We have all heard the term “dad bod” being slung around the media and internet, have you ever stopped and wondered, what exactly is a dad bod?
What is a Dad Bod
The “Dad bod” as termed by Wikipedia is:
Dad bod is a slang term in popular culture referring to a body shape particular to middle-aged men. The phrase has been adopted in U.S. culture as a celebration of this particular type of physique, with references generally skewing toward a positive and light-hearted tone. This masculine body type is a unique cross between muscular and overweight physiques.
Although this is where the term originated, in recent times this has gone a step further, and in the wrong direction, and now the “Dad Bod” is classified as an excuse to be unhealthy and overweight.
So, however light-hearted this term maybe, the “Dad bod” is not something we as men want to have!
The dad bod is oftentimes accompanied by a 40” or more midsection, but why should you care about that?
Because a 40” or larger midsection has a myriad of dangers for us as men and leads to “metabolic syndrome”.
The dangers include:
- Increased risk of heart disease
- Type 2 Diabetes
- Increased risk of a stroke
- High blood sugar
- Increased risk of a heart attack
- High blood pressure
- Abnormal cholesterol
- High Triglyceride (FAT) levels
So no matter how glamorized the “Dad Bod” maybe by socialites or the media, it is UNHEALTHY and DANGEROUS to your health!
Take a look at these men, they are dads and granddads and look how good they look! A far cry from the dad bod, and 100x better looking.
What Can be Done to Avoid the Dad Bod?
If you are currently sporting a dad bod or perhaps you are just overweight or underweight/skinny-fat then these 7 keys will help you get a stronger, bigger, leaner, and healthier body.
#1 Get Enough Sleep
Now that we know “what is a dad bod” let us cover the ways to prevent it!
You can read more in-depth about why you need to get enough sleep to build muscle here.
Getting enough sleep increases how much muscle you can successfully build as well as limiting the amount of cortisol you have.
Cortisol is the stress hormone that is directly related to fat gain. It is a vicious cycle, not enough sleep causes more stress which causes more fat gain.
(Less than 8 hours) sleep will:
- Reduce athletic performance
- Reduce FAT loss
- Increased metabolism of muscle tissue – BAD!
- Inability to correctly repair muscles and therefore build muscle less muscle
- Increases cortisol (The stress hormone)
Whereas enough (More than 8 hours) sleep will help you:
- Lose more FAT
- Build MORE Muscle
- Recover Faster
- Have healthy hormone levels to lose fat effectively
- Reduce Stress
- Increased Athletic Performance
- Improved Mood
- Increased Strength Levels
#2 Remove/Limit Refined Sugar and Limit Alcohol
Read our article here “sugar” to find out why you need to remove sugar from your diet.
Beer, soda, sweets, energy drinks, etc are all full of refined carbohydrates which are essentially just sugars.
These huge amounts of sugar in many things we eat today lead directly to triglyceride (Fat) production and congregate around the belly.
This is why most middle-age men sit with large guts due to the overindulgence of sugar.
Alcohol also such as beer is crammed with tons of calories with no nutritional value, this is where the proverbial “beer gut” comes from.
Also, when we tend to drink during the weekend if we are having hard liquor it is usually accompanied by soda as mix, which is crammed with sugar!
#3 Don’t Overeat
The dad bod also comes from eating too much. Now yes I know us men like our food, and there is NOTHING wrong with that.
However, you need to be eating enough for YOUR body, not your body, and your growing belly.
You can check out our article here all about how to work out the perfect amount of calories to build muscle (or lose weight for that matter).
Plan your large meals by working out how many calories you need daily, this allows you the freedom to indulge if you like because you can work out where you will work it in.
Just eating with no plan quickly leads to putting on too much fat!
#4 Start Lifting Weights
My favorite! If you have been sedentary then this one is definitely for you and of grave importance as us men age.
Lifting weights has a myriad of benefits that cannot be discounted and will pay it forward whilst you age.
You can check out how to get started building muscle over 40 here.
Also, it will make you look younger and burn away fat.
If you were already lifting weights but not getting anywhere then check out our 12 Week Progressive Overload Program.
#5 Increase Your Protein Intake
As we mentioned sugars and refined carbohydrates are one of the big reasons you now have your dad bod.
One way to start turning the tide on it is by increasing your protein intake.
This not only helps you build more muscle more quickly but if you are used to consuming large amounts of carbohydrates with little proteins this will come as a saving grace.
I have had clients who just limited carbohydrates to good carbs in moderation and increased their protein intake, they not only built more muscle but started looking leaner too!
With no considerable increase to cardiovascular training!
#6 Consume Good Carbs
A carb is a carb, right?
Wrong! Not all carbs are created equal by any means! You read our article here all about good carbs and bad carbs.
Changing your diet choices to good carbs allows a slow, constant and reliable source of glucose/glycogen (energy) for your body to use.
Bad carbohydrates cause the blood sugar roller coaster which causes your body to crave more bad carbs because they are not complex and do not release energy slowly enough.
Ever felt lethargic or tired about 45min to 1 hour after having an “energy drink” or soda?
They are crammed with refined, bad carbohydrates which the body simply burns up as fuel at lighting speed, making you feel amazing for a couple of minutes.
However, the body can only process so many of these carbohydrates so quickly, the rest are stored for later (dad bod and fat midsection).
By choosing good carbohydrates during the day the amount of energy is regulated because they are slow releasing.
I’d like you to think of it as if you were standing under 2 carbohydrate taps with a bucket and you need to use this bucket to fill a machine that runs on carbs.
If you do not fill the machine it will start running slowly, and huff and puff, and not function correctly.
The good carbohydrates tap has a slow constant stream of carbs coming down slowly over a period of time allowing you to catch it all and keep the machine at capacity easily over time.
These good carbs burn slowly and efficiently in the machine allowing it to function correctly.
The bad carbohydrates tap has huge bursts of carbs at very high pressure very quickly.
Of course, you make a massive mess trying to catch this rush of carbs from this tap.
It spills all over the floor and pools up around the machine. These bad carbs are also like rocket fuel for the machine, and burn up very quickly, giving the machine a boost followed by poor performance.
Using the bad carb tap the machine very quickly starts craving more carbs and you have no choice but to open the bad tap again and catch what you can.
Your body works in exactly the same manner!
Eat good carbs and you can easily keep the machine (your body) running well on good slow-burning fuel!
Now on the other hand, if you are consuming bad carbs, you get a massive rush of refined carbs, of which your liver (the bucket) can only process (catch) so many.
The rest are spilled over onto the floor (your belly) and stored for later.
Now because your body only received so many quick-burning “rocket fuel carbohydrates” it starts telling your mind it is craving energy to keep going, you then reach for that glass of soda and fuel it up again on rocket fuel.
The spillage all goes to your belly this way and that is why we get FAT!
#7 Drink Enough – Water
Not drinking enough water can have a profound effect on our performance in the gym as well as in everyday life.
Some of the effects of not drinking sufficient amounts of water are:
- Loss of energy
- Reduced anaerobic and aerobic endurance
- Reduced strength
- Inadequate joint lubrication
- Loss of mental clarity
- Tired and/or sleepy
- The “shakes”
Most if not all of these factors contribute to the dad bod.
As men we NEED to be drinking more water, and yes I know it is the devil’s nectar for many (including myself a while ago) but it is VERY necessary.
And once you get into the habit of drinking more water you will find yourself unable to live without it.
Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our 12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.
But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.
So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.
We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start. We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!