Cody Dodd is a NASM-certified personal trainer and Navy Command Fitness Leader who uses his fitness expertise to write fitness content for The DoddFather. Cody has transformed his physique and confidence by understanding the principles of exercise and fitness.
It all started with a radical fat loss of 55 pounds. From 225 to 170. From a kid who once couldn’t do a pull up, to knocking out 20 pullups in a Navy command competition while floating in the middle of the ocean.
He has a diverse writing and editing background that’s primarily focused on health and fitness, Navy life, and dad life. His work has been featured in Good Dads, as well as Platform Launchers, and Daddying.
Hey there, fellow dads! Let’s talk about something that’s been weighing on your mind (and your waistline) – the infamous dad bod. You know, that extra padding that seemed to appear out of nowhere after you entered the world of fatherhood? Well, I’ve got some exciting news for you: it’s time to kiss that dad bod goodbye!
According to the National Library of Medicine, men that become fathers lose an average of 5 hours of physical activity per week. While men without children lose only 1.5 hours per week. Look, I wouldn’t trade being a father for anything, but you can’t deny the time and mental requirements of being a present and involved dad.
That’s why I would like to share with you 11 “hacks” I have discovered along the way. There is no magic bullet, but these are excellent tools to keep in your fitness toolbelt. Let’s dive into my take on how to get rid of dad bod. Your family deserves the best version of you!
Why You Should Know How to Get Rid of Dad Bod
Okay, I get it – the dad bod has become a bit of a cultural phenomenon these days. Sure, some might think it’s charming or even endearing, but deep down, most dads know that it’s simply not a healthy or sustainable way to live.
The extra weight, the lagging energy, the self-consciousness – it all takes a toll, both physically and mentally. But here’s the good news: you don’t have to accept the dad bod as your new normal. You can get creative with your action on how to get rid of dad bod.
In fact, with the right mindset and a few strategic hacks, you can wave goodbye to that unwanted padding and hello to a fit, confident physique that has you feeling like the best version of yourself. And trust us, your family will thank you for it.
So, let’s dive into 11 game-changing tips that will help you get rid of that dad bod once and for all in 2024. Your transformation starts now!
1. “The Macro Maestro”: Track Your Fuel
Track those macros like a boss! It’s not about obsessing over every morsel, but getting a handle on what you’re actually putting in your body. Use a simple app to log your meals for a week or two. You might be surprised at where those extra calories are sneaking in. Knowledge is power, dad!
Changing your body composition boils down to a mathematical formula. If you want to burn fat, simply track your calories for a week or two to find your maintenance number. Then eat 250-500 calories less than that number on a daily basis to achieve a steady, sustainable fat loss phase.
2. “The Phoenix Rising”: Ignite Your Fat Burn
Consider trying a fat burner like Phoenix by Legion. These supplements can give you that extra edge, boosting your metabolism and helping you shed those stubborn pounds. Just remember, it’s not a magic pill – pair it with diet and exercise for best results. Always consult with your doctor before starting any new supplement regimen.
Don’t be like me and start with the maximum dose right off the bat. If the label says to start with one capsule to assess tolerance, heed the instructions!
3. “The Dad Tax Revolt”: Stop Sneaking Snacks
End the dad tax! We get it, those leftover chicken nuggets and half-eaten PB&J sandwiches are tempting. But those little bites add up faster than you can say “dad bod.” Resist the urge to finish your kids’ plates. Your waistline (and your kids’ portion control) will thank you.
Those seemingly insignificant calories can add up fast and put you in a surplus before you know it!
4. “The Stealth Burner”: Up Your NEAT
NEAT (Non-Exercise Activity Thermogenesis) is your secret weapon. Take the stairs instead of the elevator, park farther away from the store, or have a dance party with the kids while doing chores. These small movements throughout the day can significantly boost your calorie burn without feeling like “exercise.”
Any little boost in your calorie expenditure gets you one step closer to a leaner, more muscular figure.
