The Dad Fitness Top 10 Tips to Change Your Body

Things are quiet in the house this weekend with my wife and baby daughter gone out of town to visit family.

So I headed to the gym bright and early on this Saturday morning.

Today was Workout B or lower body from the book Built For Show.

It was a high rep day of all 12 reps of front squats, step ups and abs.

Even though the weights were light, the short 45 sec rest periods were hardly enough time to catch my breath.

This was definitely a short and intense fat burning workout!

That's it for today, gotta go get ready to pack for my business trip to Toronto.

But before I go I will leave you with the what I like to call the

The Dad Fitness Top 10 Tips to Change Your Body

If you just followed these 10 tips on a consistent basis, you can transform your body to tip-top shape.

1. Perform cardiovascular/aerobic exercise 3-5 times a week

(To get a lean physique you need to be doing some cardiovascular exercise, shorts intervals work best to increase your metabolism and burn fat)

2. Exercise at a high intensity

(If you can read a magazine while your doing cardio, you are not working hard enough! Imagine how fast you would run if you were being chased by a bear, thats how fast you should run.)

3. Perform weight-training 3 times a week

(Every 2nd day works great for weight training to allow for rest and recovery)

4. Exercise for 30-60 minutes per session

(The shorter your workouts are the more compound movements you should be doing. Supersets are also great to get a good workout done in a short amount of time)

5. Keep it real! Eat natural foods, avoid processed foods

(If it comes in a box or package don't eat it. Even if it says healthy on the package its still not great for you. Real healthy foods don't need to have those labels, ever see an apple with low fat marked on it? Just think if a caveman had access to it you can eat it. ex. meats, berries, nuts, fruits and vegetables

6. Don't skip breakfast

(It's called break-fast for a reason. Its breaking the fast your body undergoes during sleep. Start the day off right with a good breakfast.)

7. Eat 3 nutrient dense meals and two small snacks each day

(Most people don't even eat 3 meals a day. Start working on 3 meals first, then add two snacks in between the morning meals and afternoon meals.)

8. Eat at least 3-4 servings of fruits and vegetables each day

(Again most people don't eat this much, so make this your minimum, you can't eat enough fruits and veggies)

9. Drink at least 1 liter of water each day

(Have a glass of water with every meal and snack, as well as first in the morning and last at night)

10. Organize your time (exercise, work, family, friends,)

(Organize and prioritize your workout, work and family obligations to achieve those goals you have written down. You did write them down right?)

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