Dad Bod: Explanation and What Exercises You Can Do

Beer bellychubbyfat, or simply a father figure? Many men do not have a six-pack and more and more men are given the opportunity to embrace their beer bellies, because the dad bod is completely in!

“De Libelle also writes about dad bods: 5 times why we love the 'dad bod' so much. 

Since you're reading a fitness blog, we're assuming you're not a fan of your dad bod. That's why we wrote this article! Here you first read what the dad bod is, then you read what women think of a dad bod, then I write something about the disadvantages of a dad bod and finally you get 7 exercises from us to make that dad bod disappear.

Dad Bod: Explanation and What Exercises You Can Do

What is a dad bod?

The dad bod is a hype that originated in the United States. You've seen it come back to several famous people for several years now: Leonardo DiCaprio, Seth Rogen, and even the muscular Jason Momoa.

The dad bod can be compared to a beer belly. It's not that big bellies are suddenly the norm, but big bellies are. If you look at the pictures of dad bods on Google, the belly ranges from 'just short of a six-pack' to a 'belly of considerable size. A difference with a real beer belly is that the dad bod often shows signs of muscle strength.

The emergence of a dad bod

Most men who eat enough, enjoy a beer, and don't exercise (too much) will notice that their bellies start to grow. But why actually? Here are 4 main reasons for this.

1. Wrong eating pattern

Yes, you hear this often, I know! But it is very important! A wrong diet ensures that you get a belly, and that does not just stop growing. The biggest problem is consuming a lot of calories before bedtime. Think of foods like:

  • Potato chips
  • Beer
  • Pasta
  • Pizza
  • Bread

Your brain normally releases a growth hormone on your body when you sleep. This ensures that your body recovers and your muscles grow. This growth hormone is blocked when you have consumed too many calories before going to sleep. 

This is because your insulin level rises. Too much insulin in your blood has another disadvantage: your body mainly absorbs sugar and stores other energy sources as fat.

2. old age

The dad bod refers to fathers for a reason. The longer you walk around the earth (or sit in front of the TV), the more likely you are to get a tummy tuck. This is because your testosterone production decreases as you age. This has a number of disadvantages that ensure that you get a dad bod:

  • Your muscles relax.
  • Your motivation drops, and this makes you less active.
  • Your interest in staying fit is declining.

3. Too little challenge for your muscles

Sport is very important to stay fit and healthy. For men, lifting weights is especially beneficial if they want to stay in shape. This has to do with testosterone; if you challenge your muscles, you make more testosterone and you don't get fat as quickly! In addition, you use more energy than you get through your diet.

4. Not enough sleep

Poor sleep can lead to obesity. This has a number of reasons. First, you eat more because your body is looking for sources of energy other than sleep. Second, you eat unhealthy faster; nobody wants to make a salad late at night. 

In addition, you lose control over how conscious you are about your health. When you're tired, you get lazy. As a result, you train less, you cook less extensively and often less healthy, and there is a good chance that you will reward yourself faster with a beer.

Dad bod = hot?

Men often think that women languish at the sight of a six-pack. However, this does not seem to be the case. The dad bod is hot! But why do women find it so attractive when it is visible that you prefer to throw an extra round of snacks into the fry at 11 o'clock in the evening?

Reason number 1: cuddly

One reason women find dad bods so attractive is that you look cuddly if you're not too muscular. A little fat is nice and warm, cozy and your belly also functions as a pillow.

Reason #2: You're Probably Not Arrogant

Men who don't worry too much about the size of their stomachs are also probably less concerned with showing how fantastic they are. Women usually don't like arrogant men and often the gymaholics are quite arrogant about their bodies.

Reason number 3: you offer security

Reason number 3 is two-sided: firstly, if you have a tummy, your girlfriend is less likely to feel that she always has to look her best. Second, your girlfriend is less likely to feel like you're cheating because you have a tummy. 

A sense of security is hugely good for relationships and turns your unattractive beer belly into a dad bod that makes women languish.

Health risks of a dad bod

Okay, so a dad bod is hot. But does this mean you want to keep those extra pounds? NEW! While your partner may be very happy with your tummy, your body is not. 

A dad body can be a sign of being overweight, which comes with many annoying drawbacks. Do you want to know if you run a health risk? Then calculate your BMI: is it above 25? Then you are overweight.

