So, you’re growing nicely into your dad bod? It’s ok, it happens to all dads around the world. Other priorities like paying the bills, mortgage, spending time with the family takes the time away you have to work on yourself. I used to be a personal trainer and in great shape only a few years ago. But life happens and now I’m out of shape and growing nicely into my dadbod.
As trendy and sexy dadbods are, they’re not necessarily the healthiest or optimized for performance vehicles to carry ourselves around in. I’m starting to feel it big time. I know I have to do something about it. Even years of being a personal trainer I forgot how to start exercising if you’re out of shape. I’ll need to reach deep into my memory and pull out some old notes on how to get started with exercise. Because getting started, getting that first pushup in, first pull up or the first mile is the hardest part.
It literally is like starting an old car that’s been sitting in your garage since your youth. You know what it’s capable of, but you don’t want to just shove that key into the ignition and started it, you fear it may not work. That it might choke. That you might make it worse. That you might be disappointed if it doesn’t run as well as it used. What if, what if, what if? It’s the fear of the unknown that holds us back. The way to fight back is to simply start making first moves. If you don’t do it, no one else will do it for you.
The easiest way to start getting back into shape is to create long-term and short-term goals. The fact that you’re reading this is because you’ve already got an objective in mind, to get back into shape. Now you need to get specific and create goals that will help you get there. Be specific. Do you want to lose weight? Get stronger? Run and a marathon? Also, it doesn’t have to be goals specific to your fitness level, set related goals that will help you get closer to your main objective. Every week, plan to get 3 exercise sessions in, or every week eliminate one unhealthy habit from your life.
The only way to get back into shape is to start moving. You don’t have to get into an intense workout program. Do something just to get moving. Whether it’s just a few pushups or walking a mile. Start with something. Aim to do it better and more in the next session. Improve every time.
Set Time Aside For Yourself
Busy work and home life will steal valuable minutes from you. It’s easy to get caught up crushing your work goals and spending time with your family. Find the time to work on yourself. If getting into shape really matters to you, you will find the time. Instead of watching TV, use that time to get moving. Instead of sleeping in, get up half an hour earlier and get a workout in. Put it on your calendar if you have to.
Create a Routine
If you’re already setting time aside for your workouts, make it a routine. It will take a few weeks to get used to, but with time it will be second nature. It won’t be a struggle, and motivation will be built-in.
Clean Up Your Diet
Cleaning up your diet is probably the hardest thing to do, but yields the most benefits. Just because you’re exercising now, doesn’t mean you can eat more doritos or crush more ice cream cakes. Get rid of foods that do not contribute to your fitness goals. Get more veggies and healthy meats into your diet. Get rid of processed junk, sugars, and empty calories.
Don’t be a hero, take it easy. It will take some time to get back to the shape and fitness level you were in before. If you got too fast, you will get hurt. That will promptly stop all your desire to get back into shape. Start slow and build up. Don’t worry, you’ll be back on top before you know it.
Getting back into shape isn’t as hard as your mind plays out to be. To start exercising again you need to overcome some psychological barriers we put up for ourselves. It’s just the fear of the unknown. The key to getting fit again is facing your fears head on and getting active.