How do I get rid of Dad bod?

dad bods usually a combination of too much fat + too little muscle mass, so you need to start running and strength training together . If you dont want to join the gym then all you really need is a pullup bar and something to do dips on. Push ups will do good but you need more than that

Welcome to middle age and fatherhood, you're no doubt under more stress than ever and these hormones change our body, cortisol goes right to our stomachs.

You're young enough to lose your gut but aerobic exercise might not be enough. Add strength training and not just push ups, strength training will increase your resting metabolism- any strength program will help. Do a little bit everyday.

Take care of yourself.

Find exercise you enjoy, do some strength training, and clean up your diet.

Burrito Monster wrote:

Find exercise you enjoy, do some strength training, and clean up your diet.

+1

Dude you gotta get some sleep too. Like regular sleep I mean. Circadian rhythm, you know?

investing noob wrote:

For the first time in my life, my pants are getting tight and I've got a gut. I'm 37 with a toddler. I'm always tired. My only exercise is playing pickup basketball 1-2 times per week if I'm lucky. I hardly worked out at all from 2020 until this summer. From age 17 to 36 I had the same weight and waist.

Will my gut go away if I start running again? To be honest I don't like running anymore because I find it boring and hard on the knees, and makes my arms smaller. Basketball is also hard on the knees, but at least it's fun and social. Will pushups help?

Start biking a lot and as you lose some weight start adding more and more running. Stay off of the roads hen you are running. Shorter more intense runs will help you lose weight faster.

work out.

Keto for 6-12 months then transition back to more like a Mediterranean diet. Do some intense work 1-2 times a week. Hobbyjog the rest.

Burrito Monster wrote:

Find exercise you enjoy, do some strength training, and clean up your diet.

+1.

I would also suggest weighing yourself every day. It keeps me honest about my weight and helps keep me conscious about what I eat throughout the day.

As for the running, if you think running is hard on your knees and you don't enjoy it, don't do it. Replace it with something you like. The older I get, the more I realize that the best exercise program is the one that I can stick with consistently.

1. Reduce your calorie intake by 300-500 calories a day. This could be as simple as eliminating alcohol or skipping dessert after dinner

2. Walk 1 hour a day. Listen to podcasts or watch TV (if on the treadmill)

Dad bod will be gone in 3-4 months

Speedy hiking on hilly trails is a good substitute for recovery runs. Use a set of trekking poles to add some upper body work and to spare some load on your knees. I find that this gets your HR into the recovery run range without abusing sore joints.

When you run, stick to soft surfaces and run intervals and hill repeats instead of just grinding out thoughtless miles.

Need a big endurance workout? Ride a bike for 3 to 4 hours on the weekends.

Work on your core strength.

hound dawg wrote:

Burrito Monster wrote:

Find exercise you enjoy, do some strength training, and clean up your diet.

+1

Dude you gotta get some sleep too. Like regular sleep I mean.

THIS.

For a variety of reasons, in my early 40s I was the one who took care of our very young children at night. Many nights involved getting what sleep I could whilst lying on the floor next to one's crib.

More eating does not make up for less sleeping. Experience speaks. Fortunately I finally lost the 80+ added pounds, but it took a while.

Calories in < Calories burnt, until you reach your desired weight. You can decrease calories in and/or increase calories out. Decreasing calories in makes you lighter but doesn't improve fitness. Any form of exercise you choose will increase calories burnt. Figure out what exercise you like and will do consistently, and whether you are more interested in endurance or strength. Improving both is good for long term health. You really need to get up around 4hrs/week or more of exercise for a good level of healthy fitness (more than that if you want to chase competitive fitness).

Become a chick and then you'll be celebrated as part of the body positive movement.

Divorce

The struggle is real!

For me it’s all about consistency. A week where I’m bogged down by kids and work it’s much better to run 10 miles than none at all.

I truly believe in the gym. Lifting even lightly twice a week for 30min makes my body feel way better the older I get.

Put down the fork. Well, try to anyway. Your diet means more than anything at this point. It sucks balls but it’s the truth.

You can easily do this if it’s a real priority. I run about 20mi a week and go to the gym twice. It’s very little time commitment that I can swing even when life is the most chaotic. I have a 3 year old and a 6 year old that has special needs.

I do at least half my rubbing at night after the kids go to sleep.

I also run at night after the rubbing lol

Liposuction

Reduce your meals per day and intermittent fast. Don't eat before midday, have a large high fat, low carbo lunch and then your regular dinner.