The infamous "dad bod" is a phrase that's synonymous with the physical toll fatherhood often takes on men's bodies, but don't be fooled - it can strike at any stage of life. Many men find themselves cursed with a dad bod at some point, but guess what? You don't have to tolerate it. If you're fed up with feeling out of shape and despising what you see in the mirror because of your dad bod, know that you're not alone. Brace yourself for some battle-tested tips that will help you annihilate your dad bod, sculpt a muscular, chiseled physique, and conquer life's challenges head-on.
WHAT EXACTLY IS A DAD BOD?
The term "dad bod" is often used to describe the physical transformation many men undergo after becoming fathers. These bodies are usually lean but have lost the once-prized muscle definition. It's the classic case of having more muscle tone and less flab in the past, but now, thanks to a more sedentary lifestyle, you've developed what's commonly referred to as a beer belly. Not everyone with a dad bod is overweight, but they all carry an unhealthy surplus of body fat.
Let's get one thing straight - the dad bod isn't the result of fatherhood itself, but rather the lifestyle changes that often accompany it. That said, even guys without kids can fall victim to the dad bod curse if they undergo significant lifestyle changes that lead to less exercise and terrible eating habits. Dad bods are typically caused by a lethargic lifestyle and lousy food choices. What used to be a body chiseled with muscle slowly succumbs to fat accumulation around the midsection. You may or may not appear overweight, but excess body fat is unhealthy, no matter how you slice it.
WHY DO MEN END UP WITH DAD BODS?
Men usually succumb to the dad bod curse due to drastic life changes, like becoming fathers, taking on a new job, starting college, or whatever curveballs life throws their way. These changes don't occur overnight, but they do result in less physical activity and worse eating habits. If you were once pumping iron at the gym five days a week, you might now find yourself skipping workouts to shuttle the kids to soccer practice or burning the midnight oil to meet work or school deadlines. The result? Your body gradually loses muscle definition and stockpiles excess fat.
HOW CAN YOU OBLITERATE THE DAD BOD?
Blasting the dad bod into oblivion is all about adapting your eating habits and workout routine to your evolving lifestyle. Big life changes can disrupt established routines, making it near impossible to stick to them. Instead of futilely clinging to your old regimen and watching it crumble, forge a new one that aligns with your present lifestyle. This will ensure you stay on the path of fitness and clean eating.
For example, if your afternoons are swamped with kid-related activities, shift your workouts to the morning before the chaos ensues. Fast food might seem tempting when your work responsibilities skyrocket, but resist the urge. Instead, think about weekend meal prep or opt for quick, nutritious dinners. The key to vanquishing the dad bod lies in preserving healthy practices amidst life's tumult.
WHAT ARE THE MOST SAVAGE WORKOUTS FOR OBLITERATING THE DAD BOD?
So, how do you annihilate the dad bod? Your mission, should you choose to accept it, requires workouts that blend savage cardio and relentless resistance training. Weightlifting, in particular, is your trusty sidekick in this battle.
Packing on muscle elevates your resting calorie burn, torching fat faster than cardio alone could ever dream of. Weightlifting isn't just a friend; it's your secret weapon. But don't think cardio can rest on its laurels either.
Cardio is essential for maintaining cardiovascular health. Aim to dabble in cardio three days a week, in addition to your grueling weightlifting regimen. If you're dead-set on erasing the dad bod, engrave these five merciless workout principles into your mind:
EMBRACE THE AGONY OF WEIGHTED BODY MOVEMENTS
- Weight training for men isn't just a workout; it's an onslaught. Infuse your bodyweight exercises with agony-inducing weights. Lunges and squats become your crucible, fueled by the iron grip of rubber-coated dumbbells or unyielding neoprene dumbbells.
SAVE THE CARDIO FOR LAST, AFTER THE TORTURE OF RESISTANCE TRAINING
- In the battle of cardio versus resistance training, resistance training stands as your champion. Don't let cardio sabotage your gains. Reserve it for the final onslaught, after your resistance training has ravaged your body. Push through your weightlifting routine first, then march into the cardio war zone. Hop onto an air-resistant exercise bike with a fan wheel or take command of a non-motorized treadmill, but do it after you've crushed your weights.
NO MERCY ON LEG DAY
- Ignoring leg day is not an option in your quest for glory. Focus isn't limited to arms, chest, and abs; it extends to your leg day, too. Leg and glute muscles are your powerhouse, your calorie-burning engine during inactivity and slumber. Build them, and fat burns at your command. Incorporate leg day into your resistance training regimen every week, but prepare for the merciless assault.
PROTEIN INTAKE SKYROCKETS ON WORKOUT DAYS
- Protein isn't just food; it's the elixir of muscle development. Pump up your protein intake, especially on workout days, to fuel your muscle-building crusade. Lean proteins like chicken, fish, and nuts stand as your allies. Consider fortifying your ranks with protein shakes before or after your merciless workouts.
HYDRATION, THE UNSUNG HERO OF WARFARE
- Hydration is not a luxury; it's your unsung hero on the battlefield. Sweating in battle depletes your body's water reserves, demanding swift replenishment. Increased hydration has also been linked to weight loss, as a well-hydrated stomach means less room for overindulgence.
HOW LONG DOES IT TAKE TO VANQUISH THE DAD BOD?
Remember, dad bods don't retreat overnight not unless you try using nighttime fat burners; they're the culmination of gradual lifestyle changes. Eradicating the dad bod requires steady lifestyle alterations. Upholding healthy eating habits, infusing more weight training into your routine, and consistently engaging in cardiovascular workouts each week are your weapons of choice.
As you march into battle, remember that dad bods primarily stem from lifestyle transformations. So, commit to unwavering discipline in your diet and exercise routine to weather life's storms without surrendering your physique. At Simply, we stand ready to equip you in your relentless pursuit to obliterate the dad bod once and for all.