DAD.info
Free online course for separated parents
Forum - Ask questions. Get answers.
Free online course for separated parents
DAD.info | Family | Health | Your health | A NEW DAD’S GUIDE TO GETTING FIT IN 2020

A NEW DAD’S GUIDE TO GETTING FIT IN 2020

Millions of men across the UK will identify with starting to put weight on and getting out of shape after becoming a father and it is often put down to a natural part of ageing or a declining metabolism.

b2ap3_thumbnail_glazed-donut-992767_1920.jpg

However, the reality is at this stage of life many men simply become less active and the pressures of family life mean a Dad’s own personal fitness becomes less of a priority says Dan Fallon, author of Start with ONE THING: The Dad’s no BS approach to fat loss and fitness. If you are a dad like Dan who has lost the reigns a bit, or you’ve let the waistline grow without even realising it, here are Dan’s top tips to start 2020 right and get back on track:

Start with One Thing

If you think you are going to get straight into the gym routine you did when you were 18 years old and not suffer the consequences, think again. Start with something as simple as walking. Power walking can burn up to 350 calories per 30 minutes if you are going at a good pace (13-14 minute miles). Do this for 10 days and that is 1lb of body fat gone. As you build momentum then you can start adding extras. Keeping it basic and mastering the fundamentals is critical for long-term engagement in fitness.

Win the morning

b2ap3_thumbnail_Fitness-2.jpg

Most parents are time poor. They feel guilty if they sacrifice any time with the family for anything other than work. That’s why mornings are the best time of the day. Most people go to bed around 10pm and wake up at 6.30am. That’s 8.5 hours of sleep. Evidence suggests that we can survive very well on 7 or 7.5hrs, so sacrificing an hour in the morning to burn some calories is a good trade off. My tip is to put your alarm on the other side of the room. As soon as it goes off, go straight to the bathroom and brush your teeth. This stops your brain negotiating.

Keep on your feet

Most people think that fat loss is achieved by doing 45 minutes in the gym. The reality is that although this has huge benefits to your health, it’s not wholly necessary. You just need to keep moving – it burns energy and energy is calories. This is called non-exercise activity thermogenesis. Get geeky and track your steps. Once you have started to walk regularly and consistently, you are likely to notice that your mood has elevated. When we are in a better state of mind, we tend to make better choices in what we eat.

Get support from friends, family and online communities

Accountability is really important when you are trying to lose weight and get fit. Get your friends and family involved so they can support you, when the going gets tough you will need them. Look for online groups to join where you can compare notes and get advice. Not wanting to let people down is a powerful tool for staying on track and it can be the most important ingredient for a successful long-term fitness journey.

Do epic stuff

b2ap3_thumbnail_Fitness-1.jpg

After Dads have been encouraged to start with one thing, they often get the wind in their sails. They start believing in the super versions of themselves. Many go on to challenge themselves further by dedicating their blood, sweat and tears to a bigger purpose. They start doing their bit for charities and raise awareness for research projects that can help fight critical illnesses. This is super motivating and can ignite the drive to train harder.

If you want to go from being a fat dad to a fit dad, just start with one thing.

You can be a fantastic role model in your household in 2020 and really inspire your kids to value their health and fitness too.

About the Author

Dan Fallon is author of Start with ONE THING: The Dad’s no BS approach to fat loss and fitness (Rethink Press, £12.99) and founder of the Super You Project, the Dad’s online fitness community.

b2ap3_thumbnail_Start-With-One-Thing-Book-Cover-chosen.jpg

Related entries

8+ habits that will improve your mental health

8+ habits that will improve your mental health

It's Mental Health Awareness Week 2024, but we believe you should focus on your mental health every day. Suicide is the biggest killer of men under 50, and even if you don't feel low now, there are ways you can optimise your every day mental health to help prevent...

Prostate problems: what you need to know

Prostate problems: what you need to know

As it's Men's Mental Health Month (Movember) in November, Dad Info is focussing on awareness of men's health issues. As part of this series we are focussing on prostate problems. What is a prostate? The prostate is a small tube found only in men, surrounding the tube...

Why mental health should be your first priority

Why mental health should be your first priority

As dads it can be tempting to compartmentalise feelings and try to plough on. There are many demands on men, both at work and at home, and the days are full. People depend on you. People need you to show up and carry on- or, at least, that can be the perception....

Latest entries

8+ habits that will improve your mental health

8+ habits that will improve your mental health

It's Mental Health Awareness Week 2024, but we believe you should focus on your mental health every day. Suicide is the biggest killer of men under 50, and even if you don't feel low now, there are ways you can optimise your every day mental health to help prevent...

She’s pregnant and seems to hate me!

She’s pregnant and seems to hate me!

So your wife is pregnant, and divorce is on the cards already? Do you feel you can't do anything right, she hates you and you think this is the end of the relationship? Rest assured, this is surprisingly common. Just google the words "my wife is pregnant and she hates...

Sex while pregnant- is it a good idea?

Sex while pregnant- is it a good idea?

Can you have sex while pregnant or does it mean nine months of chastity? Well yes, possibly, but things may continue as normal.  Many women feel protective during pregnancy and their top priority is to make sure the baby is kept safe and well. But, that doesn‘t...

Pin It on Pinterest