Quick “At Home” Workouts to Free Yourself from a Dad Bod

Not everyone has the time and money to go by the gym every day, but that shouldn’t stop you from getting in shape. There are plenty of exercises that you can do to rid yourself of the Dad Bod that will take little to no time out of your day.

First, you should do some jump rope. You can do this for about 10 minutes, twice a day to burn 200 calories a day – or 1,000 calories per week. Jumping rope can be done indoors or in your yard very easily.

If you’re busy working most of the day, you can wake up about 10 minutes earlier, do it once in the morning, and then do it once when you get home. In addition to helping your heart rate with burning fat, it also strengthens your legs – something that also helps get rid of the Dad Bod.

Next, if you want to firm up your chest but don’t have time for a whole routine, you can do push-ups. Push-ups take a mere few minutes to do, and are really great for your chest.

There are schedules you can print out from various websites that will have you going from doing 3 push-ups to 20 in the matter of a month. There are also ones that take an initial measurement of how many push-ups you can do, and format your schedule around that.

These schedules are a bit better, because they don’t assume you’re a beginner or an expert – you may just be intermediate. To help bring out your abs, there are abdominal exercises that can be done in about a minute or less.

If you’re new to ab workouts, you might not be familiar with the plank exercise. Form is very key in the plank position. The only parts of your body contacting the ground should be your toes and forearms, because your arms will be bent at 90 degrees.

You shouldn’t be sticking your butt up or letting it sink down. Your body should be in a completely straight line. Most people who start off doing this can’t even go for a minute, so you should be able to get a pretty good feeling ab workout in a minute or less.

If you want to hit legs but don’t have time to load up the squat rack, there’s another under-a-minute exercise for legs called the wall sit. Wall sits are like sitting down in a chair without a chair actually being there.

You press your back and head up against a wall and hold. Don’t lean down into your legs, keep your arms down to the side. This is a very intense leg workout, and also helps with your abs.

Hope this helps!

If you’re looking for more exercise ideas or simply a more extensive plan, check this out.

What is a “dad bod”?

The Dad Bod is a body type that affects many men today – anywhere between the ages of 16 and up. A Dad Bod doesn’t necessarily equal obesity. It equals more of an untoned body, and is unfortunately, somewhat of a fad.

Contrary to what the name may imply, the Dad Bod affects young men as well as middle aged. These men could take the route of getting in shape, but they see this fad right now working okay for other guys, which isn’t being necessarily fit.

The Dad Bod doesn’t mean that you’re overweight or fat. A good example of someone who has a Dad Bod would be someone who does lift weights, but you never see their progress because they’ll have beer and pizza in the same day.

This doesn’t necessarily make them weaker, but they do have excess fat that, if cut down, would make them look much stronger. They may have a slight pudge in their stomach, and slimmer arms and legs, which are soft and untoned.

The Dad Bod is bad because it promotes an unhealthy lifestyle. Whether or not the man is terribly obese, the habits will eventually cause worse weight gain and the underlying, invisible conditions like diabetes will remain a concern.

The worst part about the Dad Bod is that it promotes averageness. It tries to push the idea that being par is good and encouraged. Dad Bod people aren’t overweight, nor are they super buff.

They’re ordinary. Many have attempted to equate the Dad Bod to Leonardo DiCaprio, now that he has one, or Chris Hemsworth, who the media claims looks better with a Dad Bod than as his ripped character, Thor.

You can tell if you have a Dad Bod pretty easily. You’ll have a little beer belly, an untoned chest, but you’re not weak. You might lift weights occasionally, and you’re strong like a dad, but it just doesn’t show.

The diet that comes with a Dad Bod may include beer, pizza, burgers, chips, sweets, etc. It’s essentially the body type equivalent of mashed potatoes versus a crinkle cut fry. One’s soft and lumpy, the other ripped and crisp.

The Dad Bod has become a fad today for various reasons. Most of the women who like it say that it represents someone more “natural” and they like the pressure for themselves to be fit off of them.

Although, this also makes no sense, because a truly natural human would not be drinking beer – he would drink water. And instead of pizza, he’d eat lean meat. The Dad Bod seems to represent comfort to some people, but it’s not worth the lack of health benefits that come with it.

What do you think?

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Hi, I’m Doing This

Hi, I’m Monty. Glad to meet you.

I’m 49 years old and one of my primary goals before I reached 50 was to get rid of my “dad bod”. And, I did it!

I know the whole “dad bod” thing is kind of a running joke…many guys have it…supposedly some women find it sexy…whatever!

I hated it. I got so tired of waking up every morning feeling tired and with aches in a new part of my body. So I decided that before I turned 50 I was going to get in shape and gain my health back.

This blog is what I learned and how I achieved success.

Hope you enjoy it!

Monty