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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…
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!
That’s why I am in the kitchen right now whipping up one of my famous Dad Fitness Pizzas for dinner this evening while my wife just took our baby daughter for a walk.
They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet” to the ultimate test.
The video hammers home an invaluable nutrition lesson…
So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.
While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.
After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!
LOL!
Here is the video.
Moral of the story – you CAN NOT out train a bad diet.
Here’s What You Can Do….Stop following a diet period.
Try these cool new MEAL PLANS instead.
Compare any other diet book or diet method to simply following a designed-for-you meal plan that eliminates 100% of the guess work and you will come out on top 100% of the time – GUARANTEED.
How do I know this?
Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!
And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.
It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.
There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.
Everything is already DONE-FOR-YOU and designed-for-you.
Grab your PROVEN meal plans here:
I promise these will give you everything you need to eat right so you can implement them immediately.
with your family.
P.S. Eliminate all the nutrition nonsense and stop thinking you need a special diet which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.
Take advantage of the HALF-PRICE sale that ends in 60-hours:
Forrest Gump movies It seems almost on a daily basis I continue to hear from busy dads who are trying to slim down and get in shape but are only doing long boring cardio like walking on a treadmill or even knee numbing long distance running to burn fat.
Without getting to technical, EPOC represents the process your body goes through in which energy is used to recover from exercise.
When you finish exercising, it takes time and energy for your muscle cells to return to resting levels.
Energy is also needed to replenish depleted glucose, protein and fat stores, and to remove accumulated cell waste.
The more rebuilding that needs to be done, the greater the rate of EPOC, which in turn, means more calories from your body’s fat stores are being burned after your workout.
While the primary factor in determining EPOC is exercise intensity, there is also duration to consider — just not to the same extent.
Just visualize spinning one of those Tops you used to have as a kid, as your metabolism. You want to spin it really hard so it will continue to spin on its own when you let go of it.
Studies show your metabolism remains elevated to such a level up to 48 hours after high intensity exercise like weight training.
When intense weight training exercises using your entire body are combined with intervals in the same workout, like are found in the Dad Fitness Workouts, the positive effects it will have on reshaping your body is astonishing!
Still don’t believe me? Here are 18 more reasons to weight train…
18. Weight training elevates your mood.
…and if you want a quick and easy recipe for my Mmmmmm Meatloaf, watch my latest cooking video.
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
For us busy dads its seems that fat loves to hang out around our belly.
Well it’s time to issue your belly fat an eviction notice and get that fat burning furnace started again…
Basically what is happening when you plateau on a weight loss program is your body is adapting to the workouts and caloric intake.
Your body is smart and is catching on to your fat loss efforts. It’s fat loss reserves are getting lower so it’s panicking and holding on to whats left.
It’s like when people who swim continue to be able to swim more laps and thinking that it is a good thing as they are doing more and improving their conditioning.
But what is happening is your body is burning less calories each time because you are IMPROVING your conditioning.
The harder your muscles and heart work to move your body the more calories you will burn even at rest.
Just visualize spinning a top as your metabolism…
You want to spin it really hard so it will continue to spin on its own when you let go of it.
Ok…enough analogies, I think you get the point!
So you will just need to kick things up a notch and cause a metabolic disturbance in your body so you keep losing fat.
Variety is the spice of life inside and outside the gym. Constantly challenging yourself improves your physical fitness as well as mental fitness.
We all know if you are bored with your current workout routine, you won’t do it. So don’t let your workouts get stale!
1. Change up your weight training workouts to exercises that you haven’t been doing. Make sure to focus on exercises that work many muscles at once like squats, deadlifts and pushups. Use different rep ranges like 1-3, 4-6, 8-10 and 12-15 reps, different angles such as flat, incline and decline, and shorter rest periods, 30, 60, 90 seconds or no rest.
3. As for your diet plan, don’t drop your calories too low, too fast. This is a surefire way to lose lean muscle mass and slow down your metabolism. Take a closer look at your diet and track your caloric intake for a few days to make sure you are not taking in some hidden calories that you may not be aware of.
You can’t trick basic biology. If you are burning up more calories than you are taking in, you WILL lose weight.
One simple tip for fast fat loss is to only eat starchy carbs like oatmeal, breads and brown rice within the 2 hour period AFTER your workout. That’s when your body will use carbs for restoring energy instead of storing fat.
For the rest of your daily meals and snacks, eat only fruits and veggies for energy and fiber rich carbohydrates.
With a few little diet tweaks and adding some variety and intensity into your weight loss plan you should start losing that frustrating fat again.
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