Welcome to DadBodGon, the fitness site.
Fitness for Life
Make your new year goal to get rid of the Corona Dad Bod….
You have been stuck in your house for 2 years, eating and watching tv and you kind of let yourself go. The goal is easy, just fast daily. From morning to night only drink water and black coffee, no more than 3 cups. This is the easy part, the hard part is staying discipline and focused to not eat anything. After the first 3 days you will start to feel sick, this is because of the blood is rushing to your stomach and your body is starting to use fat as a full source, there is a lot of evidence to support this claim. If you click on the link, it will take you to an article by Healthline that gives you an idea about the “science,” behind working out on a fasted stomach. There is also a lot of research showing that it increases GH levels in the body, which would help you lose weight and gain lean muscle mass.
Having goals is the first step to achieving success!
You have to break your goals into days, weeks, months and then years.
A week is seven does, so break those down daily.
24 hours in a day, break that down hourly.
Within the hour block your time, (20) x 3 or 50/10 and you have time for rest. I would rest 5 minutes every 15 minutes for a total of 20 minutes and do that 3 times. If I am writing a paper I would write for 15 minutes, then do something else for 5 minutes. Or 50 minutes strait with a 10 minute break and then repeat until you achieve your goal for the day. I am going to write X amount of words, for Y time and get Z results……
There is 3 major events that happen each day.
You wake up and do things like eat, exercise, work, relax, and whatever else it is. You have to organize that time, 1. Eat 2. Work 3. Sleep… 6 hours of sleep. 16 hours of work. 2 hours of eating. I also can’t tell you what to eat, unless I know a lot of information about your personal life. With that being said, I am not a certified health professional; I merely offer my opinion. Consult with a doctor or health professional such as a Nutritionalist if you have questions about what to eat but it is pretty simple. You eat protein(meat, humans can’t go without it. Carbohydrates(grains and sugars) Fats(Omega 3’s and essential fatty acids).
When you sleep try to do with less light and sleeping comfortably.
Stretch throughout the day and get your heart going a little. Move your body and workout, pushups and pacing your living room floor is going to get your heart up. You can do Tai Chi and meditate anywhere, you literally can do whatever it is you want when it comes to fitness. If you are going to lift weights, make sure you have a plan and maintain proper form, I understand the importance of the gym, but 80% of results are found outside of the gym. A good percentage has to do with sleep, if you can’t sleep your body never really heals right.
It is a daily goal! So write it down and then start from there. It is a life style change, it takes time and you have to have patience to get results. Meditation is important, learn to focus on your breath for start.
You have been stuck in your house for 2 years, eating and watching tv and you kind of let yourself go. The goal is easy, just fast daily. From morning to night only drink water and black coffee, no more than 3 cups. This is the easy part, the hard part is staying discipline and focused to not eat anything. After the first 3 days you will start to feel sick, this is because of the blood is rushing to your stomach and your body is starting to use fat as a full source, there is a lot of evidence to support this claim. If you click on the link, it will take you to an article by Healthline that gives you an idea about the “science,” behind working out on a fasted stomach. There is also a lot of research showing that it increases GH levels in the body, which would help you lose weight and gain lean muscle mass.
Having goals is the first step to achieving success!
You have to break your goals into days, weeks, months and then years.
A week is seven does, so break those down daily.
24 hours in a day, break that down hourly.
Within the hour block your time, (20) x 3 or 50/10 and you have time for rest. I would rest 5 minutes every 15 minutes for a total of 20 minutes and do that 3 times. If I am writing a paper I would write for 15 minutes, then do something else for 5 minutes. Or 50 minutes strait with a 10 minute break and then repeat until you achieve your goal for the day. I am going to write X amount of words, for Y time and get Z results……
There is 3 major events that happen each day.
You wake up and do things like eat, exercise, work, relax, and whatever else it is. You have to organize that time, 1. Eat 2. Work 3. Sleep… 6 hours of sleep. 16 hours of work. 2 hours of eating. I also can’t tell you what to eat, unless I know a lot of information about your personal life. With that being said, I am not a certified health professional; I merely offer my opinion. Consult with a doctor or health professional such as a Nutritionalist if you have questions about what to eat but it is pretty simple. You eat protein(meat, humans can’t go without it. Carbohydrates(grains and sugars) Fats(Omega 3’s and essential fatty acids).
When you sleep try to do with less light and sleeping comfortably.
Stretch throughout the day and get your heart going a little. Move your body and workout, pushups and pacing your living room floor is going to get your heart up. You can do Tai Chi and meditate anywhere, you literally can do whatever it is you want when it comes to fitness. If you are going to lift weights, make sure you have a plan and maintain proper form, I understand the importance of the gym, but 80% of results are found outside of the gym. A good percentage has to do with sleep, if you can’t sleep your body never really heals right.
It is a daily goal! So write it down and then start from there. It is a life style change, it takes time and you have to have patience to get results. Meditation is important, learn to focus on your breath for start.
Here is some research on fasting, showing the benefits of it. I have fasted for nearly 10 years and I can feel the benefits of it.
Prolonged fasting, or intermittent fasting is a way of life.
You eat meals in intervals, and you space out the time in which you consume calories.
A standard day would look like breakfast and dinner. I break my day into half, so I eat a breakfast and a dinner and no lunch in-between.
At one point I would only eat once a day, I would recommend that everyone make informed decisions and make sure they stay hydrated. Even the “science,” on eating 3-6 meals a day is vague and misleading. For me it has always been about calories in vs. calories out.
The quality of your food matters more than the quantity.
You need to make sure that you are getting the things that your body needs and one of those is calories. I got injured a few years ago and haven’t been able to workout for a few years, the diet has helped me maintain abs without ever working out. When you are fasted your body burns fat sources first for fuel.
So fasting during the day helps you burn more calories.
Fitness Goals come at the end of the year and you start looking to change your body.
First you need to learn how to change your mind.
Things are coming along with the site. Stay tuned!
Fitness happens when habits are formed and perused!
This is the loading phase workout. 1 day on 1 day off. So M/W/F with active rest T/T/S/S here is day one example:
Weeks 1-4 (Loading) Rest Intervals – 1 Minute.
Monday:
- Full Squats – 4 Sets x 8-12 Reps
- Romanian Deadlifts – 4 Sets x 8-12 Reps
- Bench Press – 4 Sets x 8-12 Reps
- Pendlay Bent-Over Rows – 4 Sets x 8-12 Reps
- Superset: Dumbbell Curls/Skull Crushers – 3 Sets x 8-12 Reps
- Abdominal Superset (Russian Twists, Twisting Sit-Ups) – 3-4 Sets x 8-12 Reps
I have had a dad bod several times throughout my life.