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Dad bod has become something of a comical statement these days. People joke about it but is it because they are secure in how the body looks or is it because dad's believe that is all they have the power to do. In this article we're going to tackle this exact issue and how to create the body dad truly wants.
5 Tips to Get Rid of Dad Bod
One day the body looks good the next there’s this fluffy guy that is unrecognizable. Dad bod has become somewhat a trendy term over the last eight or so years. Truth is it’s been around forever and there is a very scientific way to explain it. It’s called pregnancy sympathy and it is the unborn baby causing all of it. Prolactin goes up in the body having a negative feedback producing more body fat. Why produce more body fat well it’s an evolutionary mechanism that is preparing the body for the sleepless nights. With a lean body there’s a higher likelihood that the body will breakdown do to the increased stress but with the additional body fat it becomes a barrier and allows the body to be healthy. Now it’s understood why it happens let’s move to how it can be fixed. Nutrition plays such a huge role in getting rid of the fluffy body. Lifting weights will help boost metabolism by increasing contractile tissue and deliver many benefits. Boosting testosterone can have an even bigger impact and this can be done by simply becoming healthier. Drink water and move more can be of the simplest things to do and boost overall health. Then changing the mindset of its okay to look this way with the idea of what is wanted.
Dad Bod Nutrition
This may be the single handed most important reason to having a dad bod. When choosing foods the likelihood of picking a healthy option to prepare rather than just warming up a hot pocket the hot pocket is really the easiest option. So what to do? Find a plan that fits lifestyle and meal prep on off days. Eating the same thing repetitively is typically easiest for maintenance. Stay away from things that may eliminate food groups such as plant based or ketogenic diets unless blood work comes back and that is best. Ketogenic diets may be the hardest diet to adhere to especially always testing to see if in ketosis many times per day. Plant based requires research and continuous variety to get all nutrients that would otherwise be easily received through meat. A more balanced approach could be a great option because there is no omission of anything allowing hormones to stay in a state of homeostasis. Typically the diet should have a protein base, vegetables, carbohydrates and fats. Protein can be muscle or organ meat that’s lean, along with turkey, chicken and fish. Muscle or organ meats are the highest of nutrient dense foods allowing micronutrients to be received rather easy. Carbohydrates will consist of grains and fruit. Fats include avocados, nut butters, nuts, oils and sunflower seeds. Having a balanced diet will not only help hit the macros but it will target the micronutrients. This will lead to easier weight loss.
Working the Dad Bod
If there hasn’t been consist resistance training put in for three years follow a beginners guidelines. Some may think I have worked out in the past and beginner isn’t for me. This is not a slight the truth is that being in the beginners stage is where most people would like to be. In this stage most gains are made. Lean body tissue is increased fat mass is decreased all at quicker rates in the beginning. A break down of a beginners plan would look like this: 2-4 Days a week of lifting, utilizing an upper body and lower body split, with only compound exercises involved. Compound exercises are movements such as squats and bench press. Sets will range from 1-3, while repetitions will be in the 5-10 rep range and never to failure. Rest should be around 60 seconds between sets and no more than five exercises per session. Lifting will help with fat loss by adding more lean tissue the metabolism will burn more throughout the day. Ultimately weightlifting will lead to sustained growth in fitness allowing sustained fat loss.
Become the Teenage Boy Again
No I don’t mean become awkward, horny and reckless. Think why those things occurred at that time in life. Having higher levels of testosterone keeps guys lean, healthy and full of energy. As we age testosterone changes and so do we especially if we are heavier. Testosterones, simply put when it goes down so does many things within the body start to perform less optimally. Energy, libido and ability to breakdown fat quicker are decreased and that is to name only a few things that happen with lower test. Is the solution to hop on TRT or gear not necessarily. There may be a point where a doctor may say we may need to look into testosterone replacement therapy or blood says it’s needed but there are a few other ways to increase with supplementation. Three that have been proven to help are tongkat Ali, Fadogia Agrestis and ashwaganda. Now there always a give and take with everything and all would need to be cycled on and off. There’s an even a better way to increase testosterone to help weight loss better. Improve diet hitting all micronutrients needs. It’s that simple just lose body fat and hormones become better managed and there is no need for supplementation. Correcting hormones will go a long way in getting rid of the dad bod.
Drink Water, Move More
Scheduling cardio is not necessary it literally just takes time up. If a lifting program and a nutrition program are in place then there is zero need for cardio. Physical activity is all that is needed. As a dad there is never a dull moment and being active isn’t an option it’s a necessity. Playing errands, work and the unexpected will help burn more calories and save time that comes with cardio. Water is another simple way to get rid of the dad bod. Maintaining hydration is huge to flushing out sodium and avoiding phantom hunger. Phantom hunger comes with dehydration and 80% of people in the United States suffer from dehydration. To it’s a problem it’s an understatement and it aids in weight gain. Easy fix drink water lose weight. Water has many other benefits that dictate huge portions of our lives. It lubricates the joints, cushions the brain and spinal cord, improves digestion and boosts performance when it comes to physical activity. Ever feel lethargic there probably is a bit of dehydration and to correct daily while improving digestion drink a cup of lemon water upon waking. Coupling these two things alone can bring about weight loss for about anyone looking to lose weight let alone get rid of the dad bod.
Now this may not be a fitness tip or health tip but it will be the difference between maintaining results and backsliding. Most talk about getting the results or how much weight they get off doing their plan. However, 6 out of 7 who lose the weight gain it back or more. This is just a theory but there has been an attitude change. Instead of attacking the goal now it’s about maintenance and that doesn’t bring about the same passion or enthusiasm. Like who really says to themselves I want to be the same. There has to be a desire for permanent change and that’s why an attitude to always push and improve has to be developed. Attitude gets us through the rough times, the hard days and the exhausted days. Habits are great to have but having an edge is even better. Find things that are a reminder of what life was like before and how hard it was. Then have reminders of what life is like now and why the past sucks. A perfectly written plan does not work without imperfect action and that is all attitude. How do we maintain this attitude when the goal is accomplished? Have goals on top of goals. As the initial goal is approaching it’s time to shift the sights on the goal that comes after. Continuous goal setting can keep that fire ignited.
Having a dad bod starts out with some factors that are out of the dad’s control but what is done to combat it is all up to him. Nutrition is a product of preparation, discipline and the will to change. Working out is consistency and patience that will lead to progression. With nutrition, hormones can be balanced out improving energy and overall bodily function making it easier to lose weight. Attitude gives the edge over the past and improves the future. A lot of this can sound self-help type bs but look at all the characteristics above to achieve the goal. All the characteristics are things we teach our children. If these characteristics cannot be displayed or done as we tell our children then what example are we presenting. With the steps above it is teaching our children do as I do not as I say. Plus the dad bod is gone.
Need help getting there? Let’s chat we’ve got you.