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Workouts to Prevent a Dad Bod" - Your Health Success ezine
July 11, 2017
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Health Report: Balancing Real Life with Workouts to Prevent a Dad Bod
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Optimum Health Tip:Write It Down
Dieting can be a major change in your lifestyle. One way to help become more conscious of what you’re eating and if you’re sticking to your diet is to write down what you’re eating.
There are many ways you can do this – and how you proceed will depend on your personal goals.
There are many things you can track about your eating including:
· Servings of proteins, carbohydrates, and vegetables/fruits
· Grams of fat, carbohydrates, fiber
· Servings of water
· Number of calories
· Satiation (how full or hungry you feel)
· Emotions (did you eat because of boredom, loneliness, or stress?)
· Time you ate
There isn’t a right or wrong way to keep track of your food. Some people have programs that provide journals either online or on paper. If you don’t have a set journal given to you, you may want to look online for free journals.
You can also find cell phone apps that help you to track your progress. If you’re old-fashioned and prefer a paper journal just about anything will work.
You can use a cheap spiral notebook or purchase something a bit fancier for your journaling.
You may also want to use your journal to keep track of other information such as minutes of exercise, weight, measurements, medications/vitamins, blood pressure, blood sugar, heart rate. All of these are good measures of your progress and your success.
Your journal can help you to focus – if you’re honest when using it. Make sure not to lie to your journal.
If you ate it, write it down. When you have a successful weight loss week, look back at what you did to make it work.
When you have a tough week, your journal can be a place to record what went wrong and make some plans for how to deal with roadblocks when they come – and they will. By writing down what you eat and your activities, you can stay focused.
"If you can't be a good example then you'll just have to be a terrible warning."
– Catherine Aird
"Worry is like a rocking chair - it gives you something to do but it doesn't get you anywhere."
"For fast acting relief, try slowing down."
REPORT: "Balancing Real Life with Workouts to Prevent a Dad Bod"If you’re the kind of guy who enjoys working out at the gym but you’re not hard core and you don’t pay attention to what you eat all the time, you probably have a "Dad Bod".
This is the term used to describe men who work out regularly and try to stay on track during the week - but when the weekend comes, all bets are off.
Watching what you eat and taking time to hit the gym falls by the wayside because it’s time to enjoy life.
You might even turn to relaxation, comfort food and a couple of beers every evening during the week, too.
Sabotaging a Good Week’s Workout
The week starts and you’re all about the fitness mindset. It’s almost like you flipped a switch the minute Monday rolled onto the calendar.
You’ve divided your life into what you know as good behavior for your health and acceptable behavior.
As long as you work out during the week and are careful then, who cares what the weekend holds? Forget that half a pizza you ate. Never mind all those nachos dripped in thick cheese sauce.
That was the weekend - and that way of eating is over until the next weekend rolls around. You’re working out and it’s all good now. It’s time now to make sure the foods you eat are healthy.
You look for ones that help you keep your weight on track - maybe ones that rev up your metabolism - and you’re careful that you don’t overdo it.
When it comes to portion size, you’re going to eat sensibly because during the week it’s time to take responsibility for your health.
You’re “on duty” so to speak. You’re counteracting the bad with the good. What this way of living does is it motivates you to try to stay healthy on a part time basis.
Your reward is getting to blow off any kind of healthy eating and any kind of working out on the weekend.
After all, you’ve worked hard. Kicking back on the weekends isn’t a problem because it’s not going to kill you. Besides, you’re in better shape now than you used to be, so what’s the problem?
Having a little bit of extra weight doesn’t make you feel like you’re in bad shape and not only that, but there’s a trend going around that women think men with a slight stomach overhang and a set of man boobs is lip smacking sexy.
There’s proof – because Leonardo DiCaprio and Chris Hemsworth (Thor) both have beautiful women with their new Dad Bods. Surely, it’s not because they’re famous – and rich.
So as long as you work hard during the week, letting yourself go on the weekends and hanging onto the Dad Bod is perfectly acceptable to you as well as the opposite sex. Cuddly is more appealing to women than a lean, fit body.
