9 Best Anti-Dad Bod Workout Tips You Probably Didn’t Know

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Co-authored with Peter Minkoff, parenting writer and fitness buff

Are you struggling with trying to find a good anti-Dad Bod workout plan?

Perhaps you packed on the pounds during the last holiday season and just can’t shake them?

Or maybe you’ve never had the body you wanted or are just tired of being embarrassed at the pool. Let’s face it. When we aren’t in shape it affects our self-esteem and overall feeling of well-being. We don’t take pride in ourselves and that can start a dangerous downhill slide in overall appearance.

Plus when we are overweight, we bring on a whole host of possible health risks from diabetes, heart health, high cholesterol and more.

But we don’t have to accept belly fat.

We can get the body we want, at any age. All it takes is the right combination of good nutrition and exercise.

And it doesn’t mean hours at the gym, starving yourself or fad diets.

But no matter what the reason you may be looking for an anti-Dad Bod workout plan, these tips will get you going quickly on having the body you’ve always wanted!

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The dad bod has become a raging topic and a fad that never seems like it’s going to end. But the time has come to bury it once and for all.

Sure, you’re a dad. Sure, you have a lot on your plate, but dammit man that doesn’t mean you can’t have a Thor-like physique your spouse will love and your friends will want to touch!

The narrow shoulders, the protruding belly, the skinny legs, and the noodle arms – it’s unbefitting for a real man.

So suck it up, pour out the beer, and follow these simple steps to a body you always wanted. Don’t thank me, just do your part.

1. Calculate (the easy way) how many calories you should consume each day

Put down the nachos.

No, put them down. The first thing you need to do if you want to get rid of that “dad bod” physique is to tidy up your diet. This means cutting back on junk food, sugar, and empty carbs.

You want to start counting your calories, making sure you are eating according to your goals. And your anti-Dad Bod workout goal is to lose one pound of fat per week.

Determine your maintenance calories, and eat 500 calories less than that until the belly is gone. No “buts”, no “ifs”, just do it.

Not sure how to determine your maintenance calories?

There are a million schools of thought, but as a quick start method, multiply your current weight by 15.5. That will definitely get you in the ball-park.

Monitor heart rate and count calories the modern way with the Willful Fitness Tracker.

It’s an Amazon Prime Best Seller with 4.5 stars and hundreds of reviews. Wear it just like a watch. Perfect for men, women, and kids.

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If you have kids, get the whole family on board with the 9 Best Healthy Eating Habits For Children They Will Love.

2. The crucial role water plays in your anti-Dad Bod workout plan

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The second, but equally important step is looking at what you drink on a daily basis.

Up to 60% of the human body is made of water.

Thus drinking enough water throughout the day is crucial! We need it not only for weight loss but for overall health and well-being in general.

Most of us are chronically dehydrated and we rarely drink the recommended 8 glasses of water per day.

According to Mary Grace Webb, Assistant Director for Clinical Nutrition at New York-Presbyterian Hospital in Queens, “Over time, failure to drink enough water can contribute to a wide array of medical complications, from fatigue, joint pain and weight gain to headaches, ulcers, high blood pressure, and kidney disease.”

One of the best ways to consume water is having a high-quality water filter at home where you can have an endless supply of water, refilling your water bottle and not contributing to the overproduction of plastic water bottles.

The ZIP Countertop Reverse Osmosis Water Filter is one of the best units on the market.

It not only purifies tap water, but it also removes up to 99% of not only chlorine, heavy metals, and other contaminants but also fluoride as well, which most water filters don’t remove. It also alkalizes the water increasing the health benefits for your body.

BPA-free and 4 stars on Amazon Prime but get yours for less by buying directly from the manufacturer, PuricomUSA.

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3. The proven perils of too much soda

You also want to strictly limit soda and other sugary drink consumption.

According to the CDC, more than 50% of children and adults consume at least 1 sugar-sweetened soda every day. Every 12 oz. can contain a whopping 9 teaspoons of sugar!

And you should completely avoid any artificially sweetened soft drinks. According to the National Institutes of Health, “artificial sweeteners . . . was associated with higher risks for depression”. And that’s just the tip of the iceberg with concerns about aspartame (the #1 artificial sweetener used, typically sold under the NutraSweet name).

In fact, many studies have suggested that aspartame and other artificial sweeteners actually can cause us to eat more!

4. The fat-burning power of cardio

Next, exercising will be crucial in making your transformation dreams a reality.

While you should hit the gym more often (more on that in a bit) you should focus at least of your anti-Dad Bod workout efforts on cardio, high-intensity interval training, and explosive movements. You can do this in many different ways.

