One of the most life-altering moments in a man’s life is becoming a father. Given all the joys and beauty, not everything works in our favour. Most men, after becoming fathers, get fat and the worst part of it – the ugly belly.

Parenthood can imbue a sobering sense of responsibility and may even cause you to examine your mortality. It is for a fact, being a parent can make you fat. That’s is the finding from nearly 2 decades of research of over 10,000 men published in the “American Journal of Men’s Health”. The extra weight-gain has raised dad’s risk of developing terminal diseases like cancer, diabetes and heart disease.

Here is what you can do get rid of a dad bod and regain your ideal body shape.

1.  Watch What You Eat

You knew it was coming, so no surprises here. Carbs like pasta and bread are the stuff that leads to the dad bod. Skip the white foods and try to aim for more protein and fiber oriented diet. Some of the recommended food items include lean meats such as tuna, chicken breast. You can also have beans, fresh fruits, and vegetables.

2. Say No To Beer

There is nothing that ruins your body shape more than a chilled beer. As men, we know how hard it’s going to be to control the temptation, but you have to – for your family and yourself.

3. Drink More Water

Always keep water on hand and sip it through the day. Remember, dehydration can slow down your metabolism, and you don’t want that as it leads to weight gain. You might not know, but thirst is often confused with hunger causing you to take in more calories than usual.

4. Sleep Is Important

Most parents are often seen complaining about not getting enough sleep, and why not? Taking care of a baby means you have to be on your toes 24/7. Study shows that stress leads to carb craving and excessive stress. It won’t be long before you see yourself looking for beer, pasta, and break in the middle of the night. We highly recommend you get at least 7-8 hours of sleep a day.

5. Exercise

One of the best ways to get rid of dad bod is engaging yourself in physical activities like running. Running is, without a doubt, one of the best dad bod exercises ever. It’s easy and keeps you active all day long. You might feel a bit sore and reluctant to wake up early in the first few days but take it from us, you’re not going to regret it.

Bottom Line

Yes, becoming a father can make you fat, but that doesn’t mean it’s the end of the world. You can always work your way back to your better, slimmer and fitter self. All you need is some discipline and dedication to live a healthier life.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Wanting to lose weight? Or looking to get back in shape? Run as there is not better dad bot exercise than running to achieve what you’re looking for.

Surfing through the internet made us realize that there are several articles written on how to run? And how to run faster. Some tips we got were good; the rest were too good to be true.

To make things easier and save you some time, we have created a list of no-nonsense tips for running faster.

1. Persistence

Whether it’s your personal or professional life, if you want to achieve something, persistence is the key. There is nothing more admirable than a disciplined individual willing to move forward regardless of the setbacks.

Persistent people are more likely to find success because they know what doesn’t work. The more persistent you are with your training, the faster you’d be.

2. Care

If you want to get fast, you need to be careful with how you move forward. You need to care about your health, your diet, and your running technique.

Don’t push yourself too hard too soon, or you’d get yourself injured and eventually lose all the motivation. Secondly, if you are putting yourself through high-intense training regimes, you need to eat right as well then. You cannot expect your body to give out something without giving in the right way.

3. Home Gym

Sometimes you just don’t get the time to run – because you’re a dad now, chances are responsibilities would never leave you. Buy home gym equipment like a treadmill to keep the stamina on point and train at home.

Buying a treadmill is also helpful when there is a storm or heavy rain expected. Remember, as a beginner, your job is to make every day count and not to give yourself any room to make excuses.

4. Relax

As a beginner, you need to know your limits when training. Your body is still adapting to the new lifestyle and needs time to accommodate. Training without taking a break can sore your muscle and can cause severe pain in your thighs and shoulder muscles.

5. Focus on Form

One of the common mistakes people make while running is running with a bad form. If you feel like your shoulders are riding up too high, lower them. Simple as that.

You usually don’t run into issues like this unless you are racing or doing a hard tempo run, but you can easily adjust this in training.

Bottom Line

Here are five no-nonsense tips for running faster. We hope you found what you were looking for. Keep working hard and maintain the discipline, and you will get the results you’re looking for.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Whether you’re a father trying to get rid of your dad bod or a professional who slowly developing a big belly – running is the best dad bod exercise for you.

