FabSwingers.com forum: Advice for ridding dad-bod at home?

By *oeofsussex OP Man
over a year ago

Eastbourne

As a mid-forties dad who’s not got time to bugger about in a gym but wants to get rid of the developing dad-bod, can anyone recommend any course that’s:

a) not bank-breaking,

b) won’t rip up my muscles so I’m in too much pain to function normally,

c) won’t require me to go to a gym,

d) won’t take years before I notice a difference,

e) won’t be so fast I half kill myself in the process!

Want to keep myself in shape for the wife and all other ladies of interest but I know f-all about fitness!

Any advice appreciated!

Thanks!

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By *annaBeStrongMan
over a year ago

wokingham

You want the answer no one will give you?

Exercise 3-5 times a week and eat right for the next 3-5 years

No quick fixes

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By (user no longer on site)
over a year ago

Walking or running, it’s free apart from footwear.

Look at your nutrition, and see what you can do to ‘clean’ it up.

Commit to a regular exercise time, and be consistent to it.

Pick exercise modalities that you’ll enjoy, nobody sticks to a program they hate.

Have mini goals to target along the way to your ultimate goal.

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By (user no longer on site)
over a year ago

Hard work, walking 10k steps a day and body weight free online routines may help

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By (user no longer on site)
over a year ago

Fasting (5:2)

YouTube has loads of exercise videos, look up hiit and Tabata

Walk every day, pref at least 4k. Power walk until you are out of breath and sweaty, slow down for a breather then go again. Should be able to do that in 40 mins.

Eat healthily.

This is what I do.

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By *luebell888Woman
over a year ago

Glasgowish

Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water.

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By *angerous123Man
over a year ago

Leeds

Youve far too many rules and things you're not prepared to do to get anywhere

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By *he love catsCouple
over a year ago

South Wales

Or just keep your dad bod and live your life the way you want to, nothing wrong with a dad bod.

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By *ighty_tightyMan
over a year ago

Norfolk/Suffolk

Make time. Calorie deficit.

Be patient

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By (user no longer on site)
over a year ago

"Or just keep your dad bod and live your life the way you want to, nothing wrong with a dad bod.

Thus is true

Listen to the lady

Be who you are

Not someone who wants to be someone else

Happy with who I am and what I am

Basically couldn’t give a flying fuck what other people think

Be happy

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By *KG12Couple
over a year ago

Burnley

Get on you tube and look at body project. Looks at cardio and resistance. Me and Mrs lost 2st each last year bu doing that and changing our diet

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By (user no longer on site)
over a year ago

"Or just keep your dad bod and live your life the way you want to, nothing wrong with a dad bod.

Also this, nothing wrong with a dad bod, as king as you’re happy

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By *naswingdressWoman
over a year ago

Manchester (she/her)

Resistance bands

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By *oeofsussex OP Man
over a year ago

Eastbourne

Thanks guys and gals! Not much I can do on the diet front - my wife already polices everything I eat!

As for my list - I don’t see it as preventing success. If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

I could borrow a neighbour’s dog but my two cats won’t thank me for it so I might take them for a walk instead! One of them did indeed follow me on a ramble over the south downs a few years ago.

I’ll check out the suggested Youtube threads - thanks!

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By *oeofsussex OP Man
over a year ago

Eastbourne

Lockdown 1 scared me rigid when I was on my own and ended up 13 stone. I’m still around 12 and want to return to the 9.5 stone I was in my early 20’s. Should be possible! After lockdown 1 wifey returned and I consequently lost 2 stone in as many months with her diet but it’s not staying off!

So, thanks for all advice!

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By (user no longer on site)
over a year ago

Walk more - Walk to the shops instead of driving (example)

Clean up your diet - If your current diet is poor, then start by looking at what you can do to improve it.

If you have two chocolate bars a day cut down to one. Same with soft drinks if you have 4 cans a day cut back to 1 or 2…

—

Now if you already do eat quite well/healthy or you think you do, record what you eat. I guarantee most people will be so surprised at how many calories they consume. Track everything and be honest with it and then you will really see what you need to do…

Just make those small changes to start with. If you haven’t already.