While your regular cardio routines such as running, jogging, bicycling, and walking are effective at burning calories, you want to maximize your weight loss by taking up a more vigorous sport, such as martial arts.

This can be anything from kickboxing, Camp Gladiator to Krav Maga and everything in between.

Hitting the dojo a few times a week will not only teach you numerous lifelong skills, but it will also help you shed fat faster.

Martial arts is also great for your kids, so if you’re confused about finding a great martial arts school, check out How to Choose a Martial Arts School For Your Child.

5. How weight training is essential in your anti-Dad Bod workout

To really lose that Dad Bod, however, you can’t only focus on cardio.

Losing fat is essential in battling in your anti-Dad Bod workout. But expanding your frame and putting on some much-needed muscle is equally important.

Make sure you follow a strict weightlifting routine entailing weight training numerous times per week.

The main ways that lifting weights impacts your anti-dad bod workout plan are:

  • We burn calories faster as we gain lean muscle mass
  • It increases our metabolism
  • Improves sleep quality (more on how that affects weight loss below)
  • Decreases visceral fat (belly fat) which sits in the abdominal cavity in and around the body’s internal organs, including the heart.
  • Weight lifting or resistance training can lower the risk of osteoporosis and loss of bone mass (according to a recent study by the British Journal of Sports Medicine).

In addition to all that, according to a recent study as we do more strength training, we can improve overall heart health and reduce the risk of cardiovascular disease.

For even more tips, I highly recommend you take a moment and review all 27 of my Flat Belly After 40 tips in one of my most shared health posts.

6. The terrible ways stress packs on the pounds

Now, this one might seem next to impossible, but eliminating stress from your life is essential.

Stress is a common cause of unwanted weight gain. It can regularly lead to obesity and numerous health conditions down the road.

According to WebMD, “Levels of “the stress hormone,” cortisol, rise during tension-filled times. This can turn your overeating into a habit. Because increased levels of the hormone also help cause higher insulin levels, your blood sugar drops and you crave sugary, fatty foods.”

So not only can eliminating stress help you prevent numerous illnesses but it is also an essential part of your anti-Dad Bod workout.

According to a recent study by the National Institutes of Health, fish oil is one of the best natural supplements to help manage stress levels.

Interested in the #1 rated fish oil supplement on Amazon Prime to help manage healthy stress levels?

Check out SmarterVitamins OMEGA-3 FISH OIL. No fishy burps, no fishy taste, no citrus flavors that turn fish oil rancid such as lemon or orange. 100% sourced from Wild Alaskan Fish from the Bering Sea.

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7. Get more rest sleepyhead!

Cramming in a few more hours of sleep can do wonders for your dad bod physique and general well-being. Especially if that’s in conjunction with proper training and nutrition.

According to another recent study by the National Institutes of Health, “Sleep is the ‘most sedentary activity’, yet may be the only one that protects from weight gain”.

Mattress and pillow quality are essential for great sleep.

Bear Mattress has been named the “Best Mattress for Athletes” by Sports Illustrated, Business Insider rated it the “Best Mattress for Back Pain” and Esquire named it the “Best Mattress for Hot Sleepers”. Come see what the fuss is all about. 100-night sleep trial – if your sleep deprived teen doesn’t love it, they’ll come pick it up for a full refund.

Great prices all year, but they often have jaw-dropping sales throughout the year too. Check out all the options at Bear Mattress.

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8. Drink up! Alcohol may help with weight loss

While some so-called experts suggest cutting back on alcohol to aid with weight loss, some studies have found just the opposite to be true.

According to another recent study by the National Institutes of Health, “decreasing weight gain with increasing total alcohol intake was consistently observed among women aged 50-60 years old”.

That study went on to note that “light-to-moderate alcohol consumption was associated with smaller weight gain and a lower risk of becoming overweight and/or obese compared to abstention. (not drinking)”

Of course, too much alcohol is not healthy, can easily add empty calories & carbs, and you should always drink responsibly. After all, they don’t call it a “beer belly” for nothing.

But light to moderate drinking could positively impact your anti-dad workout plan!

9. Eat more and watch the pounds drop off!

Ok, so that was admittedly a little incorrect.

Overall weight loss isn’t rocket science. While aging, hormones, sleep, stress and other factors do impact body fat, it’s mostly about calories coming in and calories burned.

Want to lose weight? Reduce the calories coming in or burn more out.

