I have fallen victim to the trap, and could be on the way to my very own Dad-bod. Finishing off the kids’ dinners, polishing off their chocolate, sharing bowls of popcorn and pilfering chips. These are sure-fire ways of making sure you lose any muscle definition you may have had and adding on extras pounds around your waist. Not to mention tucking into the mince pies, fruit hampers and mounds of stollen around this Christmas.
It’s all too easy to end up flabby and tired. There is another way…
Here are my 4 tips to help you steer clear of the dreaded “Dad-bod”
- It’s ALL about your nutrition
OK, maybe it’s not ALL about your nutrition, but it is the key ingredient to an aesthetically pleasing physique. Rather than grabbing bits here and there, make sure you eat “proper” grub. Make meals from scratch and work them into your daily routine. If you work all day and grab something when you get in, make sure you grab something that isn’t going to damage your progress. Make better choices at times you know you will be hungry that are less calorific. After the kids are in bed prepare a meal high in protein and vegetables. E.g. chicken and roast veg can be a great dinner that’ll fill the gap. Cut down and stop the late night snacking. I’m easily tempted by the cheese and wine after nine, especially this time of year! But it’s not doing anyone any favours.
- Set yourself a daily goal (try and hit it 5 days out of 7)
Whether you choose 10 press ups in the morning or something a little more challenging try and do it every day. You’ll be surprised at the difference it makes both physically and mentally. I have recently been trying to do some pull ups each day I’m at work (I work at a gym, so is a little easier to get into the mentality of this, but you can do it too.) The benefits I have seen from this have been remarkable. Not only do I feel less guilty about the curry on Friday night, but my pull ups have improved and I’m physically in better shape.
I would recommend doing something that you can easily introduce into your daily routine. A jog to the train station, some star jumps on the platform or shadow boxing in the carriage (OK maybe not). But something easy that you can slowly improve upon would be better than nothing and can make a significant impact.
- Seek advice from a professional
If you are in any doubt or you’re not seeing the result that you want then the best thing you can is to seek advice from a pro. There are many nutritionists, personal trainers and “gurus”. Find someone who is qualified, local and reliable who can give you some sound advice to get you started. Training and nutrition go hand-in-hand, if you have a local gym that can cater for both then you’re on to a winner.
- Don’t overthink it
I’m not saying that losing weight or gaining muscle is easy. But it definitely is SIMPLE. If you want to lose weight then do something about it. The simplest way to avoid a Dad-bod is to lose weight. The solution is a calorie deficit. If you consume fewer calories than you expend then you will lose weight. If you incorporate lots of fresh meat, fish, eggs and other high-protein sources then you will retain most of your muscle mass while shedding the unwanted stuff around it.
It only takes a few better choices throughout your day and you will see rapid improvements to your body and your mood. Simple, but not easy. Good luck.
George
Better Body Group, Sevenoaks