Runners, especially the newbies, often make the common mistake of pushing themselves too hard. They ramp up their training putting themselves in risk in their greed of losing weight faster, causing themselves injury. Here are five tips for you from some of the best fitness experts around the world to help you improve your running without burning more miles.

1.  The 10% Rule

Most professional trainers and runners recommend a 10% increase in the fitness regime. Reason? It’s easy, convenient, and approachable. Going too fast, too soon, can cause you to exhaust yourself too early in the process with a severe lack of motivation.

2. Start Slow

Speed and distance should go hand in hand. As you gain distance, increase your sleep gradually. If you’re a novice runner, we recommend starting conservatively. As we said earlier, your job at hand is to work your way up to this lifestyle and adapt to the new schedule.

3. Strength Training

Runners don’t necessarily need to get bulkier or ripped to increase their body strength. You can work on your lower body muscles to prepare yourself for long runs. Strength training twice a week can tailor your body to run farther and faster with ease. Remember to consider your priorities: The first exercise (resistance or cardio) you do is the one that you’ll benefit most from, so if your focus is running, lift after you’re done.

4. Working with Drills

Start with measuring the time it takes for you to complete a mile and then continuously maintain that for a week. The next step is to reduce the time for the same mile and see how far you can go. Remember, keep things manageable and don’t go pushing so hard that you don’t have the energy to wake up the next day. Want more information on running drills? Listen in to this Audible book.

5. Monitor the Heart Rate

Heart Rate Variability (HRV) is an emerging fitness metric, and it’s one of the favorites for many professional runners. Rather than measuring beats per minute, HRV quantifies the variance between beats. While resting, a high HRV score is actually a good thing, as it indicates that your body is adjusting to changes in stressors and is ready to train.

Bottom Line

It’s ok to push yourself to be better than yesterday. However, you need to know your body limits. As a beginner runner, you need to prevent any injuries that might take place if you pushed yourself too much or went beyond your physical limits.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

One of the greatest pleasures of life is becoming a father. The joys of fatherhood are definitely endless. However, most fathers tend to forget about taking care of themselves in the pursuit of keeping their kids healthy and happy.

Eat Right

Limit the amount of saturated fat you are consuming to avoid trans fats. We recommend choosing lean protein and picking complex carbohydrates like whole grains, vegetables and fruits, instead of simple carbs. Stay away from white produce. Remember, if you’re not exercising these carbs will stay in your system and turn into fat. Just because you’re eating healthy doesn’t mean you need to eat more. Don’t overindulge and practice portion control.

Training

Running for dads – You may have already expected that. Eating right just won’t break it for you; training is also important as well. You eat right to give your body the right amount of protein and nutrients to keep moving. You train to give your body some shape – a shape you can be happy with.

Worried how you’re going to pull this off? When we say training, doesn’t mean we are asking you to spend hours inside the gym or buy home gym equipment. The best way to get rid of the dad bod is to run more. Running is perhaps the best dad bod exercises ever. There are plenty of Best running programs you can find over the internet.

Sleep

You are a human and not a machine. So, if you are doing so much for yourself, get some sleep, you earned it. Not getting enough sleep can lead to severe health issues, excess fat loss. More importantly, lack of sleep causes your body to crave carbohydrates. We say, 7 to 8 hours of sleep every night should be ideal.

Relax

This is something we urge you to follow religiously. If you’re stressed, then your body releases more cortisol which is also known as the stress hormone. Need us to dial it down a bit? In simple words, your sugar levels will drop significantly, insulin levels go up, and you start craving more fatty and sugary foods.

If you want to relax and calm your nerves for a while, we highly recommend turning your phone off for at least an hour, going for a walk and talk to people outside and just have a good time.

Bottom Line

Please don’t take this the wrong way; we want each one of you to get a six-pack. But between a dad bod and a god bod, choose the middle path and aim for the healthy bod. Get rid of dad bod asap, it is not good at all not just for the looks, but it’s just not a healthy way to live.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

Dad bod exercises are designed to ensure men can retain the shape they had before the duties of fatherhood took over. As beginners, most men are often confused regarding how they should be running, how fast and what they need. But what most runners neglect is their running form.

