The phrase “Dad Bod” refers to an average guy who doesn’t have a lean, shredded physique. He might instead have a paunch or visible beer belly, without being hugely overweight—just like the stereotypical suburban father of a nuclear family. It evokes a relatable, warm kind of dude who kicks back with a beer and pizza after his kids have gone to bed. However, the “dad bod” is not exclusive to just fathers.
d-mars.com spoke with online trainer and father of one, Joe Dixon, on being more conscious about the upkeep of men’s bodies.
Tell us about your background leading to fitness.
I attended Missouri Valley State where I was a member of the football team on a scholarship. I was a 2-year start at cornerback but transferred to South Eastern University to be closer to home because I had a baby on the way. After my days at South Eastern, I tried out for the Vodoo in-league team. I made the final cut but never followed up with the game film. I always had a passion for fitness due to my background in sports. Got my certification for personal training in 2010 and my nutrition certification in 2014. I drove trucks up until 2011 and realized it wasn’t for me, so I had to go all in with what I could see myself doing for the rest of my life outside of football and that was helping people with their fitness goals.
What does “Dad Bod” mean to you?
The “Dad Bod” can be a result of poor choices such as ordering out instead of cooking, happy hour instead of heading home, and watching a game instead of being active in the activity.
As a father, why did you choose to transform your body to what a lot of men entering their 30s dread? When you have a child it will give you a different perspective on life, so for me, it was about longevity. Being around to see my daughter grow older, get married and have grandkids, plus looking good is a plus.
What did you discover for yourself to provide better for your clients?
I love to be challenged it brings the best out in me, so I use the same method to get the best out of my clients.
How long did it take you to get back to a size you were comfortable with?
With proper training and nutrition, I achieve my goal in three months.
How did it feel seeing your body in the shape that it was?
It was a real confidence booster. The anatomy of the body is amazing, seeing your body change rapidly is indescribable.
What did you do to get the shape you were in?
Weight training, cardio, and dieting.
What do you attribute to dad’s body not being what it used to be?
The world is evolving and becoming more health conscious. Healthy lifestyles are posted all over media outlets with social media playing a big part in influencing people to want to change their appearance.
We hear all the time about calorie deficits. What’s one thing that’s useful to help dads start their morning without counting calories?
I tell people all the time you don’t have to count calories to achieve your fitness goal. Make sure you drink a half gallon of water per day and eat 3-4 healthy meals. Build your meals around protein and focus on whole foods. Try to be accurate with portion size by eating in small portions.
What do you define as the balance between being a father and trying to work out regularly?
Prioritizing your time is key to finding balance. Schedule your workouts around your fatherly duties.
Diet tips! As a trainer, you work with people on diets for a fee. However, what are some small steps that can be taken to get away from the table?
Getting up and being active is the first step to getting people away from the table. Drinking more water and adding more protein to your diet increases the feeling of fullness. Eating mindfully and slowly will also help with cravings.
If consistent, what’s a good time frame to look for a change in the body?
In two months with proper nutrition, and structure training, you can see great results.
What message do you want fathers like yourself to understand about the change in body and metabolism?
It’s never to let to get in shape, but our metabolism slows down and we don’t recover as fast as when we were in our twenties, so we will have to train smarter and give our bodies more self-care and rest to achieve our overall goal.
We know women have a higher percentage of joining gyms quicker than men. What do you think are motivating factors to get men in the gym?
Health issues and women will always be the main factors in getting men to work out.
What do you find more effective – investing in trainers or getting up the courage to get a gym membership and do it yourself?
Not everyone wants to spend money on trainers. The money most people waste on gym memberships trying to figure out how to train could be spent on hiring a trainer. A trainer will provide a plan for you to follow and teach you how to properly train and eat correctly.
Men sometimes have egos. How do you persuade guys to get a trainer as opposed to them thinking they can do it themselves?
The best way to persuade anyone is to show them your work. I learned over the years nothing can beat results.
Cardio is still something a lot of people dislike. What are some ways to make it interesting, especially for men who may not be as athletic?
When I want my clients to burn more calories, I pick up the tempo of the workout. I would lower the weight, shorten the rest time, and increase the rep range.
Men are notoriously using protein shakes which can be like a placebo effect. What’s your take on properly adding protein shakes to one’s diet?
A protein shake is an added plus to help people hit their protein intake for the day. Most of your protein should come from your foods. Protein shakes shouldn’t be taken any more than 1-2 per day.
Part of your job is to be a nutritionist. What are some things you’d want men to eliminate or minimize in their diets?
Eliminate processed foods and cut back on sugar and alcohol.
You can find Dixon and his services at gohardjoe.com or on Instagram @gohardjoe.
