How Divorced Dads Can Look Great.
Ever wondered how divorced dads can look great and lose the flab? Getting in shape when you reach middle age isn’t as easy as it was when you were in your 20s. It requires a combination of regular physical activity, a balanced diet, and a healthy lifestyle. Adding the stress and complications that divorce throws into the mix it’s easy to see why so many divorced men fall into poor shape.
You may be one of those guys who, just like me thought there would never be a need to start worrying about a few extra pounds here and there. How wrong could we have been?
Whilst you may not be in the worst shape possible, you could likely benefit from a little help.
Help is at hand
This blog will help guide you through some simple activities and thought processes which may help along the way.
Furthermore, the benefits of becoming slimmer and healthier may be greater than you first imagine. Indeed there are huge implications for your mental well-being as well as your sex life.
Exercise regularly to look great
By engaging more in physical activities that you enjoy, such as jogging, cycling or playing sports you will naturally become fitter. As a rule of thumb, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with strength training exercises at least twice a week.
Moderate-intensity aerobic activities to help you get in shape
Moderate cardio workouts typically involve activities that increase your heart rate and breathing, but don't push you to your maximum effort. Here are some examples of moderate cardio workouts:
- Brisk walking: Take a brisk walk outdoors or on a treadmill. Maintain a pace that is faster than your usual walking speed but still allows you to carry on a conversation.
- Cycling: Go for a bike ride at a moderate pace. It could be outdoors or using a stationary bike.
- Swimming: Swim laps or participate in a water aerobics class. The water provides resistance and reduces the impact on your joints.
- Dancing: Join a dance class or simply dance at home. Choose styles like salsa, Zumba, or ballroom dancing that involve continuous movement.
- Tennis: Play a game of tennis with a partner or join a tennis club. It involves intermittent bursts of high-intensity activity with periods of moderate effort.
- Hiking: Find a trail and enjoy a moderate-paced hike in nature. The varying terrain adds an extra challenge to your workout.
- Rowing: Use a rowing machine or take a rowing class. It engages multiple muscle groups and provides a good cardiovascular workout.
- Stair climbing: Find a set of stairs, whether it's a staircase at home, a stair climber machine, or a stadium. Climb up and down at a moderate pace.
- Low-impact aerobics: Participate in a low-impact aerobic class that involves movements like marching, step touches, and knee lifts. It reduces stress on your joints while still getting your heart rate up.
Remember to listen to your body and gradually increase the intensity of your workouts over time.
High-Intensity Workouts for Divorced Men
High-intensity workouts are known for their ability to deliver maximum results in a shorter time.
Offering fat Burning Power high-intensity workouts is your secret weapon. They help rev up your metabolism, enabling your body to burn calories long after your workout is over.
Furthermore, with consistent training, you will not only improve your stamina and endurance but also unleash your full potential both at the gym and in the bedroom. No one is going to complain when you can last that little bit longer, if you get my drift.
Examples of High-Intensity Workouts
- CrossFit Workout Warm-up with dynamic stretches and mobility exercises.
- Perform a combination of functional movements, such as kettlebell swings, box jumps, and burpees.
- Incorporate intervals for cardio exercises like rowing and running to elevate your heart rate.
- Set a timer for 20 seconds of work, followed by 10 seconds of rest. Repeat the pattern for a total of 4 minutes. Challenge yourself by adding more rounds or increasing the intensity of each set.
- Combine various exercises that target different muscle groups, such as dumbbell squats, lat pulldowns, and bicycle crunches. Perform each exercise for a set duration, then transition swiftly to the next.
Exercise offers numerous benefits for middle-aged men to get in shape
Regular exercise can help reduce the risk of heart disease, high blood pressure, and stroke. It strengthens the heart muscle, lowers blood pressure, and improves blood circulation, leading to a healthier cardiovascular system.
Similarly, weight management is a great benefit gained from effective exercise. As you age, your metabolism tends to slow down, making weight management more challenging. Regular exercise, along with a balanced diet can help maintain a healthy weight by burning calories and building lean muscle mass.
Strength training exercises, such as weightlifting or resistance training are also beneficial. Indeed, they promote muscle growth and enhance muscle strength. This is particularly important as men age because they naturally lose muscle mass over time. Exercise also helps improve bone density, reducing the risk of osteoporosis and fractures.
