Father's Day will be celebrated worldwide on June 16, 2019. It marks the celebration of fatherhood, paternal bonds and the influence of fathers in society. While we believe one must stay fit and opt for a healthy lifestyle as soon as they can, it becomes even more important to take care of your health and physique after one becomes a father, more precisely over the age of 30. Dad bod is a common problem that most middle-aged men face and it is not as difficult to get rid of the dad bod as you think. Most importantly, there is no specific age to start exercising, age is just a number, all that you need is your determination and dedication toward fitness. On this year Father's Day, we decide to give you diet and fitness tips to get rid of dad's Bod. International Men's Health Week 2019: 8 Medical Tests That Every Man Must Take and Why!
What is Dad Bod?
Dad Bod is a term used for referring to the body shape of middle-aged men having a 'softly round' physique. Here males have a loose fluffy body and lack toned muscles. Dad Bod comes from a theory that, once a man has found a mate and became the father of a child, he doesn't need to worry about maintaining a sculpted physique.
Exercises For Getting Rid of Dad Bod
Men after getting married, usually have a perception that there is no point developing a rock-solid physique, as they already have a woman in their life. However, it is important to have a well-toned physique for your own individual personality and not just for impressing an individual. Men who stay fit and exercise regularly have more concentration level and stay less depressed. Having said that let us discuss some basic exercising plan to get rid of dad bod.
Every individual man is recommended to do moderate exercise of at least 150 minutes per week for a healthy living. First of all dad bod is a soft round physique and your muscles can only get toned up by doing anaerobic exercise along with few cardio exercises. An individual having a dad bod physique, should train at least 5 times a week. After consultation with the trainer, a split workout routine plan involving push, pull and leg exercises should be prepared. Push exercises include chest, shoulder, tricep training. While pull includes bicep, back, trapezius exercises. The plan listed below should be followed for getting a toned physique. However, remember the weights you used for lifting should be as per your One Repetition-Maximum (ORM). Ideally, you should train at 60 to 80%of your ORM.
Five Days Workout Plan To Get Rid of Dad Bod
Day 1 Pull Exercises- Sumo Deadlift/Conventional Deadlift (3-4 sets of 10 reps), Close Grip Chin-up (3 sets of 10-12 reps), Bentover Rows (3 sets of 10 reps), Seated Cable Row (3 sets of 15 reps) and Bicep Barbell Curl (3 sets of 12 reps)
Day 2 Cardio Exercises- Treadmill (15 mins), Elliptical (10 mins), Split Jump ( 3 sets of 15 reps), Jumping Jack (3 sets of 15 reps), Planks (3 sets). Planks should be initially started with 30 secs hold of one set.
Day 3 Push Exercise- Flat Bench Press (3 sets of 15 reps), Incline Dumbbell Bench Press (3 sets of 15 reps), Overhead Press (3 sets of 10 reps), Barbell Upright Row (3 sets of 10 reps), Tricep Skull Crusher (3 sets of 10 reps), Triceps Push Down (3 sets of 10 reps) and Diamond Push Ups (3 sets of 10 reps)
Day 4 Cardio Exercise- After spending 10 minutes each on the treadmill and elliptical machines, train your core. It should include leg raises on pull-ups bar (3 sets of 15 reps), Mountain climber (3 sets of 15 reps), Burpee (3 sets of 15 reps) and Planks (3 sets).
Day 5 Leg Exercises- Barbell Squat (4 sets x 10 reps), Leg Press (3 sets x 10 reps), Leg Extension (3 sets x 10 reps), Leg Curl (4 sets x 10 reps), Calf Raises (3 sets x 15 reps)
Diet For Fit Bod instead of Dad Bod
It is all about simply keep yourself in a calorie deficit for fat loss. However, it is necessary to include all necessary macro-nutrients-carb, protein and fats in your diet in the ratio of 2:1:1. One should try to eat more green vegetables and fruits every day for a fit body. As dad bod is mostly attained by middle-aged men, where Basic Metabolic Rate is very low, therefore high-calorie food should be avoided.
Tips To Avoid The Dad Bod
Lastly, we would suggest all fathers in this world adopt a healthy lifestyle so that they could live longer and enjoy quality moments with their children. Whether you are having a dad bod or not, you should exercise or do some physical exercise, after all 'Health is Wealth'.