So when it comes to keeping my bodyfat around 10% year round I am not a guy to count calories or have a cardio crush on the treadmill display (which studies show are inaccurate anyway).

Despite what you may have heard in the gym, muscle does not WEIGH more than fat. A pound is a pound despite what’s being weighed. But muscle is more DENSE, meaning 5lbs of muscle takes up less space than 5lbs of fat (and makes you look a hell of a lot better!) Plus muscle is metabolically active unlike fat which just hangs around for the ride and makes chinups that much harder.

But on page 46 in the September issue of Men’s Health, I noticed a chart showing the estimated calories burned not by hitting the gym but by doing “manly” around the house activities. Remember, muscles are made for movements not mirrors.

Average number of calories an 180lb man burns in an hour of…
(I currently weigh 175lbs, close enough)

Chopping and splitting wood, 491
Cleaning gutters, 409
Mowing grass (pushing by hand), 491
Painting outside, 409
Planting trees, 368
Raking, 352
Trimming trees, 286
Carpentry, 245
Papering or Plastering, 245
Sanding, 368
Wiring and Plumbing, 245
General cleaning, 245

So after a busy and productive morning off yesterday where I “prepared” dinner before breakfast (by throwing a roast in the crockpot), headed to the gym for a quick Dad Fitness workout, mowed and raked the front and back lawn,then cleaned up around the house all before lunch, it made me break out the calculator.

Calorie Countdown Calculator

Dad Fitness Workout (45 mins)- 362 calories

Mowing Grass (30 mins) – 245 calories

Raking Grass (30 mins) – 176 calories

House Cleanup (30 mins) – 122 calories

The total caloric burn from just these 4 activities alone comes to 905 calories!

Provided you eat REAL food that was made by Mother Nature and not Man, like is found in the Dad Fitness Meal Plans, you can eat great tasting food and not have to worry about dieting and counting calories.

So the next time your wife gives you the dreaded “to-do” list think about all the extra calories you are going to burn by mowing the lawn or painting the deck.

Thankfully, from now on, counting calories will be one chore that you won’t have to think about…

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…

Click here to view the embedded video.

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.

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

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.

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

Thanks to my wife, I got to workout at the gym today.

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She came home from work for lunch and watched Matea while I was at the gym. She even cooked me a tasty postworkout meal of an omelette and potatoes, shes awesome! ( I just booked an Aqua massage for her for Valentines Day)

The rest of the day I am playing Mr.Mom and staying home with Matea.

I had an awesome Dad Fitness workout, one of the best in a long time!

Here is the rundown:

Flat BB Bench Press,1 max set of 3-5 reps

Flat DB Bench Press, 4 sets of 6-8 reps

Bent Over DB Row, 4 sets of 10-12 reps

Rope Face Pulls, 3 sets of 15 reps

BB Russian Twist, 3 sets of 8 reps

For times that you can’t make it to the gym here is

How To Build A Home Gym
by Sean Barker,CPT

You don’t need to buy an expensive gym membership so you can use all those complicated machines to get in shape. People were building muscle and burning fat long before any of those strange looking machines were invented.

Also a treadmill or stationary bike would be a bonus for cardio exercise but not necessary as you can still do cardio exercise with your body weight, some light dumbbells or outdoors.

As long as you have enough space to fully extend your body vertically and horizontally you can setup a small home gym. You can get a set of adjustable dumbbells up to 40lbs which would be enough for most people at your local Walmart or sporting goods store for around $40. Stability balls are also inexpensive at around $20 as well as a mat for $10. An adjustable exercise bench will run over hundred bucks but most sporting goods store have previous used ones for half price. So for convenient exercise on a budget you can setup your own home gym for under $100 bucks and if your are really determined but tight for cash, you can get a great workout with just your body weight.

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Here is a great body weight workout that can be done anywhere at anytime. Plus it won’t cost you a penny! Do tens reps each with no rest, then repeat the circuit 3 times.

Bodyweight Squats

Pushups

Forward Lunges

Abdominal Planks (hold for 30-60 sec).

