Weight Loss


Delete Your Dad Bod

There are a lot of roadblocks to deleting your dad bod, whether it be lack of time, lack of sleep, or just not knowing how you can utilize the time you do have.

What You Need to Know:

  1. Time is of the essence, focus on workouts that are quick and precise for maximal effectiveness. Thankfully, with the right training techniques this is beyond possible.
  2. As a new parent, sleep is often few and far between. Reduced sleep causes a decrease in Leptin (the hormone that decreases hunger) and an increase in Ghrelin (the hormone that increases hunger) This hormonal change increases appetite, which paired with having more hours in the day to eat… Makes it much harder to stay lean.
  3. Like planning ahead by keeping a diaper on hand at all times, knowing your options and having a backup plan is key for losing your dad bod. 

“The dad bod says, "I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time." - Mackenzie Pearson

When I first heard this, I felt like Mackenzie knew me. Pizza is my favorite, I’m a beer geek and a huge fan of hitting the gym in short bursts 3-4x per week.

Then I saw this quintessential ‘dad bod’ photo…

DadBod Example

While envious of the pure joy being expressed on Leo’s face while he runs around with a squirt gun… I began to wonder if it possible for someone get (or stay) in shape despite poor sleep, a demanding schedule and the perfectly human urge to eat eight slices of pizza in one sitting?

The reality is, you’re going to need a special plan that takes into consideration your new lifestyle without taking time away from the most important things - like your family. 

Cracking the Dad Bod Code: In The Gym

Ever wonder why everyone thinks a good workout has to be 1 hour long? It seems like everywhere you go, classes and training sessions are all set to be an hour long. Despite this being the industry standard… There is literally zero evidence to support a 1 hour workout being more effective than a 45 minute workout. In fact - some research even shows that 30 minutes of exercise is just as impactful as 60 minutes.

While there are plenty of workouts that may be the perfect for you under optimal conditions…When you’re up multiple times throughout the evening changing diapers and feeding a baby, it’s important to find your new optimal.


Thankfully, you aren’t the first person to ask yourself how the #^$* someone can stay in shape without dedicating hours to workout every week. A study of High Intensity Functional Training (HIFT) programs for military personnel states that HIFT can provide many of the same benefits that traditional exercise can, but in a fraction of the time. 

General Health Benefits

  • Results in positive metabolic and physiological adaptations.
  • Promotes both metabolic conditioning and muscular strength.
  • Less systemic inflammation or oxidative damage compared to sustained aerobic activity.
  • Lower volumes facilitate injury prevention.

Benefits for Body Composition

  • Uniquely effective for reducing subcutaneous and trunk fat and waist circumference.
  • Promotes appetite regulation.
  • Effective for promoting fitness in overweight and obese individuals.

In another study at Kansas State University, researchers noted that participants doing HIIT got similar results to those who were doing a more traditional program (aerobic exercise + resistance training) but in less than 20% of the time (37.9 min/week vs 190 min/week).

Long story short - if you don’t have a lot of time or energy to workout, you might actually be in a better spot than those who have lots of much time on their hands.

Interested in learning what dad bod training looks like? Check out Workouts to Delete Your Dad Bod or download Ladder to get started today! 

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