The easiest way I’ve found to stay in shape whilst fulfilling my commitments at home and to my kids is by doing body weight exercises around the house . They probably won’t bulk you up as quickly as lifting weights, but my philosophy is that if pushups, situps, and pullups are good enough for army commandos, then they’re good enough for me too.

Here are some reasons why you should be doing body weight exercises if you’re a busy dad…

Effectiveness – If you’re wondering how effective body weight exercises are, just ask the firemen, police officers, elite fighters, and special forces commandos who do them on a daily basis. They won’t be the biggest guys you’ll ever come across, but they’ll be among the strongest. And that’s the only thing that matters. If you feel like you’ve hit a plateau, you can add weights, increase the reps, do variations, etc. You can use weighted vests to add more resistance to your situps, pullups, etc.

Efficiency – Body weight exercises are both effective and economical, so there’s no excuse not to do them. Not only are body weight exercises and isometrics financially efficient, they are time efficient too. In certain martial arts there is a big emphasis on “economy of movement”, which means you shouldn’t exert a lot of energy on something if it’s not necessary to do so. Focus on the task before you and complete it with the least amount of effort.

Flexibility – Body weight exercises can be done anywhere. Why should we be tied down to bulky gyms and exercise equipment? It’s a lot easier to do pushups in the basement or living room than it is to drive to the gym when you have kids.

Speed – Body weight and isometric exercises are fast. Some say that an isometric contraction can last for as little as 7 seconds for you to benefit from doing it. Isometrics, when done properly, recruit more muscle fibers than isolated exercises, and the more muscle fibers that are used, the more you build up your strength. Your workout can be done in just half an hour.

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