Health risk number 1: increased risk of disease

Overweight people have a higher risk of various diseases and conditions, for example:

  • Heart and vascular disease
  • Type of diabetes – 2
  • Gallstones
  • Different types of cancer
  • metabolic syndrome
  • Joint inflammation and wear
  • apnea

Disadvantage number 2: fertility problems

If your partner refuses to let your dad bod, this is the argument to convince her. Being overweight can lead to fertility problems. Your dad bod is no longer as attractive as you can no longer have children, then the whole 'dad' part is gone and you're just fat again.

Disadvantage number 3: your own psychological health

Your female other half may feel more confident if you don't look like a Greek god, but you may become less confident. This of course differs per man, but some men prefer to see themselves with a six-pack than with a dad bod. If you are bothered by your dad bod, it can lead to a negative self-image. We want to prevent this!

7 exercises for dad bods

Do you want to get rid of your dad bod? Then do these 7 exercises. Don't worry, they're not difficult and you don't need to sign up for the gym. It is best to also go to the gym to give your testosterone a boost, but with these exercises, you will soon see results!

Exercise 1: Squat jumps

Squat jumps are squats with a jump at the end. This is ideal for both training your muscles and losing fat. Perform the exercise like this:

  1. Stand with your feet and shoulders as far apart as possible.
  2. Bend your legs and fold your arms towards your chest. Make sure your knees don't come out in front of your toes. You want to put your butt back, not your knees forward.
  3. Jump straight into the air while stretching your arms and legs.
  4. Do this ten times.

Exercise 2: Jumping jacks

Jump up and down while alternately bringing your legs together and away from each other. Meanwhile, bring your arms alternately from above your head to beside your body. You are guaranteed to lose weight from all that jumping.

Exercise 3: Push-ups

Did I mention you need a testosterone boost? Push-ups are very good for this. Chances are your belly is going to be pretty tough and because pushups are a compound exercise (an exercise that works multiple muscles), you'll find that after a while of practice you'll be doing pushups like a true testosterone bomb. 

For the men who have been lying on the couch for so long that they don't know it anymore: this is how you do push-ups :

  1. Lie flat on your stomach, with your toes on the floor and your hands under your shoulders.
  2. Push yourself up, keeping your elbows as tight as possible at your sides.
  3. Lower yourself back down, but don't lie completely on the floor. Keep your muscles tense.
  4. Repeat 10 times.

Exercise 4: Planks

While training your abs won't flatten your stomach, planks will certainly help. The plank is a heavy exercise that burns a lot of calories. And hey, beautiful abs should be there when all that fat is gone. How do you do the plank?

  1. Set a one-minute timer.
  2. Lie down, propped up on your elbows and toes with your body stretched out.
  3. Tighten your abs and glutes well.
  4. Hold this for one minute.

Exercise 5: Tabata training

This may not be an exercise, but this is a tip I have to give you ! Tabata training is a form of high-intensity interval training (HIIT). The best thing is: you can do the Tabata training with many different exercises. 

For example with push-upssquatslunges, jumping jacks, or sit-ups. You can even do Tabata when running! Tabata training is hugely efficient; the rapid alternation between rest and action immediately raises your heart rate and metabolism. 

This makes your muscles grow faster and you lose weight faster!

But how do you do Tabata training?

  • Choose an exercise.
  • Perform the exercise for 20 seconds in a row, as fast and hard as possible.
  • Rest for 10 seconds.
  • Repeat this 8 times.

Exercise 6: Tense your muscles

What could be better than an exercise you can do without actually working out? It sounds like a myth, but it really is possible! Make sure you always stand upright and that you tense your muscles. 

You don't have to walk around like a wooden doll, but it is smart to always use your muscles optimally. Firstly because you move more easily, secondly because you burn more fat!

Exercise 7: Obstacle runs

Obstacle runs are extremely effective if you want to get rid of your dad bod! You do everything: runclimbcrawl through the mud and sometimes even swing on ropes!

“An obstacle run is a kind of combination of running, climbing and fantasizing about living like a Viking.”

So this exercise is especially for those who were monkey cage champions in elementary school and for the guys who can't get past their boyish adventures. Fortunately, you also lose a lot of weight! By climbing and jumping your muscles will be challenged and by running you will also get your daily dose of cardio!

Are you really bothered by your dad bod and these exercises don't help enough? Then remember that you also have to take care of your general health. If you train hard but continue to drink excessively, eat poorly and hardly sleep, your dad bod will not disappear! 

So, in addition to performing these exercises, make sure you eat a healthy and varied diet, get enough sleep, and do not drink too much. It's also smart to address your mental issues if you have them. Bad mental health usually means that you take bad care of your body!

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