Dad Fitness » Workout Program

5 Tips For Faster Fat Loss

Sean Barker — Tue, 10 Nov 2009 00:51:04 +0000

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!

6 Rules for a Perfect Workout

Sean Barker — Mon, 05 Oct 2009 23:58:08 +0000

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.

If you have any thoughts or questions that you would like answered, leave a comment on the blog…I am here to help!

5 Tips To Get More Energy

Sean Barker — Fri, 18 Sep 2009 00:33:09 +0000

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.

Fit and Fast Medicine Ball Workout

Sean Barker — Wed, 26 Aug 2009 16:08:12 +0000

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!

Go With Your Gut

Sean Barker — Sat, 18 Jul 2009 15:54:17 +0000

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.

The Dad Fitness Father's Day Fitness Celebration

Sean Barker — Thu, 18 Jun 2009 19:37:21 +0000

Well, the big day is almost here.

No…not Father’s Day, but the launch of the all NEW DadFitness.com and The Dad Fitness Lifestyle System.

I am celebrating Father’s Day early this year with busy dads around the world with the relaunch of Dad Fitness.

Starting tomorrow at 12 noon, The NEW Dad Fitness System will be available with some cool new bonuses and a limited time offer to get in the best shape you can this summer.

Here is a sneak peak of the NEW bonuses.

Buff and Busy Home Workout
(Retail Value= $29.99)

Busy dads can now build maximum muscle at home in minimum time with The Buff and Busy Workout from Dad Fitness.
You can finally be the buffest dad on the beach this summer with only 3 short home workouts a week! This workout program uses
the most effective muscle building technique called undulating periodization which has been proven to be
more effective in inducing maximum muscle gains when compared to traditional workout programs.

The Truth About Fit Dads Audio Series
(Retail Value= $99.99)

Listen in to these 3 EXCLUSIVE interviews with the busiest and fittest dads in the health and fitness industry today!
Brad Pilon reveals shocking truths about obsessive eating, food recalls and the shady supplement industry.
Mike Roussell gives you the 6 pillars of nutrition, how to lose more than 2lbs a week and the challenges of having baby twins! Zach Even-esh gets real about why us dads need to stay fit despite our busy schedule, why you don’t need a gym and how to balance hectic days and still get in a great workout. Finally you will hear how you can get in great shape despite being a busy dad…

Manley Meals Cookbook
(Retail Value: $39.99)

If your a hungry dad who likes to eat REAL food with your family and still want to get in great shape, you will love this cookbook.
Sean Barker shows you the real recipes he eats on a weekly basis to stay in great shape year round despite working 2 jobs and running a family.
This is fit and fast food recipes for guys who likes all the classics like burgers, pizza, pasta and how to grill the perfect steak.
Plus your kids won’t know they are eating healthy with these tasty wholesome ingredients!

VERY IMPORTANT: When you get your copy of the Dad Fitness System during this special promotion you will also get the 8 other FREE bonuses that has been a part of the Dad Fitness System. BUT, after this special is over all 8 of the other bonuses from other fitness experts will be gone for good!

So, during this Father’s Day special you will get all 11 bonuses for FREE along with the Dad Fitness System.

This is a HUGE package at a tremendous value, which includes workouts, meal plans, recipes and everything you need as a busy dad to build muscle and burn fat in only 3 hours a week.

The greatest gift you can give yourself or even your own dad is the gift of health!

Be ready at 12 noon tomorrow at www.DadFitness.com to get fit for life and be the best damn dad you can for you and your family…

I am looking forward to hearing your success story!

The Cure for the Common Cold

Sean Barker — Thu, 11 Jun 2009 00:41:01 +0000

Well, it looks like I am down for the count.

Yesterday I felt it coming on as I started getting all the dreaded flu symptoms…cough..cough..sniff…sniff..

I thought it might only be a little head cold but last night it hit me from head to toe while watching my Pittsburgh Penguins beat the Detriot Red Wings to force a game 7, GO PENS!

…fever, body aches and chills…wonderful!

I managed to get through the day at work and I am hoping to get through tomorrow as well as I am then off for my long weekend.

But if there was anything that could make me feel better last night it was this video below!

For you dads, you will know exactly what I mean when you watch this.

Click here to view the embedded video.

As for me I am downing a hot cup of Neo Citran and heading to bed early.

My next Dad Fitness workout is scheduled for Friday, so I will see how I feel.

PS. If you want to try a cool new home workout program that I am giving away for free

Click Here To Download Your FREE Home Workout

==>FREE HOME WORKOUT

Barbells and Beer Can Chicken

smbarker — Sun, 17 May 2009 23:59:00 +0000

Saturday I started back to the gym with my new workout routine after taking a week off to give my body a break…from the gym anyway…as I was hard at work renovating our bedroom.

It felt good to get the body moving again so I trained on Sunday morning as well.

This Dad Fitness workout program is focused mostly on building muscle and involves 4 different workouts a week instead of 3.

But I will still only workout 3 days a week and resume the 4th day the next week.

Each week I will change the first exercise to something similar, regular squats to front squats for example.

After 4 weeks I will rotate back to the exercise from week 1.

