In 2012, I used to weigh 18 stone that’s 252 pounds, I was totally out of shape and I really felt quite lethargic and I just couldn’t fit into any of my favourite clothes. I decided to change my lifestyle so I was able to eat what I like when I like and still feel great about myself. This simple 8 step plan for Dads to get fit is what worked for me.
In this post, I will tell you exactly how I lost weight and what I did to achieve my physic now.
The image below is me in 2012 weighing 18 stone.
Clearly you can see I am quite bloated in the picture. Unfortunately, I had very little confidence and didn’t like my photograph taken at all when this was taken.
I knew I had to do something… but the question was “WHAT?”
8 Easy Steps for Dads to Get Fit
Step 1 Don’t just stop eating!
My initial reaction when I looked in the mirror was “I will just stop eating as much food”. Yeah, the amount of food doesn’t help, but I soon learned that I became slightly depressed and my energy soon disappeared after just a few days.
It’s also much harder to maintain that type of lifestyle change as your body begins to crave sugary products for energy. So, after I hit my first hurdle I just began to eat again. This time, I had done a little research and I began to realise it was the volume of food I had eaten in one go that had probably made me put the weight on. Not to mention the fact that I actually drank lager most weekends. This article by WebMD here has 6 Diet Mistakes to avoid.
Step 2 It’s a Lifestyle Change, not a Diet!
This is so true. I began to make myself healthier meals predominately packed with protein with food products like chicken and fish incorporated into them. I then made sure that my portion size was not too large and I began to eat three meals a day. Porridge or healthy cereal in the morning and for lunch and dinner anything that included chicken and fish. To be honest I mainly had the dishes with rice and I quite enjoyed the change.
Step 3 Reduce your alcohol intake.
Ok, so I can’t say I drank that much, but I did binge drink when I did manage to get out. I would always feel bloated the following day and I could tell that the yeast in my chosen drink lager was settling on my belly. I am not saying stop enjoying a drink, but at least try to reduce your weekly intake because it soon takes over your body and its a real pain in the arse to get rid of.
Maybe limit how many pint’s you have or here is a tip, just go out a few hours later. I put the weight on not drinking at home, so just think what stopping having a lager will do for you if you like to have a tipple at home every night. Bodybuilding.com have a great article 5 ways alcohol hinders dieting here.
Step 4 Don’t stop the treats.
I have always been a big believer in not stopping enjoying yourself. Unless you want to be a total adonis then treat yourself to something special each week. Abs are made in the kitchen, but you are not professional bodybuilder or fitness model. You are a Dad and all you need to do is stay healthy, so make sure you give yourself a break and enjoy a pizza or curry at least once a week unless you can really live without it.
I also found that I lost a little more weight, your metabolism slows down and the sudden spike in sugary product actually helps speed that back up helping you lose more weight. Just don’t over indulge and do it more than one a week if you can help it. A Calorie Counter have a great article here about how to use cheat meals.
Step 5 Forget the Gym Pass at first
I didn’t step in a gym once at first. I literally purchased some quite cheap dumbells and made up a little routine that helped me begin to lose weight and build muscle.
My routine was quite simple and I got quite good results.
I would always start before I got a show and I would then train my shoulders, arms, back and then press ups for my chest. It was a very simple routine of 3 sets for each exercise with light weight, but it worked.
I would also suggest going for a run, walk or jog. Remember, it will be hard at first but you will get through it and it will only get easier as times goes on I promise.
Step 6 Get a Gym Pass.
I began to start training in the local council gyms. I had no idea what I was doing if I am honest. I began to research and come up with my own routines. To lose weight and build muscle I found it easier to continue my all over body routine and enhance it as I went along. I remember shaking trying to lift 8kg weights but my strength soon went up and it became much easier.
Just be persistent and hang on in there…
Step 7 Frequency is key.
Come up with a plan. I would recommend doing something active each day but if your lifestyle can’t fit that in then try 2 or 3 days at first. I tend to go to the gym now 4 times a week but at first, it was once and then progressed. The main thing to watch out for is that you have quality time for yourself and your children. Here is a great article about training frequency by PT on the Net.
The below image is me now…
Step 8 Don’t give in.
If at first you don’t succeed, Just keep trying. Please believe in yourself and don’t give up.
So, there you have it 8 easy steps for dads to get fit. I would love to hear about your lifestyle changes and what you plans you have for the future.