Fitness for Dads gets you back in the gym with an old-school weight lifting circuit. Follow our three easy steps on getting you to pack on more lean mass and feeling better about your Dad Health this fall. Read more.
Fitness for Dads:
Back to Old School Basics
Fitness for Dads gets you back in the gym with an old-school
weight lifting circuit. Follow our three easy steps on getting you to pack on
more lean mass and feeling better about your Dad Health this fall. Read more.
Make Time, Test Your Commitment
Fall is fast approaching and it’s time to get back in the
gym to fight off that "Winter Coat" feeling of extra pounds. Our staff at SingleDad came up with
three easy, back-to -basic steps to help every Dad out there feel their best
this fall. Follow these three, "old-school" weight exercises and track your
progress over the next 90-days and see and feel results! Your goal is to be
able to Press, Deadlift and Squat your weight in 90-days.
The Bench Press
Don’t get discouraged if you can’t put the 45’s on each end;
make your progress manageable and focus on your technique. Start this exercise
with a manageable weight and work your way up on the plate distribution over
the next 90-days. Using and over handgrip slightly wider than your shoulders,
hold the bar above your sternum with your arms straight. Squeeze your shoulder
blades together and lower the bar to your sternum, keeping your elbows close to
your sides. Pause, and press it back up. Do 4 sets of 8-10 presses. Alternate
your sets with the other exercises.
The Dead Lift
Bending is everything in this exercise and I want you to
focus on your hips and knees. First step is to select the plates you want to
place on the bar. I recommend going light ( 25lb – 35lb plates on each side)
for the first week so you can focus on your technique. Roll the bar against
your shins and bend at your hips and knees. And grab the bar using your
overhand grip. Your hand placement should again be just wider than the width of
your shoulders. Key Point: Keeping your back flat, thrust your hips forward and
stand up with the barbell. Pause and lower the bar, keeping it as close to your
body as possible. Repeat for up to 8-10 reps. Do 4 sets of 8-10 reps
alternating your sets with the other exercises.
The Squat teaches you about having "Exploding Power". This
strength is key to have because you use it in so many ways as a Dad. Whether
you are pounding the pavement during the week, or just being a "SoccerDad" on
the weekends, your core strength is derived from this exercise.
To start, set your feet just beyond shoulder width and toes
slightly pointed out. Have the bar on a holding rack and rest the bar across
your upper back (I call this the "bridge" across your shoulders) and using an
overhand grip. With a slight arch in your back lower your body until your
thighs are parallel to the floor. Now stand up explosively to complete the rep.
Do 8- 10 reps, starting with a manageable weight in the beginning of this
program, (I recommend 25lb – 35lbs on each side of the bar to start). Do 4 sets
of 8-10 reps.
Alternate your set with any of the other two exercises.
Your Goal in 90-days: Your Weight
Setting goals in our Fitness for Dads program is part of the
game plan. Without goals, there is no reward. Not all Dads are created equal,
so be patient with your progress with these exercises. Start your program with
reasonable weight and work your way up during the 90-day program. You goal is
your weight and you should be able to Press, Deadlift and Squat your weight in
90-days or less.
Dad’s Diet Tip of the Month: The HOT Diet
Take your next steak dinner and spice it up a notch. A
recent Dutch study found in the September, Men’s Health Magazine pointed out
the health benefits to cayenne pepper in your diet. The study shows that you
may burn more fat in your body if you add meat and hot sauce to a reduced
People who more than doubled their protein intake and added
1.030 milligrams of ground cayenne, (A large teaspoon) to their daily diet felt
fuller and burned more calories than folks on other diet programs. The pepper
compound capsaicin ignites fat loss while the protein in the steak helps keep
you feeling fuller, longer.
Richard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”