The Six Pack Dad Tribe

If you’re an executive, and especially an executive dad, time is your most scarce resource. You don’t have time to live in the gym, and you certainly don’t want fitness taking over your life. Yet, you probably have goals of losing weight, gaining muscle, improving your health, and getting in better shape. You know you need to exercise; the crux of the issue is you just don’t seem to have the time to do it.

The good news is you don’t need a ton of time to accomplish those goals. With only ~ 15 minute workouts and basic equipment (bodyweight, dumbbells, and standard cardio machines), you can build muscle, drop fat, and get back in shape.

Here are three proven, time-efficient training methods for cardio and strength you can start tomorrow:

Method #1: HIIT Cardio

High-Intensity Interval Training (HIIT) alternates brief bursts of intense effort with easy recovery periods. If you are looking for fat loss, cardiovascular health, and better endurance, research consistently shows that HII...

Muscle growth is easy when you're 20. But when you're 40+, it's a different game. Here's the 5-step guide to growing muscle after 40 that I have used with dozens of guys to drive results, no matter their age. 

#1: Master technique first. Most guys either don't know how to lift properly or have picked up bad habits along the way. Technique is what helps you get the most out of every exercise. Lift with poor form and you're not just failing to work the target muscle, you're also raising your injury risk.

#2: Do the right exercises. Curls and bench press alone aren't going to transform your physique. You need to hit every major muscle group in the body. You can cover them all with these 7 movement patterns:

1. Horizontal presses (bench, pushups, etc.)
2. Horizontal pulls (cable rows, dumbbell rows, etc.)
3. Overhead presses
4. Vertical pulls (pullups, lat pulldowns, etc.)
5. Squats/lunges
6. Hinges (deadlifts, RDLs, hip thrusts, etc.)
7. Core movements (planks, side planks, sit-ups, Russian twists,
...