4 WAYS TO GO FROM DAD BOD TO FIT DAD

Fatherhood can be an amazing experience but also challenging, especially when maintaining your fitness. While juggling work, family time, and everything in between, finding the time and energy to work out and stay healthy can be tricky. 

But don't worry, because, with a little effort, you can go from having a dad bod to being a fit dad. Here are four tips to help you get started.

1. LET GO OF THE ALL-OR-NOTHING MINDSET
It's easy to fall into the trap of thinking that if you can't do a full hour-long workout or stick to a rigid diet of boiled chicken and broccoli, there's no point in trying. But this all-or-nothing mindset is actually counterproductive. 

If you miss a workout or have an off meal, don't beat yourself up about it. Instead, give yourself some grace and get back on track. Remember, progress is about consistency, not perfection.

Specifically, you don't need to work out 7 days a week or stick to a strict, rigid meal plan daily to see long-term results. Instead, set sustainable minimum standards that you can maintain for years by aiming for at least three workouts per week and eating relatively well five days out of the week.

By setting sustainable minimum standards like these, you'll be able to make steady progress while not having to turn down cake or pizza at your kid's birthday party. 

2. LESS IS MORE
As a busy dad, you may not have hours to spend at the gym, but that doesn't mean you can't squeeze in a good workout when you have a spare 20 minutes.

Short, high-intensity interval training (HIIT) workouts are a great option for busy dads because research shows that doing a quick 20-minute HIIT workout will keep your metabolism revved up for up to 36 hours after your workout - a phenomenon known as the "afterburn effect," which results in more calories burned over a 24- to 36-hour period.

And if you're not sure where to start, try the "100s" workout.

It’s a simple circuit where you'll do 10 push-ups, followed by 10 squats, followed by 10 crunches for a total of 5-10 rounds.

This workout should take just a few minutes to complete, and you can do it first thing in the morning before the kids wake, while they're distracted by Bluey, or even at the park while the baby naps in the stroller!

3. GET GEAR THAT GIVES YOU CONFIDENCE
A great way to get back into the fitness game is a fresh set of gear that will give you the support and confidence you need to conquer your next goal. For the dad on the go, the Nano X3 Training Shoes are the perfect tool to conquer your next workout in the gym and comfortable and stylish enough out of the gym for all-day wear. HIIT workouts, a stroller jog around the block, errand with kids - the Nano X3 is built for it all.

Paired with Reebok’s ACTIVCHILL Athlete T-Shirt and Strength 3.0 Shorts, you’ll be Fit Dad and Stylish Dad in no time. 

4. PROXIMITY IS POWER
One of the best ways to stay motivated and stick to your fitness goals is to surround yourself with like-minded people.

Your social circle may have gotten smaller as a busy dad, but you can still find support from like-minded guys with similar goals.

Drop the lone-wolf mentality, and look for other dads trying to get fit, whether at your local gym or through an online community like the Forging Elite Fathers.

Because when you surround yourself with like-minded people with similar goals, you're more likely to follow through on achieving those goals. Plus, the support, feedback, advice, and motivation you'll feel just by being around other guys crushing their fitness goals will be invaluable to your health and fitness journey.

Because when you surround yourself with like-minded people with similar goals, you're more likely to follow through on achieving those goals. Plus, the support, feedback, advice, and motivation you'll feel just by being around other guys crushing their fitness goals will be invaluable to your health and fitness journey.

You are the average of the five people you spend the most time with, so choose your friends wisely.

Remember, improving your health and fitness isn't just about improving yourself but also being a positive role model for your kids.

We often forget how closely our children watch us.

One day, while relaxing on the couch, your kid will suddenly crawl into a push-up position and says, "Look, I'm exercising like Daddy!"

For dads, these are the moments we live for. That, and being healthy enough to get down there with her and show her how it's really done!

By taking care of yourself, you'll be better able to take care of your family, too. So, embrace the challenge, and enjoy the journey!

Kevin Torres is the founder and head coach of Forging Elite Fathers, an online health and fitness program for busy dads and the host of the Dad Bod WOD Podcast.

SHOP THE LOOK FEATURED IN THIS POST:

Footwear: Nano X3 Training Shoes

Top: ACTIVCHILL Athlete T-Shirt

Bottom: Strength 3.0 Shorts

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