That’s not the real truth.
The truth is that you shouldn’t fall for a trend or a fad or whatever is the newest craze because you’re not getting to see the whole picture.
You don’t want to fool yourself into thinking that your body is okay with five mostly healthy days and two days where you guzzle beer, eat entire large pizzas and snack uncontrollably on every carb known to mankind.
The fact is - Dad Bods aren’t good for you - and they’re not good for your children, either - to see that it’s okay to let health and fitness not be important throughout the entire week.
How Part Time Health and Fitness Can Hurt You
On a part time basis, where you’re doing your own thing on the nights or weekends - there’s no working out - there’s no watching what you consume.
Men who live this way think nothing of wolfing down tons of pizza or fatty foods while washing it down with beer on the weekends.
If that describes you, then you fit into the profile of the average guy. You have some stomach hangover and maybe a set of man boobs going on - but you still view yourself as pretty fit.
If you have stomach hangover and you have large enough moobs to fit into a bra, then you’re not fit. You might not be a couch potato on the weekends but you definitely chill and don’t fret about taking care of yourself.
After all, working out during the week, you get in enough fitness. Surely that counteracts all of the laziness and unhealthy eating. In truth, it does not counteract what you do on the weekends.
You can use up your calorie count for your entire week just on the weekends. That might help to explain why you’re not looking as fit as you once did.
It might also help to explain why you’re working out just as hard as ever and it doesn’t seem to be making a difference.
Does that mean that you don’t deserve to relax on the weekends? Not at all. You deserve to have your down time after a long week of working.
You deserve to not be as rigid with your workout and even with your eating habits on the weekend if that’s the way that you like to reward yourself.
However, you don’t want what you do on the weekends to be so over the top that it negates all of your hard work during the week.
You deserve the best version of you. That means that you don’t want to throw away opportunities to stay fit and eat healthy on the weekends.
Make choices that help enhance your week long efforts - rather than derail them. Bad weekends cause you to make bad choices in your lifestyle.
Tossing caution to the wind isn’t going to cause you any long term health problems.
But it will if you do it every weekend. Even if you have a slight Dad Bod and you’re not dealing with a full on Santa belly, eating high fat, greasy, high calorie foods will do a number on your heart health over time.
Some men don’t wait for the weekend. Once they get off work, they’re off. When they’re home in the evening, it’s time to relax and have some fun.
Spend time with the family, engage with the kids, and after that, drink a few beers and have a late night fuel fest while you watch some entertainment.
The problem with that way of living is that evening and weekend fuel fests give you more fat than fuel because you’re not burning up what you eat. Even if you got a workout done that day, your nutrition has to balance it out nicely.
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REPORT: "Balancing Real Life with Workouts to Prevent a Dad Bod" continued:Improving Evening and Weekend Habits
The habits that you have are what’s led you to the dreaded Dad Bod.
You can improve your habits in the evenings and on the weekends and say goodbye to that slightly out of shape (or way out of shape) body for good.
You have to start by making some cuts if you want to say goodbye to that stomach that earned you the Dad Bod title. This entails getting rid of the food that contributes to the fat that bloats the body and puts on the pounds.
You have to let go of bread filled evening and weekend foods. That means saying goodbye to unhealthy pizza. It means not letting sugar be a main course when you’re in front of the television.
It means that pasta isn’t your body’s friend when you have a Dad Bod. It also means you need to free yourself from the empty calories you consume. You’ll find these empty calories in every single can or bottle of beer that you down.
These foods do nothing to improve your health and only cause your fitness goals to be undermined. By eating these in the evenings and on the weekends, you can kiss all of your weekly hard work of eating right and working out goodbye.
Don’t undo your hard work because of these food items. It doesn’t mean that you can’t have them ever. It means you need to be a lot more selective about the kinds of these foods and when you eat them.
For example, you can still have pizza - but there’s a huge difference in unhealthy pizza versus healthy slices. Any kind of unhealthy food that you currently eat can be created in ways to make it low fat and low calorie.
