I know you’re juggling a lot—between things like coaching your kid’s hockey team, squeezing in your own beer league games, and handling the day-to-day demands of life. But here’s something important you may be overlooking:
A simple commitment to full-body workouts three times a week can be your secret weapon for shedding fat and boosting your health.
Why Full-Body Workouts Work
The science is clear: full-body workouts are incredibly effective for both fat loss and muscle building. A study by Ribeiro et al. (2019) published in The Journal of Strength and Conditioning Research shows that full-body strength training, done three times a week, increases calorie burn not just during the workout but for hours afterward. These workouts recruit multiple large muscle groups, which leads to greater calorie expenditure and fat loss compared to isolated exercises .
Unlike splitting up body parts over different days, full-body workouts give you the efficiency you need. You’re a busy dad—time is precious. Why not maximize your efforts in the gym with routines that hit every major muscle group, all in one session?
Nutrition: Your Workout’s Best Friend
Of course, you can’t out-exercise a bad diet. Pairing your full-body workouts with a smart, balanced eating plan is key to unlocking fat loss and performance gains. Research by Pasiakos et al. (2014) published in The American Journal of Clinical Nutrition found that a diet rich in lean proteins, whole grains, and healthy fats optimizes muscle recovery and supports fat loss, especially when combined with strength training.
Not sure where to start? Keep it simple. Post-workout, aim for meals like grilled chicken with quinoa and roasted veggies, or a quick protein shake and a handful of nuts. The goal is to fuel your body without making food an overly complicated part of the process.
Consistency is Key
A 2018 study by Egan and Zierath, published in The British Journal of Sports Medicine, found that people who stick with regular exercise and a consistent meal plan see significant improvements in both body composition and long-term health. The takeaway? You don’t need perfection—just a routine that fits your life .
Here’s what that can look like for you:
- Full-body workouts 3 times a week: Focus on compound movements like squats, deadlifts, rows, and presses. These work multiple muscle groups at once, burning more calories and improving overall strength.
- Smart nutrition: Pair your workouts with balanced meals that support fat loss and muscle recovery. Think lean proteins, complex carbs, and healthy fats.
- Small steps lead to big results: You don’t need to overhaul your life overnight. Just commit to consistency, and over time, you’ll see the results both on the ice and in the mirror.
You’ve already got the determination and the love for hockey—now, it’s just about finding the routine that works with your life and keeps you on track.
Ready to take the next step? Let’s set up a plan that fits your schedule and goals. Click HERE to apply for Ditch The Beer Gut Blue Print Coaching Program
Looking for an easy to follow workout plan to get you started? Download my BEST BEER LEAGUE WORKOUTS HERE
Cheers,
Coach Marty
Marty Strength Coaching
“Take your strength back!”
References:
- Ribeiro, A.S., Schoenfeld, B.J., dos Santos, L., & Cyrino, E.S. (2019). “Effect of Body-Weight Loading on the Energy Cost of Resistance Exercises.” Journal of Strength and Conditioning Research, 33(3), 706-711.
- Pasiakos, S.M., Lieberman, H.R., & McLellan, T.M. (2014). “Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review.” The American Journal of Clinical Nutrition, 100(6), 1545-1554.
- Egan, B., & Zierath, J.R. (2018). “Exercise Metabolism and the Molecular Regulation of Skeletal Muscle Adaptation.” The British Journal of Sports Medicine, 52(1), 56-60.
