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5 Workout Tips to Ditch the "Dad Bod"

This one goes out to the dads. Are you tired of feeling tired? Sick of not getting the fitness results you want?

In an older episode of my podcast, I interview Jim Ski. He is a husband, father, and former police officer.

While going through a tough time, he completed the "Murph Workout." He ended liking the way he felt afterward and went on to do the workout 365 days in a row!

For those who are unfamiliar, this workout consists of:

1 mile run

100 pull-ups

200 push-ups

300 air squats

1 mile run

All while wearing a 20 lb vest. He didn't "have time." But he made time.

1: Audit Your Time

If I had a dollar for every time someone told me they didn't have time to workout, I would have several dollars. I might even be able to retire.

We all have 24 hours in a day. So, why are some dads crushing it, while others "don't have time?"

Start by getting honest with yourself. How many hours of Netflix are you watching per day? How many times did you hit the snooze button this morning?

You have to make fitness a priority.

Putting on muscle mass and gaining strength will boost your confidence, increase your testosterone, and literally improve almost every aspect of your life.

Make the time and cut out activities that aren't making you a better husband, father, or human.

2: Have a Plan

I see so many guys just wandering around the gym and shoot the breeze with their "workout" partners.

If you go into the gym without a plan, you end up doing 15 minutes of exercise but 60-75 minutes at the gym.

I am a people person but when I go to the gym I am a man on a mission.

I give myself about 75 minutes and I know exactly what needs to be done when I walk through the door.

Lastly, having a plan helps you follow a specific progression, allowing you to increase the weight a bit each week. This will help you to continue seeing results, improve strength, and put on muscle mass.

There a literally 1,000 great workout plans. I like Wendler's 5/3/1, the PHAT program, and Ben Barker's Daily Gym Plan (solid guy, sign up for a free 7-day trial here).

Check out my article where I detail each of these programs.

3: Stick to a Low Maintenance Diet

People try to get so fancy when it comes to diet: Paleo, carb cycling, keto, Mediterranean, etc.

Just eat like an adult.

Here are a few simple ways to get your diet in check and not be miserable: eat 1g of protein per lb of body weight, eat 3 servings of vegetables a day, drink 3 liters of water per day, and minimize alcohol and fast food.

Fill in the gaps with other healthy food. I eat oatmeal and high-fiber fruits every day. Carbs are not the enemy.

Boom. That's it. Pair this with your workout plan and stick to it for a year.

4: Think Long Term

Too many people quit a few weeks in because they're "not seeing results."

It takes time to accrue interest. Put your head down and put in the work.

Once you hit your goal, you have to continue working in order to maintain it.

Go ahead and adopt working out and eating food as fuel as a lifestyle.

My "leaner and stronger" ebook is a great place to start as well, check it out here.

5: Intensity Matters

I was talking about this on another podcast.

Going through the motions will only get you so far.

And especially as you get further in your training career, in order to continue seeing results, you must push the envelope.

As fathers, we cannot shy away from hard work.

Do the hard work. Let your kids see you striving for something.

I believe that chasing goals in fitness can also spill over into being a better husband and father, as well as making us more tenacious in pursuing professional, spiritual, and financial goals.

Dads... do the hard work.

Make time, have a plan, eat more protein, think long term, and DO THE HARD WORK!

In Strength,


2 things:

1: If you need a simple plan for the gym or home workouts, check out my daily workout subscription(s) here.

2: For more about my story check out my "About Me" page.

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