Thursday Q and A: “Suggestions For Getting Rid of the ‘Dad Bod’...?”

Sensible tips for ANYONE who is super busy!

June 13, 2019

You don’t need to be a dad, or even a dude, for this stuff to apply. It’s basically for anyone who thinks they’re too busy to stay in shape.

The “dad bod” has become a phenomenon lately. It’s a badge of honor for some, but not for everyone. Recently a Rockaholic named Chris messaged me looking for tips to get rid of his. As usual for #ThursdayQandA, I turned my response into the blog. (I just added some bullet points, spacing, and asterisks.)

First of all I’d direct you to any of the past #NutritionTipTuesday posts because nutrition has a bigger effect on weight loss than working out. Just for the f*** of it, here’s the “big 4” of each:

For nutrition:

  • Eat slowly so you can digest your food better and give your brain time to get the signal from your stomach that you’re getting full.
  • Eat smaller portions.  Especially if you’re eating out, chances are you’ll feel fine in a half hour if you eat half of what they serve you and save the other half for later (I’m fond of giving my leftovers to the homeless, since I live in the city). Eating slowly helps with this.
  • Focus on getting plenty of protein because it will keep you fuller for longer, and promote muscle growth.
  • Focus on getting plenty of vegetables because they will help you feel more vibrant, and fill you up for very few calories.

For exercise:

  • Walk more.
  • Add pauses to your exercises. It will ensure control and make every exercise more effective and less likely to lead to injury. Generally, pausing at the middle of the rep, between the lowering and raising portion, is ideal (I.E. the bottom of a squat or push up, or the top of a bicep curl.)
  • Don’t underestimate the value of adding 10-15 squats to your day- they add up over time with consistency (same for push ups). You can even do this multiple times a day!
  • Don’t underestimate the value of a 10-15 minute workout in or out of the gym. #FridayFlow and #WeightRoomWednesday are great resources. So are YouTube and Google.

These are all super simple because your life is already hectic enough. Consistency beats intensity, as they say. They should be relatively straighforward to implement, and will work best over the long haul. Obviously a more intense workout program or more extreme diet approach will get quicker results, but will they last with how busy you are?

Down With The Fitness is here to give you simple, actionable tips that will improve your health. If you found this helpful, feel free to check out the archives for more. I'm pretty proud of the rabbit hole this thing has become.

If you have any questions or comments, you can join the 100+ Rockaholics who have direct access to me in the Down With The Fitness Facebook Group. It's also the most algorithm-proof way to make sure you see future posts!

Have fun and do your best,

Matt Koch

Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)