Dare to be a Fit Dad

If you can teach your kids to count to ten, you can teach yourself ten healthy habits to get your body back and give yourself the energy you need to keep up with your active family.

1 Perform cardiovascular/aerobic exercise 2-3 times a week To get a lean body you need to be doing some cardiovascular exercise. Short interval cardio works best to increase your metabolism and burn fat.

2 Exercise at a high intensity If you can read this magazine while you’re doing cardio, you are not working hard enough! Imagine how fast you would run if you were being chased by a bear, that’s how fast you should run for your sprints.

3 Perform weight-training 3-4 times a week Every 2nd day works great for weight training by allowing for rest and recovery. Pumping iron elevates your metabolism up to 36 hours after your workout.

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. Even if the label reads healthy on a package of food, it still might not be great for you. Real healthy foods don’t need labels. Ever see an apple with a low fat label? Just think, if a caveman had access to it, you can eat it.

6 Don’t skip breakfast It’s called break-fast for a reason. It’s breaking the fast your body undergoes during sleep. Start the day off right with this important meal.

7 Eat three nutrient dense meals and two small snacks each day. Can you believe most people don’t even eat three meals a day? Start working on three 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 Most people don’t eat this much, but try to make this your minimum. You really can’t eat enough fruits and vegetables.

9 Drink at least one liter of water each day Have a glass of water with every meal and every snack, first thing in the morning and last at night.

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

By Sean Barker

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