February 17, 2025

2535: Seven Steps to Go from Dad Bod to Fit at 40

47 minutes

If Someone Wants to Go from Dad Bod to Fit at 40, What Are the First 7 Steps They Should Take?

If someone wants to go from dad bod to fit at 40, what are the first 7 steps they should take?
#1 - Lift weights. (1:08)
#2 - Eat ONLY real food. (6:11)
#3 - Eat protein first. (8:20)
#4 - Eat veggies second for every meal. (13:18)
#5 - Get consistent sleep. (16:37)
#6 - Check hormones. (19:38)
#7 - Ignore scale and mirror, focus on health and performance. (23:25)
Questions (Diet, Training, & Lifestyle):
How do I build a simple meal plan that helps me lose fat without feeling like I’m starving all the time? (26:06)
Do I need to completely cut out beer and junk food, or is there a way to enjoy them in moderation? (29:32)
What’s the best workout plan for someone in their 40s who hasn’t exercised regularly in years? (32:50)
How often should I train each week to lose fat and build muscle without overdoing it? (34:31)
Should I be lifting heavy weights at 40, or is it safer to stick with bodyweight exercises? (36:06)
I feel stiff and sore after workouts. How can I improve my recovery and flexibility at this age? (38:28)
How do I stay consistent with my fitness goals when work and family responsibilities take up most of my time? (40:29)
What’s the best way to involve my family in this fitness journey so I don’t feel like I’m doing it alone? (43:29)

Related Links/Products Mentioned

Visit Transcend for this month’s exclusive Mind Pump offer!
February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! **
Building Muscle with Adam Schafer – Mind Pump TV
Mind Pump #2437: What Happens to Your Body When You Quit Ultra-Processed Foods for 30 Days
Mind Pump #2450: The Smartest Way to Use Protein to Burn Fat & Build Muscle
Use the 3-2-1 Formula for Best Sleep Results | Cabral Concept 2526
Mind Pump #2320: Throw Away the Scale!
Mind Pump #2235: Ten Tips for a Leaner, Fitter Body After Age 40
Mind Pump #2402: The 5 Reasons Why Walking is King for Fat Loss (Burn More Fat than Running & How to Do it Correctly)
Why Your Tempo Matters When You Workout! – Mind Pump TV
Sore muscles…what does it mean? – Mind Pump Blog
Mind Pump #2312: Five Steps to Bounce Back From Overtraining
Mind Pump #2112: Is 15 Minutes Enough Time for an Effective Workout?
Mind Pump #2152: How to Convince Friends & Family to Work Out
Mind Pump Podcast – YouTube
Mind Pump Free Resources

People Mentioned

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By Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

4.8

1128711,287 ratings

February 17, 2025

47 minutes

If Someone Wants to Go from Dad Bod to Fit at 40, What Are the First 7 Steps They Should Take?

If someone wants to go from dad bod to fit at 40, what are the first 7 steps they should take?
#1 - Lift weights. (1:08)
#2 - Eat ONLY real food. (6:11)
#3 - Eat protein first. (8:20)
#4 - Eat veggies second for every meal. (13:18)
#5 - Get consistent sleep. (16:37)
#6 - Check hormones. (19:38)
#7 - Ignore scale and mirror, focus on health and performance. (23:25)
Questions (Diet, Training, & Lifestyle):
How do I build a simple meal plan that helps me lose fat without feeling like I’m starving all the time? (26:06)
Do I need to completely cut out beer and junk food, or is there a way to enjoy them in moderation? (29:32)
What’s the best workout plan for someone in their 40s who hasn’t exercised regularly in years? (32:50)
How often should I train each week to lose fat and build muscle without overdoing it? (34:31)
Should I be lifting heavy weights at 40, or is it safer to stick with bodyweight exercises? (36:06)
I feel stiff and sore after workouts. How can I improve my recovery and flexibility at this age? (38:28)
How do I stay consistent with my fitness goals when work and family responsibilities take up most of my time? (40:29)
What’s the best way to involve my family in this fitness journey so I don’t feel like I’m doing it alone? (43:29)