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By *naswingdressWoman
over a year ago

Manchester (she/her)

"Thanks guys and gals! Not much I can do on the diet front - my wife already polices everything I eat!

As for my list - I don’t see it as preventing success. If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

I could borrow a neighbour’s dog but my two cats won’t thank me for it so I might take them for a walk instead! One of them did indeed follow me on a ramble over the south downs a few years ago.

I’ll check out the suggested Youtube threads - thanks! "

Muscle is important to gain, or not lose through aging, even if you don't want to be a body builder. Some of the niche vanity projects it's important for include reducing the risk of serious falls in old age

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By *oeofsussex OP Man
over a year ago

Eastbourne

"Or just keep your dad bod and live your life the way you want to, nothing wrong with a dad bod.

Well, I don’t want a bod like Arnie but Mr. Blobby is definitely not my preferred style either!

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By (user no longer on site)
over a year ago

"Lockdown 1 scared me rigid when I was on my own and ended up 13 stone. I’m still around 12 and want to return to the 9.5 stone I was in my early 20’s. Should be possible! After lockdown 1 wifey returned and I consequently lost 2 stone in as many months with her diet but it’s not staying off!

So, thanks for all advice!

9 1/2 stone

? That’s less than me…..

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By *valanche1001Man
over a year ago

Leeds

Avoid the snacks and swim, there’s probably a public pool nearby and is relatively cheap and pay as you go.

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By (user no longer on site)
over a year ago

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim."

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

A huge part of the gym is for mental health. There is so many different things you can do there to keep fit. Bikes, treadmills, cross trainers, rowing machines, stair climbers - free weights, machines - different classes things like box fit. You can do loads there that’s not related to what some think everyone goes there to look like Schwarzenegger…

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By *oeofsussex OP Man
over a year ago

Eastbourne

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

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By *naswingdressWoman
over a year ago

Manchester (she/her)

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber! "

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

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By *oeofsussex OP Man
over a year ago

Eastbourne

So, thanks for all advice!

9 1/2 stone

? That’s less than me….."

Ha-ha! I’m only starting to appreciate how fit I really was back then! Oh to go back to those days and have more confidence with the ladies lol!

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By (user no longer on site)
over a year ago

Walk and kettlebell swings

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By (user no longer on site)
over a year ago

So, thanks for all advice!

9 1/2 stone

? That’s less than me…..

Ha-ha! I’m only starting to appreciate how fit I really was back then! Oh to go back to those days and have more confidence with the ladies lol!

So what’s stopping you?

A set of resistance bands, a slam ball, some dumbbells, and kettlebells, can all be bought inexpensively. You can create varied and intense workouts with very little equipment.

Having no time is a poor excuse, there’s 24hours in a day, and if you can’t find 40 minutes to exercise then there’s something wrong.

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By *oeofsussex OP Man
over a year ago

Eastbourne

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be."

Yep - to me, sports teachers all seemed professional sadists!

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By *naswingdressWoman
over a year ago

Manchester (she/her)

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

Yep - to me, sports teachers all seemed professional sadists!"

Indeed.

Fuck them.

Find activity you like in a way that suits you.

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By (user no longer on site)
over a year ago

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be."

Oh I forgot resistance bands, yes, they are great

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By *naswingdressWoman
over a year ago

Manchester (she/her)

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

Oh I forgot resistance bands, yes, they are great

The good thing about Covid is that there are now a lot more realistic at home workouts available online, rather than "you'll need a gym the size of a small town to encounter all this equipment"

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By (user no longer on site)
over a year ago

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

Oh I forgot resistance bands, yes, they are great

The good thing about Covid is that there are now a lot more realistic at home workouts available online, rather than "you'll need a gym the size of a small town to encounter all this equipment""

Exactly. I hate the gym and would never go, a mat, weights, resistance bands and a kettlebell, along with YouTube on the tv work perfectly for me.