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

There are all types of ways to do interval training, and research hasn’t shown us a best way yet. There is NO best interval training workout for fat loss, however, some of my favorites are:

a) 1 minute on, 1-2 minutes off, repeat 6 times.

b) 30 seconds on, 90 seconds off, repeat 6 times.

c) 45 seconds on, 90 seconds off, repeat 6 times.

d) 20 seconds on, 40 seconds off, repeat up to 8 times.

Make sure to include a warm-up and cool-down after each.

And remember, you can use all types of interval training methods for these workouts.

You can do treadmill running, hill walking, stationary cycling, sprinting outside (if you do extra warm-up), kettlebell swings, medicine ball power woodchoppers, rope jumping, rowing, swimming, or even the elliptical machine (if you think it works).

One research study even used 8 seconds on, 12 seconds off for a total of 20 minutes, but these short intervals are almost impossible to do on regular gym equipment.

For more in-depth, step-by-step fat burning plans, visit:

==>TurbulenceTraining.com

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

So after my TT For Meatheads Workout D this morning (which I got an crazy pump from with the arm supersets) we headed out to Smokey Mountain to the local hiking trails.

A lot more fun than incline walking on a treadmill!

The sun was beaming down and the sky was a perfect blue on this crisp fall day as we took Matea in her off-road BOB stroller up the mountain hiking trails.

I started fooling around with some of the options on my camera and got some nice high resolution shots of the bubbling brook.

With the Dad Fitness Workouts you only have to workout 3 hours a week so you can have time to do things like this with your family!

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

Dad Fitness is the ultimate workout plan for busy dads to help you burn off that sagging beer belly once and for all, with only 3 short workouts a week.

But you have less than 24 hours to grab the incredible bonus package that I have put together to help you lose fat in time for summer. Which is just around the corner by the way.

Whether it is a summer vacation to the Caribbean or a family reunion , you want those strong arms, rock hard abs, and those inches off your waist, and Dad Fitness gives you a clear blueprint
to do just that.

But don’t worry you won’t have to spend all your summer slaving away in some hot and crowded gym.

You should be outside enjoying your new body with your family and friends not wasting your life away in your basement on the treadmill every day. You need short, effective workouts that allow you to get the job done so you can live your life.

With the Dad Fitness system, you’ll be able to finally have balance between working out and spending time with your family and friends, because Dad Fitness, unlike most long and boring workouts, requires only three short, but intense, workouts per week.

Click here to get your Dad Fitness e-book today
=> http://www.dadfitness.com

In case you didn’t get or read my original e-mail because you were too busy at the time, here’s the original message:

Are you a busy Dad who is sick and tired of carrying around that ugly “beer gut”?

Do you want to finally be able to take off your shirt this summer and be proud of your body?

If so, keep reading my friend, because this will be the most important blog post you’ll ever read.

Well, summer is just weeks away, and you can no longer hide behind all that clothes and I know you don’t want to be the guy who gets in the pool this summer with his shirt on so you can hide your man-boobs.

I stumbled across an innovative new workout plan that will help you lose fat and build lean muscle as fast as humanly possible with just 3 short and simple workouts a week. Busy dads everywhere who work long hours and have a time-stealing commute are using this
workout program to get rid of that belly once and for all.

Hi, my name is Sean Barker. I am a nationally certified personal trainer, a worldwide award winning bodybuilding competitor and most importantly, a proud and busy dad.

I have been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world.

I am associated with the top trainers in the industry and have provided fitness consulting to numerous people over the years helping them get real-world results in the shortest amount
of time. I have been relentless with respect to increasing my knowledge and practical experience within the specialties of training and nutrition–and for one reason–to assist others in discovering and achieving their true physical potential.

Well, after getting married and having our first child things changed.

People always would say to me that you couldn’t maintain that body once you got a “real life” and got married and have kids.

I was starting to think they were right as my championship physique slowly starting slipping away from me.

On top of having a newborn baby I was also working over 40 hours per week, 12 hour rotating shifts of dayshifts and nightshifts. I was lucky if I slept for more than 4 hours at a time and that
left me with hardly any energy to function.

So getting the time and energy for working out the way I always had was impossible!

If you are a busy dad like me and you are sick and tired of that ugly beer belly, then you must start using the Ultimate Workout Plan For Busy Dads; The Dad Fitness System, 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.

