscles before you head out there door.
High Protein Feel Good French Toast
2 slices of 100% Multi-Grain Bread
3 Omega 3 enriched Eggs
1/4 cup of milk
1 scoop of vanilla protein powder
1 tsp of cinnamon
1 tsp of vanilla extract
-Take the eggs, milk, protein powder, cinnamon, and vanilla and whisk them together in a bowl.
-Spray a non stick pan with cooking spray and turn to medium heat.
-Soak each piece of bread for at least 1 minute in the mixture pressing down as to make the toast absorb as much as possible.
-Fry each piece 2-4 minutes each side until golden brown.
Top with fresh fruit or berries…Enjoy!
You probably read lots of articles by now on the BEST workout routines.
Heck, I am a fitness writer myself and after 15 years of studying health and fitness inside and outside the gym as well as earning lots of advanced certifications I am confident that the advice I give works and is also safe and helpful for a healthy person.
Unfortunately with the age of the internet everyone thinks that they are suddenly qualified in exercise science and advanced program design.
That’s why mechanics don’t do brain surgery and why your dentist don’t fix your plumbing, (although some of their tools do looks the same).
It’s because they SPECIALIZE in their field and when we want expert results we go to an expert.
But you still have to be careful who you consider an expert despite some fancy letters after their name.
After seeing a workout routine that was left in the gym the other day I am almost ASHAMED to be called a Personal Trainer in the same breath as the “personal trainer” who designed this exercise program below!
This has got to be the WORST weight training program I have EVER seen!
…and trust me I have seen it all and this even goes way beyond any of the over hyped bodybuilder routines found in the magazines.
I am sure my 2 year old daughter would come up with a better routine, as her squat technique is impeccable.
It’s no wonder guys at the gym are walking around with torn up shoulders and bad backs. I would rather they stay home and did nothing, than follow stuff like this and breakdown their muscles and mobility with the overuse and redundant exercises found below.
95% of these exercises are not only a waste of anyone’s time for building muscle but the unnatural angles recommended for some of these movements make them go from bad to down right DANGEROUS!
So I hope the “trainer” who blindly slapped this workout routine together goes back to eating their Cracker Jacks and the personal trainer certification that came with it…
WARNING: Displaying this workout is for novelty purposes only and may cause a choking hazard if anyone with a brain reads it while eating or drinking.
The Worst Workout Routine EVER
3 sets of 10 for everything.
(wow, that’s creative)
Day 1
Wide Grip Bench Press
Wide Grip Incline Bench Press
Pullover
Decline DB Press
Bench Dip
Cable Flys
Cable Crossover
Pushup
Day 2
Lying Bicep Curl
Preacher Curl
EZ bar Concentration curl
Cable Bicep curl
Tricep Overhead DB Press
Skull Crusher
One arm Cable pushdown
Dip
Day 3
Pullup
Cable One Arm Pulldown
Lat Pulldown
Seated Cable Row
T Bar Row
Bent Over Db row
Reverse Fly
Back Ext.
As for lower body exercises I didn’t see any but was too disgusted to turn the page and waste my time reading any more of this garbage.
If you are a busy dad and is looking for professionally designed workout routines done for busy dads by a busy dad, check out www.DadFitness.com for safe and effective workouts and nutrition plans that give you maximum results in minimum time.
1. Weekly Workouts
Do 3 Dad Fitness workouts a week of strength training and metabolic intervals. Keep your workouts under an hour.
2. Calorie Counting
Don’t count calories and don’t diet…count ingredients and eat real food that hardly has any.
3. Five Feedings
Eat 3 meals a day with 2 snacks; lean meats, fruits, nuts and veggies. If it’s not a plant or animal don’t eat it.
4. Big Breakfast
Have a big breakfast, medium lunch, small dinner. Most overweight people eat a small breakfast, medium lunch and large dinner.
5. Healthy Hydration
Drink only zero calorie natural liquids, water, coffee and tea…diet soda is not natural.
6. Sun and Sports
Get outside and be active with family and friends. Don’t be all show and no go, muscles are meant to move, so put them to use and run, jump, climb and play.
7. Rest and Relax
Get 7-8 hours of sleep a night and de-stress during the day with short naps or meditation. Sleep one hour for every 2 hours you’re awake.
By following these 7 Habits of Highly Fit Dads 90% of the time and focusing on progress and not perfection you can have some freedom and still be a fit father.
With summer just around the corner, it’s not too late to get started now!
If you want a simple program that tells you what to eat, and how to workout to get maximum results in minimum time – get over
to Dad Fitness, The Ultimate Workout and Nutrition Plan For Busy Dads
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