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By *oeofsussex OP Man
over a year ago

Eastbourne

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

Oh I forgot resistance bands, yes, they are great

The good thing about Covid is that there are now a lot more realistic at home workouts available online, rather than "you'll need a gym the size of a small town to encounter all this equipment""

Thanks - yes, that was my assumption! Good!

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By *r TriomanMan
over a year ago

Chippenham Malmesbury area

Cycling, cycle to the shops instead of driving (saves fuel too), cycle with the family, cycle to work (if not too far), cycle to escape the family - I use to cycle the to the campsite whilst the kids went in the car; all those aches and pains were worth it just to avoid the bickering.

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By *oeofsussex OP Man
over a year ago

Eastbourne

"If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

Honestly that is a real big misunderstanding about a gym. It’s not all about bodybuilding and building big muscles.

That may be true - but they’re ruddy expensive in time and money and to me gym at school was nothing more than a torture chamber!

Get a set of resistance bands.

My sports teachers took pleasure in making me cry in front of my class throughout my time at school. I love weight lifting. It's entirely different if you want it to be.

Oh I forgot resistance bands, yes, they are great

The good thing about Covid is that there are now a lot more realistic at home workouts available online, rather than "you'll need a gym the size of a small town to encounter all this equipment"

Exactly. I hate the gym and would never go, a mat, weights, resistance bands and a kettlebell, along with YouTube on the tv work perfectly for me. "

Glad I’m not alone in my phobia about gyms!

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By *imi_RougeWoman
over a year ago

Portsmouth

So, thanks for all advice!

9 1/2 stone

? That’s less than me….."

And me... lol

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By *oeofsussex OP Man
over a year ago

Eastbourne

"Cycling, cycle to the shops instead of driving (saves fuel too), cycle with the family, cycle to work (if not too far), cycle to escape the family - I use to cycle the to the campsite whilst the kids went in the car; all those aches and pains were worth it just to avoid the bickering."

Ha! Yes, not so easy here on the south downs - also great for the legs - not so good for the 6-pack. But yep, love cycling all the same!

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By *ayneKingMan
over a year ago

South East

I run 3-4 times a week, average 35-40k although it’s good for my mental health, I’m fitter and have lots of stamina! It’s 80% diet 20% exercise. So don’t get obsessed with exercise unless you want too. Eat well, have fun and be happy being you!

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By *appyfazer600Man
over a year ago

Chippenham

I've stayed fairly fit through swimming and a little running. When Covid came and the pools closed I started cycling. As you get older you not only need to maintain (build first of course) stamina, which definitely helps with the sex side of things, you need to do muscle resistance activities to prevent loss of muscle. I'm 60 and swim 100 lengths twice a week and go for 40 mile bike rides but then I am retired!

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By *ighty_tightyMan
over a year ago

Norfolk/Suffolk

So, thanks for all advice!

So you are 11.5 stone now? And an inch shorter than me?

And you want to be slimmer still?

9.5 stone for you height has to be unhealthy, or have no muscle mass at all

Don't look at the scales as much, it's the shape of you you want to change, work at losing inches or changing what you can see in the mirror.

It's amazing how a little exercise can reshape your body and outlook.

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By *oeofsussex OP Man
over a year ago

Eastbourne

Well I’m certainly busy looking up all these new terms on google: slam ball, kettlebells, resistance bands - thanks, I’m learning already!

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By *ollydoesWoman
over a year ago

Shangri-La

"Well I’m certainly busy looking up all these new terms on google: slam ball, kettlebells, resistance bands - thanks, I’m learning already!

Kettle bells are awesome. Just be aware of your surroundings when using them tho as i took out my lounge ceiling light with one!

Swimming is also great. Gentle on the joints but uses all your muscles. The only down side to swimming is trying to avoid the chips in the cafe on the way out lol

Good luck to you.

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By *ollydoesWoman
over a year ago

Shangri-La

So, thanks for all advice!

How many wives you got then?

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By *eroLondonMan
over a year ago

Mayfair

This is all good advice from the fab gentlefolk. I'm taking notes.

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By *aughty Couple ABCCouple
over a year ago

West Bromwich

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water."

