Mabe Fitness

Let’s clear something up.

None of these exercises burn fat.

Not squats.
Not deadlifts.
Not pull-ups.
Not burpees.

Fat loss comes from being in a calorie deficit.

That’s it.

You need to consistently consume fewer calories than your body uses over time.

The problem is most people are looking for the “best fat-burning exercise” instead of focusing on the things that actually matter.

The reason I prioritise compound lifts isn’t because they magically melt body fat.

It’s because they give you more return for your time.

Squats.
Deadlifts.
Rows.
Presses.
Pull-ups.

These movements train multiple muscle groups at once.

You build more strength.
You maintain more muscle while dieting.
You get more done in less time.

Perfect for busy dads who don’t have hours to spend in the gym.

And here’s the bit most people miss…

The goal isn’t just to lose weight.

The goal is to look and feel better when the weight comes off.

Anyone can lose weight.

Not everyone keeps their strength.
Not everyone keeps their muscle.

That’s where resistance training matters.

So stop searching for the magic exercise.

Focus on the basics.

Lift weights.
Hit your protein.
Stay in a calorie deficit.
Be consistent.

The boring stuff works.

The exciting shortcuts don’t.

DM me FATLOSS if you want help building a plan around real life.

Here are the key tips to master the incline dumbbell press:

Setup & Position
Bench at 30–45°. Higher than 45° shifts the load to shoulders, not upper chest.
Sit tall, feet flat, slight arch in your lower back — not flat, not excessive.
Retract and depress your scapula (shoulders back and down) before you unrack. This is the most common thing people skip.

Grip & Path
Neutral or slight inward angle on the dumbbells — not perfectly horizontal.
Press on a slight arc toward your nose, not straight up. Think about bringing the weights together at the top.
Don’t let your elbows flare past 75°. Think 45–60° from your torso to protect the shoulder joint.

The Reps
Control the eccentric (lowering). 2–3 seconds down. This is where the chest actually grows.
Stop at the bottom when your elbows hit 90° or just below parallel — no need to go lower, that’s shoulder stress not chest stretch.
Squeeze at the top but don’t lock out. Keep tension on the chest throughout.

Common Mistakes
Bouncing out of the bottom — kills tension and risks injury.
Going too heavy. Incline DB requires more shoulder stability; ego lift on flat, not incline.
Letting the dumbbells drift too wide — you lose chest activation.
Forgetting to brace your core. A loose trunk leaks force.

Progressive Overload
Add reps before weight. Get to 12 clean reps before bumping the weight.
Use the same angle consistently — varying it session to session makes tracking progress harder.

The biggest unlock for most people is the scapular setup at the start. Get that dialled in and you’ll feel the difference immediately.

Make sure to drop a follow for more reliable tips

You didn’t get out of shape overnight.

So stop expecting to fix it overnight.

Most dads reach a point where they look in the mirror and think…

“When did this happen?”

Not because they stopped caring.

Because life happened.

Work got busier.

The kids became the priority.

Fitness got pushed back another week.

Then another month.

Then another year.

Before they knew it, they were carrying extra weight, feeling tired all the time and barely recognising the bloke looking back at them.

Here’s the good news.

The fitter, stronger version of you is still there.

You haven’t lost him.

You’ve just lost the routine that kept him alive.

After coaching busy dads for years, I’ve learned something.

The men who get back in shape aren’t the ones with more motivation.

They’re the ones who stop waiting for the perfect moment.

They stop chasing extreme plans.

They stop trying to make up for years of neglect in 30 days.

And they start building habits that fit their real life.

Three training sessions.

Daily movement.

Better food choices.

Consistency over perfection.

That’s it.

No magic.

No shortcuts.

Just a plan that works when work is stressful, the kids are demanding your attention and life is doing what life does.

The dad who’s in the best shape of his life at 40 didn’t find more hours in the day.

He simply stopped leaving his health to chance.

If this sounds like you,

Comment DAD 👇