Hello Everyone, Summer is right around the corner.My name is Killian Riggan and today I want to have a discussion about “Dad Bods”. I know for myself being a new parent one of my biggest fears is to one day look in the mirror and see all my hard work dissapear. Or maybe to be so focused on being a father and all the daily tasks that entails, to miss time on myself and end up eating more and exercising less. So, what do you do if your a father with limited time, a hectic schedule, and no planned regimen? Continue reading and I will be happy to inform you of all the small changes you can make that will have a HUGE impact on your physique, lifestyle, and self esteem.
So, I already know most of what comes to a father’s head as soon as you start discussing the gym, or any type of general fitness activities. “I don’t have the time”, “I have to babysit before or after work and I dont get to go out for the healhiest foods.” “I would go to the gym but I just dont have the hours to spend there anymore like the younger or single guys do, I have a family to take care of.” Or another example might be “I commute alot to work and have to get fast food because its the only thing around cheap and quick.” If you have had any of these thoughts thats fine, most fathers and men in general do, including myself. If you look at these examples, or maybe some other ones that you may have, most of them really boil down to proper time management. The following will be the best methods to help you and be as effecient as possible.
The first of these issues I want to tackle is the idea that in order to get a shredded, or even a “good physique” is that you need to spend hours in the gym. That is honestly so far from the truth its outrageous to me how many people still believe that. In all actuality, you really only need to spend an HOUR at MOST. So, how do you get evetything you need done in only an hour? Easy. The first thing your going to want to do is cut out any cardio that you had planned. Crazy right? Well the reason for that is simple. The act of losing weight all comes down to calories in vs calories out. So in short, the average amount of calories in one pound of fat is 3500. Now we all have those memories of spending a long time on a treadmill, exhasuting ourselves to only end up burning a couple hundred calories at the very most. Now, theres a couple problems with that. One, you just spent a long time on cardio so now you wont have as long to lift weights. Two, you just used alot of energy doing cardio and lets be honest here, what is the first thing you do after a long cardio session when you get home and rest? You eat a meal because your STARVING. Which means more than likely you just put back all the calories you just burned if not MORE than you originally had already eaten. For example lets say you spent 30 minutes on a treadmill burning 300 calories (Im high balling it here) so you get home and think well I just did alot of cardio so a soda wont hurt. Well the average can of soda or bottle is already over 200 calories so not including what you eat which again will probably be more than 100 calories; you’re now back in a caloric surplus, therefore completly ruining your entire reason for cardio, wasting time, and worst of all, your chance of losing that extra bit of fat you just tried to burn.
So if I dont need to do any cardio at the gym, how am I supposed to spend my time there, or lose weight? Well the answer revolves around what I stated earlier. Now that you know that a pound of fat is equal to 3500 calories you already have half the problem solved. Now you just need to eat 500 calories less each day, and over a week which is 7 days, you will lose a pound of fat requiring absolutly no cardio! The best part about that is that it also takes no time to just not eat something, vs spending half an hour or more on cardio. This will free up your hour at the gym for pure weight training. If your wondering how to know if your eating 500 calories less a day or in other words (at a 500 calorie defecit) its very simple. Download the app MyFitnessPal. Its free and contains millions of food items from restraunts, fast food places, as well as a scanner to read any barcode of something you might eat. So it gives you the amount of calories, protein, carbs etc instantly which makes tracking calories easier than ever! Now that you have done that the only thing left is to find out exaxtly how many calories you eat on an average day. So, for one week keep your diet as normal as possible and track everything you eat. Do this for a week and you should have an average number. For example, if you are at 2560 calories a day on average just cut back to 2060 calories a day, and no matter what you eat as long as you dont go above that number, you will now be losing a pound of fat a week! Now without cardio taking up tine at the gym you can spend that hour lifting weights instead. This will give you a good pump, muscle definition, and a great toned look to go right along with your more slim physique. If you want to know some of the best methods for weight training on a calorie defecit let me know and I will post a seperate blog for that entirely, because it is a lot to cover.
Lastly, I want to address the diet aspect of people who commute for work or stay out of town and might have difficulty hitting the gym or eating correctly. It is in my own personal experience along with helping many friends with their dieting and training, that meal prepping is a must in this situation. Pick one day of the week where you have an hour to spare and get a list of all foods you can eat that are preferably high in protein and low in carbs or surgars. Use MyFitnessPal to track the calories of everything you get that wont put you outside your daily calorie limits. Then, just prep for the days you will be gone and just bring them with you when you go!
Again, I know how hard it can be to try and squeeze in time for the gym when being a parent. I directed this toward “DadBods” for men, but this information can work for women as well. Time management is often so hard for parents of all genders I just wanted to offer some ways to make it more achievable. I believe that everyone should have the physique that makes them truly happy, healthy, and feel amazing about themselves. We are all beautiful, and if you have any questions about anything I wrote or want more in depth information please contact me at any time by email firstname.lastname@example.org or by direct messaging me on instagram at Killian_Riggan. Thanks to anyone taking time to read this, I hope you all have a great day!