1 September 2023
BRAITH’S TOP 5 WORKOUT TIPS FOR BUSY AUSSIE MEN
Working out as a dad doesn’t always have the same hype or excitement that it once did. You know what it was like in your earlier days, keen to hit the gym with your mates or even kick a footy around outside. Working out used to be exciting, it used to feel effortless.
Somewhere along the way, it gets more challenging, becomes less frequent and even less important in the scheme of things.
As a dad, we juggle so much and share so little. Keeping up with the kids, managing teams and being there for everyone else over ourselves.
HERE ARE MY TOP 5 TRAINING TIPS TO GET EPIC RESULTS THAT LAST EVEN ON A BUSY SCHEDULE!
Set your non-negotiables - It’s actually not as hard as you tell yourself it is, just commit to your 4-5 sessions a week and a non negotiable and decide right now to let nothing stand in your way. You choose your hard, hard now may be 5 workouts, but what’s the cost of poor health later in life? Schedule in your 5 workouts for the next 7 days, that’s a non-negotiable.
Leave your ego at the door - Don’t walk into the gym and pick up the weights you used to lift. It’s not good for your ego or your body. Lift a weight that suits you and use a Rate of Perceived Exhaustion scale to help you. If you’re not a consistent lifter, it helps to start at a 6/10 with the effort you exert in a session. If you start at your max, how are you meant to progress?
Follow a plan - Successful people in life have a plan. Being prepared with your training program gives you direction in the gym which will save you time and stress but most importantly, following a plan designed to periodise your progress is how you get the best results. Progressing with strength and muscle building is a science, exercises are layered accordingly to increase fatigue and optimise pathways for muscle building and the stimulus is changed as needed to ensure you’re progressing. Don’t waste your valuable time by training aimlessly when you could increase your results with a structured, evidence backed plan.
Give it your best - Only you know when you’ve got more to give. If you’re cruising around on the phone or talking to your buddies you’re likely lacking in the intensity required to get your best results. Pay attention to your movement patterns, focus on building that mind muscle connection and increasing the intensity by adding load where you can.
Movement is medicine - Have fun with it. A healthy person has many wishes, a sick person has one. Get outside, get in the sun, go play with your kids, take your dog out, walk with the family before or after dinner. Exercise doesn’t have to be a chore, movement is a blessing, keep moving for health!
There’s no better time than now to get moving! No matter the goal, we are fast approaching spring here in Australia and before you know it, it’ll be another Aussie summer. Decide now how you want to feel this year at Summer time with your kids, your mates and of course within yourself and let’s get to work to make this our best year yet.
We’re your team! If you need support with your health and fitness goals, if you need some motivation or a push in the right direction then the StrongDad 8 week challenge is for you!
For dads of Australia who want to build a physique they’re proud of and be the best dad you can be, StrongDad is for you!
Yours in strength,
A Guide to Weights or Cardio for Weight Loss
Hit Reset: 8 Tips to Motivate You to Work Out Again
HOME WORKOUTS: Strength + HIIT (Beginner-Intermediate)