Running is the easiest exercises for men to looking to get in better physical shape. It plays a critical role in keeping them healthy and lose their beer bellies. However, runners who don’t correct their running form often end up injuring themselves. Also, having the wrong running posture can waste valuable energy, deteriorating your performance dramatically. Here are some tips on how you can improve your running posture.

1. Head up

How you keep your head while running shows if you are in the right posture or not. In fact, it’s the biggest differentiating factor between a regular and an amateur runner. You need to keep your eyes on the road, look up and not down on your feet.

2. Let the arm swing

Even though running is a lower body exercise, doesn’t mean you shouldn’t focus on things from the waist up. To ensure no energy goes to waste, you need to move your hands in a natural motion. Move them back and forth and not across your body, not in the middle and not keep them on the chest area. Your arms move in conjunction with your legs when you move forward.

3. Relax those shoulders

If you keep your shoulders up, you will waste a lot of energy that can be put to better use. Relaxing your shoulders is very important while running, which is basically to maintain the right running posture. If you feel your shoulders getting tight, take a break, shake them from getting tight. Your shoulders need to stay level and shouldn’t dip with each stride.

4. Hips

If you didn’t already know, your hips are the center of gravity, so that you maintain a great running posture. With your torso upright, your hips naturally fall into alignment, allowing your hips flexors and abductors to function in their best possible position.

5. Power in the feet

Research doesn’t conclusively show whether a specific type of runner’s foot strike can improve your running efficiency. Instead, concentrate your cadence, how often your feet strike the ground. To run well, you have to push off the ground with maximum power. With each step, your footstrike should create the power to spring off the ground.

Bottom Line

Remember, the right posture doesn’t come overnight. You need to be persistent and keep it for a longer time until it becomes a part of your personality. Incorporate these tips into your daily running habits, and you will be surprised to see amazing results.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.

There are plenty of best-running programs you can find over the internet, but hardly anyone will ever tell how you need to prepare for these programs. Running is a great and effective dad bod exercises, but you cannot just start running and expect to find results. Here are some tips for you to get started.

If you’re a dad, chances are you’re not going to get have an easy time finding space to work on your fitness and physical health. Here are some tips for you that will make the process easier and more flexible for you.

1. The Right Shoes

Shoes are important if you are planning to run. It doesn’t matter if you’re going to run a mile or a hundred – wearing the right running shoes will make sure you are always satisfied during the jog and are comfortable through the experience.

2. Stay Hydrated

Don’t forget to keep your water bottle with you. As a beginner runner, you might not have the endurance and the stamina to run a mile without feeling exhausted. Carry water or something with electrolytes to help you stay hydrated. Take it from us; you don’t want to faint on your first day while running in the middle of nowhere.

3. Set Realistic Goals

Setting goals is perhaps the most important thing you should do if you want to keep yourself motivated. Motivation comes from achieving goals, and that is only possible when you set milestones for yourself. For instance, planning to lose 5 pounds in one week is achievable but losing 20 pounds in a day is not.

Another benefit of setting goals is that it tells you where you are and where you can be if the training continues to move forward with discipline and consistency.

4. Stretching

Start warming up and stretching before and after the run. Some research suggests that static stretching cold muscles can cause injury. “Loosen up cold muscles with light stretching of your quadriceps, hamstrings, and calves to avoid shin splints, hamstring pulls, and other common running injuries.”

5. Start Slow

When we talk about the run, it doesn’t mean you start running like an Olympic level athlete. Take things low, work on developing the habit of waking up every day, and start running. With time, you’ll start noticing that pace comes gradually. As you start to feel stronger, run more, and walk less, the distance will naturally increase. This will ultimately help you feel better and stay injury-free.

Bottom Line

Here are some running tips for beginners looking to get into shape. There are no limitations to what you can achieve if you stay firm on achieving your goals. Make sure you try all these tips, and we guarantee you’ll see astounding results.

Subscribe to our newsletter to stay updated on the news and features by clicking here! Visit our website Dadbodrunning and get your body in the shape like you’ve always imagined.