DAD BOD WORK­OUT TIPS

GQ (Australia) - - FIT -

1. MIX UP THE FO­CUS

Dad or not, ev­ery­one is time poor these days, so to keep mo­ti­vated about ex­er­cise, change your fo­cus and have new chal­lenges through­out the year. Spend a month train­ing for a 10km run, try moun­tain bik­ing or sign up for a vol­ley­ball course – in­stead of stick­ing to one all year.

2. SEE A SPE­CIAL­IST

Per­sonal train­ers cost the earth so seek a one-off spe­cial­ist in a dis­ci­pline you are keen to take up, like swim­ming. Grasp the fun­da­men­tals then get them to map out a rou­tine for a month or so. You’ll soon re­alise push­ing your­self is bet­ter than some su­per-fit PT do­ing so.

3. BE SELFISH

A new par­ent’s achilles heel is often his or her in­abil­ity to pri­ori­tise ‘me time’ into the equa­tion. A 20-minute run or work­out is a great an­ti­dote to the daily grind – and is cru­cial for ev­ery­one in­volved. En­cour­age your part­ner to do so too, without it sound­ing like a nag.

4. DON’T STARVE

When it comes to pizza, beer and choco­late, ‘in mod­er­a­tion’ isn’t ever the magic phrase we want to hear. It’s a good guide­line but if you can main­tain a healthy, bal­anced diet and al­ways keep your­self hy­drated, then treat­ing your­self won’t come with that feel­ing of guilt we often get.

5. CARE LESS

Budgy Smug­gler has the right at­ti­tude with its #Or­di­naryri­gau search: “We sold out of XL and XXL so knew the mes­sage had been re­ceived. It’s great to see blokes em­brac­ing their bod­ies and not feel­ing the pres­sure from so­cial me­dia to bust out crunches every morn­ing.”

6. ENCOMPASS FITNESS INTO FATHERHOOD

6-12 months: ket­tle bell lunges and squats with your tod­dler have the de­sired ef­fect. 18-24 months: run­ning with a pushchair in tow is great for en­durance. 4+ years: surf­ing, footy, swim­ming, rugby, right up un­til they be­come much bet­ter than you.

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