But, studies have shown that eating as many as 6 smaller meals throughout the day can be an integral part of your anti-dad bod plan. So while I don’t, necessarily want you to consume more calories, do consider spreading those calories out over a series of smaller meals instead of just 3 big ones.

Registered Dietitian Amy Jamieson-Petonic finds that “after about 3 hours without food, blood sugar begins to fall. And after 4 hours, your body has already digested whatever you sent down earlier. Once you’ve crossed the 5-hour mark, your blood sugar begins to plummet, and you grab whatever you can to refuel.”

Thus eating more meals throughout the day can help prevent binging and drops in blood sugar.

The proven power of adding supplements to your anti-dad body workout plan

Changing what you eat and how you exercise are huge parts of your overall weight loss plan. But to see real success with your anti-dad bod workout plan you need to also consider at least a few basic supplements.

In an ideal world, we wouldn’t need supplements.

We would eat perfectly and get all the vitamins and nutrients from the food we eat. Unfortunately, we don’t live in that perfect world. Even the best of us compromise on food quality, freshness, and processing for the sake of convenience. All that adds up to vitamin and mineral deficiencies.

Those deficiencies only get worse as we age.

While there are some fads to be avoided and some definitely scams out there, there are a few key supplements you should add to your routine.

There are a lot of bogus studies out there created by manufacturers, so the 2 best supplements to add to your anti-dad bod workout routine that have clear track records of being part of a healthy weight support program are:

Green Tea Extract

Green tea extract is an extremely popular weight loss supplement.

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Green tea contains an antioxidant called EGCG. which has been shown in studies to aid in fat burning and in decreasing appetite; a double win!

The Zhou Nutrition Green Tea Extract on Amazon Prime has 4.5 stars, over 1500 reviews and is the #1 Best Seller in this category. At well under $20, this one is a no-brainer!


Glucomannan is a kind of fiber found in roots of the certain types of yams.

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Glucomannan absorbs water in your body and turns into a gel. The gel has a net effect of making you feel fuller and thus prone to eating less by curbing your appetite.

Glucomannan also feeds the good bacteria in the gut so it can also promote healthy gut bacteria and overall wellness. It has also been shown in studies to lower blood sugar, cholesterol, and triglycerides.

The Now Glucomannan Pure Powder on Amazon Prime is an Amazon’s Choice product with 4 stars well over 700 reviews. At just over $10, this one too is a no-brainer!

Make sure to take glucomannan about 30 minutes before a meal with water.

Confused about how to lose your Dad Bod or start an anti-Dad Bod workout?

In this post, we took a look at some simple tips to help Dads (and Moms) shed those extra pounds that tend to come on when life gets busy in our 30’s, 40’s and beyond.

Getting rid of that belly fat and having the body of your dreams (or at least not of your nightmares) isn’t impossible.

You don’t have to spend all day at the gym or sacrifice everything you love to eat. It just takes some small, yet sensible, changes to our habits.

 These anti-Dad Bod workout tips will help to create a body you will love for the rest of your life.

What has been your biggest challenge losing your Dad bod?

If you like this post, please consider sharing on Facebook, because if it helped you, it just might help someone else!

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The Fat Decimator System is a brand-new weight loss program that cleanses the body and sheds unwanted fat quickly and safely. It allows almost anyone to lose 21 lbs in just 21 days – or more than a pound a day!

Kyle Cooper, the creator of The Fat Decimator System, is a former marine and a certified trainer who has been training soldiers in the military and civilians to get in their best shape possible for the past 10 years.

This system peels back the veil on weight loss by dispelling the myths and showing you the science behind how the body works and how to work in harmony with your body’s natural fat burning abilities to rapidly, safely and permanently shed unsightly and unhealthy pounds; the ultimate anti-dad bod workout system!

Check out this Amazing Free Video to learn more!

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The co-author of this post on the Dad Bod, Peter Minkoff, is a parenting writer for Voice Boks magazine. Follow Peter on Twitter for more tips.

anti dad bod workout Peter Minkoff Middle Class Dad

Want to write for Middle Class Dad? Get all the info you need here: Guest Blog for Middle Class Dad!

I also have to add that neither Peter nor I am doctors, health practitioners, scientists or any other position related to health, wellness or medicine. Thus the opinions expressed here are simply our thoughts and views based on our experience and research and they should not be construed as medical advice. If you need medical advice, please consult a doctor or health practitioner.

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Jeff Campbell

Jeff Campbell is a husband, father, martial artist, budget-master, Disney-addict, musician, and recovering foodie having spent over 2 decades as a leader for Whole Foods Market. Click to learn more about me

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