It’s time to get back in shape with an easy transformation plan.
Out of all the various adjectives, we can use to describe our male physique, the one that has gained a growing popularity taking on a life of its own in our current pop culture is the “DAD BODY or DAD BOD!” So what exactly is a Dad Body and what can this mean for our “dad” reputation?
A guy who has kids and was once in shape and still has guns that can crush beer cans but also with a belly that says I drank those beers and I can eat six slices of pizza in one seating. ~ Urban Dictionary
Some of us dads may be perfectly fine and happy with having this status associated with our frames, however, I am sure there is a large number of dads that would prefer to have a better image linked to the term, “Dad Body.”
So what are the things I am doing to my Dad Body right now that I wish I would stop? Answers can easily vary from one dad to another based on the simple fact that we all live different lifestyles and want to achieve different goals. I believe, however, that at least one of the answers for every one of us include areas of eating poorly, drinking too much alcohol, exercising too little, couch sitting too long, and having low of energy levels.
As a dad of two wonderful energetic and time-consuming kids, I understand the challenges set in place with trying to balance work, family, our hobbies, and friends, along with everything else that life throws at us in between. It is also way too easy to accept the negative changes with our bodies and overall health once the process starts, thus making positive changes even harder.
In order to make a change, it’s important to have a reason to get healthy. The answer is right in front of us: our kids are mini versions of us that look in our direction with unconditional love regardless of our flaws and faults that we have and make, they want us to really and truly be proud of them with every little thing they try to accomplish and a lot of times follow our exact footsteps with the choices and examples we make. This is our opportunity to be the hero role model they need, and believe we already are.
How Do We Get There? Let’s look at a 3- Step Dad Body Transformation Plan
Step 1 Dad Body Exercise Routine
With the responsibilities of being a dad, we have less time to focus on an exercise routine that we once had the time and energy for. We really just need a very quick time-efficient workout plan that can still get great results without taking away from everything else.
Enter circuit training, We can get a quality workout that helps build strength, muscle mass, cardiovascular endurance, stamina, and a reduction in body fat. It can also have the ability to increase energy levels we never thought we would have again. Circuit training can be done with or without weights and can be done anywhere from a gym, home, office, hotel room, or because we are dads, at the park with the kids!
Before starting the routine itself, consult your physician and or a highly-certified fitness professional if there are any questions and concerns with your current health and fitness levels, to make sure it is ok to start this routine or any other type of exercise routine.
Start by looking at your daily schedule and finding a place to devote 20 minutes to an exercise routine. Try picking times and days that can become very consistent within your daily schedule as this will help train your mind and body to recognize when it is time to workout again, and develop a thirst for getting in that next workout. With more consistency, better long-term results can be achieved. Starting with one day a week and allow time for your body to adjust, heal, and get stronger; you can comfortably start adding another day or two or even three of exercise without having too much of an initial shock to your system and continue further progress for yourself.
Pick one or two exercises to work every large muscle group of your body including a very important one, the heart. A sample of this can consist of pushups and presses for the chest, squats and lunges for the legs, chin-ups and renegade rows for the back, full sit-ups and planks for the abdominals, bear crawls, burpees, and jumping jacks to work every muscle in the body including the heart all at the same time.
After you have picked your exercises and decided what order you would like to do each one, decide how many repetitions or how much time to apply to each exercise, such as 10-25 repetitions, or 30 seconds to one minute. Always start the program within repetitions and time that are achievable for your level of ability, then as you get more comfortable, you can add more repetitions, resistance, time, or speed to each of the exercises to increase intensity and results. Finish the first exercise chosen then move as quickly as possible to each subsequent exercise until all of them have been completed for one complete circuit. Take as little rest as comfortably possible before trying to complete as many circuits that can be done within the 20 minutes, and always pay close attention to exercise form before everything else to achieve superior results.
You will be very surprised at how quickly energy levels can be restored, body fat reduced, and strength and muscle tone built in a short amount of time when committing to a circuit training routine. And getting the kids involved with your exercise routine will make it extra fun while providing more consistency, accountability, and setting a good example for them.
Photo: Common Dactyl/Flickr