# How I Successfully Avoided the Dad Bod with Calisthenics
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Chapter 1: Embracing Change in Fatherhood
A year ago, my family welcomed a new addition, bringing both joy and challenges. The initial excitement quickly faded as sleep deprivation set in, and I noticed the unwelcome signs of the "dad bod" creeping in. Determined to avoid a burgeoning belly, I searched for ways to stay active despite my limited time.
Most advice I found was ineffective. I despised long cardio sessions like running and struggled to motivate myself for high-intensity interval training (HIIT). I also couldn’t commit to lengthy weightlifting sessions, especially with a sleeping baby nearby. However, I discovered calisthenics—exercises that utilize body weight—which allowed me to maintain my fitness without sacrificing too much time. Over the past year, I’ve been primarily focused on calisthenics, and I’m proud to say I haven't developed that dreaded beer belly. In fact, I’ve even increased my bench press by 20kg!
Here are some insights I’ve gained about calisthenics that I’d like to share.
Section 1.1: The Benefits of Compound Exercises
Most calisthenic movements are compound exercises, engaging multiple muscle groups simultaneously. For instance, push-ups not only target the chest but also work the shoulders and triceps. This approach is efficient; using more muscles means burning more calories. Dr. Jim Stoppani notes that compound exercises activate both primary and stabilizing muscles, leading to higher calorie expenditure compared to isolated movements (Stoppani 2014). I’ve found that performing dips on rings requires more stability than on parallel bars, showcasing the added challenge of engaging your entire body.
Subsection 1.1.1: Understanding Progression
Progression in calisthenics is skill-based rather than weight-based. While in traditional weightlifting, progress is measured by the amount you lift, in calisthenics, it’s about the complexity of the movements you can perform. For example, Steven Low illustrates that a dip with 1.55 times your body weight is roughly equivalent to a tuck planche push-up (Low 2016). This uniqueness in progression keeps calisthenics exciting, as you can explore new skills and movements as you get stronger, unlike in weightlifting where the exercises often remain the same.
Section 1.2: Tailoring Your Training
Calisthenics can align with standard training protocols. If you're familiar with muscle building, you know that different rep ranges yield different results. The range of 1 to 6 reps focuses on strength, 8 to 12 on hypertrophy, and 15 or more on endurance (Stoppani 2014). If I can perform 10 push-ups easily, I shift to aiming for 20, thereby training for endurance instead of size. Male gymnasts, for instance, possess impressive biceps not just from curls but from the prolonged tension of holding gymnastic rings.
Chapter 2: Integrating Calisthenics with Nutrition
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In this video, learn effective strategies for fathers to maintain fitness and avoid the dad bod while managing family life.
Calisthenics aligns well with intermittent fasting. While it's widely said that abs are made in the kitchen, excessive calorie intake can negate even the most rigorous workout efforts. Personally, I’ve found the 16/8 intermittent fasting method to suit my lifestyle best. Working out in a fasted state allows me to focus on skill development instead of just lifting heavier weights.
For instance, if I’m attempting a straddle planche but feel fatigued, I can easily switch to a less demanding planche lean, ensuring I still make progress while minimizing energy expenditure.
Section 2.1: A Flexible Workout Routine
If you’re looking for a structured workout plan, remember that your fitness goals shape your training. My aim is to stay fit and avoid the dad bod, so I draw inspiration from CrossFit. My approach might appear random, but it’s actually a calculated mix of push/pull workouts and legs/arms/abs routines spread over alternating days (Stoppani 2014).
For instance, my weekly routine consists of a workout with 15+ reps, followed by one with 8–12 reps, and finally one with 1–5 reps. Incorporating cardio like Tabata in between supersets keeps things dynamic and ensures I’m burning calories effectively.
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Chapter 3: Conclusion
In the past year of focusing on calisthenics, I’ve maintained my physique without necessarily gaining noticeable muscle mass. While I’ve made progress in lifts like the bench press and deadlifts, the results haven’t translated into visible hypertrophy. However, I’m content with my fitness journey while caring for my active toddler, who I hope will embrace calisthenics just like me one day.
References
Stoppani, J. (2014) Jim Stoppani’s Encyclopedia of Muscle and Strength 2ed: 381 Exercises and 116 Programs for Strength Training Success (2nd Ed.) Human Kinetics, Inc.
Low, S. (2016) Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (2nd Ed.) Battle Ground Creative.