Urban dictionary describes the "dad bod" as a soft and round. It's built on the idea that once you have settled down in life with your wife and have children you know longer need to worry about your physical appearance. Unfortunately being overweight can be related to many health issues such as type 2 diabetes, high blood pressure, and many heart diseases. It's time we kick the dad bod and bring back the fit bod!
Let's see how we can attain this!
1. Train with weights
- We know by now that there are several benefits of weight training for men. We know it helps promote fat-free body mass but did you also know with an overall increase in muscle mass you will burn more calories throughout the day. We recommend you start weight training 3-4x per week. The best way to start weight training is building a routine around these 4 common training splits and incorporating these 6 movements. Not feeling confident? Don't be hesitant to reach out to us! We can help you get started today!
2. Manage your stress
- We can all agree on the fact we cannot avoid problems and we definitely can't avoid stress. But we can manage our stress. Did you know stress can lead to weight gain? Levels of cortisol are spiked during stressful times which increases insulin levels and drops your blood sugar levels, which will cause you to crave more "comfort foods".
3. Incorporate HIIT
- You're now strength training 3-4x per week and it's time to take it to the next level and start implementing cardio. Start incorporating high-intensity interval training into your routine 2x per week. The benefits of HIIT have been proved to be superior over steady state cardio for several reasons but the main reason is it's an effective way to implement cardio when you're on a busy schedule. Studies have shown that 15 minutes of HIIT can be more beneficial than 60 minutes of jogging on the treadmill.
4. Foam roll & Stretch daily
- Let's face it, your back shoulders, and knees hurt and this has been your main reason for letting yourself go over the last few years. Beleive it or not it doesn't have to be this way, most of the time it can all be fixed by consistently foam rolling and doing light stretches every day. Mix this in with your new weight training and HIIT routine and within 3 months you will be claiming to feel the best you have ever felt.
5. 80/20 nutrition rule
- It may not be ideal for everyone to get on a strict diet that consists of chicken, rice, and broccoli. Doing that will probably lead to failure in the long-term. Remember, the goal here is to develop habits that will last the rest of your life, not to get you ready for a bodybuilding competition. Try eating 80% healthy and 20% less healthy, and yes I say less healthy because I am not talking about running out to Mcdonalds every week, you can incorporate cheat meals that will not completely ruin your progress.
6. Join a group fitness Class
- Hesitant about getting started on a weight training routine? Try joining a group fitness class, an example of this could be CrossFit. The atmosphere is always welcoming and there will be lots of people there to hold you accountable to your weekly workouts. If you're considering joining I recommend investing in some 1 on 1 classes with a CrossFit coach to help you get started in all the movements you are doing. Try it out, it's a lot of fun and if you're having fun you are going to increase your chances of success!
7. Intermittent Fasting
- There have been multiple studies proving intermittent fasting can be beneficial in terms of weight loss and general health. If you've been eating a breakfast filled with excess carbohydrates chances are you are hungry by 9 am. Try holding off on breakfast and drinking water, black coffee, or tea for the first 3-4 hours of your day. By the end of the day, you will feel more satisfied, have fewer cravings, and have reduced your daily caloric intake.
8. Reduce the alcohol consumption
- Can you attain a healthy lifestyle by going to your local bar 3-4 times a week and indulging in alcohol? Definitely NOT! Can you attain a healthy lifestyle by still having fun without binge drinking constantly? ABSOLUTELY! There is no reason you can't go out and have a few drinks on a special occasion but remember moderation is key. Check out how alcohol can sabotage your fitness by clicking the link.
9. Educate yourself
- If you've ever worked with me before you know I am a believer in education. I try to make sure all my clients are learning so they can apply it everything to their lives even when we stop working together. Check out all our other blogs by clicking here.
- This can be as simple as your other half holding you accountable each day to help reach your goals. You can even try having a workout partner and/or hiring a coach to help get your started on your new lifestyle.