5 Rules to Avoid the Dad Bod?
Becoming a dad is an incredible journey (I’ve learned this firsthand), but let’s be real…it’s no walk in the park. Your free time? Gone. Sleep? A distant memory. And finding time to work out? It can feel like trying to solve a 1,000-piece puzzle with missing pieces.
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 5 rules to avoid the dad bod and keep yourself in shape, even when life gets hectic.
1. Don’t Blame Fatherhood
Being a dad changes your life, but letting it become the reason you’ve let yourself go? That’s not the answer. Prioritising your health doesn’t take away from being a great dad…it actually enhances it. When you’re fit and energised, you’re more present, more patient, and you set a positive example for your family to follow.
2. Upgrade Your Eating Habits
Fatherhood often means eating on the go, but those quick fixes like finishing off your kid’s leftovers or resorting to takeaways, can quickly add up. It’s time to level up your nutrition. Focus on whole foods, balanced meals, and portion control. You don’t need to do any crazy restrictive diet; just keep it simple and consistent and you’ll start seeing results.
3. Work Out Smarter, Not Longer
Forget doing any 2-3 hour gym sessions. as they just aren’t realistic anymore… and to be honest you don’t need them. Short, focused workouts a few times a week are enough to see real progress. Whether it’s 3 or 4 sessions lasting 45-60 minutes, focusing on intensity and efficiency will give you good results in minimum time.
4. Set an Example
Your kids notice everything you do, so why not show them what a healthy lifestyle looks like? Whether it’s cooking proper meals together, going for family walks, or squeezing in a home workout, you’re not just improving your own health, you’re teaching them habits they’ll carry for life.
5. Focus on Functional Fitness
Dad life involves a lot of lifting, carrying, and playing, so your workouts should prepare you for these real-world demands. Functional exercises like squats, deadlifts and ‘farmers walks’ are great for practical fitness. They build strength that translates directly into everyday tasks, making you fitter and more capable in your role as a dad.
Do You Need Help Fighting 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 workouts, teach you how to improve your diet, and offer support and motivation to help you achieve your fitness goals. Contact me now to get started.
