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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
Last week I posted a video showing you warmup exercises for your workout. Performing a proper warmup is the first piece in the puzzle of having a perfect workout.
It’s especially important if you live in a colder climate like me where it’s currently -50 degrees Celsius with the windchill! Yeah you read that right…minus 50 degrees Celsius. So I make sure to add a couple extra minutes to my workout warmup when the temperatures drop to these insane levels…
If you started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds.
Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency.
This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.
Here is my stretching routine that I make sure I do after EVERY workout…
Let me know some of YOUR favorite stretches by posting a comment below!
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…
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!
You won’t believe what I am going to do tomorrow…
I am competing in my FIRST strongman contest!
No, I am not 8 foot 2, 450lbs, and my name isn’t Mariusz Pudzianowski
…try saying that name 3 times fast!
But I thought it would be fun to take on a new challenge and I believe that these “strongman” type movements are the future of fitness because they challenge your body the way it was meant to move in real life by pushing and pulling heavy awkward objects.
That’s why big professional athletes to lean ripped celebrities train this way because it carries over to real life movements AND it get’s you lean and muscular faster than any other type of workout!
Somebody have a flat?
Tire Flipping
Truck Pulling
Log Press
Farmer’s Walk
Cinder Block Lift
Finding out about this only a few days ago I haven’t had time to train for these lifts specifically.
So here is a quick workout video of me training to be the “World’s Strongest Dad”.
I will try and get some pics and video of the event so you guys can see me lying on the pavement in pain and making a fool out of myself…
Wish me luck!