5 Best Ways to Lose Your Dad Bod – Anti Dad Bod Workout Plan

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by Peter Minkoff, edits & additions by Jeff Campbell

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 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 un-befitting for a real man.

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

1. Get your diet in order

Put down the nachos.

No, put them down. The first thing you need to do if you want to get rid of that silly “dad bod” physique is to tidy up your diet. This means no more junk food, no more sugary snacks, no more overindulging in starchy 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.

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.

Not sure how to determine your maintenance calories?

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

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 minding 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.

The proven perils of too much soda or alcohol

You also want to strictly limit soda 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 contains 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!

Lastly, consider cutting back on alcohol. Too much alcohol is not healthy, and it can easily add empty calories or carbs to your diet with no nutritional value.

Stick to good old aqua, freshly-squeezed juices and teas as part of your anti Dad Bod workout plan, and you will have no problems shedding fat and pulling that gut right back in.

3. The proven 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 the bulk 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, 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 boxing to dynamic MMA training and everything in between.

Hitting the dojo several 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.

4. 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.

You want to work on gaining strength as well as building muscle in order to burn fat faster, become healthier, and allow the fat you do have to sit more evenly across your frame.

5. Get more sleep and eliminate stress




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

Cramming in a few more hours of sleep can do wonders for your dad bod physique and general well-being. But only if you stick to proper training and nutrition.

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.


The dad bod has become synonymous with a flabby, weak, unappealing physique and the time has come to change this definition once and for all.

The modern dad should be synonymous with health, vigor, strength and virility, so find an anti Dad Bod workout plan to create a body you will love for the rest of your life.


The 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.

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

Any suggestions not covered here?

Feel free to comment here or email me with any questions!

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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I also have to add that neither Peter nor I are 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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