But not a greyhound because they're lazy and don't like walking

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By (user no longer on site)
over a year ago

Id recommend checking out darebee. Website with tons of exercise programmes that don't require equipment plus advice on meal plans.

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By *iaisonseekerMan
over a year ago

Liverpool

So, thanks for all advice!

9 1/2 stone

? That’s less than me…..

And me... lol"

I was 9 1/2 stone when I was 17 but have long since accepted that I will never regain the metabolism of a squirrel or the muscular definition of a wire coat-hanger.

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By (user no longer on site)
over a year ago

"Resistance bands"

I second this. They're so versatile. Were a lifeline for me during lockdown.

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By *ollydoesWoman
over a year ago

Shangri-La

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water.

But not a greyhound because they're lazy and don't like walking

No one ever believes me when i say that lol

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By (user no longer on site)
over a year ago

Diet is the most important thing to change.

HIIT - High Intensity Interval Training is good if you don't have much time or equipment. Even if you can only fit in 10 mins it can make a difference. You will build some muscle which will help burn more calories.

Lots of info online for HIIT, it's what Joe Wickes does.

I'm getting back to fitness after being in an accident, haven't started exercise yet. I'll start with about 5 mins every other day and build it up quickly to 30 mins.

I'm 16 stone 4 but still got rugby player legs and shoulders.

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By *aughty Couple ABCCouple
over a year ago

West Bromwich

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water.

But not a greyhound because they're lazy and don't like walking

No one ever believes me when i say that lol"

OMG! Ours won't go out if she doesn't want to, especially if it's windy or raining

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By *imi_RougeWoman
over a year ago

Portsmouth

"I've stayed fairly fit through swimming and a little running. When Covid came and the pools closed I started cycling. As you get older you not only need to maintain (build first of course) stamina, which definitely helps with the sex side of things, you need to do muscle resistance activities to prevent loss of muscle. I'm 60 and swim 100 lengths twice a week and go for 40 mile bike rides but then I am retired! "

What an inspiration! You look fantastic.

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By *avexxMan
over a year ago

cheshire

walking, light weights nothing to heavy will firm you up a bit,,

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By *iaisonseekerMan
over a year ago

Liverpool

You could also subscribe to my own patented weight-loss programme: "Wank yourself thin in 6 weeks or your money back."

My own body is an accurate advertisement for its effectiveness

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By *oeofsussex OP Man
over a year ago

Eastbourne

So, thanks for all advice!

How many wives you got then?

Haaaa! Only one wife! Multiple stones! Not the other way round!

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By (user no longer on site)
over a year ago

Find something you enjoy or you won't stick to it.

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By *oeofsussex OP Man
over a year ago

Eastbourne

What an inspiration! You look fantastic."

Lucky bugger!

As long as I end up looking good enough to get a compliment like that from an angel like Mimi, I’ll be in heaven!

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By *oeofsussex OP Man
over a year ago

Eastbourne

"You could also subscribe to my own patented weight-loss programme: "Wank yourself thin in 6 weeks or your money back."

My own body is an accurate advertisement for its effectiveness

I’ve been on my on bespoke version of yours from probably before you were born! To be fair, it’s probably kept me from putting on an extra 50 stone but I still can’t fit in enough to lose any more weight!

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By *eroLondonMan
over a year ago

Mayfair

"Find something you enjoy or you won't stick to it. "

•

Does that include a Monkey 47 Gin?

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By *iaisonseekerMan
over a year ago

Liverpool

"You could also subscribe to my own patented weight-loss programme: "Wank yourself thin in 6 weeks or your money back."

My own body is an accurate advertisement for its effectiveness

It's no silver bullet, to be fair

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By (user no longer on site)
over a year ago

Firstly nothing wrong with dad bods IMO, but my motto is always, track your food intake, calorie deficit and a 10,000+ step count will be a really good starter point.

Good luck

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By *ollydoesWoman
over a year ago

Shangri-La

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water.

