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Tired of looking fit, strong, and energetic? Want to trade in your defined muscles for a doughy, exhausted aesthetic that screams “I used to play sports in college”? Then you’re in luck! Introducing: The Ultimate Dad Bod Blueprint – your foolproof guide to achieving peak mediocrity.
Follow these simple steps, and in no time, you’ll have the rounded shoulders, beer belly, and complete lack of glutes that define this iconic look.
1. Prioritize Everything Over Your Health
Your career, your fantasy football league, your dog’s Instagram account – all of these are more important than your fitness. If you ever feel the urge to work out, suppress it immediately with another work email or an hour of mindless scrolling.
2. Start Your Day the Right (Wrong) Way
Skip breakfast, or for best results, grab a muffin and a sugary coffee that has more calories than a cheeseburger. This will spike your blood sugar, ensuring a spectacular crash by mid-morning so you can power through the rest of your day in a fog of exhaustion and regret.
3. Avoid Protein Like It’s a Tax Audit
We all know protein is crucial for building and maintaining muscle. So, naturally, you’ll want to avoid it at all costs. Instead, base your meals on highly processed, carb-heavy delights. If you’re feeling guilty, order a salad – but make sure it has no protein. A bowl of sad lettuce will keep you weak and properly malnourished.
4. Graze on Office Snacks Like a Pro
Never underestimate the power of random snacks. Donuts, candy, Sally’s famous cookies – they’re all fair game. Keep your metabolism guessing by consuming tiny amounts of sugar at irregular intervals throughout the day. The goal is to maintain a steady state of sluggishness.
5. Destroy Your Sleep Schedule
A true dad bod requires chronic sleep deprivation. Stay up late watching TV and drinking beer, then get up early to repeat the grind. The less rest you get, the better your body will hold onto fat like it’s preparing for hibernation.
6. Jog… But Only the Wrong Way
Exercise? Sure, but do it incorrectly. Stick to jogging at an intensity that’s just hard enough to stress your joints but not hard enough to build muscle or endurance. Always run the exact same distance at the exact same pace. Bonus points if you do it with bad posture and outdated running shoes.
7. Never Lift Heavy Weights
Strength training builds muscle and burns fat – which is the opposite of what you want. Instead, avoid weights altogether, or, if you must, use the tiniest dumbbells possible while on a spin bike. The goal is to sweat profusely without actually stimulating muscle growth.
Bonus Tips for Maximum Dad Bod Success:
- Ditch Water. Hydration is for suckers. Stick to soda, beer, and energy drinks to keep your body in a state of perpetual inflammation.
- Perfect Your Slouch. Good posture is overrated. Spend as much time as possible hunched over your phone or laptop to reinforce your signature rounded-shoulder aesthetic.
- If You Accidentally Eat a Vegetable, Neutralize It Immediately. A sleeve of Oreos should do the trick.
The Choice Is Yours
Follow these steps religiously, and soon enough, you’ll achieve the glorious dad bod you’ve always dreamed of – a physique that screams “I lift… my kids, but only when absolutely necessary.”
Or, if you’d rather not feel like a human bean bag, come train with us instead. Your call.
