Don’t Settle for the ‘Dad Bod’ – How To Get Fit & Toned


I can remember the first time I heard the phrase, “Dad Bod,” and thinking to myself, “What the heck is that? Is that a good or bad thing?” So, I did a quick Google search, which led me to a bunch of photos of men with biceps and beer guts and this definition from the Urban Dictionary: “Dad Bod: 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 6 slices of pizza in one seating.”

So, here is my assessment after my research: a “Dad Bod” is not something men strive for necessarily, it’s something that “happens” to guys who have simply let themselves go and have accepted this new look with the justifications that go along with it.

I have probably either personally trained or consulted with at least 500 men classified as having Dad Bods and typically I hear the same excuse, which goes something like this: “I used to look just like you, then I got married and had kids” (as if they were the ones who went through pregnancy). In each of the men who expressed an interest in improving their physiques, I’ve seen some tendencies that have given me keen insight on how to help them. Here are some tips if you want better than a Dad Bod but aren’t looking to be Mr. Olympia.

Be Realistic
My first recommendation is to be realistic with where you are today and plan your program accordingly. I appreciate the fact that you were once a college athlete or won your state wrestling championships, but today you have a beer gut and don’t eat right. Maybe your mind is still telling you that you can get out there and bust your butt just like you did 20 years ago. Well, as a fitness professional, my job is to tell you the truth. If you embark on your fitness program with that mindset, you will either injure yourself or be so sore for the next week or two that you won’t want to go back to the gym.

MORE: A Man’s Guide To Essential Foods

Don’t Compare
Secondly, don’t compare yourself to where you were when you were at your best. You must set realistic expectations and plot your course accordingly. I’ve seen too many men, who have massive potential, only frustrate their progress by placing too much emphasis on achieving a certain look as opposed to a healthier existence. Let becoming a better functioning and more healthy human be your first priorities, and if your body snaps back, consider that a bonus. Too many men put the cart before the horse and never see the finish line.

Don’t Stress
Lastly, don’t let this be a source of stress because, in most cases, it was the stress of life, family, and your profession that caused some of your current weight gain. Cortisol in men can be the one thing that keeps your body holding on to fat, so you must regulate that hormone through stress management. Therefore, it stands to reason that stressing over your fitness program is not only counterproductive, but also damaging in many cases.

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