Incorporate strength training
Strength training exercises help build muscle, increase metabolism, and improve overall fitness.
Include exercises like weightlifting, bodyweight exercises, resistance bands, or yoga to improve strength, balance, and flexibility.
Enhanced mental well-being
Physical activity stimulates the release of endorphins, which are natural mood elevators, leading to improved overall well-being. Exercise has been shown to have a positive impact on mental health. It can reduce symptoms of depression, anxiety, and stress which can be particularly acute following divorce. This has been a massive benefit especially in the early days after our split. By working out regularly I managed to focus on something other than the problems around me.
Decreased risk of chronic diseases
As we age, the chances of a heart attack are greatly reduced if we stay fit and eat the right foods Regular exercise can lower the risk of various chronic conditions, including type 2 diabetes, certain types of cancer (such as colon and prostate cancer), and metabolic syndrome. It also helps improve insulin sensitivity and manage blood sugar levels.
Improved brain power
Exercise has been linked to better cognitive function and a reduced risk of cognitive decline. It enhances brain health, memory, and overall cognitive performance. Physical activity increases blood flow to the brain and stimulates the growth of new neurons. Table tennis has been proven to be one of the best games for an all-around active body and mind.
Enhanced sleep quality
Middle-aged men often experience poor sleep. Getting in shape can help regulate sleep patterns and improve sleep quality, leading to better rest and recovery.
Boosted energy levels
Although it may seem counterintuitive, exercise can increase energy levels. It improves stamina and endurance, allowing men to better cope with daily activities and feel more energized throughout the day. I always dreaded my daily exercise routine but afterwards felt so much better. Furthermore, the results in my body shape and overall stamina convinced me to continue.
Regular physical activity can also strengthen the immune system, reducing the risk of illnesses and infections. Exercise promotes the circulation of immune cells, making them more efficient in fighting off pathogens.
There are also many social and emotional benefits. Participating in group exercises or sports activities can provide opportunities for social interaction, which is essential for mental and emotional well-being. It can foster new friendships and support networks, reducing feelings of isolation. Just for this reason alone, I would join a gym or exercise group. One of the hardest things to cope with after divorce is isolation from family and friends.
Set fitness goals
Goal setting can establish specific, achievable goals to stay motivated. Whether it's running a certain distance, increasing the number of push-ups you can do, or improving your flexibility, having goals can help you stay focused and track your progress. Joining a training gym or downloading an app is a great way to measure how well you are doing. There are many gyms in most towns and all offer very similar facilities with many now pay-as-you-go and open 24/7. Downloadable apps are all the rage and give you a sense of community at home. If you can stick to the workouts they give you great results without the effort and time associated with travelling to the gym.
Maintain a balanced diet
Eat a well-rounded diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, sugary snacks, and drinks. Stay hydrated by drinking plenty of water throughout the day.
Practice portion control
Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your food, and pay attention to your body's hunger and fullness cues. Drinking water when you feel hunger pains often helps to stop you from snacking between meals.
Get enough sleep
Whilst regular exercise aids a good night's sleep it's still important to make sure your getting enough. Aim for 7-9 hours of quality sleep each night. Sufficient sleep supports your overall health, aids in muscle recovery, and helps regulate your appetite and energy levels.
Keep it regular
Staying active throughout the day is important. Incorporate physical activity into your daily routine. Take the stairs instead of the elevator, walk or bike to work if possible, stand up and stretch regularly if you have a sedentary job, and engage in active hobbies or household chores.
Staying consistent
Make physical activity and healthy eating a habit by scheduling regular exercise sessions and sticking to them. Consistency is key to achieving and maintaining fitness. It's no good working hard one day but then slacking for the rest of the week. Additionally, don’t undo all the hard work by eating rubbish because you “think you have deserved it”. That’s the worst trick our minds can play on ourselves.
Take up a sport or hobby
Find a workout buddy or join a group. Exercising with a friend or joining a fitness group can provide motivation, support, and accountability. It can also make workouts more enjoyable.
Stay positive and have fun
Stay positive and have fun. It's all about you and your well-being. You are doing this for you, and no one else. Adopt a positive mindset and focus on the benefits of staying in shape. Find activities that you genuinely enjoy which the process more fun and sustainable.
Remember, it's important to consult with a healthcare professional before starting any new exercise or diet program, especially if you have underlying health conditions or concerns.
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Best Ade