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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!
Rules… As parents we are famous for them. As kids we hated them. Young and old, we all need structure in our lives simply because it works.
When it comes to designing the best workout routines for men, don’t get Paralysis by Analysis by the 1,950,000 results looking back at you from Google.
..and please don’t try to follow some of the marathon bodybuilding workouts from the muscles mags on your local newsstand unless you want to break your body down instead of build it up.
No cookie cutter workout program works best for everybody, but most fitness experts would agree on what makes up a well balanced workout for busy dads with real life responsibilities.
So here are 6 Rules for a Perfect Workout to build real-man muscle, lose that beer belly, and say good-bye to those aches and pains once and for all.
Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)
Starting off the workout with a Dynamic warmup instead of stretching, increases body temperature and wakes up your nervous system by moving your body’s major muscles in a natural range of motion
Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)
Including a compound exercise first in your exercise routine works all major muscles by working in a lower rep range you build strength AND muscle right from the start.
Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)
Then by pairing opposing muscles groups in a superset fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.
Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)
By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the glutes and lower back which build functional strength you can use in everyday life.
Rule 5: Abdominal Movement
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)
The best ab workouts involve the exercises that use your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.
Rule 6: Cooldown: Static Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)
Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.
Sample Workout:
Warmup
Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each
Strength Training
1. Barbell Squats, 3 sets of 4-6 reps,2 min rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps, no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4. Abdominal Planks, 2 sets, hold for 60 secs
Cooldown
Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch
Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.
September seems to be a busy month for everyone. Back to school, back to work and back to some serious workouts!
After talking with my buddy Craig Ballantyne of Men’s Health magazine I asked him to share his 5 best tips to help you guys get more energy to get through the busy fall season and here is what he had to say.
1) Go to bed and get up at the same time everyday.
2) Get 30-minutes of activity everyday.
3) Eliminate all added sugar from your diet.
4) Eat more fruits and vegetables and drink more water.
5) Drop the mega-caffeine coffee and switch to Green Tea.
Sounds simple eh? But it works!
So use those tips and have more energy….
PS.Craig Ballantyne and my buddy Chris Lopez just released a new Kettlebell Fat Loss home workout program called Kettlebell Revolution. I can’t recommend Kettlebell workouts enough if you want to get bodysculpting results in 10-20 minutes per day.
So don’t miss your chance on these powerful new home workouts – heck, you can even do them at the park.
Get your Kettlebell workouts here:
=> Kettlebell Fat Loss Workouts
Time to fight the fat this fall!
Do you have any other tips you would like to share to get more energy?
Post them by leaving a comment below.
I can’t believe summer is winding down already. At least here it is anyway.
Summer is great though: taking the kids to the beach; getting some exercise outdoors, and firing up the grill and sitting out on the deck just because…
Plus I really like Bud Light’s new summertime lime beer! Goes great with this Chicken Taco recipe.
For most people though, the thought of the days getting shorter and the air getting cooler represents the slowing down of the summer season.
But, this doesn’t have to mean that your workouts has to slow down.
As the fall season draws in learn to welcome the heat generated by some intense workouts.
So with the changing of the seasons, maybe it’s time you changed up your workout program.
Here is an awesome new Medicine Ball Bodyweight Workout that I am really enjoying!.
You can do this at the gym, at home or during a sunny fall day at the playground with the kids.
All you need is a medicine ball and use any monkey bar attachment for your chinups.
*Warmup with Medicine Ball Squat To Overhead Press, 2 sets of 10 reps or just push your kids on the swing!
1. Medicine Ball Overhead Lunge, 3 sets of 10 reps, rest 60 sec
2A. Medicine Ball Close Grip Pushups, 2 sets of max reps, go directly to:
2B. Medicine Ball Chin-Ups with ball between feet, 2 sets of max reps, rest 60 sec
3A. Medicine Ball Mountain Climbers, 2 sets of max reps, go directly to:
3B. Medicine Ball Ab Plank, 2 sets, hold as long as you can
Try this new busy dad workout and let me know how you like it by leaving a comment below!
By “going with your gut” I don’t mean you should accept that beer belly hanging over your belt.
What I mean is that sometimes you have to go by how you feel if you want to stay motivated with your exercise program.
I have no workout scheduled for today so it’s my wife’s turn to hit the gym as I stay home with our baby daughter Matea for the afternoon.
It’s a cool rainy day here so I guess we will have to keep things inside. I hope Hokey Pokey Elmo can keep up!
I am looking forward to tonight though as it’s “date night” with my wife and Matea will spend the night with her nanny and poppy.
Not sure if we will go out or cook dinner at home…
Yesterday I went to the gym for a busy dad workout but when I got there I wasn’t really in the mood to do the workout I had planned.
I just wasn’t up for heavy deadlifts and I wanted to just do whatever I felt like doing for a change so I threw my training journal back in my gym bag and did whatever exercises I felt like doing.
This is something I rarely do so when I have days like this I know it’s time to change up my workout.
So here is what I came up with after my warmup.
Dumbbell Pushups off hexagon dumbbells supersetted with Inverted Barbell Rows.
3 sets each, 12-15 reps
V Bar Weighted Pulllups with a 10lb plate attached to a dip belt.
6 reps, 2 sets, with a 20 sec negative lowering for the last rep
Bulgarian Split Squats
8 reps each leg, 2 sets
Standing Dumbbell Curls/Hammer Curls
I supersetted a set of dumbbell curls with a set of hammer curls
2 sets each
Seated Calf Raises
2 sets of 10 reps
Ab Wheel Rollouts
2 sets of 10 reps
I really enjoyed this workout, I got a great pump, worked up a good sweat and it was mentally refreshing to just “wing it” at the gym for a change.
I have been doing the same Dad Fitness workout routine for the last 4 weeks so I will design a new workout program and start Sunday or Monday.