How to Lose the ‘Dad Bod’

Dad Bod

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The term ‘dad bod’ has become incredibly popular this year, with many claiming it to be an attractive shape for a male.

However, this paunchy body may not be the healthiest and most definitely is not one that many men will aspire towards.

So what is a dad bod? Well, basically it is the body shape of a man who will occasionally visit the gym, but also likes to go out and enjoy themselves, while enjoying all the junk food they want.

These men are not overweight, but are not athletic either. They are just average.

Do you want to just be average though? If you want to lose your dad bod then read on. Here are some tips to help change your shape and regain your lost body-confidence.

#1: Cut back on the junk food

Junk food makes you fat, that is a fact. Especially if you eat it regularly.

No one is saying that you need to cut it out of your diet completely, but more than once a week and you will be putting your chances of losing the dad bod at risk.

I would suggest eating more fresh fruits and vegetables, as well as a good amount of protein to help build and repair your muscle, which will be damaged during the next tip.

It is during the process of repairing the muscles that they become bigger and stronger.

#2: Lift more often

The occasional trip to the gym is certainly not enough to sculpt that new body. You really should think about going at least twice a week.

Lose the Dad BodWhile cardio will help burn off that fat it wont help to build muscle, therefore I would suggest limiting the amount of cardio you do.

Instead focus on compound movements like the deadlift, squat and bench press. A good workout to try is the Stronglifts 5×5 Program.

Focussing on these compound exercises will be better for you as you will be involving more than 1 or 2 muscles. You will also see a huge surge in hormone production that will only help you to gain more muscle.

#3: Drink more water

Soft drinks and alcohol are second to junk food for reasons why you have gained fat, which is why you should cut them out of your diet entirely, or at the very least cut back on your intake.

The best thing for you to be drinking is water, it has zero calories, fat and sugar so will hydrate you without any guilt.

Water can also aid digestion and can help relieve stomach-bloating, which can go a long way to helping reduce the size of your belly.

#4: Get more sleep

There are numerous reasons why you need to get more sleep (a minimum of 7 hours per night).

One reason is that a lack of sleep can affect the hormones that control your hunger, causing you to splurge on junk food that cause fat gain.

Sleep is also important as this helps your muscles to repair and grow as this is when the majority of the hormones such as testosterone are produced and released.

Final words

The dad bod is probably here to stay, but that does not mean that you have to accept that this is how your body will look.

There are certainly ways that you can lose the dad bod. If you are willing to put in the effort and make a few sacrifices then it will be possible for you too.

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Hi, my name is Jonathan, a fitness blogger and bodybuilding enthusiast and I am the founder of Skinny2Fit. I want to provide you with easy access to good advice that is both simple and to the point. Helping you gain muscle mass and strength!


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