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

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Clark Bartram, Photo by Michael Neveux

Plan of Attack
So, you’re ready to get back in the game, get rid of that spare tire around your waist, and get healthy again. Here is one plan of attack in going from Dad Bod to Fit Dad. As a result, you will have a highly functioning existence as a father who can show your kids that, yes, you still have it.

1. Assess your food intake by writing down everything that goes in your mouth for the next two days. Doing this should help you actually see what you might be doing nutritionally that is hindering you. If you cannot make the proper adjustments yourself, it would make sense to seek out qualified help or follow a meal plan that Max Muscle Nutrition makes available through its nationwide stores.

2. Determine your “fitness level” by being honest with where you CURRENTLY are. If you haven’t been in a gym or ran for more than 5 years, I would say you need to start from scratch and go slow and easy. Maybe do a full body workout one to two times per week. If you are currently working out but not seeing the desired results, then you may need to switch things up or step it up a notch or two.

I’ll do my best here to give you some general direction and a program. However, it’s important that a “one-size-fits-all” model might not be what you need. However, it could quite possibly be just what the doctor ordered. (Speaking of doctors, as with beginning any new exercise regimen, please check with your physician to make sure you are healthy to do so.)

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A great beginner program would consist of a full body, 1-2 set model, with 8-12 reps per set being the benchmark for how much volume. Step it up for intermediate, and if you want to go advanced, do one body part per day, five days a week. See below for an example workout program.

BEGINNER: Full Body Circuit

Leg Press OR Squats
Lat Pulls OR Pull Ups
Bench Press OR Bar Dips
Shoulder Presses OR Lat Raises
Triceps Press Downs OR Close-Grip Bench
Biceps Curls OR Reverse Curls
Swiss Ball Crunches OR 30-sec Planks Standing Calf Raises OR Seated Calf Raises

INTERMEDIATE: Full Body Circuit
Same as beginner, but
do both exercises, not one.

ADVANCED: One body part per day for a five day routine

Monday: Chest
Flat Bench
Incline Bench
Pec Flys
Bar Dips

Tuesday: Back
Lat Pulls
Mid Rows
Bent Over Rows
Hyper Extensions

Wednesday: Legs
Squats
Leg Press
Leg Extensions
Leg Curls
Calf Raises

Thursday: Shoulders
Military Press (to front)
Lateral Raises
Bent Over Laterals
Front Raises

Friday: Arms
Triceps Press Downs
Biceps Curls
Reverse Triceps Press Downs
Machine Curls
Kick Backs
Reverse Curls

Note: Do abs (swiss ball crunches, leg raises, etc.) twice a week after your regular workout.

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By Clark Bartram

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