But not a greyhound because they're lazy and don't like walking

No one ever believes me when i say that lol

OMG! Ours won't go out if she doesn't want to, especially if it's windy or raining

I always thought they would need lots of walking untill i was looking up different breeds as getting a puppy. Guyess the assumption due to racing. Met a bloke who used to walk them and he said they need so little exercise or much maintience and wont go out in the rain. Perfect I thought! And I thought that every time I was walking up and down in the mud, in the exercise area, in the pissing down rain, with my beagle who didnt stop running even in her sleep

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By *ollydoesWoman
over a year ago

Shangri-La

So, thanks for all advice!

Was thinking if you lost 2 stone when just 1 wifey returned...

How many wives you got then?

Haaaa! Only one wife! Multiple stones! Not the other way round!

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By *inCity BluesMan
over a year ago

London

If you haven't exercised for a while (or ever) you're better off with just walking. Three ten minute walks a day to start with. You'll soon start to drop a few pounds and feel yourself getting fitter. Then you can gradually increase the distance / time, and then move on to resistance training at home.

As others have said, bands are great and can replicate almost everything you can do at a gym, at home, without been surrounded by preening narcissists and in-denial Muscle Marys

. (c'mon gym freaks, be honest...)

And as the others also said, check your food intake. Even the best exercise programme can't compensate for the average Western diet. Ditch the stodge and the sugar for more fruit and veg, nuts, lean meat, fish etc. It's tough to begin with, but eventually you won't even miss it.

Good luck.

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By *oeofsussex OP Man
over a year ago

Eastbourne

Thanks for all the continuing advice.

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By (user no longer on site)
over a year ago

Without putting in the work nothing will ever change but dont expect results straight away remember 1 lb per week for 52 weeks is 52 lbs its not a race

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By *atch0101Man
over a year ago

Here

Easy answer. There isn't any easy answer.

I'll take a stab in the dark.

Same age and all that.

Years ago you never thought about weight. It fell off you.

Now youre older you eat and drink less yet fatter?

Right now you have to be disciplined. even more than you ever have been before to get the body you require that would attract the opposite sex...

..or you could fret less by thinking !" Ah well..this is me".

Good luck

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By *ophieslutTV/TS
over a year ago

Central

Combined diet and exercise programmes are most successful.

Exercises alone are not ideal for sustained weight loss. I'm assuming dad bod means carrying some excess weight. It may not of course.

Body weight exercises or use of home items for weights, is realistic. You'd need to shed some fat plus gain and tone muscle. You'd need the right balanced diet, with sufficient protein.

Always warm up. Plus stretching is helpful.

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By (user no longer on site)
over a year ago

I’ve lost 2 stone since January by following a keto/low carb diet (roughly less than 30g carbs a day) and doing HIIT training on a cross trainer about 5 days a week for between 30-40 minutes.

In terms of my diet I strictly avoid eating bread, rice, potatoes and biscuits/chocolates etc but I do indulge on the odd occasion. For breakfast I’ll eat some fruit (usually strawberries, raspberries, blueberries), lunchtime I’ll usually have half an avocado with either two boiled eggs or sardines/mackerel mixed in. Dinner time I’ll eat either salmon, chicken, sausage or on the odd occasion steak, with some veg such as asparagus, string beans, broccoli, cauliflower, mushrooms.

I bought a decent cross trainer in January (with magnetic resistance, so much better than the belt resistance ones although a bit more expensive). I tend to do HIIT on it which consists of 30 seconds fast and 30 seconds slow for about 30 minutes minimum and I do this at least 4-5 times a week. If you’ve got the space and you can afford it I’d definitely recommend one.

This has proven to be a very effective way for me to lose weight. The first couple of weeks is tricky as your body gets used to the low carb diet but once you’ve got over it and you start to see the results you’ll also lose your cravings for chocolates/crisps etc. I’ve also recently started to introduce some basic weight training.

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By *avexxMan
over a year ago

cheshire

i thought the ladies like a dadbod,,

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By (user no longer on site)
over a year ago

Sleep, eat, train, repeat, sleep, eat, train, repeat

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By *antasy Explorers 1313Couple
over a year ago

A place where others reside (nr Oxford)

Joe.

