The short answer
To get rid of dad bod, lift 3 times a week, eat 1 gram of protein per pound of goal weight, sleep 7 hours, and walk every day. Expect your waist to drop about half an inch a month.
No two-hour workouts. No meal prep that swallows your whole Sunday.
Where dad bod comes from
Dad bod isn't one bad decision. It's a thousand small ones you didn't notice making.
Less sleep. Years of broken nights make you hungrier and less likely to train.
The human garbage disposal. Crusts, nuggets, the last few fries. It adds up fast.
Less time. Training was the first thing cut when the calendar filled up.
Muscle slowly slipping. The average adult loses 3 to 8 percent of their muscle per decade after 30.
A small hormone shift. A 2011 study found men's testosterone dropped after they became fathers, most in the dads doing the most hands-on parenting. It's real. It's also small next to the other four.
The plan that fits a dad calendar
Piece | Dose | Time it takes |
|---|---|---|
Strength training | 3 full-body sessions a week | About 90 minutes a week |
Protein | 1 g per pound of goal weight | No extra time |
Walking | 7,000+ steps a day | Built into your day |
Sleep | 7+ hours | An earlier bedtime |
That's 90 minutes of training a week. Less time than one kid's birthday party.
The 3 moves
Move 1: Three 30-minute full-body sessions. Goblet squats, push-ups, dumbbell rows, Romanian deadlifts, farmer's carries. New to lifting? Start with push-ups, air squats, and pull-ups, 3 sets of 8 to 10.
Move 2: Retire as the garbage disposal. Leftovers go in a container, not in you. Protein goes on your plate first. Here's how much: protein to build muscle after 40.
Move 3: Measure your waist every Sunday. The scale lies to dads who start lifting. The tape doesn't. Here's the target: waist-to-height ratio for men.
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I'm Jason, a dad of two in my 40s. Every Tuesday and Thursday I send one idea and three moves for dads who want to drop body fat and build muscle at the same time. Five minutes to read. Free.
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Common questions
How long does it take to lose a dad bod?
Plan on 12 weeks for a change you can see and 6 months for a big one. Half an inch off the waist every month adds up to 3 inches by the time the pool opens.
Is dad bod bad for your health?
The belly part is the concern. Fat around your waist is tied to heart disease and type 2 diabetes. A quick check: keep your waist under half your height.
Do I have to give up beer and pizza?
No. You have to stop having them by default. Friday pizza is a tradition. Pizza four nights a week is a lifestyle.
Keep reading
I'm not a doctor. If you have a medical condition or take medication that affects your weight, check with yours before changing how you eat or train.