Ready to get rid of dad bod. Help appreciated

paulmccann78
paulmccann78 Posts: 1 Member
edited November 2024 in Introduce Yourself
So I'm 39 with 3 small kids, I'm in better than average shape I think cause I'm active duty military. I just got a new day job and can apply a routine and also stick to it. I'm 5,11 weighing 174.... I have a little belly and I need to mak it go bye bye. Just set my goal to lose a half pound per week and I'm gonna try and start off running a min of 3 miles per week. I have a small gym at work so I'm sure I need to start on that as well. Any advice out there? Am I on the right track? I think I'm gonna try and do some mealprep so I can log my lunches.

Replies

  • TeddyK4975
    TeddyK4975 Posts: 106 Member
    Best way to lose body fat is to gain muscle. Do not focus on cardio. Focus on resistance, weight training
  • dhimaan
    dhimaan Posts: 772 Member
    You will need to figure out your TDEE. Go to scooby's TDEE calculator and figure it out. Eat a little below that number and lift heavy according to the days you put in as your activity level. You can do cardio if you want. Get appropriate amounts of protein and eventually you will get there.
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,750 Member
    Unless you plan on giving the kids away, I think you're stuck with a dad bod permanently. :D

    I would also focus on resistance training whilst eating at a deficit to help maintain the muscle you have. Some cardio is good for fitness and to increase your deficit (or enable you to eat a but more)
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