Here's my daily checklist to lose fat, build muscle, increase my endurance, and not feel burnt out while doing it. 1. Hit a minimum of 8,000 steps per day - Some days I hit more some days I hit less 2. Hit my protein intake - Protein intake is 1g per pound of goal bodyweight 3. Hit my calorie intake - Calorie intake is dependent on goal. Weight loss - 300-500 calories less than maintenance. Weight gain - 300-500 calories more than maintenance 4. Drink 100-120oz of water - Consistent hydration helps with energy and mental clarity 5. Do 1 intentional thing for my wife and daughter - They are my WHY in this life. I focus on making them a priority EVERY DAY. This is not a comprehensive list of the things that can help you make progress, but this is a basic list that can be done consistently. KEEP IT SIMPLE AND EXECUTE RELENTLESSLY.

Here is the Upper Body Strength workout from The Hybrid Dads Fitness Program. If you want the rest of the training plan or have questions on exercise descriptions check it out in the Fitness Program course in the Classroom. Upper Body Strength 1A. Single Arm DB Bench - 2x10 each arm 1B. Wide Grip Cable Lat Pulldown - 2x8-10 1C. DB ISO Lateral Raise - 2x10 each arm 2A. Incline DB Press - 2x8-10 2B. Single Arm DB Row - 2x10 each arm 2C. Single Arm DB Front Raise - 2x10 each arm 3A. Machine Pec Dec - 5 Dropsets (10 reps each) 3B. Cable Bicep Curl - 5 Dropsets (10 reps each) 3C. Cable Tricep Extension - 5 Dropsets (10 reps each) When you complete this workout drop your gym selfie or it didn't happen.

Lack of time is the #1 reasons parents and more specifically fathers don't stay consistent in the gym and with their nutrition. Here's my basic system to stay on track as a busy dad. The 4 Walls 1. Keep 80% of training sessions (strength or endurance) between 30-45 minutes. 2. Spend 1 day per week meal prepping ALL meals for the week. Pre-track your meals/macros in an app so impulsive meal planning is off the table. 3. Schedule your workouts into your week. If you have a family calendar put them on the calendar so your wife/family knows you have this time set aside. 4. Find 1 brother to hold you accountable to the days/times you plan to workout and share your weekly progress with. My mantra is Keep it simple and execute relentlessly.

If you are reading this post, you made a decision to no longer settle. For that, I congratulate you and welcome you to a brotherhood of men who REFUSE TO SETTLE. The Hybrid Dads Project is a community of driven fathers focused on improving strength, endurance, and overall health to better lead their families. If you're a father that's ready to be the example he wants his kids to look up to. Commit. If you commit to the principles and actions laid out in this community you will: 1. Build muscle and improve your overall strength 2. Increase your endurance and stamina 3. Forge a bullet proof mindset that can face any challenge life throws at him 4. Lead your family by the example you set and actions ALWAYS speak louder then words If you are truly ready to commit and change your life, complete the following actions. 1. Introduce yourself in the "Introductions" thread. Tell us your name, where you're from, and your family situation. 2. Head over to the classroom tab and complete the "Start Here" course. When you finish come back to this post and comment "COMMITTED"