“Ditching your Dad Belly”

I found this article while flipping through an online media reader app on my phone. It comes directly from the Men’s Health Thrive section and deals with busy Dads* fitting in some exercise:

http://www.menshealth.com/fitness/ditch-your-dad-belly

Like many of you, I have completely changed my daily routine since taking on at-home duties over two years ago. When I was managing the body shop I ate most of my “meals” (really just glorified snacks) while running around dealing with our workflow. Now I sit down and eat a complete breakfast and lunch, and sometimes throw in a snack. So my caloric intake is way up. These days I drink 1-2 cups of coffee a day. When I was working it was more like 1-2 cups an hour…for 10 hours. Yeah, I was hydrated, and definitely caffeinated. And now if I “run” from one end of the house it takes about 25 steps. End-to-end at the shop was about 225 steps and I ran it many times all day long. So this change in my daily habit has also changed my body shape. Now add to all of this the time crunch of parenting, which cuts out a lot of workout potential, and we get a Dad Belly. Again, I am sure many of you can relate.

For a while I was waking up at 5:00AM to do the P90X series, but that only lasted 30 days (yes, just 1/3 of the program). Sleep became too important. I considered joining a gym and going after the girls go to sleep, but I have other things I want to do…again, sleep. So I am out of shape and I own it. But in my defense, to-date neither Jillian Michaels nor Bob Harper have popped over to my house to simultaneously train me and babysit so I can get a workout in(I don’t know, sounds like a great new reality show-hint, hint).

So in this parenting context, body weight exercises have become my go-to (okay, it helps to have dumbbells too). They are easy enough to do in the house without a bunch of gear or set-up. And while I have yet to build my “Ultimate Stay-At-Home Dad Workout” (be sure to also check out the link below!), this seems like a good place to start. 20 minutes meant to give you a basic total body workout. Check it out and see what you think. Oh, and if you have some ideas for that ultimate at-home/on-a-child’s-schedule workout, or some great workout motivation, post them up in the comments section.

PERFORMANCE-BOOSTING WARMUP: 5 minutes

Do this: Perform all four exercises in a row without rest. Repeat.

  1. Bear Crawl, 20 yards forward and backward
  2. Body-Weight Jump Squat, 10 reps
  3. Farmer’s Carry, 20 yards
  4. Body-Weight Squat, 10 reps

MUSCLE-BUILDING CIRCUIT: 10 minutes

Do this: Perform all 5 exercises in a row. That’s 1 round. Rest 30 seconds, and then begin again. Do as many rounds as possible in 10 minutes.

  1. Goblet Squat, 12 reps
  2. Push-up, 30 reps
  3. Overhead Press, 12 reps
  4. Plank, 30 seconds
  5. Rest, 30 seconds

FAT-FRYING FINISHER: 5 minutes

Do this: Sprint 20 yards, and then perform a side plank for 15 seconds on each side as an active rest. Repeat. Continue this for 5 minutes straight.

  1. Sprint, 20 yards
  2. Side plank, 15 seconds on each side

I stumbled on this little gem while getting ready to publish. When Wife laughed hard enough to cry I knew I had to include it. Just a bit of humor to lighten all this serious exercise talk.Be sure to watch the workout video…it’s all about the burn!

*While the title of this article specifies “Dad” belly, we here on the detour support all parents in their exercise endeavors. Bellies grow on Moms and Dads – they are not sexist and neither are we.

Advertisements

One thought on ““Ditching your Dad Belly”

  1. For heaven’s sake don’t remind me.

    I try not to think about how fit and strong I used to be.

    15-20 lbs since the birth of #1.

    I’m considering removing all mirrors from my house…..

    Kids, 100 year old house that often needs attention of some sort, general house chores like cleaning, cooking, quality time with the wife, reading, and your often mentioned SLEEP. It is hard.

    I’m sure it gets easier when they’re in school. I suppose its a “don’t let it get worse in the meantime” approach.

    ugh…… depressed now.,…..

    BDB

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s