“In just 11 weeks I went from 247lbs to 198lbs,
lost my beer belly and gained rock hard muscle!”
Toby Aylward, Toronto, Canada

Click here to get your Dad Fitness e-book today
=> http://www.dadfitness.com

You’re cheating yourself out of years of healthy living that you owe to yourself and to your family!

Dadfitness.com is helping busy dads everywhere get the body they deserve in only 3 hours a week. Say good-bye to spending long hours in the gym to build muscle and then trying to find time for additional cardio to burn fat.

So to celebrate the launch of Dad Fitness and to help you finally lose the fat once and for all this summer, I have put together 6 limited-time bonuses just for you. These bonuses will ONLY be
offered for the next 3 days. After Thursday at midnight, you’ll never again have a chance to get all 6 of these bonuses together again.

I know how difficult it is to find real, expert advice on fitness and fat loss workout exercises these days. It’s not your fault. With all the conflicting information you hear on TV and the
outdated advice printed in magazines, its no wonder so many Dads are bored with their workouts and frustrated with their lack of results.

Plus, you’re finally getting a program for someone who has been there in your shoes struggling with the life of a busy dad – but who found the answer to your problems. From one Dad to another, I guarantee this is the best fat loss and lifestyle system for Dads anywhere!

With Dad Fitness, you have nothing to lose (except for that gut!) and everything to gain (including more time to spend with your family, rather than spending your time slaving away in some overpriced gym with little to no results to show for your hard efforts.

Exercising with the innovative Dad Fitness workouts you only need to workout 3 hours in a whole week. Hey, we can all find 3 hours in a week. We spend more time than that checking email or channel surfing.

Not only are the Dad Fitness workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you’ll love his workouts. Or just return it for your money back.

Now let me tell you more about the Dad Fitness workouts.

You’ll get FAST results in only 3 hours a week!

You read that right. Exercising with the innovative Dad Fitness workouts you only need to workout 3 hours in a whole week. Workouts are 1 hour or less!

You’ll build muscle and burn fat.

No more trying to find the time to do separate weight lifting workouts to build muscle and cardio workouts to burn fat. The Dad Fitness unique exercise design will turn on your body’s muscle
building switch while at the same time cranking up your metabolism and forcing your body to burn fat as energy 24 hours a day, 7 days a week.

You’ll turn back your metabolism to someone half your age.

Most people think their metabolism runs like a slug just because they are a certain age. Yes as you age your metabolism naturally slows down a little. But its not the main cause of weight gain as
you age. It’s your lifestyle that accounts for the majority of your weight gain as you age. The Dad Fitness lifestyle resets your metabolic switch and increases your Testosterone so you will burn
fat and build muscle like you did
in your twenties.

You’ll learn how to eat quick, great tasting foods that you and your family can enjoy.

Hey, we work hard to provide for our family. We have big hearts but we also have big appetites! Living the Dad Fitness lifestyle, you won’t have to starve yourself or eat tasteless non-satisfying food.
We provide a huge nutrition manual full of hearty great tasting meals and snacks that are easy to prepare for you and your family.

You’ll increase your self-confidence and become the strong dad you want to be.

If you change the way you look, you will change the way you feel. You will finally get back that self-confidence as you increase strength and lean muscle with the Dad Fitness workouts. The best gift you can give your kids is to be a strong and healthy role model.

“The Dad Fitness Lifestyle System worked wonders to get me in the shape of my life with only 3 workouts a week.”Fred Pretty, Wabush, NL, Busy Dad of 3 kids

Click here to start the Dad Fitness workouts
=> http://www.dadfitness.com

If you’ve ever struggled to figure out what to do for your fat loss program, then worry no more. Dad Fitness spells it out, workout by workout, exercise by exercise, set by set, and rep by rep, for a full 16-weeks of fat loss workouts.

Dad Fitness also includes workouts for the absolute beginner to help any newcomer, no matter what your situation, get started on their fat loss plan.

How badly do you finally want to feel good about how you look this summer? Maybe your New Years resolution is long forgotten or you lacked the time to follow those long and complex workouts you might have seen in the magazines. Or maybe you just got tired of doing the same workout week-in and week-out, with no results. All of those problems are fixed by the Dad Fitness program.