Day 1, 3 sets, 5-10 reps

Barbell Squats
Split Squats

Stability Ball Leg Curl
Front Planks

Day 2, 3 sets, 5-12 reps

BB Bench Press
DB Bench Press
Dip
Ez Bar Tricep Ext.
DB External Rotation

Day 3, 3 sets, 5-10 reps

BB Deadlift
Good Morning
Back Ext.
Side Plank

Day 4, 3 sets, 5-12 reps

BB Push Press
V Bar Chinups
Upright Rows
Incline Hammer Curl
Side Lying DB Raise

To refuel after my weekend workouts I took advantage of a beautiful sunny day and made Beer Can Chickens on the BBQ.

The Ultimate Beer Can Chicken

1 or 2 Fresh roasting chickens
1 tsp of olive oil
Seasonings and spices of your choice,
I like sea salt, freshly ground pepper, garlic powder, oregano, paprika and parsley
1 can of beer for each chicken

Preheat gas grill to 350 degrees. Remove giblets from chicken cavity. Rinse chicken inside and out and pat dry. Rub surface of chicken with oil. Rub cavity with 1 tablespoon seasoning. Sprinkle remaining seasoning evenly over surface of chicken.

Drink half a can of the beer . Hold chicken upright (legs pointing down) and insert opened beer can into cavity. Stand chicken in upright position in center of grill. Position legs to best support chicken; (similar to a tripod). Close lid

Grill chicken over INDIRECT heat for one hour and 15 minutes, leave lid closed to keep heat in

When done, let chicken cool for 10-15 minutes and remove can from chicken before serving.

Pet Sematary hd
For sweet potatoes fries, clean and wash potatoes.

Slice up in the shape of fries and toss in bowl with olive oil and spices such as salt, pepper, chili powder, garlic powder and parsley

Place on baking sheet and place in preheated oven at 425F for 30 minutes.

Another weekend of food and fitness livin’ the Dad Fitness Lifestyle…

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

There is no place like home

smbarker — Thu, 14 May 2009 23:28:00 +0000

It’s good to be home!

After sleeping at our in-laws most of the week because we have been renovating our bedroom, I am glad to be able to sleep in our own bed tonight.

and I must say…we did a good job. Thanks for all the help dad!

How not to use a hammer!

So this week was also a good time to take a week off from the gym as it has been another 8 week run with my workout routine.

By taking a week off from the gym every 8-10 weeks it not only gives me a mental and physical break from my intense workouts but it also frees up some time I can devote to other projects like this renovation for example.

You can time your rest week from your Dad Fitness workouts for other things that might come up as well like vacations, an unexpected injury, or just to spend some extra time with your family with the long summer days ahead.

That’s what I love about my Dad Fitness 3 day a week workout program, it gives me the flexibility to do all the other things I need to do as a busy dad without having to stress over trying to get in a workout every day.

So after my wife getting her “new” bedroom, she has to head out of town for the weekend on business.

…Oh the thanks us guys get!

This weekend will also be the last weekend I spend at home as a full time stay-at-home dad with my baby daughter as I will be returning to work on Monday after 4 months parental leave.

With my wife and I back to work we reluctantly will have to leave Matea with a babysitter for the first time on Tuesday. Luckily it is a friend of ours so we are hoping the transition will be OK.

It’s been a privilege to play such a hands on roll as a dad and I look forward to coming home from work and seeing her beautiful 3 teeth smile greeting me at the door…

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

The Secret to Quick Workouts

smbarker — Thu, 26 Mar 2009 16:48:00 +0000

I am going to have to make this post quick as I am only running on fumes today…..zzzz…

..oops almost drifted off there…

Our baby 10 month old daughter is in the painful process of teething and I was up most of the night with her last night.

I can’t imagine how painful this must be for a baby as I have been having some pain with one of my wisdom teeth the last few weeks myself as well.

What’s the point of getting wisdom teeth anyway!…I am wise enough

So after us watching lots of late night TV and with only a few hours of sleep for the both of us I still managed to get to the gym today when my wife came home for lunch.

The key to long-term consistency with your workout routine is sometimes you just have to go do your workout anyway without thinking if you feel up for it or not.

Once you start you will start to feel better and be glad that you did.

I usually get my Dad Fitness workouts done in about an hour but today I never had that much time so I supercharged my workouts with SUPERSETS.

By working opposite muscles back to back, such as chest and back without rest I saved time and had an intense workout and was finished my normal one hour workout in half the time!

Working opposite muscles in this way actually allows the opposing muscle to recover faster in between sets because the opposite muscle has to relax for the other to contract.

I was soaked after this 30 minute workout and even had to time to drop into the convenience store on the way home for a post-workout chocolate milk.

Here is what I did today.

A Incline Barbell Bench Press, 1 max set of 3-5 reps
B1 Flat DB Bench Press, no rest, 4 sets of 6-10 reps
B2 Bent Over DB Rows, 4 sets of 10 reps
C1 Rope Cable Upright Rows, no rest, 3 sets of 12-15 reps
C2 Hanging Leg Raises, 3 sets of 10-15 reps

So for days when you seemed too rushed to get a quick workout, take your normal workout and superset the exercises to get it done in half the time.

All 16 weeks of the Dad Fitness workout program use supersets to save time so you can be a super dad and get on with your day.

Get your super workouts here==>Short Fat Loss Workouts

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