10 Rules to Avoid the Dad Bod: Which One Hits Home for You?
Let’s be real. Being a dad is one of the most rewarding things in life (i have recently found this out myself), but it’s also one of the toughest periods too. Suddenly, much of your free time is GONE, your sleep takes a hit, and squeezing in a workout feels harder than solving a Rubik’s Cube blindfolded!
But the thing is…you don’t have to let the dreaded “dad bod” creep in. I’m not saying it’s easy, but with the right approach, it’s 100% doable. So, let’s dive into the 10 rules to avoid the dad bod and keep yourself in shape, even when life gets hectic.
1. Don’t Blame Fatherhood
Life changes when you’ve got kids…there’s no denying that. But blaming solely fatherhood for letting yourself go? Nah, we’re not about that life over here. Remember prioritising your health doesn’t mean you’re neglecting your family. In fact, it makes you a better dad. You’ll have more energy, more patience, and you’ll be setting the standard for what a healthy lifestyle looks like.
2. Rethink Your Diet
A simple fact is…you can’t keep eating like your ‘pre-dad’ self and expect to see progress. Those nights of random takeaways or finishing off your kid’s leftover chicken nuggets? They’ve got to go. The key here is keeping it simple: think whole foods, balanced meals, and manageable portions. No fad diets required!
3. Train Smart, Not Excessively
Who’s got time for 2-3 hour gym sessions when you’ve got nappies to change? So remember…you don’t need to train every day to see results, just 3-4 focused workouts a week at round 45-90 minutes (dependant on your goal) will be more than enough. Quality always beats quantity.
4. Make Every Step Count
Pushing the pram? That’s your cue to rack up some steps. Walking might not feel like exercise, but those calories burned from regular movement add up fast. Plus, it’s an easy win when time is tight and nails 2 birds with one stone.
5. Set an Example
Your kids are always watching. Make fitness a family thing and let them see you prioritising your health. Whether it’s going for a jog, cooking healthy meals, or doing a quick workout at home, show them how it’s done.
6. Find Time, Not Excuses
“I don’t have time” is the classic excuse, but let’s flip that. Even 20 minutes can make a difference. Whether it’s a quick HIIT session, a brisk walk, or a few sets of bodyweight exercises at home, do what you can, when you can. I had to accept this myself and now it has improved my journey heavily ✅.
7. Prioritise Sleep
This one’s tough, especially with any newborns in the house. But sleep is crucial for everything—recovery, energy levels, and even hunger control. Get the best quality sleep you can, even if the quantity isn’t ideal.
8. Keep Training Functional
Think about the movements you do as a dad—lifting, carrying, bending, playing. Functional training will not only keep you fit but also make day-to-day dad duties easier. Exercises like squats, deadlifts, and carries are your best mates here.
9. Limit Alcohol
I know for many…after a long day, a beer sounds like the perfect way to unwind. But those pints add up, both in calories and how they make you feel the next day. Keep it in moderation if you want to stay sharp and energetic.
10. Consistency Wins
This is the BIG ONE. This lifestyle change is NOT about being perfect. It’s about staying consistent. Life’s going to throw curveballs, but if you can keep showing up, even in small ways this is how you’ll stay on track.
Do you need help getting in shape to fight the dad-bod?
If you’re feeling stuck or need someone to guide you through it, that’s where I come in. I help busy dads like you get in shape and stay there without sacrificing family time. Let’s work together to smash those goals. Hit me up if you’re ready to take the first step!
Hire me as your online fitness coach today! I’ll provide you with personalised workout, teach you how to improve your diet, provide support and motivation to help you achieve your fitness goals. Contact me now to get started.