With all of the beginner workouts, 12-weeks of advanced fat loss workouts, AND these 6 limited-time bonuses, you will have all the info you need to burn fat fast. PLUS, you’ll have step-by-step instructions for everything, including exercise descriptions with photos, to what to eat at each meal, and exactly how many repetitions you should do for each exercise.

End the frustration once and for all. The body you’ve wanted to have all these years can finally be yours and in less time than you’ve always thought necessary. Get ready to experience a new
body thanks to all the inches you’ll lose, the pounds you’ll shed, and the energy you’ll gain in the next few days, weeks, and months ahead with the Dad Fitness Lifestyle System.

Here are the 6 FREE bonuses you get delivered INSTANTLY to your computer when you get the Dad Fitness System during this celebration so you can get started today.

1) Abs For Dads, 7 Habits for Awesome Abs
(Retail Value = $21.99)

Dad’s Fitness expert Sean Barker reveals the 7 secret strategies you must follow to finally get those rock-hard abs. Bonus fat burning workout is included!

2) Posture And Core Conditioning
(Retail Value = $24.99)

A must read e-book by David Grisaffi,author of the best-selling e-book Firm and Flatten Your Abs. Improve your overall posture and increase your core stability to prevent back problems
in the years ahead.

3) Skyrocket Your Fat Loss Success
(Retail Value = $27.99)

A candid and revealing conversation with fat loss expert Tom Venuto, as interviewed by Tom Nicoli, clinical hypnotherapist featured on dateline NBC’s Ultimate Weight Loss Challenge.

4) The Unnatural Athlete
(Retail Value = $29.95)

The Unnatural Athlete e-book by hailed coach Charles Staley. A treasure chest of Coach Staley’s most politically incorrect writings on eating, training, time management, motivation, you name
it…its here.

5) Busy Dad Weight Loss
(Retail Value = $22.99)

How a busy dad got ripped. Scott Tousignant, BHK, CFC is the creator of Unstoppable Fat Loss…Empower Your Mind… And Your Body Will Follow! Scott has also authored 2 books that are transforming the bodies of people around the world. The Fit Chic and The Fit Bastard.

6) The Ultimate Home Gym Guide
(Retail Value = $24.99)

“Mighty” Joe Stankowski reveals the secrets to keeping money in your pocket in the original Ultimate Home Gym Guide. Whether you live in a mansion in the hills or a studio apartment in the city, you’ll learn how to get the equipment you need to get an effective, fat-burning workout – without monthly membership dues or long waits for the equipment you want to become
available. The Ultimate Gym Guide offers previously “top secret” sources of fitness equipment you never knew existed.

But this entire package is only available for the next 72 hours. On Thursday, June 12th, at midnight, the 6 new bonuses will disappear from the offer, quite possibly never to be given away
again.

If you don’t pick-up this incredible collection of fat loss bonuses today, you might kick yourself for missing out. This is the kind of information that can take you from a fat dad to a fit father almost overnight.

Results is what you want. If you start now, you’ll be burning fat and changing your body almost immediately, and that will give you the complete motivation and inspiration you need to keep at it week after week. After all, you have no time to waste to get your body ready in time for the summer season.

This is the year you are going to be the fittest dad on your block!

No more getting in the pool with your shirt on, no more sitting in the shade wearing extra clothes. And no more spending all the nice weather inside on a treadmill. Use the Dad Fitness workouts and the fantastic nutrition bonuses to change your body once and for all.

Simply go right here to get started:
=> http://www.dadfitness.com

P.S. Hurry, you only have until Thursday night, June 12th, at 11:59pm to claim your SIX limited-time bonuses. And remember, you get everything in the Dad Fitness package!

P.P.S. Try Dad Fitness for 8 weeks. If you aren’t thrilled with the decreased workout time, increased fat loss, and enhanced energy from the Dad Fitness system, just let me know. Dad Fitness has already been trusted by the biggest fitness professionals in the world, and I guarantee it will work for you too!

Click Here To Get The Ultimate Workout Plan for Busy Dads:
=> http://www.dadfitness.com

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