You might think the reason that you eat these foods is because they taste so good and your body craves them. But that’s because you’ve trained your body to crave them.
The same way that you trained your body to crave them, you can train your body to not want them.
These unhealthy food items cause your body to develop that beer belly you see on a lot of dads. The more fat you carry around your abdomen, the more damaging it is for your long term health.
Your habits are what contribute to your eating style, too. When you’re tired, you crave the foods that are comfort foods.
You want those high calorie, high fat dishes. It’s not just weariness that can make you want to eat the foods that keep your Dad Bod present.
Stress can drive you to the point where you want to eat the pizza and pasta and sugar items. Make sure you start or keep the habit of sleeping well in the evenings and on the weekends.
Let go of the stress of the day. Choose to not let your mind dwell on the things that bother you. Exercise consistently in the evenings and on the weekends.
When you exercise instead of taking time off, not only does it help you feel better, but it will keep your motivation up to want to get rid of the Dad Bod.
Staying Fit Without Going Overboard
The key to fighting back against having the Dad Bod is to make sure that you have a regular exercise routine, but not having the all or nothing mindset. That kind of thinking can lead to overdoing it.
Your routine should be one that challenges you to do better each time you work out - but it shouldn’t reach the point where it feels like an agonizing punishment for your body.
There’s a line between working out in a way that’s healthy for your body and going overboard. When you want to get fit, you need to make sure that what you eat and the workouts that you do match your lifestyle.
Going overboard with your fitness routine can become unhealthy to the point that you lose all of the benefits from exercising.
When you push your body too hard, you’re not giving it the time that it needs for what’s known as the recovery period among those in workout and training circles.
You can tell if you’re going overboard because you’ll start to see certain side effects crop up. You’ll feel sluggish and more tired than usual.
You’ll experience muscle aches and pains to the point that it’s difficult to do your day to day activities.
Mood swings are common when you go overboard with trying to get and stay fit. You can have headaches and stomach pains. You might end up losing weight rapidly because you become too overly focused on getting fit.
When you reach that point, your body can start to have trouble bouncing back from illness or injury. When you’re trying to get fit, you don’t want to burn any more than about 3,500 calories every week if taking weight off is your goal.
If you push yourself beyond that level, then you do more damage to your body than good. No pain, no gain, can be a dangerous mantra if you go overboard.
Getting fit and having a workout routine should always focus on what your body is capable of. It should never be used in a way that it ends up punishing your body.
The Biggest Battle Is the Mental Dad Bod
It’s what you think about your body that can contribute to and help you keep your Dad Bod even when you want to be healthy.
This is what comes about when you rationalize or excuse why it’s okay to have the bad evening habits or the weekends where you blow off your hard work during the week.
This doesn’t happen because you’re lazy or because you don’t care. The truth is that you’re trying to find some balance between everything you do during the day and time for yourself.
You need that down time - so that’s not a bad thing. It becomes a bad thing when you develop the rationalization that what you do during the day is enough and that you don’t have to try.
You tell yourself that you’ve earned the freedom to eat whatever and do whatever. You’ve set yourself up so that your reward for working out and trying hard is to hold onto those bad habits.
Short term thinking is what contributes to this. You might not even realize you’re practicing a “live for the moment” mentality.
Instead of seeing the long term picture, you only see what’s right in front of you at the time.
You don’t see that keeping up the good habits as a way of life will lead you to get rid of the Dad Bod for good.
Short term thinking prevents you from seeing that losing the weight and building a leaner body will allow you to be healthier and more active for your kids.
It will also allow you to be there for them because eating right, working out and getting rid of extra weight prolongs your life.
So what can you do? You can realize that getting healthy is going to take a commitment that things have to change in the evenings as well as on the weekends.
It’s all about finding your balance between your real life responsibilities and getting and staying fit for good. You can follow through that commitment by making sure you stay active - even in your down time.
It doesn’t mean you have to always hit the gym. You can have a healthier, leaner lifestyle just by engaging in regular physical activity during your time off your workouts.
If you’re consistent and change the choices that contribute to Dad Bod, you will see improvements in your body shape that last.