I think you have your priorities the wrong way round and your goals are not only ambitious but also unhealthy. I honestly believe that if you drop to 9.5 stone you'd be an unhealthy weight and your appearance will still not be what you desire, which is a dangerous combination.

You sound like you want to focus on you and feel better about how you look in the mirror and to other people. But what about how you feel all day, every day?

Exercise, first and foremost, should be to boost your energy levels and make you feel good about achieving something. It took me a very long time to appreciate the mental health benefits of exercise. Yesterday I was shattered and aching but convinced myself to just do 20 minutes. Half an hour later, Joe Wicks had put me through the ringer and I sat in the garden blowing out my arse feeling amazing about myself and no longer aching or feeling tired. Post exercise rush is a thing and it should be appreciated and mentioned more.

You need to fuel your body properly and fill it to look good. So lovely to see on social media now so many people posting 'bigger' pictures because they're actually eating properly and exercising. You can be 12 stone and look good (muscle, tone, no gut) but you have to eat and drink properly.

Find an exercise modality that you enjoy and find a training programme. HIIT can be short and powerful but so too can LIIS (low intensity, steady state) exercise where you do exercise for longer intervals, usually with resistance but not quite as powerfully.

Top tips from me:

1. Drink more water. It's obviously good for you, also helps fight hunger if you do enter calorie deficit

2. Plan how much time you have and what time of day in advance. Then you know how much you can do.

3. Find an exercise plan and follow it. If it's already mapped out for you, it's easier to just get up and do it.

4. Join a forum and speak to others. Or just keep posting on Fab

P. S. Also absolutely nothing wrong with the way you are now but if you want to change, it starts with you

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By *unkym34Man
over a year ago

London

Walk everywhere that you can no car no bus. Cut out the beer, Do fruit diet for two weeks which yes other than main meal means eating nothing but fruit and try a hours worth of extra excercise a day be it treadmill or bicycle plus get as much sun as possible while you can

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By *acey_RedWoman
over a year ago

Liverpool

"Thanks guys and gals! Not much I can do on the diet front - my wife already polices everything I eat!

As for my list - I don’t see it as preventing success. If I wanted to do bodybuilding, then yep, obviously I’d need a gym and stuff but that’s not my aim.

I could borrow a neighbour’s dog but my two cats won’t thank me for it so I might take them for a walk instead! One of them did indeed follow me on a ramble over the south downs a few years ago.

I’ll check out the suggested Youtube threads - thanks! "

You might not be able to change what you eat but would she be willing to accommodate either smaller portions or changing the proportions of your meals so that your meal is mainly the protein and veg elements with a smaller portion of the carbohydrate element as this is often the easiest way to reduce calories from the same meal as carbohydrates tend to be more calorie dense.

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By *ittle_brat_evie!!Woman
over a year ago

evesham

So, thanks for all advice!

9 1/2 stone

? That’s less than me…..

Ha-ha! I’m only starting to appreciate how fit I really was back then! Oh to go back to those days and have more confidence with the ladies lol!

Maybe accepting you're not 19 anymore might be a great place to start! 9.5 stone doesn't sound like a healthy weight for a grown man.

You've had some great advice on here already. If you don't control the good as in your wife makes it can you tell her what your goal is so she can adjust anything that needs adjusting?

There's loads of home workouts you can do on YouTube plus waking/running/cycling etc that doesn't require gym membership.

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By *acey_RedWoman
over a year ago

Liverpool

So, thanks for all advice!

9 1/2 stone

? That’s less than me….."

It's about a stone less than me

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By (user no longer on site)
over a year ago

So, thanks for all advice!

9 1/2 stone

? That’s less than me…..

It's about a stone less than me

. "

4 weeks ago, same, but I’ve been fasting, but it’s still about 8lb less

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By *iltsTSgirlTV/TS
over a year ago

chichester

"As a mid-forties dad who’s not got time to bugger about in a gym but wants to get rid of the developing dad-bod, can anyone recommend any course that’s:

a) not bank-breaking,

b) won’t rip up my muscles so I’m in too much pain to function normally,

c) won’t require me to go to a gym,

d) won’t take years before I notice a difference,

e) won’t be so fast I half kill myself in the process!