5. “The Snack Attack Hack”: Go for Protein Power
Swap out those chips for protein-packed snacks like Legendary PopTarts. High-protein snacks keep you fuller longer and help maintain muscle mass. Plus, they’re usually more satisfying than empty carbs. Win-win!
These protein-based snacks and treats are such a power move for losing the dad bod. It truly feels like a way to have your cake and eat it too!
6. “Iron Dad Challenge”: Embrace Resistance Training
Time to pump some iron, dad! Resistance training is crucial for building muscle, boosting metabolism, and sculpting that dad bod into a rad bod. You don’t need a fancy gym membership – bodyweight exercises or a set of dumbbells at home can work wonders.
The more muscle you have, the easier it is to burn more calories throughout the day. Your body will be working extra hard to maintain that muscle!
7. “Family Fitness Fiesta”: Make Exercise a Group Activity
Turn fitness into family fun time. Get a forward-facing child seat for your bike and take the little ones on adventures. Or have a weekly family soccer match in the backyard. You’re not just getting fit; you’re creating lasting memories and healthy habits for the whole family.
Some of my best memories are of me and my daughter going on bike rides and singing baby shark together. A workout combined with bonding time with your child is hard to beat!
8. “The Dad-athlon”: Join a Fitness Challenge
Nothing motivates like a good challenge. Sign up for a local 5K, join an online fitness community, or create a friendly competition with other dads. Having a specific goal to work towards can keep you focused and accountable.
Process goals are king, but outcome goals can be a lot of fun and give you more of a light at the end of the tunnel! My next outcome goal is to complete a Murph workout.
9. “The Dad-o-Clock Workout”: Find Your Prime Time
Everyone’s energy levels peak at different times. Maybe you’re a crack-of-dawn dad or a night owl. Experiment to find the time of day when you feel most energized and motivated to work out. Then, make it a non-negotiable part of your routine.
If you are a particularly busy dad, this may not be possible for you. And I truly understand that. What’s optimal may not always be ideal. That makes sense right? Right?!
My go-to workout time on the weekends is during nap time. During the week I try to go right before daycare pickup.
10. “The Loud and Proud Papa Plan”: Broadcast Your Goals
Don’t keep your fitness goals a secret! Share them with your family, friends, or on social media. This creates accountability and gives you a support system to cheer you on. Plus, you might inspire other dads to join you on the journey.
Sharing your goals and having public accountability can create a positive reinforcement loop like no other!
11. “The Sleeping Beauty Dad”: Prioritize Your Zzzs
We know, we know – easier said than done with kids around. But adequate sleep is crucial for weight loss, muscle recovery, and overall health. Aim for as much quality sleep as you can get. Try to establish a bedtime routine, limit screen time before bed, and maybe even sync your sleep schedule with your kids’ for maximum shut-eye.
As appealing as it is to find the next fad or trendy weight loss approach, the fundamentals will always drive the most results. The energy you consume, the energy you expend, and proper rest.
Conclusion
There you have it, dads – 11 powerful hacks to banish that dad bod and reveal your inner Adonis! Remember, this journey isn’t just about looking good (though that’s a pretty sweet bonus). It’s about taking control of your health, boosting your energy, and setting an incredible example for your kids.
As you embark on this transformation, keep in mind that progress, not perfection, is the key. Every small step you take is a victory, and you’ve got this! Start with one hack today, whether it’s tracking your meals or scheduling a family bike ride. Before you know it, you’ll be the dad who’s crushing it at the playground instead of watching from the sidelines.
We have the world at our fingertips, and indispensable amount of information available at a moment’s notice. Whether you follow my ideas of how to get rid of dad bod or not is up to you. You might find something that works better for you from the next guy(or gal).
The important thing is taking action. Wishful thinking will get you nowhere.
So, are you ready to say goodbye to the dad bod and hello to a healthier, more confident you in 2024? Of course you are! Now get out there and show the world what a ripped dad looks like. Your future self (and your kids) will thank you for it. Let’s make 2024 the year of the fit dad!
