3 Ways to Prevent Dad Bod

Are you a dad who has lost motivation and energy? Do you have Dad Bod?

If so, I understand the pain and here is my story…

The past 2 months of my life have taken me for a complete spin. Just when I thought I had a handle on my own life after marriage and a change of careers, little Melina Marie enters my life.

Baby Snuggles

During my wife’s final month of pregnancy and throughout the first month after birth, I lost track of myself, and became a stressed out zombie. I was rolling with the motions and punching the time clock of life.   The constant sleepless nights coupled with 14 plus hour work days really took a toll on my body. I didn’t work out for almost 3 months. AND while that may not seem like  a long time to most people, it felt like forever for me.

During those few months, I drank beer, ate pizza, and pretty much whatever else I felt like having at that time. I was so exhausted nothing mattered and I took it out on eating.

 March 1st, 2016 : 19.8 % Body fat, the highest I have ever been.

I would have thought that after a few deployments to Afghanistan and Iraq having a baby would be a cake walk….BOY WAS I WRONG!

Being a new dad is tough! Time goes out the window, things that were once enjoyable become a far distant past, and life is not the  same .

And while I’m not discrediting fatherhood, as having Melina is the best thing that has ever happened to me, I am acknowledging the fact that being a new dad is very challenging.

So why am I writing this you may ask?

The term Dad Bod has became viral over the past few years. Social media is telling dads everywhere that is ok to have a massive beer belly.

Check out this ad by American Eagle 

But did you know research suggests that having a beer belly leads to a decreased sex drive and an earlier death?

Even more interesting….

A recent study from Annals of Internal Medicine  reported that men with beer bellies have twice the risk for heart attacks and death than those with a normal body composition.

Dad Bod doesn’t sound so cool any more does it?

Have you ever thought to yourself the following?

  • Do you wish you could train like you use to but in less time?
  • Do you wish you could just lose that stubborn belly fat?
  • Do you wish you had more time for your family and life?

I know and understand  what it is like firsthand to have a crazy schedule and lose track of life, and I am also a dad who is still able to manage hectic schedules while maintaining a healthy lifestyle.

Which means I know it can be done and you can too!

Here are 3 Quick  and Easy Ways to prevent Dad Bod and take back your life!

Step 1: Get More Sleep! 

This one speaks for itself. Lack of sleep leads to weight gain,  an increased appetite, and higher stress. Not to mention you become a lot less productive when your mind is boggled from no sleep.  Not convinced yet, did you know that little to no sleep (less than 6 hours per night over a course of 2-3 weeks) leads to decreased testoterone  levels? If that doesn’t tell you to get more sleep than I’m not sure what will.

Try to take naps wherever you can, and get to bed just 10-20 minutes earlier then you usually do.

Step 2: Choose a Simpler Approach in the Weight Room

Instead of trying to work out 5-6 days a week, cut down to 3 days a week and attack it from a full body perspective. One of the most effective training methods for fat loss is to rotate training styles or types, which will help keep the stimulus new but also allow you to progress.

That is where density training comes in and becomes the biggest bang for your buck!

While density training is beginning to gain popularity among the fitness world, it is still one of the most under utilized methods of strength training.

So what is density training and how can it help you?

It is a measure of how much work you can complete in the allotted time frame. By training in a density fashion, you can increase muscular strength, size, force, and work capacity. Simply put, you are doing more work in the same time. This type of overload increases testosterone production and stimulates fat loss.

Here is an example circuit : Perform 3-4 rounds and rest 30 seconds in between each exercise. After you complete a circuit rest 90-120 seconds between each circuit.

Goblet Squat: 8-12 reps

Pushup : Max Set

Barbell Inverted Row: 8-12 reps

Renegade Row: 4reps/side

Step 2: Get Better Nutrition Advice

If you are truly stressed and pressed for time, nutrition will be the most important factor to helping you loose weight. Knowing what types of carbohydrates, fats and proteins to consume will optimize your energy levels while helping you strategically burn fat and build muscle.

The focus of your meals should be around fats, proteins and a healthy carbohydrate intake.  Eating clean is about whole natural foods that support your body rather than reject it.

Carbohydrates : Typically get a bad rap, but can actually be beneficial to you. Carbs come in two forms, simple and complex. Simple carbs are those that are bad for you like syrups, table sugar, and soda. If you have a sweet tooth like me, you will have to cut some of that out in order to feel better throughout the day.

Complex carbs are the good stuff. Things like oats, fruits, and vegetables. Leafy greens are your friends, and potatoes. Try to keep whole grains to a minimum and get all of your intake from vegetables and potatoes.

You will have to learn how to listen to your body, but ideally you’ll want to load your carbs up on workout days and eat less when you don’t work out .

Fats :  One of your primary sources of energy. There are good fats and bad fats.

Good: Avacados, almods, walnuts, and cashwes, and olive oil. In addition foods like salmon, sunflower seeds and Omega 3’s and 6’s are a great source.

Bad: Pretty much any fried food, sorry dude, but you might have to cut out those potato chips.

Keep it simple and don’t worry about portion sizes or exact recommendations.  If you get your fats from quality foods such as avocados, coconut oil, olive oils, and grass fed animals and fish, you will be just fine.

Protein : How much do I eat? Is there  a thing as too much? The guys over at precision nutrition have you covered so make sure you read that here , as they cover everything from types of protein to how it breaks down in the body.

For simplistic terms, try to eat 2 palm sized portions of protein at each main meal.

Make sure you read that article for more details. 


As a new dad myself, things have become crazy. The long days and sleepless nights makes life tough. I have chosen to make up elsewhere by eating clean, choosing quick workouts that are effective, and getting in naps whenever and wherever I can. If you have found yourself slacking due to unchangeable circumstances, try to change other factors to balance out your life.

If you like what you have just read, subscribe to my newsletter to stay updated for a program specifically geared towards dads and fat loss. 



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