Want to keep myself in shape for the wife and all other ladies of interest but I know f-all about fitness!

Any advice appreciated!

Thanks!

Get an accredited online trainer to work out home routines / nutrition diet with you

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By (user no longer on site)
over a year ago

The wife used The Joe Wicks Vids on YouTube for HiiT. There are different levels. She did the beginner level for about 2 weeks before moving upto the next stage. She did a total of 8 weeks and lost a stone, then conveniently something always got in the way

which meant she couldn't do it even when she was feeling the difference.

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By *inky_couple2020Couple
over a year ago

North West

Mr KC is more than 9.5 stone and he's possibly the slimmest guy I've ever met. He's about 11 stone at the moment. Our 19yo son is 5ft 5in and slim too. Yet, he's slightly more than 9.5 stone (maybe 10-ish). I don't think 9.5 stone sounds like a sensible objective??

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By *oeofsussex OP Man
over a year ago

Eastbourne

Many thanks all of you who commented with helpful advice! I’ve just started one of the beginner Darebee programs so yep, at 12.5 stone I hope to start seeing an improvement! Time to beat the fat!

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By *uke olovingmanMan
over a year ago

Gravesend

Bury him under a patio

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By *eliusMan
over a year ago

Henlow

30 minute HiiT routines or

Boxing fitness workouts - punching with exercises. Loads of apps to help you do both and they are free as well a paid for sections.

Plus resistance bands, inexpensive and an amazing way to incorporate a little strength and conditioning…. And of course the most important, the kitchen!

Get rid of all the crap and avoid processed foods.

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By *penbicoupleCouple
over a year ago

Northampton

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water."

Please DON'T get a dog just for exercise purposes.

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By *oeofsussex OP Man
over a year ago

Eastbourne

"Get a dog and go for brisk walks 3x daily. Eat a low fat diet and drink water.

Please DON'T get a dog just for exercise purposes. "

Don’t worry I won’t! My cats would walk out on me in disgust!

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By *alking HeadMan
over a year ago

Bolton

I'm cutting carbs out as much as possible, sticking to salads, steak, fish, fruit. But I have had quite a bit of shoulder pain for the last couple of years, so any weight exercise is going to be using smaller weights with a LOT of reps. Luckily I can do it in the conservatory rather than the gym. The gym really is my idea of hell. If he'll is other people, then the gym is the seventh circle.

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By *he Artful TodgerMan
over a year ago

Yorkshire but travel

Probably been said but just think if you don’t burn off more calories than you take in you’ll never shed weight

I’m of a similar age, you need to be careful with food, small regular meals, drink loads of water too

Try doing Cardio exercise before breakfast, fires up the metabolism

If at home look at a spinning bike, turbo trainer etc, a cheap one plus an App to use it won’t break the bank, alternatively a Pelaton costs a bomb but is interactive and very popular

Small weights bar, do pyramid Reps, start small increase reps peak then reduce, not a massive weight, more reps, you’ll burn fat and not bulk up

Won’t be overnight but within months you should notice a difference, however you then go on holiday/Christmas/Easter Break and it all goes to shit….

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By (user no longer on site)
over a year ago

People bought a lot of home fitness equipment during Covid... And are now selling it off fairly cheap. Have a look on your local Gumtree. Join a free calorie counting app to see how much you're really consuming on an average daily basis. Swimming is good for the body, easy on the joints. Just don't binge after... As others have said get online look a body weight resistance exercises there's loads to follow. Join your local Parkrun. Just play around till you find something that clicks and you enjoy

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By (user no longer on site)
over a year ago

Plus I know you said no gyms... But have you considered a local weekly boot camp? Prices are generally not extortionate, a bit of fun/exercise for a few quid a session. At least you get shown how to use the equipment on circuits without resorting to paying solo PT sessions.

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