On the site here is a big selection of self help books and reports relating to your health that detail for you what self care strategies you can put in place to improve and maintain your lifetime health and wellbeing.
You can check them out here and download as many as you want, no obligation, just lots of helpful healthy information => HEALTH REPORT LIBRARY
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Warren’s Notes :This little spot in the ezine/newsletter is meant to just be a bit of a chat about day to day things to show that there is actually a real person behind it, and behind The Health Success Site.
The hip operation went fine, and there were no complications, so recovery is now, God willing, just time and application.
I was thinking about that with regard to last weeks articles about inner strength and doing things in our own life to build peace, and resilience, and stability, in the way we live and our own psyche.
Obviously, my own attention at the moment is based around this hip replacement that I have just had but there is an aspect of that that aligns with what we have been talking about.
People keep asking how the pain levels are after the operation. Proper answer should be that they give you such a foundation of morphine tablets and other medications that nothing is a problem.
Beside the medication though everything is relative. Is there pain in lifting a leg after such an operation?
Yes, of course. How does it compare to standing up from a squat with a heavy weighted bar across your shoulders? Well, probably similar.
* Taking time to stop and meditate is easy to do, easy not to do.
* Taking time to exercise is easy to do, easy not to do.
* Taking time to eat right is easy to do, easy not to do.
Being consistent is hard.
When things happen though, when there is a crisis in your life, then all these things seem to come into play.
Weight training previously means there is muscle mass to help me stand now and to support hips while this replacement settles in.
Pushing to the edges of what you can do in your sport means the physiotherapy of recovery from an operation is pretty straight forward. Sure, you need the work and there is a bit of pain and application involved, but it is really pretty easy when you are already used to stretching yourself.
I thought today it might be nice to give a perspective of looking back at personal development, rather than looking forward.
We normally look at personal development and personal studies and discovery in terms of helping us move towards our personal goals and ambitions.
It’s interesting for me at the moment to be looking back and judging the ‘challenges’ of recovery from an operation compared with the things that have gone before and finding that this is actually a pretty easy time.
Important that the surgeons do their job right, I leave that in God’s hands, but once that has happened it is nice to know that all the rest of the rehabilitation is no problem, got it covered, actually easier than the normal activity in normal life.
With that thought in mind I’ll keep working on getting mobile again, getting off medications, and strengthening this leg so I can get off crutches and will ‘talk’ with you later.
Remember, any time you want to learn more about anything in this ezine, or just need a chat about your health, drop me a line and I'll email back as soon as I can, and if you leave your phone number I'll even call you back on my dime!
Have a Laff!*Painful Puns*
I'm knot amused
A good pun is its own reword.
Energizer Bunny arrested - charged with battery.
A man's home is his castle, in a manor of speaking.
Is a pessimist's blood type always b-negative?
My friend really likes to make pottery, but to me it's just kiln time.
Dijon vu - the same mustard as before.
Practice safe eating - always use condiments.
I fired my masseuse today. She just rubbed me the wrong way.
A Freudian slip is when you say one thing but mean your mother.
Shotgun wedding: A case of wife or death.
I used to work in a blanket factory, but it folded.
I used to be a lumberjack, but I just couldn't hack it, so they gave me the ax.
If electricity comes from electrons... does that mean that morality comes from morons?
Marriage is the mourning after the knot before.
A hangover is the wrath of grapes.
Corduroy pillows are making headlines.
Is a book on voyeurism a peeping tome?
Dancing cheek-to-cheek is really a form of floor play.
Banning the bra was a flop.
Sea captains don't like crew cuts.
Does the name Pavlov ring a bell?
A successful diet is the triumph of mind over platter.
Time flies like an arrow. Fruit flies like a banana.
A gossip is someone with a great sense of rumor.
Without geometry, life is pointless.
When you dream in color, it's a pigment of your imagination.
Reading whilst sunbathing makes you well-red.
When two egotists meet, it's an I for an I.
A moron is the opposite of lesson
90 year old man charged with assault with a dead weapon
One Nudist was heard saying to another Nudist... "Bare with me"
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