With Father's Day just around the corner the best gift you can give yourself as a busy dad is a set of rock hard abs.

...and it's not to just look good at the beach with your family this summer.

It's also nice to be the fittest dad at your kid's soccer practice who can actually join them on the field instead of sitting on the bleachers glued to your Blackberry.

Start thinking of your abs as the barometer of your health. If you have lean rock hard abs it lowers your risk of life threatening and chronic diseases as well as show's you are doing your part in the kitchen and in the gym.

More importantly as a dad this means you get to live a longer and more active life with your family.

Don't be like most guys and get caught up in the end result of getting ripped six pack abs. Focus on the healthy behaviors that get you there, like eating whole natural foods and getting consistent exercise and the results will follow.

For busy dads it's all about the QUALITY of your workouts not the QUANTITY. Stick with full bodyweight based movements and short rest periods to increase the intensity.

So give this Core Countdown workout a try this summer and you might just get more than Awesome Abs...


• Medicine Ball Squat to Press – 10 reps
• Medicine Ball Circles – 10 reps

• Medicine Ball Overhead Lunge – 10 reps

*Complete this entire warm-up without rest

Core Countdown Workout

A1 Medicine Ball Pushup, 1 set of 12 reps, no rest go directly to

A2 Dumbbell Renegade Row, 1 set of 11 reps, no rest go directly to

A3 Stability Ball Alternating Step-Off, 1 set 10 reps, no rest go directly to

A4 Medicine Ball Wood Chop, 1 set of 9 reps, rest 60 secs and repeat the circuit once more

Abs are not just built in the gym they are also built in the kitchen so here are 3 secret diet tips that you can try today to reveal your abs once and for all.

1. Eat Dinner For Breakfast

Yes, you read that right, eat dinner for breakfast! Stay away from the highly processed boxed cereals and have what most people see as a dinner meal. Lean meat and veggies. Here is another diet secret that Olympic athletes use to get super lean, super fast. Have a meat and nuts breakfast every morning. This keeps your blood sugar stable and gives your muscles lean protein and healthy fats to keep your metabolism elevated. You will also find that you have better energy and mental clarity. Example meals would be a turkey burger and cashews, or steak and walnuts. Try a different meat and nuts combo every morning.

2. Earn Your Carbs

You need carbohydrates for energy right? Yes, but are you consuming more energy in the form of carbs than you are burning up? Here is a simple and easy way to manage your carb intake: Only eat starchy carbs during the 2 hours after your workout. During this time your body will use the carbs to replenish your muscles energy stores and they won't be stored as bodyfat. Starchy carbs are the pasta, potatoes, rice, oatmeals, breads and cereals. Even when you do eat these post-workout, make sure you choose the whole grain and whole wheat varieties. The rest of the day eat fruit or veggies as your carb source.

3. Eat Breakfast For Dinner

So you already had dinner for breakfast. It only makes sense to have your normal breakfast for dinner. Keep remembering to do the opposite of what is the norm. Most people's diets are backwards; they eat a small breakfast, if at all, then a medium lunch and top the day off with a large dinner. To achieve a lean body you need to have a large breakfast, a medium lunch and a small dinner. This coincides with most people’s activity levels, making sure calories are being used as fuel and not stored as fat. So for dinner steak and eggs or an omelet with mixed veggies is a great choice to end the day towards leaner abs.

Well, there you go. When you feel overwhelmed with information on finally getting rid of that beer belly or you feel your current weight loss efforts are getting you nowhere. Use these workout and diet tips to keep you on track to lifelong fitness to achieving those Awesome Abs.

To celebrate Father's Day, Dad Fitness is giving away a FREE 84 Day Fat Loss Meal Plan and many workout bonuses that will get you leaner and stronger this summer so you can have the energy to be the fit dad you need to be.

Download Here:

==> http://www.dadfitness.com/free-meal-plan.html

Author's Bio: 

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and writes for Fit Parent and Inside Fitness magazine and is the author of The Dad Fitness System at www.DadFitness.com. His popular Dad Fitness fat loss workouts have helped thousands of Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. Sean also has a Dad Fitness Blog with tips, thoughts, and humour on being a fit dad at DadFitnessBlog.com.

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